11
Learning To Glide
Stand upright, with good posture, on the foot platforms. Hold
onto the front crossbars with your hands placed just inside the
handlebars. 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 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 DVD and the exer-
cises explained in this manual before doing any further gliding.
Once your unit is assembled, make sure it is on a solid, level, 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.
Please note that the exercises in this booklet differ from the exercises shown
on your video.
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 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 platform
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 unit.
G
ETTING STARTED
NOTE: Occasionally our products contain components that are pre-lubricated at the
factory. We recommend that you protect flooring, or anything else the parts may
contact, with newspaper or cloth.
HAND POSITIONS:
The position of your hands on the handlebar grips will allow you to vary the intensity
of your workouts and change the emphasis from lower body to upper body. There are
five positions that are used throughout your Gazelle Freestyle
®
workout.
Neutral Grip
Place your hands midway between the bottom and top
of the handlebars. Use a firm grip, but try to avoid “white
knuckles.” This grip will help you attain equal work for both
the upper and lower body.
Low Grip
Place your hands at the bottom of the handlebars. Be sure to
keep your hands on the black handlebar grip, not on the front
crossbar. This grip will decrease the work in your upper body.
Front Bar Grip
Place your hands on the front crossbars, just to the inside of
the handlebars. Use a firm grip without “white knuckles”. Be
sure to keep your wrists straight and avoid leaning hard on
the arms or bending at your wrists. This grip may be used dur-
ing any “Basic Glide” exercise. Use this grip when learning to
glide, or during your warm-up and cool-down.
W
ORKOUT GUIDELINES
FOOT PLACEMENT:
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.
(continued on next page)
10
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.
