Although the original NordicTrack skier was created as a training tool for competitive cross-country skiers, it was almost synonymous with home fitness equipment by the early 1990s. Catering to home buyers was a deliberate choice, according to the Funding Universe NordicTrack company history. Although the bulk of NordicTrack's sales now come from other fitness equipment, you can still purchase a classic-model skier for ski training or home fitness.
Lower Body Workout
When you first use a NordicTrack ski machine, your initial goal is mastering the leg movement. The NordicTrack "skis," which have non-slip treads where you put your feet and a cone to cup the ball of your foot, offer resistance when you push back, but not when you make the forward return stroke. This is meant to mimic the motion of kicking off on a ski to propel yourself forward. Note that the NordicTrack mimics the motion of diagonal cross-country skiing in which you push each ski straight back and not skate skiing in which you push off at a angle.
Adjust the hip pad so that it rests about an inch below your navel. Hold onto the hip pad or the handlebars, and place one foot on each ski's treads. Push your right foot back against the ski's resistance.
Bring your right foot forward again as you push your left foot back. Continue alternating feet. This stride works your thighs, including quads and hamstrings, plus a smaller thigh muscle called the sartorius. Your glutes and calves also help power each stride.
Upper Body Workout
Once you've got the basic lower-body movement down, stop. Stand still against the hip pad as you grasp each of the skier's rope handles. On very few older models, the skier may come with elliptical trainer-style handlebars that move.
Swing your right arm back, straightening it as if you were pushing off from a planted ski pole. The ropes will automatically pull your left arm forward and up, preparing it for the next stroke. Allow your left arm to bend as it comes up. Push off with your left arm, allowing your right arm to naturally swing back up in front of you. Continue alternating between right and left arm strokes.
This mimics the poling motion of a diagonal stride thereby working your triceps, biceps, lats and pecs. Once you've mastered both the lower-body and upper-body motions, you can do them simultaneously for a more intense workout.
Considerations
The NordicTrack skier offers a low-impact workout because your feet never entirely leave the ski foot platforms. This is useful if you have osteoporosis or injuries that keep you from tolerating the repeated pounding of a high-impact workout.
According to the GettingLean.com activity calorie counter, if you weigh 200 lbs. you can burn 431 calories in half an hour on a ski machine like the NordicTrack. That equals 862 calories per hour or just over four hours of exercise to burn off the 3,500 calories needed to lose one pound of weight. That is, of course, assuming that you're not overeating. Taking in excess calories quickly erases the calorie deficit you create with intense workouts.
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