Nordic Track Pro Instructions

The Nordic Track Classic Pro machine, still sold as of 2010 for around $1,000, was the first stationary ski machine to hit market. The Classic Pro has a flywheel that you can be adjust at seven different resistance levels. The controls for the leg skis and arm cords may be adjusted separately so that you control how hard you want your arms and legs to work, if you want to emphasize one over the other. The ski machine also provides a manual elevation adjustment that can simulate cross-country skiing up a small slope.

Step 1

Adjust the arm cord resistance by turning the resistance knob located on top of the pulley. Clockwise increases resistance and counterclockwise lowers it. Adjust the resistance to the skis by raising the resistance clamp on the upright to increase resistance and lowering the clamp to decrease resistance. Set both resistance levels to the minimum amount to start. Work up to a higher resistance levels as you get stronger and fitter.

Step 2

Grasp the stationary handlebars. Step onto the footpads of the skis one at a time.

Step 3

Press your hips against the hip pad first to see if it is too high or too low. Step off the machine next to adjust the hip pad up or down. Loosen the adjustment knob using your hand so you slide the pad into position. Step on and off the machine to check the height until it is correct. Replace the knob to secure the hip pad.

Step 4

Step back on the machine and place your hips firmly against the hip pad. Grasp the handles attached to the arm cords. Slide your feet back and forth and swing your arms as if you were power walking. Take short strides until you feel comfortable on the machine. Take longer strides when you are ready, letting your heels come off the skis when you push your feet back and pressing them back flat as you slide the skis forward.

Step 5

Work out for a minimum of 10 minutes. The Centers for Disease Control and Prevention recommends that people get at least 150 minutes of cardio exercise per week in workout sessions of at least 10 minutes at a time.

Step 6

Exercise for 75 minutes a week minimum if you use the machine at a vigorous intensity. Increase your speed, resistance level or incline until you can only speak a few words before you need to take a breath if you wish to workout at a vigorous intensity. Increase the incline by getting off of the machine, removing the leg pin from one leg at a time, sliding the leg bracket up to the next hole, and reinserting the leg pin.