The NordicTrack ski machine is an aerobic exerciser that simulates the action of cross-country skiing. It provides cardiovascular exercise and a total-body workout by using sliding footplates with ropes and pulleys that provide resistance for the arm movements. Various exercise techniques utilize the NordicTrack Classic Pro Skier movements and equipment design to maximize sport-specific training programs.
Movement Pattern
Sport trainers have discovered that the brain is more efficient at memorizing movement patterns than other types of muscular isolation exercises. A study published in December 1990, by the American Physical Therapy Association, Inc. noted through the Dynamic Pattern Theory, DPT, the nervous system is capable of learning a desired physical motion pattern by using appropriate control parameters that mimic the actual sport or movement of the desired motor activity. Skier techniques used on the NordicTrack ski machine that mimic actual cross-country skiing involve setting the correct resistance to simulate cross-country ski paths. The flywheel on the NordicTrack ski machine allows for seven resistance levels. Use the footplates and arm pulleys to mimic the pattern of cross-country skiing.
Variable Elevation
Another technique for the NordicTrack ski machine is to adjust the elevation to help you get used to more challenging ascents on the trail. Using the adjustable ascent capability on the NordicTrack ski machine also increases the amount of calories burned and gives the glutes an awesome workout.
Target Heart Rate
Whether using the NordicTrack ski machine for sport training, weight loss or cardiovascular benefits monitoring your heart rate to stay in your desired target heart rate zone, THR, will maximize your workout efficiency. Your desired THR will depend upon your goals for that particular workout session. For fat burning, you would use a THR of 60 to 70 percent of your maximum heart rate. For endurance training, a THR of 70 to 80 percent of your maximum heart rate would be the preferred training zone.
Goals
Set goals for time and distance. Distance training will help to increase your endurance and makes working out on the NordicTrack more fun. The LED feedback windows provide elapsed time, distance traveled and calories burned. Using the distance and time functions are a great way to train for long distance cross-country ski runs.
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