Ski Machine Instructions

Ski machines let you cross-country ski in your living room. These types of cardio machines were first made by NordicTrack, but are now sold by other companies including ProForm. The ski machine works your arms and legs like elliptical cross-trainers, or treadmill and exercise bikes with movable arms. The ski machine works with your body's natural movement by having you swing your arms as you slide your legs back just as you do while walking. The only difference is that your feet do not leave the "ground" and your arms hit more resistance than just air.

Things You'll Need

  • Ski machine
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Instructions

    • 1

      Grab a stationary portion of your machine such as the handle bar, upright or console as you step onto the ski pedals one at a time. Face the console. Place your waist against the abdominal pad.

    • 2

      Grab the movable ski handles or metal upper arms. Slide your right foot straight backwards, unless using a ski machine with curved "skis" like a Weslo Skier Plus. Slide your foot backwards and up on a curved ski machine. Slide your left foot forward, either straight or slightly upwards. Pull the handgrip back with your left arm by and swing it behind you. Pull the left upper body arm toward you if using a ski machine with arms instead of cables and handles, such as the Weslo Skier Plus. These may also be called an exerciser pole, such as on the NordicTrack StrengthAerobics Skier. Push your right arm forward.

    • 3

      Slide your right foot forward and your left foot backwards simultaneously. Swing your right arm forward and left arm behind you, or push the right upper arm forward on the machine and pull the left upper arm toward you. Continue skiing for 5 to 10 minutes as a warm up, as recommended by the Proform 580 XC Cross Country Skier owner's manual.

    • 4

      Increase the incline of the "skis" and resistance of the upper or lower body portions of your machine once you are familiar with the basic movements. Turn the resistance knob on the console to make the resistance for the arms harder. Turn the incline crank on the upright to raise the incline and make your legs work harder. Step off the machine when making the incline adjustments. Turn the lower-body resistance knob on the console instead to increase the work for your legs if you have a machine such as the NordicTrack StrengthAerobics Skier.

    • 5

      Resume skiing and adjust the incline and resistance as you go until you feel yourself working at a moderate to vigorous intensity, whichever feels appropriate to you and your doctor has cleared you for. Use the machine for 20 to 30 minutes, as recommended by Proform.