Need help with ski machine thingy...

Chickadee77

Chickadee77

New member
Can anyone help me with this?

A friend gave me a Nordic Track ski machine, and I need a little help knowing the proper technique to using it. I cross country skied once a long time ago and I still remember what the stride felt like but that doesn't mean that I know how to use this thing.

I have to say that I sorta like it, for someone who honestly does not like to exercise. I need to grow to LOVE to exercise because I have been fat my whole life.

Except for about four years ago, I went on Herbalife and lost 73 lbs. I started out at 236 I was faithful not to cheat. and it took me 7 months. I had NEVER been thin and it felt so good. But sadly I gradually put it the weight back on. This summer and fall I put on the final 35lbs. So I feel crappy and wish I knew then what I know now - how to not let 5 lbs here or there add on.

Anyway its my own fault. But I think that my first step to getting control is to enjoy this ski machine thing...

Any tips?

Chickadee
 
I haven't had a ski machine in years... but it was really just like walking, well rather walking like a really annoying person by dragging your feet - and you want too mak sure that your belly is pressed up against the black cushion thingie...

I'd work on the foot motions first - then work on adding in the arms...
 
Thats what my friend told me too. But others have said keep your feed flat so your heels dont lift up but I remember cross country skis only have the toes of the skis secured and the heel seems to suposed to lift up.

I should also mention that I have worked on my foot motions for 2 weeks and have for one week incorporated my arms. I am going for 15 min per day now, well, most days. I get a little off balance now an then and sometimes I need to stop using my arms and at times I need to just plain stop. I guess some specific questions would be...

Is there any remedy for my lower back aching while I use it?

What kind of footwear works best? My tennies are too wide and clunky to fit in the "toe-holders" and and slip out of place. If I go in my stocking feet, I get the best stride but the screws on the "toe-holders" hurt my feet.

Is there a proper rhythm to the whole thing or does it make no difference will I get a good workout as long as I'm moving.

Is there an ideal schedule for getting the most out of the exercise? Such as if I do 10 min after each meal or something? What would it help me burn the most body fat?
 
ski machine basic guides

I remember cross country skis only have the toes of the skis secured and the heel seems to suposed to lift up.

- the heel lifts as the toe pulls it forward. That is the 'natural' motion.


Is there any remedy for my lower back aching while I use it?

- proper position of the hip pad is *essential*. If you're back is hurting, raise the pad. (I learned this one the hard way with my chiro wanting to know what-the-heck I did to my back. I raised the pad, and had no more problems.)


What kind of footwear works best?

-whatever you find comfortable. I use atheltic shoes, but they are rather wide in the toe. They also offer the most foot support, so I do prefer them. I've also used a pair of moccasins, flip-flops and barefoot the footpad just hurts.


Is there a proper rhythm to the whole thing or does it make no difference will I get a good workout as long as I'm moving.

-generally, you want your movements to be smooth and 'natural' on it. Get comfortable with the foot motion before adding the arms.

Is there an ideal schedule for getting the most out of the exercise? Such as if I do 10 min after each meal or something? What would it help me burn the most body fat?

- it is usually best NOT to exercise right after eating. exercise beforehand, at an appropriate intensity for your fitness level (you should be able to talk), and you will eat less food. (be sure and drink plenty of water.) if you are starving after exercising and wanting to eat everything in sight, you are working at a level too intense for your fitness level. scale back.

-as you work with the resistance on the skier, it will build muscle, and muscle burns more calories, even when you are resting. so the more muscle you have, the more calories you burn.

-I love my nordic track, and am learning about maintaining it to get the best performance. the parts to be oiled, waxing the SIDES of the skies for smoother motion. flipping the tension strap every three months, and it should be replaced every two years. it will be quieter and smoother with simple maintenance.

It feels so good, and I've noticed an increase in energy. I haven't been able to do much for a few years (health reasons) and am finally getting back. It's amazed me how fast I've noticed a difference (and have had people asking if I've lost weight - even though I haven't yet.). I'm not working that hard, but at a comfortable pace with a comfortable level of tension - enough that I can feel it. My body is already going "this feels good, let's go do it again". even on days I have to work to find time and energy for it.
 
Thanks so much you two!

Both posts were extremely helpful. I have read the instruction manual and found that I swung my feet too far forward and that the tension was too loose. And Pebtaris2003, I raised the hip pad and as of today my back hasn't hurt yet, but of course we'll see in the days to come.

I really want to lose the weight that I've gained back. I really believe that if I can master getting the exercise I need and love it that as I change my diet and lose the lbs. that I should be able to keep it off.

Here are a couple more questions,

Are the stretches in the manual really that important?

I heard that exercise at smaller amounts more frequently in the day is better - is that true?

Right now I can do 15 min at a time with the arms. Can you, or anyone suggest a good goal or plan for using it that will give me the most benefit? I work at home, so I have the flexibility of frequent use.

Thank you,
Thank you,
Thank you!

