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If you are just starting an exercise program, choose a time of day that’s good for you
and then stick closely to it. Try to do your Gazelle workout three times per week at first,
and then gradually progress to four or five days a week. Choose a time when you feel
energetic, when there are few interruptions, and when you have not eaten a heavy
meal for approximately two hours.
Place your unit so that you can easily see your television/VCR. It is important to follow
the video workout until you are familiar and comfortable with the exercises. After a few
weeks you may prefer to exercise without your video, or extend the duration of your
workout. Many people enjoy working out to music of their own choice. Have fun!
MOTIVATIONAL TIPS:
Keep your motivation and interest high by remembering these simple tips:
•
Set Goals For Yourself
that are challenging but realistic. Remember, it may take
a few weeks to be able to complete the entire workout easily, or to see changes
in your weight or fitness level. Just five minutes of exercise, done several times
per day, can change your health. Break your overall goals down into small,
measurable steps.
•
Record Your Progress
by using the charts provided at the end of this booklet.
•
Celebrate Your Successes –
even the small ones! Give yourself incentives
for reaching each of your goals, and reward yourself often.
•
Take Setbacks In Stride –
If you miss a day on your schedule (or even a week),
it’s not too late to get back on track. If you are having trouble sticking to your goals,
review them and make sure they are realistic. Make adjustments as you think they
are needed.
YOUR WORKOUT WILL CONSIST OF THREE PHASES:
Warm-Up
To prevent injury and maximize performance, we recommend that you begin each
workout with at least 5 to 10 minutes of exercise that gradually increases your heart
rate and warms up your muscles. You can do this by practicing all of the basic Gazelle
movements at a slow tempo and easy range of motion. This type of warm-up is
demonstrated in your video.
Stretching exercises are always an important part of any exercise program. We suggest
that you do stretching exercises for your calves, hamstrings, hip flexors, triceps,
shoulders, quads and back.
Aerobic and Muscle Toning Workout
To gain the health and fitness benefits that you seek, the warm-up should be followed
by 15 to 20 minutes of Gazelle gliding exercises. Build up to this amount as your current
fitness level allows, and progress at a rate that is comfortable to you. As your fitness level
increases you may want to gradually increase the length of your workouts to a total of
30 minutes per day. Start with 2 or 3 workouts per week. 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.
E
XERCISE GUIDELINES
4) HIGH GLIDE
Start with a Basic Glide movement. Lift your heels (rise up
on your toes) as you glide, maintaining upright posture.
Avoid letting your ankles roll outward as your heels lift.
Concentrate on lifting up through the entire body, and
pulling your abdominals in to help maintain balance.
Your heels should remain lifted throughout the exercise.
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.
5) FORWARD PUSH (Advanced Exercise)
WARNING:
DO NOT position your hands on
the pulse sensors while performing this exercise.
Please center your hands on handlebars as
shown.
Begin with a Basic Glide or Wide Glide. Move your
hands to a high grip position. As you glide, slowly lean
forward until you feel more weight in your arms.
Keeping your wrists straight, press forward firmly with
alternating arms. Try to fully extend each arm as you
push. If you are not able to fully extend each arm,
adjust your body position so that you have less for-
ward lean. Make sure you are leaning forward from
your ankles,a full body lean, rather than rounding your back. Allow your heels to lift
naturally as each leg glides back. This exercise can be performed with the high or neu-
tral 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.
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.
3) LOW GLIDE
Start with a Basic Glide movement. Gradually bend
your knees deeper and increase the length of your
glide. Let your heels naturally lift as each leg moves to
the back. Maintain upright posture throughout this
exercise, with your shoulders aligned over your hips.
Avoid bending your knees so deeply that they bump
against the front swing arms. This exercise can be
performed with the neutral or low hand grip positions.
You will feel additional emphasis in your thighs during
this exercise.
