Description
Cross country ski machine
Cross country ski machine
When it comes to both fun and efficiency, cross-country ski machine is an exhilarating, high-calorie burner. It’s a lot less expensive than downhill skiing — all you need are the skis and a flat, snowy trail.
But you can get the same benefits any time of year with a home Nordic or cross-country ski machine when you work your arms and legs simultaneously. This upper-and-lower body workout is also low-impact, meaning minimal stress on your joints.
Anyone living in climates unsuitable for outdoor exercise, and anyone with an aversion to Donna Summer music, required an alternative. The ski machine provided an option. When the idea caught on, exercise equipment manufacturers developed ski machines that simulate Nordic and alpine ski movements.
Exercises with this ski machine:-
Aerobic Exercise
The rhythmic, large muscle movements that characterize a cross country ski machine workout provide efficient and effective aerobic exercise. A cross-country ski workout burns calories, controls weight, strengthens the heart and lowers blood pressure. A 140-lb. person potentially burns 306 calories in a 30-minute ski machine workout.
Weight-Bearing Exercise
Weight-bearing exercises require your bones to work against the force of gravity to support your body weight. The cross country ski machine provides weight-bearing exercise, which is important for maintaining bone density and preventing osteoporosis.
Upper and Lower Body Exercise
Ski machines require simultaneous arm and leg movement. This may increase caloric expenditure, while toning the leg, gluteal and upper body muscles. If you are pressed for time, using the ski machine provides anaerobic and muscle toning workouts in one session.
Low-Impact Exercise
Few aerobic exercise methods provide aerobic, weight-bearing activity, while remaining low impact. The ski machine is one of the exceptions. Your feet stay in contact with the foot boards throughout the entire workout, making it an acceptable workout for people whose muscular, joint or skeletal limitations preclude the possibility of high-impact exercise.
Coordination
The most common complaint about ski machines is ironically one of its major benefits. The machines require coordinated movement between the arms and legs. Some people find this challenging at first, but once you master the technique, your overall coordination may improve.
Sport-Specific Training
Coaches and sport-specific conditioning experts often adhere to the dynamic pattern theory of motor learning, a theory that describes the way we learn movement patterns.
Those who adhere to this philosophy believe that the brain is more efficient at learning and memorizing movement patterns than muscle isolation.
If you are an avid Nordic or alpine skier, cross-country ski machine provide sport-specific dry land training.
Getting used to the coordinated arm and leg movements may require some time — arms and legs move opposite each other as you take strides. As you shop for a classic ski machine, look for the features that may make it easier for you to get the hang of it.
For instance, a machine with an arm pulley system rather than poles offers a smoother movement. A hip pad that you can adjust to your height may also make maintaining the proper posture more comfortable. Wider skis can help you feel steadier on the machine. For increasing difficulty as you progress, look for a flywheel for upper-body resistance and an incline adjustment for the base.
Newer entries into the home machine marketplace offer a full body Nordic style workout with a streamlined, high-tech appearance.
At first you may want to work your legs only. Lift one heel to pull the ski forward; the other ski lifts just as the first one slides back. When you add arms, remember that you move right arm/left leg and left arm/right leg.
Start with a 5-minute warm-up, 10 to 15 minutes of skiing and then a 5-minute cool-down. To build endurance, shorten your stride as you increase speed.
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