16
5
If you are just starting an exercise program, choose a time of day that’s good for you
and then stick closely to it. Try to do your 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.
Place your unit so that you can easily see your television/DVD player. It is important to
follow the DVD workout until you are familiar and comfortable with the exercises. After
a few weeks you may prefer to exercise without your DVD, or extend the duration of
your workout. Many people enjoy working out to music of their own choice. Have fun!
MOTIVATIONAL TIPS:
Keep your motivation and interest high by remembering these simple tips:
•
Set Goals For Yourself
that are challenging but realistic. Remember, it may take
a few weeks to be able to complete the entire workout easily, or to see changes
in your weight or fitness level. Just five minutes of exercise, done several times
per day, can change your health. Break your overall goals down into small,
measurable steps.
•
Record Your Progress
by using the charts provided at the end of this booklet.
•
Celebrate Your Successes –
even the small ones! Give yourself incentives
for reaching each of your goals, and reward yourself often.
•
Take Setbacks In Stride.
If you miss a day on your schedule (or even a week), it’s
not too late to get back on track. If you are having trouble sticking to your goals,
review them and make sure they are realistic. Make adjustments as you think they
are needed.
YOUR WORKOUT WILL CONSIST OF THREE PHASES:
Warm-Up
To prevent injury and maximize performance, we recommend that you begin each
workout with at least 5 to 10 minutes of exercise that gradually increases your heart
rate and warms up your muscles. You can do this by practicing all of the basic Gazelle
Freestyle
®
movements at a slow tempo and easy range of motion. This type of warm-up
is demonstrated in your DVD.
Stretching exercises are always an important part of any exercise program. We
suggest that you do stretching exercises for your calves, hamstrings, hip flexors,
triceps, shoulders, quads and back.
Aerobic and Muscle Toning Workout
To gain the health and fitness benefits that you seek, the warm-up should be followed
by 15 to 20 minutes of Gazelle Freestyle
®
gliding exercises. Build up to this amount as
your current fitness level allows, and progress at a rate that is comfortable to you. As
your fitness level increases you may want to gradually increase the length of your work-
outs to a total of 30 minutes per day. Start with 2 or 3 workouts per week. If losing
weight is one of your goals, you may want to gradually increase your workouts to 5 or
6 days per week. More frequent workouts and longer durations require the body to
burn more calories and use stored fat for energy.
E
XERCISE GUIDELINES
Caring for your unit
Your unit has been carefully designed to require minimum maintenance.
To ensure this, we recommend that you do the following:
• Keep your unit clean by wiping sweat, dust or other residue
off with a soft, clean cloth after each use.
• Wipe your handlebar grips down with a soft, damp cloth frequently
to prevent accumulation of sweat and dirt.
• If squeaks or other noises develop over time, we recommend the following:
a)
Lubricate all moving parts. For best results we recommend using
white lithium grease. You may also apply clear household grease
(i.e. petroleum jelly) to axle tube.
b)
Spray cable holders (top & bottom) with WD40 or equivalent.
c)
Check to be sure that the screws on the bottom of the platforms are tight.
Storing your unit
Your unit conveniently folds down for easy storage. To fold your unit:
a.
Fold foot platforms and lock into place by snapping lower cable holders onto
swing arms.
b.
Place foot on rear frame tube (to hold in place) and slide front frame tube
towards you by grabbing front swing arms.
c.
Carefully lower the unit towards the ground until the wheels engage and roll
unit out of the way.
Store your equipment in an area away from children and high traffic areas.
Lock the foot
platforms into
place by snapping
cable holders onto
swing arms.
Unit is ready
for storage.
C
ARE & STORAGE