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Active Living - Cardiovascular : Experienced

	Exercise: Experienced CV - Cross Country Skiing - (Nordic Skiing, NordicTrack)

			Cross-country Ski machine (Follow manufacturer's instructions for general use of machine)


			Slowly slide the left ski backward by shifting the body weight to the left, pushing back with the ball of the left foot. Slide the left leg forward again while simultaneously sliding the right foot back and shifting body weight to the right. Continue rhythmic slide shift pattern, keeping knees slightly bent. Experienced individuals may also use pulley handles; pull down and back on the pulley handles, alternately using the left hand and right hand, to simulate poling. The arms move in opposition to the legs. Keep the body upright and head up.
			Hold the handles and use only the lower body

			Increases heart rate, breathing rate, circulation and muscle temperature. Improves cardiorespiratory endurance. Improves coordination. Strengthens the muscles of the legs, hips, back, chest and shoulders (quadriceps, hamstrings, gluteals, gastrocnemius, erectorspinae, pectoralis, latissimus dorsi, deltoids).

			Begin skiing slowly and gradually increase heart rate to training heart rate (THR) range or rating of perceived exertion (RPE) value. Do not overexert. Do not slide skis too far back as this may disengage the skis from the rollers/track. This exercise may not be appropriate for some individuals with back problems, arthritis or during pregnancy.

			Maintain slight forward lean with the entire body. Avoid pushing the skis too far back or bringing them too far forward. Allow heels to lift up when pushing skis backward with balls of feet. This exercise requires a good level of coordination and multiple learning sessions. Be patient. Monitor heart regularly and adjust workout intensity as appropriate