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On the following pages are seven basic exercises that will comprise your
Gazelle Freestyle™ workout. Before performing any of the exercises, first
read through these instructions and refer to your instructional video for
correct exercise execution.
When you are ready to begin your workout, be sure your equipment is
set up correctly and you’ve warmed up adequately as demonstrated in
the video. Then begin with the first exercise and continue through all
of the exercises in one continuous cycle, unless you need to take a
break. We recommend that you perform 20 - 40 gliding repetitions of
each exercise. A single repetition is counted when both legs have glid-
ed forward and back (R + L = 1 repetition). Take time to cool down and
stretch at the end of your workout.
Remember, you will notice that your feet shift a little bit when using
your Gazelle Freestyle. It is recommended that beginners keep their toes
against the toe plate until they feel comfortable with their balance.
GENERAL WORKOUT RECOMMENDATIONS
Be sure to drink plenty of water before,
during and after your workout.
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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.
1) BASIC GLIDE
Stand upright on the foot platforms with your hands in
the neutral position. Your knees should be “soft,” not
locked. Glide your feet back and forth in a controlled
manner. The front of each foot platform should 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 exer-
cise 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 comfortably can.
Your heels will naturally lift slightly as each leg moves to
the back. Do not attempt to keep your heel pressed to
the foot platform, but allow this lifting motion to occur.
Maintain good, upright posture throughout this exer-
cise, and a “soft” knee position. Glide only as wide as
you can while maintaining good balance and posture.
This exercise can be performed with the neutral or low
hand grip positions.
T
HE GAZELLE FREESTYLE™ EXERCISES
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
power walking. Practice this position with your feet station-
ary, 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.
