Once the basic Gazelle Edge workout is comfortable for you, interval
training offers the opportunity for greater workout variety, cardiovascular
benefits and increased calorie burning. Interval training means alternating
short periods of higher intensity gliding, with periods of lower intensity
gliding. When you perform the high intensity exercises, you will work at
a level that is at the high end of your Target Heart Rate Zone. The lower
intensity exercises are at the low end of your Target Heart Rate.
Monitor your estimated heart rate throughout your workout. It can help
you determine the level of exertion that may be most appropriate for you,
and serve as a good measure of your progress toward improved fitness.
Beginners can use interval training to simply alternate periods of
moderate gliding with rest periods of easy gliding. If you are having
difficulty completing 20 minutes of non-stop gliding, work for 3 or 4
minutes then rest with a very small glide for 1 minute. Repeat this
until your 15 - 20 minutes are complete.
There are three variables that will help you control the intensity of
your Gazelle Edge 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 harder. A neutral or middle hand grip will be
easier than a high grip because the legs and arms will share the
workload evenly.
• The speed at which you glide.
As you glide at faster tempos your effort
will increase. Slowing down the tempo at any time will make your
workout easier.
Cool Down And Stretching
Stretches can help improve flexibility and relieve the tightness in
muscles that results from repetitive sport movements. 10 to 15 minutes of
daily stretching is recommended. This should be done after warming up
and cooling down. Finish your workout by doing the stretches that follow.
Exercise Gui
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6
15
7) POWER GLIDE (Advanced Exercise)
Begin with a Wide Glide. Adjust your hands 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 rotating your torso which
could effect balance. This exercise can be
performed with the neutral or high hand grip positions. Glide only as wide as
you can while maintaining good balance and posture.
The Power Glide is an
advanced exercise that should be performed only after proficiency is attained
on the first four basic exercises.
8) POWER JOG (Advanced Exercise)
Begin with a Basic Glide. When you feel
comfortable and balanced, slowly release your
hands and bring them into your sides in a “jog”
position. Allow your arms to pump naturally as if
you were jogging. Maintain good, upright posture
throughout this exercise, and a “soft” knee
position. Glide only as wide as you can while
maintaining good balance and posture. Be careful
not to get your head or shoulders in the way of
the swinging handles. Upright posture will
prevent this from happening.
This is an advanced
exercise that should be performed only after proficiency is attained on the first
four basic exercises.
Note: Exercising without holding on to the handlebars poses a risk of losing
your balance and falling, resulting in possible serious injury, and should be
done with care.
Gazelle Edge Exercises
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