NordicTrack ski machines simulate cross-country skiing and, in combination with a well-planned diet, can help you create a calorie deficit for weight loss. Your results will depend on the frequency and duration of your workouts, as well as your calorie intake. Ski machines help you improve your cardiovascular fitness with vigorous-intensity aerobic workouts.
Significance
Physical activity boosts weight loss and helps you maintain a healthy weight once you reach your goal. Choosing an activity that motivates you to get moving will help you lose weight. Regular use of a NordicTrack skier will help you lose weight as long as you burn more calories than you consume. The Centers for Disease Control and Prevention stresses that combining increased physical activity with decreased calorie consumption improves your chances of reaching and maintaining a healthy weight.
Potential
Working out on ski machines, such as the NordicTrack skier, raises your heart rate enough to burn more than nine calories per minute. The actual number of calories you burn depends on your weight. A 125-lb. person will burn an estimated 285 calories for every 30 minutes on a ski machine, whereas a 155-lb. and 185-lb. individual burns approximately 353 and 422 calories in 30 minutes, respectively, according to Harvard Medical School. To estimate calories burned for other body weights, multiply weight by 2.28.
Goals
To help you reach a healthy weight, set your exercise and diet targets to support a loss of up to 2 lbs. per week. If you cut your calorie intake by 200 a day and burn 300 calories exercising on a NordicTrack skier, you can create a weekly deficit of 3,500 calories. This combination supports weight loss of 1 lb. per week. When setting a calorie target, the American Council on Exercise recommends that women get at least 1,200 calories daily and men get at least 1,500.
Considerations
Since NordicTrack ski machines provide a high-intensity cardiovascular workout, you should check with your doctor before using one if you have a history of heart problems. If you haven't been physically active in a while, gradually increase the intensity and duration of your workouts. You might start with a moderate-intensity walking program, for example, before moving on to more vigorous activities. Gradual changes in your diet and exercise regimen can help you adapt to a healthier lifestyle and make lasting changes in your habits.
References
- NordicTrack: Nordic Classic Pro Skier
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- American Council on Exercise: Weight Loss Plateaus and Pitfalls
- American Council on Exercise: Physical Activity Calorie Calculator
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in One Hour
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