Gazelle GAZELLE FREESTYLE Скачать руководство пользователя страница 4 | Manualshive

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Gazelle GAZELLE FREESTYLE Скачать руководство пользователя страница 4

©2001 Fitness Quest

®

Inc.

All rights reserved.

Gazelle Freestyle™ is a trademark of Fitness Quest® Inc. U.S. Patented #403,033. Made in Taiwan.
Personal Trainer Video™ and America's Personal Trainer® are trademarks of Tony Little Enterprises, Inc.
No part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the expressed written consent of the copyright holder.

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Introduction ..............................................................

Important Safety Tips .................................................

Specifications & Parts .................................................

Exercise Guidelines ....................................................

Target Heart Rate Zone .............................................

Getting Started..........................................................

Workout Guidelines...................................................

Gazelle Freestyle Exercises .........................................

Care & Storage..........................................................

Your Total Fitness Program.........................................

Limited Warranty & Service........................................

Workout Progress Chart.............................................

Exercise Data Chart ...................................................

Workout Notes ..........................................................

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Содержание GAZELLE FREESTYLE

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: ...TM For Maximum Effectiveness and Safety Please Read This Owner s Manual and View the Instructional Video Before Using Your Gazelle Freestyle OW N E R S MA N U A L RTL ...

Страница 3: ...tion to educate you and motivate you to your ultimate fitness and wellness goals Always Believe in Yourself America s Personal Trainer Certified Personal Trainer Help Line 1 800 780 6744 Trainers are available Monday through Friday from 9 00am to 5 00pm Eastern Standard Time All messages will be returned within 48 hours A NOTE FROM TONY LITTLE www tonylittle com ...

Страница 4: ...lized in any form or by any means electronic mechanical or otherwise without the expressed 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 Freestyle Exercises Care Storage Your Total Fitness Program Limited Warranty Service Workout...

Страница 5: ...ance All of the exercises are easy to do and feel good not painful or exhausting You ll be able to step onto your Gazelle Freestyle 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 use of your Gazelle Freestyle you may soon no...

Страница 6: ...y 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 Freestyle on a solid level carpeted surface Follow the instructions demonstrated in your video and on page 8 in this manual for proper entry and exit techniques HAVE PLENTY OF CLE...

Страница 7: ...ONS PARTS Use the chart below and the charts on page 18 and 19 to keep track of your progress over time Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done and this data will help you to chart future fitness goals as you progress Every two weeks measure yourse...

Страница 8: ... 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 workouts 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 worko...

Страница 9: ...t and complete your workout with some gentle stretches as demon strated in your video This allows your heart rate to drop gradually back toward its normal resting rate A Total Fitness Program is more than exercise and more than eating right It is a fitness for life plan that goes hand in hand with an overall healthy lifestyle This includes regular check ups and exercise now and for the rest of you...

Страница 10: ...ording to your age Remember that training heart rate ranges are predictions and based on averages Regardless of your exercise heart rate you should slow down if you are breathless and cannot carry on a short conversation Also remember that during interval training your heart rate may exceed the 80 maximum rate This is normal and when you resume aerobic training your heart rate will adjust back to ...

Страница 11: ...ssbar until you are completely on the unit Carefully place your right foot on the right foot pedal 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 Plac...

Страница 12: ...ith the neutral or high hand grip positions Glide only as wide as you can while maintaining good balance and posture The Power Glide is an advanced exercise that should be performed only after proficiency is attained on the first five basic exercises 4 HIGH GLIDE Start with a Basic Glide movement Lift your heels rise up on your toes as you glide maintaining upright pos ture Avoid letting your ankl...

Страница 13: ...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 wit...

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