The NordicTrack ski machine is designed to provide the exercise benefits of cross-country skiing in a home environment. The device works through a combination of ski pedals, arm cords and variable resistance levels. Its features include a patented flywheel, adjustable elevation levels and LED feedback windows that can display the estimated distance skied and calories burned. You can use the ski machine at low intensity levels to aid in weight loss, while a more advanced workout can help strengthen your cardiovascular system.
Step 1
Examine the upright bar and locate the resistance clamp. Adjust the resistance level of the skis by moving the resistance clamp up to increase or down to decrease. Examine the metal legs affixed to the end of base of the machine. Remove the bent leg pin, then set the legs to the desired level and reinsert the leg pin to secure each leg in place.
Step 2
Examine the rear of the hip pad and locate the attached hip pad slide. Loosen the knobs set into the sides of the slide, then adjust the hip pad to a position approximately 1 inch below your navel. Tighten the knobs until the hip pad is properly secured.
Step 3
Stand on the skis, grip the handlebars and maintain an upright posture. Begin by moving your right foot backward, then push your left foot backward while bringing your right foot forward. Keep the balls of your feet pressed against the skis, but allow your heels to lift as you move.
Step 4
Locate the resistance knob set into the arm cord pulley. Adjust the resistance level of the arm cords by turning the knob clockwise to increase or counterclockwise to decrease. Begin swinging your arms as you move your feet. When the foot on one side of your body is forward, the hand on that side should be back.
Tips and Warnings
- After you have finished using the ski machine, wipe it down with a clean, dry cloth. If desired, use wood polish or wax to clean the wooden components, but avoid applying anything to the underside of the skis. If you have difficulty performing the arm and leg movements simultaneously, focus on learning one at a time. Start with the leg movements and avoid bringing your feet in front of your body until you feel proficient with the device. Do not lean forward while on the skis; if necessary, use the handlebars or hip pad to help you maintain your balance. If you find yourself sliding away from the hip pad, move the device's resistance clamp up.
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