Table 2. Training data for Nordic walking and conventional walking. Values are means (±SD). Group First stage (1-4 wk) Second stage (5-8 wk) Final stage (9-12 wk) Walk distance (m) NW CW —— —— 2766 (200) 2777 (52) 3829 (351 4033 (344) Duration (min) NW CW —— —— 30 (1) 30 (3) 39 (1) 40 (3) Mean walk velocity (m·min–1) NW CW —— —— 93 (8) 94 (10) 97 (7) 100 (9) RPE NW CW —— —— 12.6 (.6) 13.1 (1.5) 12.8 (.5) 14.1 (1.0)* HR (bpm) NW CW —— —— 117 (10) 117 (15) 117 (10) 123 (11) %HRmax (%) NW CW —— —— 59.3 (12.1) 52.1 (21.8) 58.9 (14.5) 60.8 (14.6) NW, Nordic walking group; CW, conventional walking group; RPE, ratings of perceived exertion; HR, heart rate; %HRmax, percent of max heart rate (220-age) ——, no record * p < 0.05 between groups