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Gazelle PACER, Руководство пользователя

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Gazelle PACER Скачать руководство пользователя страница 16

20

21

DATE

WEIGHT

CHEST

BICEPS

WAIST

ABDOMEN

HIPS

THIGHS

CALVES

RESTING

HEART  

RATE

TARGET 

HEART 

RATE

ACTUAL 

HEART 

RATE

Use the chart below & the charts on the following pages 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 & motivational to look back at what you’ve done, & this 

data will help you to chart future fitness goals as you progress. Every  

two weeks, measure yourself to rechart your progress.

Chest 
Waist

Abdomen

Hips  

Calves  

(L/R)

Thighs  

(L/R)

Biceps  

(L/R)

 

W

OR

K

OU

T

  P

R

O

G

R

ES

S

 C

H

A

R

T

DATE

WEIGHT

CHEST

BICEPS

WAIST

ABDOMEN

HIPS

THIGHS

CALVES

RESTING

HEART  

RATE

TARGET 

HEART 

RATE

ACTUAL 

HEART 

RATE

DATE

WEIGHT

CHEST

BICEPS

WAIST

ABDOMEN

HIPS

THIGHS

CALVES

RESTING

HEART  

RATE

TARGET 

HEART 

RATE

ACTUAL 

HEART 

RATE

Measuring Sites: 

Содержание PACER

Страница 1: ...be assembly hand grip assemblies right frame assembly left frame assembly right swing arm assembly left swing arm assembly cables b front frame rear frame curved fastener pack ASSEMBLY INSTRUCTIONS a Lay the two frame assemblies swing arm assemblies on the floor as shown Make sure the rear frame is on top that the cables pass freely above all the frame tubes Note Be careful you do not allow the ca...

Страница 2: ...y f Open your unit Make sure it is completely open Tighten front rear frame bolts at the bottom of the unit g Finally tighten the screws on the axle tube ends For best results use both wrenches simultaneously to tighten these bolts securely Before tightening the axle tube make sure the screw in the center of the axle tube faces the top of the unit This will help for proper alignment of electronics...

Страница 3: ...n the inside Cover Attach the Covers to the top and bottom of the Frame Tube Make sure all surfaces fit snugly around the Tubes Front and Back Cover used on both the Left and Right Swing Arm Note the Locking Tab This is how the Covers look after installation Installation is the same for the left and right side of the Frame 2022 2017 Gazelle Home LLC Gazelle is a registered trademark All rights res...

Страница 4: ... its mating hole in the tubing Make sure magnets face in as shown Step 4 Place the bottom case of the computer underneath the bar Insert the M6 Screw into the center hole on the bottom housing the hole on the bottom side of the axle tube Tighten the screw Step 5 Align the top half of the case with the bottom half snap them together Note If your display screen cannot be easily read when using the u...

Страница 5: ...ce Time Calorie every 4 seconds SPEED Press the button until S appears to display the current speed TRIP DISTANCE Press the button until D appears to display the trip distance you are traveling during this workout TIME Press the button until T appears This indicates elapsed time of any exercise CALORIE Press the button until CA appears This is the approximate calorie consumption accumulated RESET ...

Страница 6: ...For Maximum Effectiveness Safety Please Read This Owner s Manual Before Using Your Gazelle Pacer OW N E R S M A N UA L ...

Страница 7: ...elines 7 8 Warm Up Cool Down Stretches 9 10 Target Heart Rate Zone 11 Getting Started 12 Workout Guidelines 13 14 Gazelle Pacer Exercises 15 17 Care Storage 18 Total Fitness Program 19 Workout Progress Charts 20 21 Exercise Data Chart 22 Warranty Information Inside Back Cover TABLE OF CONTENTS ...

Страница 8: ...12 in this manual for proper entry exit techniques HAVE PLENTY OF CLEARANCE BEHIND IN FRONT OF YOUR GAZELLE PACER It is important to keep children pets furniture other objects out of the way of the swinging foot platforms You should have a minimum of 3 feet of clearance both in front of behind your Gazelle Pacer WEAR APPROPRIATE CLOTHING WHEN EXERCISING Workout clothing should be comfortable light...

Страница 9: ...t starting an exercise program choose a time of day that s good for you then stick closely to it Try to do your Gazelle Pacer workout three times per week at first then gradually progress to four or five days a week Choose a time when you feel energetic when there are few interruptions when you have not eaten a heavy meal for approximately two hours MOTIVATIONAL TIPS Keep your motivation interest ...

Страница 10: ...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 f...

Страница 11: ... heart rate readout you should slow down if you are breathless cannot carry on a short conversation Age adjusted heart rate beats per minute TARGET HEART RATE ZONE Age 20 22 24 26 28 30 32 34 36 38 40 45 50 55 60 65 100 99 98 97 96 95 94 93 92 91 90 87 85 83 80 77 160 158 157 155 154 152 150 149 147 146 144 140 136 132 128 124 Minimum 50 Maximum 80 TARGET HEART RATE ZONE 4 Back Stretch Stand with ...

Страница 12: ...ce both of your hands on the front crossbar Keep them in place until you have completely dismounted Carefully bring your right foot down place it centered behind the two platforms Then carefully bring your left foot down behind the back bar place it securely on the floor Let go of the front crossbar straighten up lift your right foot out away from the machine GETTING STARTED FOOT PLACEMENT You wil...

Страница 13: ...PLENTY OF WATER BEFORE DURING AFTER YOUR WORKOUT WORKOUT GUIDELINES 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 goo...

Страница 14: ...d grip position You will feel additional emphasis in the upper back back shoulders the biceps during this exercise This is an advanced exercise that should be performed only after proficiency is attained on the first four basic exercises Note Exercising while leaning forward poses a risk of losing your balance falling esulting in possible serious injury should be done with care GAZELLE PACER EXERC...

Страница 15: ... life plan that goes hand in hand with an overall healthy lifestyle This includes regular check ups exercise now for the rest of your life Your total fitness program consists of three parts Aerobic exercise to burn calories Strength conditioning exercises to tone shape your muscles increase your metabolic rate strengthen your bones A diet that is safe sensible healthy Today all fitness research re...

Страница 16: ... will find it both informative motivational to look back at what you ve done this data will help you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Chest Waist Abdomen Hips Calves L R Thighs L R Biceps L R WORKOUT PROGRESS CHART DATE WEIGHT CHEST BICEPS WAIST ABDOMEN HIPS THIGHS CALVES RESTING HEART RATE TARGET HEART RATE ACTUAL HEART RATE D...

Страница 17: ...NTIES OF MERCHANTABILITY FITNESS FOR A PARTICULAR PURPOSE Gazelle Home LLC will not be liable for any loss or damage including incidental or consequential damages of any kind whether based on warranty contract or negligence arising in connection with the sale use or repair of the product SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY INCLUDING IMPLIED WARRANTIES OF MERCHANTAB...

Страница 18: ...oklet may be reproduced or utilized in any form by any means electronic mechanical or otherwise without the express written consent of the copyright holder GAZPACEROM1022 DO YOU LOVE YOUR GAZELLE HAVE A GREAT SUCCESS STORY TO SHARE We d love to hear from you gazelleglider com submit your success story ...

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