Skiing - Nordic Ski Machine Fitness Training

Skiing - Nordic Ski Machine Description

Nordic ski machines provide well-rounded exercise, using every major muscle group and the cardiorespiratory system. Compared to many other activities, Nordic ski machines put very little stress on the joints. It is important to warm-up properly before beginning this activity to reduce the likelihood of injury. Before using a Nordic ski machine it is important to make sure that all bolts, screws, etc. are securely fastened and that the machine is working properly.

Skiing - Nordic Ski Machine Warnings

• Those suffering from chronic injuries to the lower back, knees, ankles, elbows, hips, shoulders or wrists should seek medical clearance before beginning this type of activity.

Skiing - Nordic Ski Machine Risks

• Muscle strains of calf, shoulders, lower back or groin
• Thumb, toe, ankle or knee sprains

Skiing - Nordic Ski Machine Sport-specific applications

• Can be used as indoor means of training for outdoor cross-country skiing and Nordic biathlon events

Skiing - Nordic Ski Machine Equipment required

• Machine/simulator
• Clothing: should be comfortable and loose-fitting
• Footwear: any shoe that provides proper fit, ankle support, and doesn't interfere with machine movement

Skiing - Nordic Ski Machine Applicable substitutions

• In-line roller skating with poles
• Outdoor cross-country skiing
• Ice skating
• Cycling

Skiing - Nordic Ski Machine Reference sources, organizations and publications

• Nordic Track: 141 Jonathan Boulevard North, Chaska, MN 55318-2342, (800) 468­4491

Mode

Cardiorespiratory: Aerobic

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 2
• Muscular Strength 2
• Muscular Endurance 5
• Body Fat Recution 5

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 2

Muscle groups used

Primary muscles: quadriceps, biceps, hamstrings, gluteals, upper back, shoulders, forearms and calves Assistance muscles: chest, hip flexors, triceps, abdominals and lower back (erector spinae)

Energy expenditure

Approximately 0.066 Calories per minute per pound of body weight