How to Use a Nordic Track for Ski Training
The Nordic Track ski machine provides an excellent cardiovascular workout, and is an indoor alternative for cross-country skiing when you cannot get out into the snow. It may seem awkward when you first climb onto a Nordic Track, but with a little practice you can get a workout that targets every muscle group in the body and puts very little stress on the joints. Cross-country skiing is a very grueling, long-distance sport, but these few tips will help you get started.
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Instructions
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Getting Started
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Adjust the incline of the machine to zero degrees if you are a beginner.
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Adjust the machine for your size and weight. Place the waist pad so you can lean slightly foward.
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3
Adjust the tension in the arm pulls to a comfortable level.
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4
Step into the footholds, one at a time. Hold on to the waist pad at first. Practice moving one leg forward while the other moves backward. Try this first before incorporating the arm pulls. Your heels should come slightly out of the footholds as your legs move backward. Once you get this movement, you can start using the arm pulls.
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5
Grip the arm pulls with each hand. As the right hand moves foward, the left leg and arm move backward, and visa versa. Practice these movements before starting your workout routine.
Nordic Track Workout
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First, determine your target heart rate. Take 220 and subtract your age. The total will be your maximum heart rate. You do not want to exceed this number during your workout. If you do, decrease speed or resistance. Your target heart rate, though, should be 50-85 percent of your maximum heart rate. Invest in a heart rate moniter to keep on track during your workouts.
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Adjust the arm pull resistance and leg resistance to what is comfortable to you (10 pounds arm tension and 35 pounds leg tension provides a challenging workout).
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Begin your workout and stay within your target range for about 30 minutes or 4 km.
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Do this workout six times a week.
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Tips & Warnings
Wear comfortable shoes with plenty of ankle support.
Wear clothes that are comfortable, yet do not interfere with the movement of the machine.
Try minute load intervals while interchanging small strides with long strides to further work your leg muscles, and to better simulate different cross-country terrains.
Those with chronic injuries to the lower back, hips, knees, elbow, ankles, shoulders or wrists should check with a physician before doing a NordicTrack workout.
