30-00-010

Trionic Nordic Walker AL-7075 Poles

Walking Poles User Guide

Specification

Made from 7075 aluminium (Zicral).
3-piece telescopic design with 2 quick-locks.
Weight: 282 g/pole (564 g/pair).
Length adjustable: 105-135 cm.
Length indication marks.
Suitable for body height 155-200 cm / 5'1"-6'7".
Ergonomic cork grips.
Lower foam grips.
30mm wide, padded and length-adjustable wrist straps.
Reflective stripes.
Carrybag included.
Small-diameter baskets, snow baskets, 2 pairs of round tips and 1 pair of angled tips included.

2

Thank you for choosing Trionic Walking Poles

Thank you for choosing Trionic Walking Poles! We hope they will give you many enjoyable walks, on forest trails as well as on city streets.

Walking with poles gives you better balance and stability, puts your upper body to work and turns every walk into a more complete workout.

Please read this guide carefully before you start, and pay special attention to the safety instructions.

This guide explains how to set up, use and look after your walking poles.

Follow the instructions to get the most out of your poles and to use them safely. Keep the guide where you can find it, and make sure anyone else who uses the poles has read it too.

The guide is included with the poles. As we keep developing our products, details may differ slightly from what is shown here.

All content in this guide is copyright of the manufacturer, Trionic. The guide is not updated after delivery.

Benefits

Walking poles take part of the load off your feet – by up to 22% – especially when walking uphill. They also help you keep a steady, rhythmic pace, so you can walk further with less effort.

Reuse by third parties

If you give or sell your walking poles to someone else, please pass on this guide too, so the new user can use them safely.

Package Contents

2 telescopic poles with ergonomic handles and detachable straps
2 rubber tips (curved)
2 rubber tips (straight)
2 mud baskets
Instruction manual

3

Walking Poles User Guide

Intended Use

Nordic walking poles are used for active walking with upper body involvement, improving balance, stability and training efficiency. Thanks to their lightweight construction, ergonomic handles and interchangeable tips, they are suitable for both paved paths and off-road terrain. They are designed for people of all ages – from beginners to advanced users – as support for recreation, fitness training, etc.

Scan the QR code with your smartphone or tablet to open this user guide online.

Safety

Before every walk, check that the locks are firmly closed and that the sections do not slide when you put your weight on the pole (see page 4).
Check the tips and rubber tips regularly and replace them when they are worn or damaged. A worn tip can slip.
Use the rubber tips on asphalt and other hard surfaces. Remove them on gravel, grass, snow and ice for a better grip.
Be extra careful on steep, wet, icy and uneven ground.
The poles support your walking but are not a walking aid. Do not lean your full body weight on them.
Never use a pole that is bent, cracked or otherwise damaged. After a fall or a hard knock, check the poles carefully before you use them again.
Hold the poles with the tips pointing down and close to your body when you are near other people.
If a pole breaks or you are injured while using the poles, stop using them and contact Trionic Customer Support.

4

Correct Walking Pole Height

Find your pole length

Your height	Pole length
152 cm / 5'0"	105 cm / 41"
160 cm / 5'3"	110 cm / 43"
168 cm / 5'6"	115 cm / 45"
175 cm / 5'9"	120 cm / 47"
181 cm / 5'11"	125 cm / 49"
188 cm / 6'2"	130 cm / 51"
196 cm / 6'5"	135 cm / 53"

How to set the correct length of your walking poles

Many people set their poles too long, thinking that it will give more support. But poles that are too long push your shoulders up and tire your arms and neck, while poles that are too short make you lean forward.

You can find the correct pole length by doing as follows:

Stand upright on level ground with your walking shoes on and your upper arms relaxed along your body.
Hold the grip and place the tip on the ground beside your foot, with the pole vertical.
Adjust the length until your elbow is bent at a right angle (90°) and your forearm is parallel to the ground. Set both poles to the same length and close the locks firmly.

As a rule of thumb, the correct pole length is about 0.68 × your body height. If you are 170 cm tall, start at about 115 cm.

Important: Check the locks before you walk

The poles have quick-locks with a small adjustment screw. The locks must hold the sections firmly, or a pole can slide together when you lean on it.

Set the length and close the locks.
Test each pole: put your full weight on it. The sections must not slide.
If a section slides, open the lock, tighten the adjustment screw a little, close the lock and test again.

Test the poles like this before your first walk and every time you change the length. Never walk with a pole that slides.

5

How to Hold the Pole

Used correctly, the wrist strap carries much of your weight, so you don’t have to squeeze the handle. It only takes three steps.

Wrong: Do not put your hand into the strap from above, as in this photo. The strap then gives your wrist no support.

1. Put your hand up through the strap from below.

2. Close your hand around the handle with the strap underneath: thumb over the strap on one side, fingers over the strap on the other.

3. Press down on the pole. Your hand and wrist now rest in the strap and get full support, so you can keep a relaxed grip.

6

Adjusting the Strap Length

If the strap is too tight or too loose for your hand, adjust it like this:

1. Place the hands in the starting position. When you pull the strap the small plastic piece will follow and release the band.

2. To make the strap bigger pull the upper band until you have a strap with the right size.

3. If you like to make the strap smaller, pull the band underneath.

4. When the length is right, push the black plastic piece back into the grip which holds the setting.

7

Your 12-Week Walking Plan

Build up step by step: from a little more walking in your daily routine to 30 minutes of brisk walking a day. Take it at your own pace – if a period feels hard, stay there a little longer.

Weeks	Monday – Friday	Saturday – Sunday
1–2	Start Walk a little more as part of your daily routine. Walk to a bus stop a little further from home, or walk one way to the shops and take the bus back. Take the stairs when you can.	Vary your walk Try a different route, or walk to visit friends or a nearby park. Walk tall with relaxed hands in the straps.
3–4	10–15 min At least one walk of 10 minutes on three days a week. Time yourself and try not to stop.	20–30 min A slightly longer walk in pleasant surroundings, a park or along a river. If you feel faint or tired, sit down and rest, and continue when you feel stronger.
5–6	2 × 10–15 min Add another walk of 10–15 minutes on two or three days – one in the morning and one in the evening. Check that the locks hold before you go.	30 min At least one 30-minute walk, briskly most of the way. On gravel and forest paths, remove the rubber tips for a better grip.
7–8	2 × 15 min Walk 15 minutes twice a day, every day. You are now close to the level of activity recommended for good health.	30 min Walk briskly for at least 30 minutes. Bring a flask of coffee or tea and enjoy a break along the way.
9–10	2 × 15 min Fallen behind? Use these weeks to catch up. Two walks of 15 minutes a day, at least one of them brisk.	30–60 min One longer walk of up to 60 minutes. Choose pleasant surroundings, relax and enjoy.
11–12	30 min 30 minutes of brisk walking every day, in one or two sessions. You have reached the level recommended for good health.	60+ min You are now a fit and confident walker. Enjoy going further from home.

How to walk

Walk the first and last 5 minutes at an easy pace.
A little faster means brisk, but you can still talk in short sentences. Then slow down again until you have caught your breath.
Stand tall, look ahead and let the poles follow your natural arm swing – right arm forward with the left foot.
Move on to the next week only when the current one feels easy. It is fine to repeat a week.

Your health first: If you have heart or lung disease, high blood pressure, diabetes, joint problems or have recently been ill or had surgery, talk to your doctor before you start. Stop and rest if you feel dizzy, get chest pain or become very short of breath.

Trionic Sverige AB • Märstagatan 8 • SE-75323 Uppsala • Svezia

support@trionic.com

+44 333 1227 366