First introduced in the 1980s, the NordicTrack ski machine has gained and lost popularity overtime, but still retained a devoted following as late as 2006, according to Donna Raskin of the "New York Times." While the mechanics of the machine's skiing movement take some time and coordination to master, the NordicTrack offers an effective cardiovascular workout. Check with your doctor before beginning an exercise program if you haven't exercised before and are over 40 or have a chronic medical condition.
Getting Ready
Step 1
Place the NordicTrack well away from the wall so the skis don't hit the wall on your backward stride.
Step 2
Raise the level of the machine to ensure that the flywheel is not touching the floor.
Step 3
Adjust the elevation. Begin with a low-level elevation while you learn how to use the NordicTrack.
Step 4
Adjust the resistance level for the legs and arms only when you are off the machine. Begin at a fairly low level.
Step 5
Place your feet in the foot holders and adjust the hip pad. The pad needs to be at your hip level, 1 inch below your navel, high enough so it doesn't restrict your leg movement and low enough so it doesn't press against your stomach.
Moving
Step 1
Stand straight, but relaxed, with your shoulders back and your chin up. Find a focal point across the room to help you keep the correct posture.
Step 2
Push one leg back at a time. Don't pull your leg forward until the other leg begins pushing back. To retain your balance and achieve momentum, keep your body weight on the backward-pushing leg and shift your weight once the leg begins to come forward.
Step 3
Push your legs in short strides until you get the feel of the machine. After you feel comfortable, your strides will naturally lengthen.
Step 4
Keep your feet under your body, not in front of your body. Doing this will help you retain your balance.
Step 5
Let your heels lift naturally at the back of each stride, but keep the balls of your feet on the skis. If your body slips away from the hip pad, increase the leg resistance.
Step 6
Swing one arm separately at first while holding onto the hip pad with your other hand. This will help you to get the feel of a natural arm-swing movement.
Step 7
Pull the arm cables in a short, but natural swing. As your right leg goes forward, you right arm swings back, and vice-versa. Your arms should extend only slightly beyond your hips.
Tips and Warnings
- Keep your waist in contact with the hip pad during movement at all times to avoid losing your balance or falling off the machine. The American Heart Association recommends moderately intense exercise for 30 minutes a day, five days a week or vigorous exercise 20 minutes a day for three days a week. After you have become comfortable with the NordicTrack movement, increase the intensity of your workout either by striding faster, elevating the level of the incline or increasing the resistance. More vigorous exercise provides you more physical benefits.
- The NordicTrack ski machine is only safe for people who weigh less than 250 lbs. Avoid wearing very loose clothes that could get caught in the skis or cables, and wear athletic shoes that allow you to have a firm grip on the skis. If you feel pain or dizziness while exercising, stop immediately and contact your doctor.
Things You'll Need
- Athletic shoes
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