Most ski machines simulate the motion of classic or diagonal cross-country skiing. It doesn't take much imagination to picture real skis on your feet and ski poles in your hands as you stride smoothly back and forth. It should be small surprise, then, that training with a ski machine during the summer can help keep you in shape for winter skiing. But that's not the ski machine's only benefit.
Burns Calories
According to Harvard Health Publications, a ski machine workout will burn between 285 and 422 calories in half an hour, depending on your body weight. Only high-impact step aerobics and vigorous stationary cycling, of the exercises listed, burn more calories.
If you weight 185 lbs., you'll burn 3,500 calories, the equivalent of 1 lb. of body fat, in just over four hours of vigorous ski machine workouts.
Cardiovascular Exercise
The American College of Sports Medicine recommends that healthy adults under 65 years old should get 30 minutes of moderately intense cardio, five times a week, or 20 minutes of vigorous cardio, three days a week. Using a ski machine meets the ACSM's definition of moderate intensity exercise--enough to work up a sweat, but not so much that you can't participate in a conversation. A vigorous ski machine workout would leave you able to speak in short bursts, but not able to fully participate in a conversation.
Works Muscles
A properly-adjusted ski machine offers more of an upper body workout than most cardio machines, including most of your back muscles, plus your triceps and shoulder muscles. Lower body muscles worked include your hip flexors, glutes, hamstrings, calves and quads.
Low Impact
Because your feet never entirely leave the machine's skis, simulated skiing is a low-impact exercise. Low-impact exercises are ideal if you have joint problems or other conditions that keep you from tolerating high-impact exercises, like treadmill running, that produce repeated pounding on your joints.
Storage
Some ski machines are designed to fold flat for storage, fitting underneath a bed or storing upright in the closet. This is a decided advantage if you happen to live in a small space, although if you have trouble exercising consistently it might be easiest to leave the ski machine in plain view as a constant reminder.
Sport Specificity
According to the principle of sport specificity, your muscles and nervous system get better at performing the motions you practice at. Practice jumping over hurdles, and you'll get better at jumping over hurdles. Practice skiing motions on a ski machine, and you'll develop more strength and endurance for performing the real motions on skis.
Member Comments