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On the following pages are eight exercises that will comprise your basic
Gazelle
®
workout. Before performing any of the exercises, first read
through these instructions and refer to your DVD for correct exercise
execution. You can also refer to the DVD for variations of these eight
exercises and for additional exercises.
When you are ready to begin your workout, be sure your equipment is
set up correctly and you’ve warmed up adequately. Then begin with
the first exercise and continue through all of the exercises in one con-
tinuous 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 rep-
etition). 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
®
. 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.
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 stationary, then
progress to a "Basic Glide”.
Warning: Exercising without holding onto the
handlebars poses a risk of losing your balance and
falling, resulting in serious injury and should be done
with care.
5. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
your hands resting lightly on your thighs, bend your back leg
and lean forward slightly from your hips until you feel a stretch
in the back of your thigh. Be sure to lean forward from the hip
joint rather than bending at your waist. Hold for 20 to 30
seconds. Repeat for the opposite leg.
4. Back Stretch
Stand with your legs shoulder width apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the
floor. Bend one leg at the knee. Keeping both shoulders
flat on the floor, gently grasp the bent knee with
your hands and pull it over your body and towards
the ground. You should feel a stretch in your hips,
abdominals and lower back. Hold for 20 to 30
seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your
feet are together. Place your hands on your ankles. Lean
forward from the waist and press down lightly on the inside
of your knees. You should feel a stretch in the muscles of
your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms
hang relaxed on either side of your body. Expand your chest
and pull your shoulders back. Bend your elbows slightly and
clasp your hands behind your back. Slowly straighten your
arms as you lift your hands upward. Raise your hands
upward until you feel mild tension in your shoulder and
chest region. Hold for 20 to 30 seconds. Lower your arms to
their original position and bend your elbows. Release your
hands and return them to your sides.
