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Fitness Quest Gazelle Edge, Руководство пользователя

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Fitness Quest Gazelle Edge Скачать руководство пользователя страница 12

Exercise 

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Exercise 

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11

Gazelle 

Edge™ 

Exercises

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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 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
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
exercise, 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.

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GENERAL WORKOUT RECOMMENDATIONS

On the following pages are seven basic exercises that will comprise 

your Gazelle Edge™ workout. Before performing any of the exercises, first
read through these instructions 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. 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 glided 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 Air Glider. It is recommended that beginners keep their toes against
the toe plate until they feel comfortable with their balance.

Be sure to drink plenty of water before,

during and after your workout.

Содержание Gazelle Edge

Страница 1: ... the pages lay print side up with the cover page on the top of the stack 3 Take the next page from the top of the stack and lay it print side down Return it to the same place in the stack 4 Repeat Step 3 for every other page on the stack 5 Fold the stack in half as shown 6 Staple in the center if necessary ...

Страница 2: ...For Maximum Effectiveness and Safety Please Read This Owner s Manual Before Using Your Gazelle Edge OWNER S MANUAL ...

Страница 3: ...uced or utilized in any form by any means electronic mechanical or otherwise without the express written consent of the copyright holder 2 3 4 5 7 8 9 11 14 15 16 17 19 20 Introduction Important Safety Tips Specifications Parts Exercise Guidelines Target Heart Rate Zone Getting Started Workout Guidelines Gazelle Edge Exercises Care Storage Total Fitness Program Limited Warranty Service Workout Pro...

Страница 4: ...irm muscles and improve your cardiovascular endurance All of the exercises are easy to do and feel good not painful or exhausting You ll be able to step onto your Gazelle Edge and begin your workout just what you need to improve your fitness the healthy easy way One hour a week three fun 20 minute sessions is all it takes to begin experiencing the health benefits of aerobic exercise With regular u...

Страница 5: ...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 continuing USE CARE WHEN STEPPING ON AND OFF EQUIPMENT Set up and use your Gazelle Edge on a solid level carpeted surface Follow the instruc tions on page 8 in this manual for proper entry and exit techniques...

Страница 6: ... 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 E x e r c i s e G u i d e l i n e s 4 S p e c i f i c a t i o n s Pa r t s Gazelle Edge Specifications Product Weight Approx 40 lbs Maximum user weight 250 lbs Fitness Compu...

Страница 7: ...ting an exercise program choose a time of day that s good for you and then stick closely to it Try to do your Gazelle Edge 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 MOTIVATIONAL TIPS Keep your motivation and ...

Страница 8: ...rt and Cheese group and from the Meat Poultry Fish Beans Eggs and Nuts food group Lastly use Fats Oils and Sweets sparingly E x e r c i s e G u i d e l i n e s 6 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 hig...

Страница 9: ...te 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 As your cardio vascular fitness improves and you become stronger it will require more effort for you to reach your ta...

Страница 10: ...crossbars with your hands placed just inside the handles Begin to move your feet back and forth in a very small controlled glide When you are comfortable with this leg motion and feel balanced increase your stride width slightly Keep your knees soft or slightly flexed and your posture upright throughout the motion This move ment is called the Basic Glide Use this Basic Glide with your hands on the...

Страница 11: ...nded that beginners keep their toes against the toe plate until they feel comfortable with their balance HAND POSITIONS The position of your hands on the handle grips will allow you to vary the intensity of your workouts and change the emphasis from lower body to upper body There are four positions that are used throughout your Gazelle Edge workout Neutral Grip Place your hands midway between the ...

Страница 12: ...ou 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 exercise 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 ha...

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