4.4. Nordic Walking Trainings
The training sessions were conducted outdoors by a qualified Nordic walking trainer during the spring and summer seasons. The intensity of the training was set at 60–70% of the individual’s maximum heart rate (HRmax), calculated using the Nes formula [The health training program, lasting 6 weeks, consisted of 18 training sessions held 3 times a week in the morning, with each session lasting approximately 60 min. Each training session was divided into three parts: 5-min warm-up (low intensity), main part lasting 45 min (moderate intensity), 10 min of cool down exercises. During the main part, exercises with poles were performed, focusing on maintaining proper technique. The walking distance was progressively increased with each training session.