User manual FITNESSQUEST GAZELLE FREESTYLE

[. . . ] 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. TM For Maximum Effectiveness and Safety, Please Read This Owner's Manual and View the Instructional Video Before Using Your Gazelle Freestyle. OWNER'S MANUAL RTL A NOTE FROM TONY LITTLE My commitment is to you the customer and always will be. Don't hesitate to call and consult with any of my Certified Personal Trainers for more personalized information to educate you and motivate you to your ultimate fitness and wellness goals, Always Believe in Yourself, America's Personal Trainer® Certified Personal Trainer Help Line 1-800-780-6744 www. tonylittle. com Trainers are available Monday through Friday from 9:00am to 5:00pm, Eastern Standard Time. [. . . ] When you combine aerobic workouts with strength conditioning, as you will with your Gazelle Freestyle, you can burn more fat and calories than with just aerobic exercise alone. The Gazelle Freestyle workout will help with the first two parts of your Total Fitness Program, but you need to make healthy, low-fat eating a big priority as well. For an interactive Gazelle Freestyle workout, use Tony Little's one-onone Personal Trainer Video that comes with your unit. There are three variables that will help you control the intensity of your Gazelle Freestyle workout and keep your heart rate at a safe and appropriate level: · · · The range of motion of your legs and arms. Gliding with your knees in a neutral or straight position is easier than gliding with your knees bent in a low position. A high or low hand grip will allow your arms or legs to alternately work harder. A neutral or middle hand grip will be easier than a high grip because the legs and arms will share the workload evenly. Slowing down the tempo at any time will make your workout easier. Consult with your physician about an eating plan that's right for you. These guidelines are contained in the Food Guide Pyramid. Cool Down Towards the end of the aerobic and muscle toning phase of your workout, return to a basic glide movement and gradually slow down the range of motion and tempo. Step off your unit and complete your workout with some gentle stretches as demonstrated in your video. This allows your heart rate to drop gradually back toward its normal resting rate. 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 Sugar (added) Fat (naturally occurring and added) KEY 6 15 CARE & STORAGE Caring for your Gazelle FreestyleTM 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. TARGET HEART RATE ZONE Target Heart Rate Zone Age 20 22 24 26 28 30 32 34 36 Minimum (50%) Maximum (80%) 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 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. [. . . ] Practice this position with your feet stationary, then progress to a "Basic Glide". Note: Exercising without holding onto the handles poses a possible risk of losing your balance and should be done with care. THE GAZELLE FREESTYLETM EXERCISES 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. [. . . ]