User manual FITNESSQUEST GAZELLE POWER PLUS

[. . . ] Dedication to Quality Fitness Quest warrants this product to be free from all defects in material and workmanship when used according to the manufacturer's instructions. If you have any comments or questions contact our Customer Service Department, toll free at 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, EST. Serial #: ___________________ Date Of Purchase: ___________ Save your sales receipt. (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 Instructional Video Before Using Your Gazelle Power Plus. 9/29/03 TABLE OF CONTENTS Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Safety Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Specifications & Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Target Heart Rate Zone. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Workout Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Gazelle Power Plus Exercises. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Care & Storage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Your Total Fitness Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Workout Progress Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Exercise Data Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 ©2003 Fitness Quest® Inc. [. . . ] Follow the instructions on page 7 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone. When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided. 6 Starting at the base of the pyramid, you should strive for 6 - 11 servings a day from the Bread, Cereal, Rice and Pasta food group. You should eat 3 - 5 servings a day from the Vegetable group, and 2 - 4 servings from the Fruit group. You should also eat 2 - 3 servings a day from the Milk, Yogurt and Cheese group, and from the Meat, Poultry, Fish, Beans, Eggs and Nuts food group. Lastly, use Fats, Oils and Sweets sparingly. Fats, Oils, & Sweets Milk, Yogurt & Cheese Meat, Poultry, Fish, Beans, Eggs & Nuts Vegetable Group Fruit Group Bread, Cereal, Rice & Pasta Group Also include at least 8 glasses (8 oz. each) of water every day. KEY Sugar (added) Fat (naturally occurring and added) 15 CARE & STORAGE Target Heart Rate Zone Age 20 22 24 26 28 30 32 34 36 38 40 45 50 55 60 65+ Minimum (50%) Maximum (80%) Caring for your Gazelle Power Plus Your unit has been carefully designed to require minimum maintenance for a lifetime of use. To ensure this, we recommend that you do the following: · Keep your unit clean by wiping sweat, dust or other residue off with a soft, clean cloth after each use. · Wipe your handle grips down with a soft, damp cloth frequently to prevent accumulation of sweat and dirt. · If squeaks or other noises develop over time, we recommend lubricating all moving parts as follows: a) Apply clear household grease (i. e. · Check to be sure that the screws on the bottom of the platforms are tight. 100 99 98 97 96 95 94 93 92 91 90 87 85 83 80 77 160 158 157 155 154 152 150 149 147 146 144 140 136 132 128 124 Effective aerobic training to improve your fitness and health requires working out at an exercise intensity that raises your pulse to a level that safely challenges your heart and lungs. This level can range between 50% 80% of your maximum heart rate and is called your Target Heart Rate Zone. If you are new to exercise or out of shape, 50% 60% may be adequate to promote good cardiovascular conditioning. 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. The chart illustrates the predicted minimum and maximum target heart rate zones for cardiovascular fitness for the average individual in good health. To use the chart, find your age and the corresponding minimum and maximum target heart rate zones. Storing your Gazelle Power Plus Lift up the handles that are located on the left and right side of your unit. Store your unit away from high traffic areas. Age adjusted heart rate (beats per minute). DETERMINING YOUR ESTIMATED HEART RATE When used properly, the unit pulse sensor can help you to determine your heart rate. To do so: Pause just long enough from your exercise to take your pulse. [. . . ] Please note that 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. RESISTANCE Your Gazelle comes with added resistance. [. . . ]