The skier was the original NordicTrack that Edward Pauls created in Minnesota in 1975. The Sequoia was the first skier model. The skier is designed to mimic the motion of cross-country skiing. It provides a smooth, low-impact lower- and upper-body workout. The Sequoia, made of pine and black steel, folds down for easy storage, although it does not have wheels. It features adjustable resistance for both the upper- and lower-body workouts.
Step 1
Set the hip pad. The hip pad keeps you in the proper position on the skier. It should set about 1 inch below your belly button. Before adjusting the pad, set the ski resistance to 9; this will prevent the skis from moving. Stand on the skier and loosen the hip pad knobs on each side of the assembly. Move the pad to the proper position, then tighten the knobs.
Step 2
Set the leg resistance. NordicTrack recommends setting the leg resistance between 2 and 5 when you first begin using the machine. Pull the drag strap to adjust the resistance. If you slide away from the hip pad when using the machine, increase the leg resistance. If you have to press against the hip pad to move the skis, decrease the resistance.
Step 3
Select the arm resistance. Turn the arm-resistance knob clockwise to increase the resistance and counterclockwise to decrease it.
Step 4
Step onto the skis and place your feet in the toe holds. Push your hips against the hip pad.
Step 5
Push the left ski back with your left foot. Allow your heel to naturally lift off the ski as it moves backward. As your left ski slides back, your right ski slides forward. Alternate pushing back with your right and left feet.
Step 6
Add the arm movements. After you have practiced moving only your legs, introduce the arm motion. Grasp the upper body handles, one in each hand. Swing your arms opposite your legs. As your left leg pushes back, your left arm will move forward.
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