How to Use a Ski Machine

Cross-country skiing is a physically demanding and rigorous sport. Ski machines are exercise machines designed to imitate cross country skiing for the health benefits afforded by this type of exercise. Cross-country skiing burns as many, if not more, calories than running or cycling. Ski machines can be very effective weight-loss tools if used correctly and the steps outlined below will help you get started on a safe, effectual ski machine workout program.

Things You'll Need

  • Ski Machine
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Instructions

    • 1

      Move your right foot forward and push your left foot backwards. At the same time, pull on the left handle and raise your right hand. Repeat this alternating motion for a up to 60 minutes.

    • 2

      Program the ski machine for the type of workout program you would like to begin. Slow steady, programs with a minimal amount of resistance are for "fat-burning", while faster-paced programs with lots of resistance are strength and stamina building. Workout thirty minutes to an hour, three to four times a week to reap the most benefits from your exercise time.

    • 3

      Achieve maximum fat burning benefits by using the ski machine at or below your "aerobic threshold" - a pace at which you can still hold a conversation. Achieve maximum cardio results by using the ski machine above your aerobic threshold - a pace at which conversation is difficult. Also utilize the heart rate monitor that many ski machines have as a way to monitor your performance. There should be a chart available with the machine that shows you what heart rate range you should be in, however as a general rule subtracting your age from 220 gives you your maximum heart rate and 80-85% of that is your aerobic threshold.