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Once the basic Gazelle
®
Pacer workout is comfortable for you, interval
training offers the opportunity for greater workout variety, cardiovascular
benefits & increased calorie burning. Interval training means alternating
short periods of higher intensity gliding, with periods of lower intensity
gliding. When you perform the high intensity exercises, you will work at
a level that is at the high end of your Target Heart Rate Zone. The lower
intensity exercises are at the low end of your Target Heart Rate.
Monitor your estimated heart rate throughout your workout. It can help you
determine the level of exertion that may be most appropriate for you, &
serve as a good measure of your progress toward improved fitness.
Beginners can use interval training to simply alternate periods of moderate
gliding with rest periods of easy gliding. If you are having difficulty
completing 20 minutes of non-stop gliding, work for 3 or 4 minutes then
rest with a very small glide for 1 minute. Repeat this until your 15 to 20
minutes are complete.
There are three variables that will help you control the intensity of
your Gazelle
®
Pacer workout & keep your heart rate at a safe &
appropriate level:
• The range of motion of your legs & arms.
A wider glide will be
higher intensity than a small or narrow glide. Gliding with your knees
in a neutral or straight position is easier than gliding with your knees
bent in a low position.
• Your hand position.
A high or low hand grip will allow your arms or
legs to alternately work harder. A neutral or middle hand grip will be
easier than a high grip because the legs & arms will share the
workload evenly.
• The speed at which you glide.
As you glide at faster tempos your
effort will increase. Slowing down the tempo at any time will make
your workout easier.
COOL DOWN & STRETCHING
Stretches can help improve flexibility & relieve the tightness in muscles
that results from repetitive Pacer movements. 10 to 15 minutes of daily
stretching is recommended. This should be done after warming up & cooling
down. Finish your workout by doing the stretches that follow.
Stretches can help improve flexibility & relieve the tightness in muscles
that results from repetitive Pacer movements. 10 to 12 minutes of daily
stretching is recommended. This should be done when warming up &
cooling down. When performing these stretches, your movements should
be slow & smooth, with no bouncing or jerking. Move into the stretch until
you feel a slight tension, not pain, in the muscle & hold the stretch for 20 to
30 seconds. Breathe slowly & rhythmically. Be sure not to hold your breath.
Remember that all stretches must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use
one hand to assist your balance. Bend the opposite
knee & lift your heel towards your buttocks. Reach
back & grasp the top of your foot with the same side
hand. Keeping your inner thighs close together, slowly
pull your foot towards your buttocks until you feel a
gentle stretch in the front of your thigh. You do not
have to touch your buttocks with your heel. Stop pulling
when you feel the stretch. Keep your kneecap pointing
straight down & keep your knees close together. (Do
not let the lifted knee swing outward.) Hold the stretch
for 20 to 30 seconds. Repeat for the other leg.
2. Calf & Achilles Stretch
Stand approximately one arms length away from a
wall or chair with your feet hip width apart. Keeping
your toes pointed forward, move one leg in close to
the chair while extending the other leg behind you.
Bending the leg closest to the chair & keeping the
other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground & move
your hips forward. Slowly lean forward from the
ankle, keeping your back leg straight until you feel a
stretch in your calf muscles. Hold for 20 to
30 seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart & your knees
slightly bent. Lift one arm overhead & bend your elbow,
reaching down behind your head with your hand toward the
opposite shoulder blade. Walk your fingertips down your
back as far as you can. Hold this position. Reach up with your
opposite hand & grasp your flexed elbow. Gently assist the
stretch by pulling on the elbow. Hold for 20 to 30 seconds.
Repeat for the opposite arm.
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