Nordic Track's original exercise machine, the Classic Pro Skier, offers a total-body workout with varying resistance hand grips and adjustable skis. It mimics the movement of cross-country skiing to burn fat, strengthen muscles and improve overall cardiovascular health. A workout on a ski machine consists of simple back and forth movements, but you can vary the intensity with a few adjustments and aim for training within a targeted zone for effective workout results.
Make Adjustments Before Working Out
Adjust the resistance and incline levels along with the location of the hip pad before working out for an effective workout. Increase or decrease the ski resistance by pushing the leg resistance clamp lower or higher. Raise or lower the leg brackets to increase the elevation. Twist the arm pulley resistance knob to increase or decrease the hand grip resistance. Move the hip pad until it sits about 1 inch below your navel.
Warming Up And Cooling Down
Warm up before working out with five to 10 minutes of stretching exercises. A proper warm-up increases your heart rate and loosens muscles. Perform a series of stretches in sets of 10 and hold for up to 30 seconds. Suggested stretching exercises include shoulder, leg, calf, quadricep and hamstring stretches. Perform the same series of exercises for the same amount of time after you finish your workout to cool down.
How To Use The Ski Machine
Place one foot on one of the skis and follow with placing the opposite foot on the other ski. Place your feet flat and place your hands on the handlebar for balance. Move one foot forward while you move the opposite foot backwards. Alternate moving your feet back and forth. When you feel comfortable grab on to the hand grips and incorporate the arm movement. While placing one foot forward bring the arm on the same side back and bring the arm forward when you move the foot backwards.
Suggested Workout Routine
Workout three times per week with a day of rest between workouts. Increase your workout time up to five times per week as your fitness level increases. Workout for 20 to 30 minutes within your heart rate's training zone. To find the appropriate heart rate for you, use the chart provided on the machine. It lists your age and three numbers below it that recommend your target heart rate for fat burning, maximum fat burning and aerobic exercise.
Member Comments