Ski machines take aerobic and muscle-toning workouts to a new level. Unlike traditional exercise machines, which are relatively simple to use, ski machines are designed to enhance sport-specific coordination. Some machines, such as the Nordic Track, simulate cross-country skiing movement patterns, whereas others, like the Dynamic Edge and the Skier's Edge, are designed to enhance the skills associated with downhill skiing. Despite their ski-specific design, nonathletes also benefit from this type of training.
Nordic Track Forward Strides
The forward stride workout is a basic Nordic Track exercise. It teaches cross-country leg and arm coordination, while providing a high-intensity low-impact aerobic workout. Place your feet in the foot pedals and hold the upper body cords with each hand. Stride forward with your left foot and backward with your right. Simultaneously move your right arm forward and your left arm back. Establish a rhythm, and pick up your pace at 10-minute intervals. Stay on the machine for at least 30 minutes.
Nordic Track Backward Strides
Backward striding workouts are less common, but highly effective for toning the hamstrings and correcting muscle imbalances. Begin the workout by sliding one leg back as if you were walking backward. Continue for at least 30 minutes.
Dynamic Edge Agility Workout
The Skier's Edge is a lateral trainer, designed to simulate the carving movements associated with downhill skiing. Elite athletes combine the workout with medicine ball training to enhance sport-specific agility. You will need a partner for this exercise. Stand with your feet on the foot platform. Pressure the platform by placing your weight on the big toe of one foot and the little toe of the other. If you've applied enough pressure, the platform will move from side to side. Once you have established a rhythm, play catch with your partner by tossing a medicine ball back and forth. Continue for five minutes, and then add oblique training by rotating your upper body to one side before you toss the ball.
Dynamic Edge Leg Curl
Some physical therapists use the Dynamic Edge for hamstring rehabilitation. Place a chair at one end of the machine. Put both feet on the platform, and straighten and bend your legs. Perform three sets of 15 repetitions.
Skier's Edge Core
Some Skier's Edge models come with optional upper body handles, which provide effective core training. Place a stability ball behind the machine. Kneel on the ball and hold the handles. Stabilize your lower body and move your upper body from side to side.
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