The American College of Sports Medicine advises people to get at least 30 minutes of aerobic exercise on most days of the week.This is often easier said than done. Time constraints, as well hot weather and snowy conditions may interfere with your plans. Many people solve this problem by performing indoor aerobic workouts. Some join a gym, while others purchase home exercise equipment. The treadmill and the ski machine are two examples of indoor aerobic equipment. Each has its benefits.
Types
There are two basic types of treadmills. Motorized treadmills require you to set your speed. You need to push a switch to activate the belt. Manual treadmills are activated by the walking and running movements of your legs. The belt stops moving when you do.
There are also two types of ski machines. Cross-country machines, often called Nordic trainers, are designed to simulate the complex upper and lower body movements of cross country skiing. Downhill ski machines, such as the Skier's Edge (TM) are designed to simulate the side-to-side movements of downhill skiing.
Benefits
The treadmill and the cross-country ski machine are effective for aerobic training. The latter, however, requires a certain amount of coordination. This makes it difficult to compare the aerobic benefits of the two machines. Both machines can be placed at an incline to increase the intensity of the workout. The ski machine uses the muscles of both the upper and lower body. This might improve efficiency, but if the user has problems with coordination, the workout may be compromised.
Downhill ski machines provide an effective lower body toning workout while enhancing strength, balance and ski-specific coordination. While these machines offer some aerobic benefits, they may be less impressive than those offered by treadmills and cross-country machines.
Function
A treadmill uses the typical movements used in walking or running. There is, however, one significant difference. When you are running outside, you push off the ground to propel yourself. On a motorized treadmill, you run on top of a pace-keeping belt.
The cross-country ski machine uses non-impact movements. The legs glide along the tracks. One leg moves forward as the other leg glides back. The arm opposite the front leg simultaneously moves forward.
Downhill ski machines involve lateral movement. Some machines have foot pedals that enable you to simulate the biomechanics of carving a ski turn. As you shift your weight on to the the little toe of one foot, the weight is shifted on to the big toe of the opposite foot. Some models come with ski poles.
Prevention/Solution
The low-impact movements of a cross country ski machine may provide an effective cross-training method for runners. In fact, in 1992, Olympic marathoner Bob Kempainen had an injury that affected his training. He used a cross country ski machine for six months, then ran a 2:12 marathon, which qualified him for the Olympic Games.
Warnings
If your running gait is less than perfect, your feet may have a tendency to move from side to side instead of straight ahead. If you do this on a running machine, it might cause the belt to shift to one side of the tracks.
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