User manual FITNESSQUEST GAZELLE EDGE 4-11-06

[. . . ] 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 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, Eastern Time. [. . . ] Lift your heels (rise up on your toes) as you glide, maintaining upright posture. Concentrate on lifting up through the entire body, and pulling your abdominals in to help maintain balance. This exercise can be performed with the neutral or low hand grip positions. You will feel additional emphasis in your calf muscles during this exercise. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Remember that all stretches must be done for both sides of your body. 1. Quadriceps Stretch Stand close to a wall, chair or other solid object. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward. ) Hold the stretch for 20 to 30 seconds. Repeat for the other leg. 5) FORWARD PUSH (Advanced Exercise) Begin with a Basic Glide or Wide Glide. As you glide, slowly lean forward until you feel more weight in your arms. Keeping your wrists straight, press forward firmly with alternating arms. If you are not able to fully extend each arm, adjust your body position so that you have less forward lean. Make sure you are leaning forward from your ankles, a full body lean, rather than rounding your back. This exercise can be performed with the high or neutral hand grip position. You will feel additional emphasis in the chest, front shoulder, and the back of the upper arm during this exercise. This is an advanced exercise that should be performed only after proficiency is attained on the first four basic exercises. Note: Exercising while leaning forward poses a risk of losing your balance and falling, resulting in possible serious injury, and should be done with care. 2. Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. [. . . ] Remember that target heart rate zones are predictions and based on averages. Regardless of your estimated heart rate readout, you should slow down if you are breathless and cannot carry on a short conversation. 12 9 Once your Gazelle Edge is assembled, make sure it is on a solid, level, carpeted surface with plenty of clearance space behind and in front of the swinging foot platforms. Practice getting on and off your unit a few times until you are comfortable with this movement. E xo r k osu t G u i i d e l i n e s W erci e Gudelines. G e t t i n g Sta r t e d FOOT PLACEMENT You will notice that your feet shift a little bit when using your Gazelle Edge. It is recommended that beginners keep their toes against the toe plate until they feel comfortable with their balance. Getting On Stand behind your unit facing the front cross bar. [. . . ]