User manual FITNESSQUEST GAZELLE CROSS TRAINER PRO

[. . . ] Make sure all the pages lay "print-side" up with the cover page on the top of the stack. Take the next page from the top of the stack and lay it "print-side" down. Staple in the center if necessary. ® Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer's instructions. (You may wish to staple it into this manual. ) OWNER'S MANUAL For Maximum Effectiveness and Safety, Please Read This Owner's Manual and View the Videos Before Using Your Gazelle Freestyle CrosstrainerTM Pro. 10/6/05 A NOTE FROM TONY LITTLE My commitment is to you the customer and always will be. [. . . ] If losing weight is one of your goals, you may want to gradually increase your workouts to 5 or 6 days per week. More frequent workouts and longer durations require the body to burn more calories and use stored fat for energy. WARNING: Exercising while leaning forward poses a risk of losing your balance and falling, resulting in possible serious injury, and should be done with care. 15 6 GENERAL WORKOUT RECOMMENDATIONS On the following pages are eight exercises that will comprise your basic Gazelle workout. Before performing any of the exercises, first read through these instructions and refer to your video for correct exercise execution. You can also refer to the videos for variations of these eight exercises and for additional exercises. When you are ready to begin your workout, be sure your equipment is set up correctly and you've warmed up adequately as demonstrated in the video. Then begin with the first exercise and continue through all of the exercises in one continuous cycle, unless you need to take a break. We recommend that you perform 20 - 40 gliding repetitions of each exercise. A single repetition is counted when both legs have glided forward and back (R + L = 1 repetition). Remember, you will notice that your feet shift a little bit when using your Gazelle. It is recommended that beginners keep their toes against the toe plate until they feel comfortable with their balance. Be sure to drink plenty of water before, during and after your workout. Once the basic Gazelle workout is comfortable for you, interval training offers the opportunity for greater workout variety, cardiovascular benefits and increased calorie burning. Interval training means alternating short periods of higher intensity gliding (the "power glides" demonstrated in your video), with periods of lower intensity gliding. When you perform the high intensity exercises, you will work at a level that is at the high end of your Target Heart Rate Zone. The lower intensity exercises are at the low end of your Target Heart Rate. It can help you determine the level of exertion that may be most appropriate for you, and serve as a good measure of your progress toward improved fitness. Beginners can use interval training to simply alternate periods of moderate gliding with rest periods of easy gliding. If you are having difficulty completing 20 minutes of non-stop gliding, work for 3 or 4 minutes then rest with a very small glide for 1 minute. Repeat this until your 15 - 20 minutes are complete. For an interactive Gazelle workout, use Tony Little's one-on-one Personal Trainer Video that comes with your unit. There are three variables that will help you control the intensity of your Gazelle workout and keep your heart rate at a safe and appropriate level: THE GAZELLE EXERCISES Please note: There are additional exercises shown on your workout video. · · · 1) BASIC GLIDE Stand upright on the foot platforms with your hands in the neutral position. The front of each foot platform should glide slightly past the base of the unit frame. Maintain good, upright posture throughout this exercise, with your shoulders aligned directly over your hips. This exercise can be performed with the neutral, low or high hand grip positions. The range of motion of your legs and arms. [. . . ] A well conditioned athlete may prefer to work up to an 80% - 85% rate. Using your estimated heart rate as an indicator of your fitness level provides a built-in work intensifier. If you're untrained, you'll require less effort to reach your target heart rate zone. As your cardiovascular fitness improves and you become stronger, it will require more effort for you to reach your target heart rate zone. [. . . ]