11
10
Target Heart Rate Zone
Age
Minimum
(50%)
Maximum
(80%)
20
22
24
26
28
30
32
34
36
38
40
45
50
55
60
65+
100
99
98
97
96
95
94
93
92
91
90
87
85
83
80
77
160
158
157
155
154
152
150
149
147
146
144
140
136
132
128
124
Effective aerobic training to improve your fitness and
health requires working out at an exercise intensity that
raises your pulse to a level that safely challenges your
heart and lungs. This level can range between 50% -
80% of your maximum heart rate and is called your
Target Heart Rate Zone.
If you are new to exercise or
out of shape, 50% - 60% may be adequate to promote
good cardiovascular conditioning. A well conditioned
athlete may prefer to work up to an 80% - 85% rate.
Using your estimated 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 cardiovascular fitness improves
and you become stronger, it will require more effort for
you to reach your target heart rate zone.
The chart illustrates the predicted minimum and
maximum target heart rate zones for cardiovascular
fitness for the average individual in good health. To
use the chart, find your age and the corresponding
minimum and maximum target heart rate zones.
DETERMINING YOUR ESTIMATED HEART RATE
When used properly, the unit pulse sensors can help you to determine your estimated
heart rate. To do so:
♥
Pause just long enough from your exercise to take your pulse.
a) Push the button on your electronics computer until the heart icon appears
on the display screen.
b) Extend arms and gently grab both metal pulse sensors on both handlebars.
Wait 6 seconds.
c) 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 averages.
Regardless of your heart rate readout, you should slow down if you are breathless
and cannot carry on a short conversation.
(Age adjusted heart rate (beats per minute).
T
ARGET HEART RATE ZONE
BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT YOUR
PHYSICIAN,
who can assist you in determining the target heart rate zone appropriate for
your age and physical condition. Certain exercises, programs or types of equipment may
not be appropriate for all people. This is especially important for persons over the age of
35, pregnant women, or those with pre-existing health problems or balance impairments.
MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR
ESTIMATED PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE.
Follow the
instructions below regarding heart rate monitoring and determining your appropriate
target heart rate zone. When used properly, the heart rate pulse sensors and display
monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is
not exact and persons with medical conditions and/or a specific need for accurate heart
rate monitoring, should not rely on the estimations provided.
Learning To Glide
Stand upright, with good posture, on the foot platforms. Hold
onto the front 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. Remember,
however, that you should always have a controlled stride. To help
prevent over-extended strides, the unit has been equipped with a
stride limiter. The stride limiter will stop the foot platform from
moving past a certain point. Refer to page 13 of this manual for
more information on the stride limiter. When gliding, keep your
knees “soft” or slightly flexed and your posture upright throughout
the motion. This movement is called the “Basic Glide”. Use this “Basic Glide” with your
hands on the front crossbars to get started, or if you want to decrease your effort at any
point during your workout. Be sure to refer to your instructional video and the exercises
explained in this manual before doing any further gliding.
Once your Gazelle is assembled, make sure it is on a solid, level, carpeted surface with
plenty of clearance space behind and in front of the swinging foot platforms. Practice
getting on and off your 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 rear frame end caps and
place your left foot centered behind the two foot
platforms. 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
platforms and step on. Next, bring your left foot
up to the left foot platform and step on. Keep your
hands in place until you feel completely comfortable
and balanced. Now you are ready to start gliding.
Getting Off
Bring your unit to a complete stop and make sure
that you feel balanced on both foot platforms.
Place both of your hands on the front crossbar.
Keep them in place until you have completely
dismounted. Carefully bring your right foot down
and place it centered behind the two platforms.
Then, carefully bring your left foot down behind
the back bar and place it securely on the floor.
Let go of the front crossbar, straighten up and lift
your right foot out and away from the machine.
G
ETTING STARTED
