How to Use a Cross-Country Ski Exercise Machine
Cross country skiing is one of the best overall activities for cardiovascular benefits and a great calorie burner. According to NutriStrategy, cross country skiing burns upward of 400 calories per hour depending on effort and the weight of the person. If you do not live in an area with reliable snow cover, a cross country ski machine is an excellent substitute for the real thing, but it does take a bit of practice to master the motion of the machine.
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Instructions
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Adjust the machine to your individual height and fitness level. The waist pad should be the correct height, just above your hips when you lean into it. Keep the incline at a level that fits with your ability. If you are a beginner, keep the incline low. Adjust the arm pulleys so that the tension also matches your ability.
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Step into the footholders. A ski machine has either dependent or independent skis. With dependent skis, when one foot pushes forward the other foot goes backwards. With independent skis you move each foot yourself. Push your feet back and forth in the skis to get accustomed to the motion of the feet. You can move with short strides or much longer ones.
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Grasp the handles or poles in each of your hands. You can now coordinate the movement of the feet and arms. Right hand and left leg move forward, while left hand and right leg move backwards. Lean slightly against the waist pad and practice the different strides and arm movements. Shorter strides are much more taxing and strenuous than a long gliding motion.
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Adjust the incline level of the skis for a more difficult workout. The higher the incline, the harder you will be working.
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Tips & Warnings
Cross country ski machines come in all different styles. The less expensive ones have shorter skis and footbeds, while the more expensive ones have boots for your feet. Any machine should feel sturdy and stable, and all movements should be smooth. Many gyms have ski machines, which would give you the opportunity to try one out before purchasing one.
A ski machine is a large piece of home equipment, so make sure that you have adequate room in your home.
Using a ski machine is similar to cross country skiing in that it may take a few times to get comfortable using it. Working out on a ski machine for an hour offers a tremendous calorie burn, upwards of 600 calories per hour. It is a full body, cardiovascular workout.
With any exercise equipment, read the instruction booklet thoroughly before attempting to use it. Follow all safety guidelines.
References
Resources
- Photo Credit cross country skier image by eichnersmith from Fotolia.com
