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It is if you're not easily frustrated. Learning how to use a ski machine can be like learning how to rub your stomach and pat your head at the same time -- but with much greater benefits! If you use the ski machine for 30 minutes or so a day, several times a week, you'll get a terrific low-impact aerobic workout that tones your body from head to toe, strengthens your heart, and boosts your lung capacity.

It takes some practice. To get started, adjust the machine to your size and fitness level. The waist pad should be positioned to support you when you're leaning slightly forward against it -- try to use it only to get your bearings -- and the incline should be level if you're a beginner. Make sure, too, that the tension of the arm pulleys matches your fitness level.

Step into the footholds, and move your legs in much the same smooth, forward-sliding motion you'd use in cross-country skiing. There are two types of ski machines: dependent and independent . On dependent models, the motion of the skis is linked; when you move one ski forward, the other ski moves backward. On independent models, each ski can be moved independently. Independent models are harder to get the hang of but offer a more vigorous workout, closer to the motion of real cross-country skiing.

While you're using the ski machine, you can alternate between short strides, which tax your thigh muscles, and long strides, which work the muscles in your butt. Once you feel comfortable with your stride, you can begin coordinating your arm movements. To do that, grasp the handles or poles and alternately pull one or the other as you move your legs, trying to combine the arm and leg movements into a natural and comfortable stride. Don't get frustrated if it takes a while to get into the flow; it often takes two or three sessions to get comfortable -- just as it does with real skiing.

First, make sure you have room for it. More compact models have footpads on a shorter track but are more difficult to use than models with "boots" on longer skis. Expect to spend between $200 and $700 for a reliable ski machine. Good brands to consider include ProForm for basic dependent models and NordicTrack (888/308-9616) for pricier independent models. More expensive models let you adjust the resistance and the angle of incline on the fly.

As always, make sure you try any machine you're thinking of buying, either at the gym or in the store. When you're working out, the ski machine should feel stable and the motion should feel smooth and natural.

References

First published November 2, 1998
Last updated April 17, 2007
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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