NordicTrack has been making ski machines for over 20 years. The All-American Silver Edition Skier and the All-American Kid ski machines are two NordicTrack machines that combine "skis" attached to a flywheel for resistance and arm cords attached to a pulley to give kids and adults an upper and lower body workout while "skiing: in their own home.
Using the All-American Skier Machine
Step 1
Before beginning, determine your max heart rate. Subtract your age in years from 220 beats per minute. If you are 20 years old then your max heart rate will be 200 bpm. Multiply your max heart rate by 60 and 65 percent of max heart rate to get your target heart rate (THR) zone.
Step 2
Warm up for five minutes by skiing slowly. Step onto the skiis and hold one of the handlebars. Place your hips against the hip pad. Look straight ahead and stand tall. Push your right foot back, raising your heel as it reaches a comfortable distance. Bring your right foot forward as you push your left foot back. This is the basic skiing motion.
Step 3
Step off the machine and stretch after you have warmed up. Sit on the floor and bend your knees. Bring the bottom of both feet together and push your knees toward the floor to do the butterfly stretch. Hold for 15 to 30 seconds. Extend your right leg straight in front of you and let your left knee touch the floor. Reach for your right toes. Hold for 15 to 30 seconds and then do the left leg. Stand up and pull your right arm straight across your body. Bend your left arm and place your right arm in the crook of your elbow. Pull your right arm around towards your left shoulder with your left forearm. Do the other arm, holding both for 15 to 30 seconds.
Step 4
Use the ski machine again for 10 to 20 minutes. Include the arm movement by grabbing the handles or the arm cords and pulling your arms straight forward and back. Alternate arm and leg movements so that your right arm will pull back as your left foot pulls back.
Step 5
Cool down by skiing slowly, as you did during your warmup, for five minutes. Follow with the same stretches you did earlier.
All-American Kid Ski Exerciser Machine
Step 1
Warm up for two to five minutes by skiing slowly on the All-American Kid Ski Exerciser. Step onto the skis and hold one the handlebar. Place your hips against the hip pad. Look straight ahead and stand tall. Push your right foot back, raising your heel as it reaches a comfortable distance. Bring your right foot forward as you push your left foot back.
Step 2
Stop using the ski machine once you are warm up so that you can stretch. Do the butterfly, hamstring and shoulder stretch, holding each for 15 to 30 seconds. Sit on the floor and place the soles of your feet together with your knees bent. Allow your knees to open and fall toward the floor.
Step 3
Straighten your right leg on the floor in front of you, and let your left knee onto the floor with your left knee still bent. Bend forward and reach for your right foot. Hold for 15 to 30 seconds and then switch legs.
Step 4
Sit or stand to do the shoulder stretch. Reach across your chest with your right arm straight. Pull your right arm toward your chest with your left hand or forearm. Stretch both arms.
Step 5
Ski for five to 10 minutes at a faster pace than you used during your warmup. Include the arms by grabbing the handles of the arm cords and swinging your arms straight back and forth. Keep your hip pressed against the hip pad and pull your left arm back as you bring your left foot forward and your right arm forward when your right foot goes back.
Step 6
Cool down for two to five minutes and then repeat the stretches.
Tips and Warnings
- Stay in your THR zone of 60 to 65 percent. Monitor your heart rate by taking your pulse or wearing a heart rate monitor watch. Work up to 30 to 60 minutes, three to five days a week. Work up to a THR zone of 75 to 85 percent of your max heart rate over time.
References
- The All-American Silver Edition Skier User's Manual: NordicTrack, Inc.: 1994
- The All-American Kid Owners Manual: NordicTrack, Inc: 1993
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