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Congratulations on your purchase of the Gazelle
®
Pacer! You’ve just taken
an important step toward achieving your fitness goals. Whether that means
strengthening your heart & lungs, toning muscles, or a combination of these,
the Gazelle
®
Pacer will help you achieve those goals.
Working out on comfortable, efficient equipment that allows you to start &
progress at the level that’s appropriate for you is a vital element in sticking
with a program of regular exercise. With your Gazelle
®
Pacer, you’ll use the
muscles of both your upper & lower body in a pleasant, easy gliding motion
to burn calories, firm muscles, & improve your cardiovascular endurance. All
of the exercises are easy to do & should feel good, not painful or exhausting.
You’ll be able to step onto your Gazelle
®
Pacer & 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
®
Pacer, you may soon notice some important changes in
yourself, such as:
•
More endurance & stamina.
•
Less body fat & excess weight (if you also follow the Nutrition Guide).
•
Improved muscle tone in both upper & lower body.
•
Increased energy for daily tasks.
•
Less stress & a more positive outlook.
If you increase your exercise program to just 20 minutes each day, you
can accelerate these benefits dramatically. An impressive return on your
investment!
Many studies show that a combination of low fat, sensible meals & exercise
is the optimum weight loss plan.
We’re so sure that you will be completely satisfied with your Gazelle® Pacer,
that we encourage you to share with us your comments & suggestions. If,
during the course of using your system, you have any questions about the
program, please contact our Customer Service Specialists at the email
address or phone number listed below. As always, you have our quality
assurance that we want only your complete satisfaction. After all, your
success is our success too!
Sincerely,
Customer Service
1.8
00
.519.8061
Monday
–
Thursday | 8:30 AM
–
5 PM EST
IMPORTANT: This owner’s manual is the authoritative source of
information about your Gazelle
®
Pacer. Please read it carefully &
follow all the instructions.
If you are just 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 high by remembering these simple tips:
• Set Goals For Yourself
that are challenging but realistic. Remember,
it may take a few weeks to be able to complete the entire workout
easily, or to see changes in your weight or fitness level. Just five
minutes of exercise, done several times per day, can change your
health. Break your overall goals down into small, measurable steps.
• Record Your Progress
by using the charts provided at the end of
this booklet.
• Celebrate Your Successes
- even the small ones! Give yourself
incentives for reaching each of your goals, & reward yourself often.
• Take Setbacks In Stride.
If you miss a day on your schedule (or even
a week), it’s not too late to get back on track. If you are having trouble
sticking to your goals, review them & make sure they are realistic.
Make adjustments as you think they are needed.
YOUR WORKOUT WILL CONSIST OF THREE PHASES:
WARM-UP
To prevent injury & maximize performance, we recommend that you begin
each workout with at least 5 to 10 minutes of exercise that gradually
increases your heart rate & warms up your muscles. You can do this by
practicing all of the basic Gazelle
®
Pacer movements at a slow tempo & easy
range of motion.
Stretching exercises are always an important part of any exercise program.
We suggest that you do stretching exercises for your calves, hamstrings,
hip flexors, triceps, shoulders, quads & back.
AEROBIC & MUSCLE TONING WORKOUT
To gain the health & fitness benefits that you seek, the warm-up should be
followed by 15 to 20 minutes of Gazelle
®
Pacer gliding exercises. Build up to
this amount as your current fitness level allows, & 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 workouts & longer durations require the body to burn more calories
& use stored fat for energy.
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