While ski machines simulate the movements and engage the muscle groups associated with cross-country skiing, non-skiers can benefit from using them. A 1989 article published in "Ergonomics" details the cardiovascular benefits of ski machine workouts. Lead author Fredric L. Goss reported that test subjects using the machine showed significant oxygen consumption increases. making ski machine workouts a viable, low-impact aerobic exercise. Ski machine workouts also enhance coordination, while toning the leg, gluteal, core, chest, back and arm muscles. The machines have adjustable inclines and tension levels, that can be increased when you improve your balance and cardiovascular strength.
Step 1
Adjust the waist pad by turning the knob behind the pad, and sliding it up until it aligns with your lower pelvis. Keep your pelvis against the pad, but maintain an upright upper body.
Step 2
Place each foot into the foot-holds. Hold on to the waist pad and glide one foot forward and the other foot back. Allow the heel of the rear foot to lift from the foot-hold. Reach for the upper body cords once you have established a rhythm.
Step 3
Hold each arm cord with each hand. Keep your arms extended, but do not lock your elbows. As your right leg moves back, glide your right arm forward, and your left arm back behind the left hip.
Tips and Warnings
- It's hard to take your pulse when you are holding the arm cords. The Centers for Disease Control suggests using the Borg Perceived Exertion Scale. On a scale of one to 20, with 20 representing maximum exertion, you should feel as if you are working at a 12 to 14 perceived exertion rate. The American College of Sports Medicine recommends at least 30 minutes on most days of the week. If you can't reach 30 minutes on the ski machine, cross-train with another type of aerobic equipment.
- Increasing the resistance or incline will add challenge to the ski machine workout, but only increase one variable at a time. Stay hydrated during the workout.
Things You'll Need
- Ski machine
- Workout clothes
- Athletic shoes
Member Comments