Gazelle Supra Pro, Owner'S Manual

Page 1: ...anufacturer s instructions See Limited Warranty Card for details 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 Please record the following information and keep for reference Serial ___________________ Date Of Purchase ___________ Save your sales receipt You may wish to staple it into this manua...

Page 2: ...ge 16 Your Total Fitness Program 18 Workout Progress Chart 19 Exercise Data Chart 20 TABLE OF CONTENTS 2004 and 2005 Fitness Quest Inc All rights reserved GazelleTM Supra Pro is a trademark of Fitness Quest Inc Made in China U S Patents 5 795 268 5 857 940 and D403 033 No part of this booklet may be reproduced or utilized in any form or by any means electronic mechanical or otherwise without the e...

Page 3: ...ely on the estimations provided DO NOT OVER EXERT YOURSELF WITH THIS OR ANY OTHER EXERCISE PROGRAM Listen to your body and respond to any reactions you may be having You must distinguish good pain like fatigue from bad pain which hurts If you experience any pain or tightness in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before contin...

Page 4: ...HT 325 LBS REPLACE LABEL IF DAMAGED ILLEGIBLE OR REMOVED IMPORTANT SEE PAGE 4 FOR PLACEMENT OF THE FOLLOWING WARNING LABELS ON UNIT WARNING LABEL 1 CYLINDERS GET VERY HOT DURING USE DO NOT TOUCH AND PLEASE KEEP CHILDREN AWAY WARNING LABEL 2 2 LOCATIONS DISCONNECT HYDRAULIC CYLINDERS BEFORE FOLDING WARNING LABEL 3 2 LOCATIONS IMPORTANT SAFETY WARNINGS WARNING WARNING WARNING ...

Page 5: ...Assembly Wheel Holders Wheels Rear Feet Rear Cross Tube Locking Cable Holder Left Swing Arm Foot Platform Front Feet Front Cross Tube Right Swing Arm Right Frame Assembly Top Caps Right Handlebar Computer Gazelle Supra Pro Total Body Workout Video ALSO INCLUDES SPECIFICATIONS PARTS Hydraulics WARNING LABEL 1 ON FRONT OF FRAME WARNING LABELS 2 3 ON FRONT OF BOTH HYDRAULICS ...

Page 6: ...mina Less body fat and excess weight if you also follow our eating plan Improved muscle tone in both upper and lower body Increased energy for daily tasks Less stress and a more positive outlook And if you increase your exercise program to just 20 minutes each day you can accelerate these benefits dramatically An impressive return on your investment Many studies show that a combination of low fat ...

Page 7: ...o 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 muscl...

Page 8: ...ty of your workout and keep your heart rate at a safe and appropriate level The range of motion of your legs and arms A wider glide will be higher intensity than a small or narrow glide Gliding with your knees in a neutral or straight position is easier than gliding with your knees bent in a low position Your hand position A high or low hand grip will allow your arms or legs to alternately work ha...

Page 9: ...top pulling when you feel the stretch 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 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 th...

Page 10: ...ips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 6 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your hands on your ankles Lean forward from the waist and press down lightly on the inside of your knees You should feel a stretch in the muscles of your inside thigh 7 Arm Pullback Stand with your f...

Page 11: ...you to determine your estimated heart rate To do so Pause just long enough from your exercise to take your pulse a Place right thumb on pulse sensor on top of the computer Wait 6 seconds b Your estimated heart rate range will be displayed on screen Check the chart above to see if you are within your range according to your age Remember that target heart rate zones are predictions and based on aver...

Page 12: ...r unit a few times until you are comfortable with this movement Getting On Stand behind your unit facing the front crossbar Place one hand on each back bar and place your left foot centered behind the two foot pedals Transfer your hands one at a time to the front crossbar Keep your hands on the front crossbar until you are completely on the unit Carefully place your right foot on the right foot pe...

Page 13: ... hard on the arms or bending at your wrists This grip may be used during any Basic Glide exercise Use this grip when learning to glide or during your warm up and cool down High Grip Place your hands at the top of the handlebars Use a firm grip but try to avoid white knuckles This grip will increase the work in your upper body HAND POSITIONS The position of your hands on the handle grips will allow...

Page 14: ...ey feel comfortable with their balance GENERAL WORKOUT RECOMMENDATIONS Be sure to drink plenty of water before during and after your workout Hands Free Advanced Position Stand in an upright position on the foot platforms with your hands on the front crossbar When you feel balanced release your hands from the crossbar and bring them into a bent elbow position at your sides as if you were running or...

Page 15: ...glide slightly past the base of the unit frame Push and pull gently with your arms to assist the leg motion 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 2 WIDE GLIDE Start with a Basic Glide movement Gradually increase the length of your stride as far as you...

Page 16: ... 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 6 BACKWARD LEAN Advanced Exercise Begin with a Basic Glide Move your hands to a high grip position As you gli...

Page 17: ...s must be done prior to folding b Fold the Right and Left Foot Platforms up and lock them into place by snapping the Lower Cable Holders onto each Swing Arm as shown c Stand on either the right or left side and face the unit Place one foot directly in front of one Front Foot to hold the unit in place d Grasp top of Right Frame with one hand and top of Left Frame with the other push frames together...

Page 18: ... to a neutral or high grip hand position Gradually increase the length of your stride as far as you comfortably can Your heels will naturally lift slightly as each leg moves to the back As you glide allow your shoulders and torso to rotate slightly side to side pressing and pulling firmly with your arms Maintain good upright posture throughout this exercise and a soft knee position Avoid over rota...

Page 19: ... Pro you can burn more fat and calories than with just aerobic exercise alone The Gazelle Supra Pro 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 Consult with your physician about an eating plan that s right for you Healthy eating habits and exercise will help you reach your goal We recommend that you fol...

Page 20: ... ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done and this data will help you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Resting Heart Rate Calves Thighs Hips Abdomen Waist Weight Date Measuring Sights Waist Abdomen Hips Thighs L R Calves L R ...

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