A Nordic Track Pro is a piece of home exercise equipment designed to imitate a cross-country ski motion, burn calories and tone muscles. To accommodate different fitness levels, the resistance on both your arms and legs on the Nordic Track Pro is adjustable. You can also adjust the elevation. A Nordic Track Pro is easy to set up and use.
Step 1
Set the display console before you begin. The Nordic Track Pro console includes time, speed, distance, calories and pulse. With these features, you know how long you are exercising, how fast you are going, your number of strides in miles per hour, approximate calories burned and your heart rate. You need to wear the pulse monitor on your earlobe to read your pulse.
Step 2
Adjust the resistance for the leg portion of the Nordic Track Pro. Raise the resistance clamp located on the upright bar to increase leg resistance and lower it to decrease resistance. Adjust the arm cord resistance by turning the knob on top of the arm cord pulley. Turn it clockwise for more resistance and counterclockwise for less. Adjust the arm cord length if the arm cords don't end just past your hips when in use. They are adjusted by retying the knots inside the handles.
Step 3
Adjust the elevation of the machine by inserting the pin through the hole in the leg bracket. You must do this on both sides. Each hole level represents two degrees. Start with a lower elevation if you are a beginner. Adjust the hip pad so it rests about 1 inch below your navel. Ensure the hip pad adjustment knobs are completely tightened.
Step 4
Slide your feet into the stirrups on the skis. Begin with just the leg motion until you are comfortable. Hold onto the handles or hip pad for balance, then reach back with your right foot, then the left. You must move the machine manually. Create a smooth, walking motion, and don't let one foot move until the other one is on its way back. Let your heels rise up as they naturally would, and keep the balls of your feet in contact with the skis at all times.
Step 5
Add some arm movement to the leg motion. Keep one hand on the hip pad, then swing your free arm naturally at your side. When you feel comfortable with one arm, try for two. Use a natural walking motion.
Step 6
Combine the arm and leg motions together. Grab onto the hand grips and pull them through your natural arm swing. When your right leg moves forward, your right hand will move back, and when your left leg is forward, your left hand will be back.
Tips and Warnings
- If the movement feels awkward, do only the legs until you are more comfortable. Keep your weight on the backward pushing ski.
- Consult with your physician before you begin any exercise program.
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