User manual FITNESSQUEST GAZELLE CROSS TRAINER PRO

[. . . ] INSTRUCTIONS FOR ASSEMBLING YOUR OWNERS MANUAL 1. Make sure all the pages lay "print-side" up with the cover page on the top of the stack. 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. [. . . ] This exercise can be performed with the high or neutral hand grip position. You will feel additional emphasis in the chest, front shoulder, and the back of the upper arm during this exercise. This is an advanced exercise that should be performed only after proficiency is attained on the first four basic exercises. Aerobic and Muscle Toning Workout To gain the health and fitness benefits that you seek, the warm-up should be followed by 15 to 20 minutes of Gazelle gliding exercises. Build 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. 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 and longer durations require the body to burn more calories and use stored fat for energy. WARNING: Exercising while leaning forward poses a risk of losing your balance and falling, resulting in possible serious injury, and should be done with care. 15 6 GENERAL WORKOUT RECOMMENDATIONS On the following pages are eight exercises that will comprise your basic Gazelle workout. Before performing any of the exercises, first read through these instructions and refer to your video for correct exercise execution. You can also refer to the videos for variations of these eight exercises and for additional exercises. When you are ready to begin your workout, be sure your equipment is set up correctly and you've warmed up adequately as demonstrated in the video. Then begin with the first exercise and continue through all of the exercises in one continuous cycle, unless you need to take a break. We recommend that you perform 20 - 40 gliding repetitions of each exercise. A single repetition is counted when both legs have glided forward and back (R + L = 1 repetition). Take time to cool down and stretch at the end of your workout. Remember, you will notice that your feet shift a little bit when using your Gazelle. 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 and after your workout. Once the basic Gazelle workout is comfortable for you, interval training offers the opportunity for greater workout variety, cardiovascular benefits and increased calorie burning. Interval training means alternating short periods of higher intensity gliding (the "power glides" demonstrated in your video), 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, and serve as a good measure of your progress toward improved fitness. [. . . ] To use the chart, find your age and the corresponding minimum and maximum target heart rate zones. Learning To Glide Stand upright, with good posture, on the foot platforms. Hold onto the front crossbars with your hands placed just inside the handles. Begin to move your feet back and forth in a very small, controlled glide. When you are comfortable with this leg motion and feel balanced, increase your stride width slightly. [. . . ]