Chickadee
 
stretching is important, in my opinion, int hat helps prevent injury and gets your m uscles warmed up a bit before working out... and afterwords stretching does help to prevent stiffness... whether you should go by what's inthe manual -is entirely up to you...
 
Chickadee77 said:
Here are a couple more questions,

Are the stretches in the manual really that important?

I heard that exercise at smaller amounts more frequently in the day is better - is that true?

Right now I can do 15 min at a time with the arms. Can you, or anyone suggest a good goal or plan for using it that will give me the most benefit?
Click to expand...

Stretching is important. you will make faster progress, be less likely to injure yourself, and not be stiff and sore the next day. I stretch after I've done heavy yard work too. *however*, there are many different stretches out there. Don't feel limited to what's in the user's manual, though those will be focused on the muscle groups the skier uses.

If you can only do 15 minutes at a time, then by all means, do mutliple times of 15 minutes. I don't know how much difference it makes. Do make sure you are working at an appropriate level for your fitness. After recovering from health issues that kept me away, I was appalled at the level I had to scale back to, to be at an appropriate level. Fortunately, I did improve, and would naturally increase intensity as my stamina increased. Let your body be your guide.

I use my ski machine as a distance trainer, and set my pace at one I can continue as long as I need to. I've found that works best for me - in not making myself so sick because I'm working too hard I have to completely stop for weeks to recover, not making me want to eat everything in sight, and so that it feels *good* to work out so I look forward to the next time becasue it physically feels good.

good luck
 
Learning How to use a NordicTrack Ski Machine !

'The World's Best Aerobic Exerciser': You cannot get a better 'Treadmill / Elliptical' than an Original (Pre-Icon) NordicTrack Ski Machine. A Skier is Freestyle vs. Everything else which is Robotic.

Virtually all 'used' skiers need a complete overhaul which is what I do at NordicFitnessTrack.com. There is a huge difference in the smooth - quiet - feel and freedom of a machine that has been properly 'tuned'. It takes me a full day with about 100 products / cleaners and special tools at my disposal to make even so-called 'like new - never used and perfect condition' skiers 'Better than New'. I purchased my first skier in 1992 for $900- It was a Medalist.

I include NordicVision on DVD and well as complete instruction manuals and a quick guide & reference card on each NordicFitnessTrack skier.

But to 'cut to the chase', here are my recommendations for getting started;

1. Start by using as a Treadmill - the World's Best Treadmill since it has a no impact stride and won't pound your joints into submission like a 'deadmill'. Just hold onto the handlebars and learn to 'Ski Walk'. You can also 'lock' the skis in place using resistance and getting use to the arm exerciser. Assuming it's configured correctly (smooth and no cord clipping or tension loss), you should adjust the cord length to your reach. The rule of thumb is taught but not tight. When you are comfortable and the tension gives you a good center of gravity, then try using the arms and legs together in harmony - Right Hand Forward - Left Leg Back. Left Hand Forward - Right Leg Back etc. Like swinging your arms as you walk - which in itself is good training for NordicTrackking.

2. Learning to Ski Walk takes practice and persistence but it will come more quickly if you practice daily. Don't let people tell you that it can't be done and takes a lot of coordination - that's a lie. Yes Virginia, if you can walk, chew gum & ride a bike, you can easily NordicTrack ! Remember - A lot of exercise equipment ends up gathering dust - but once you catch on with a skier, it's rather addicitive since you control the movement and range of motion and it's not something else that's pulling and tuggng at you to move (or forcing you to keep pace like a treadmill - NordicTrack Skiers adjust to you)

3. Tension is your Friend. The right Upper and Lower Body tension will keep you stable. Stand straight with the top of the hip pad about at your navel. Go for comfort.

Avoid Common Mistakes: Bending / Leaning. Picking up your feet. The wrong tension; Too little and you slip and fall. Too much you cannot move. Go for control.

For more information, please visit .
 
A few more tips to add:

Try to keep your speed at around 120rpm, this is a good general speed, if yoiur able to go faster with ease, increase the level you are on. If its too much of a struggle, reduce and aim to master the level you are on before increasing.

If your looking for good foot wear I'd say get something with cushioning but mainly as its not good to do all your exercise on one machine, your body will get used to it quite early on and you wont benefit from it in the same way. Other machines such as the bike, treadmill (walk up hill as fast as you can wothout holding onto anything) rower.... get something which is versitle and you can use everywhere.

If you ever get a gust of energy, try some interval training, start at a speed of 120rpm and maintain that for 1-2 mins. Then speed up, aim for 180rpm or above for another 1-2 mins, repeat this cycle 6-8 times, this will help increase your fitness quickly and also burn more calories.

And above all, as already mentioned, food matters more then exercise- exercise does matter but not to the same degree people think. Its like the icing on the cake, the more you do the more you can do and the better you feel about yourself, the more likely you are to follow a diet, but you cannot lose any significant weight until you take control of your diet.
 
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