How to Use the Nordic Track Skier

The Nordic Track Skier gives a full body workout by mimicking the motions of cross country skiing.

The Nordic Track Skier is a piece of exercise equipment that mimics the motions of cross country skiing to provide a full body workout. You can use the machine for cardiovascular training or as a strength trainer. The machine uses Nordic Track's patented flywheel technology to provide a smooth workout. You can adjust the elevation of the ski machine to get a more intense workout for your legs and buttocks. You can also adjust the resistance controls for the arms and legs to increase the intensity of the workout on your upper or lower body.

Instructions

1. Raise or lower the hip pad on the upright bar so it rests at the level of the top of your hips and fits your body proportions. Failure to adjust the hip pad properly can result in back pain and a poor workout.

2. Adjust the leg resistance levels by moving the resistance clamp on the upright bar up to increase resistance or down to decrease resistance. You can adjust these levels before you begin your workout or increase resistance at several intervals during your workout.

3. Remove the bent leg pin from the metal legs at the base of the machine, then move the legs up or down to increase or decrease the elevation of the ski machine. The skis can be repositioned to simulate level skiing or uphill skiing.

4. Turn the arm resistance knob in the arm cord pulley to adjust the resistance levels for your arms. Turn the knob clockwise to increase resistance or counterclockwise to decrease resistance.

5. Place your toes into the toe pads of each ski, stand upright and allow your abdomen to gently rest on the hip pad. The hip pad should serve as a guide to keep your posture straight.

6. Hold an arm cord handle in each hand.

7. Push back with one leg and allow your other leg to come forward, then alternate so that the opposite leg goes back as the other comes forward. Allow your arms to follow the natural motion of the arm pulleys as dictated by the motion of your legs.

8. Stop your workout and adjust the resistance levels to suit your ability in case you have set them too high or low. You can also slowly increase the resistance levels throughout your workout.

9. Read the LED display windows throughout your workout to monitor your progress. The windows indicate the number of calories burned, time of your workout, distance traveled and your approximate heart rate.

Tips & Warnings

• If you have trouble working your arms and legs simultaneously, start by learning the leg motions and then incorporate the arm pulleys when you have mastered the leg movements.

• Wear proper workout sneakers and make sure your feet are properly secured in the footpads before you begin your workout. This will help to keep you safe from slipping while working out.

References

• Nordic Track: Nordic Track Classic Pro Skier