14
15
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 &
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”.
Note: Exercising without holding onto the
handlebars poses a risk of losing your balance
& falling, resulting in possible serious injury,
& should be done with care.
GENERAL WORKOUT RECOMMENDATIONS
On the following pages are eight exercises that will comprise your basic
Gazelle
®
Pacer workout. Before performing any of the exercises, first read
through these instructions for correct exercise execution.
When you are ready to begin your workout, be sure your equipment is
set-up correctly & you’ve warmed up adequately. Begin with the first
exercise & continue through all of the exercises in one continuous cycle,
unless you need to take a break. We recommend that you perform 20 to
40 gliding repetitions of each exercise. A single repetition is counted when
both legs have glided forward & back (R + L = 1 repetition). Take time to
cool down & stretch at the end of your workout.
Remember, you will notice that your feet shift a little bit when using your
unit. It is recommended that beginners keep their toes against the toe plate
until they feel comfortable with their balance.
BE SURE TO DRINK PLENTY OF WATER BEFORE,
DURING & AFTER YOUR WORKOUT.
W
OR
K
OU
T
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U
ID
E
LI
N
ES
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 & forth in a controlled manner. The front
of each foot platform should glide slightly
past the base of the unit frame. Push & pull
gently with your arms to assist the leg motion.
Maintain good, upright posture throughout
this exercise, with your shoulders aligned
directly over your hips. This exercise can be
performed with the neutral, low or high hand
grip positions.
2) WIDE GLIDE
Start with a Basic Glide movement. Gradually
increase the length of your stride as far as
you comfortably can. Your heels will naturally
lift slightly as each leg moves to the back. Do
not attempt to keep your heel pressed to the
foot platform, but allow this lifting motion
to occur. Maintain good, upright posture
throughout this exercise, & a “soft” knee
position. Glide only as wide as you can while
maintaining good balance & posture. This
exercise can be performed with the neutral
or low hand grip positions.
3) LOW GLIDE
Start with a Basic Glide movement. Gradually
bend your knees deeper & increase the
length of your glide. Let your heels naturally
lift as each leg moves to the back. Maintain
upright posture throughout this exercise,
with your shoulders aligned over your hips.
Avoid bending your knees so deeply that
they bump against the front swing arms. This
exercise can be performed with the neutral
or low hand grip positions. You will feel
additional emphasis in your thighs during
this exercise.
G
A
Z
E
LLE
®
P
A
C
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E
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