The Nordic Track ski machine allows exercisers to mimic the motions of a cross-country skier to improve cardiovascular fitness while remaining indoors. The machine uses sliding wood slats and arm cords attached to a central pulley to simulate a skier's gliding motion across snow. You can use the Nordic Track ski machine to create a challenging workout for the legs, back and arms, as well as increase aerobic capacity.
Step 1
Raise the clamp on the main pole to increase leg resistance. Lower the clamp to decrease resistance. Turn the arm knob clockwise to increase resistance or counterclockwise to decrease resistance.
Step 2
Adjust the platform elevation to simulate skiing uphill and making the workout more challenging. If you are a novice, keep the platform level.
Step 3
Attach the heart rate monitor clip to your earlobe and the cable clip to your shirt. Plug the end of the cable into the bottom of the console display.
Step 4
Turn on the power. Check that your heart rate displays in approximately five seconds.
Step 5
Place hip pad so its top rests 1 to 2 inches below your belly button.
Step 6
Stride without using the arms. As you improve your coordination, grab the arm cords and begin using your arms in a small jogging motion, gradually increasing the range of motion.
Tips and Warnings
- Monitor your progress on the display that tracks time, distance, calories burned and pulse.
- Depending on your age and whether you have cardiovascular risk factors, you may need to see your doctor before starting an exercise program with the Nordic Track.
References
- "The All-American Silver Edition Skier User's Manual"; NordicTrack Inc.; 1994
- "The Outdoor Athlete"; Courtenay Schurman, Doug Schurman; 2009
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