User manual FITNESSQUEST GAZELLE FREESTYLE

[. . . ] 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. [. . . ] Gliding with your knees in a neutral or straight position is easier than gliding with your knees bent in a low 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 and arms will share the workload evenly. As you glide at faster tempos your effort will increase. Slowing down the tempo at any time will make your workout easier. Consult with your physician about an eating plan that's right for you. Healthy eating habits and exercise will help you reach your goal. We recommend that you follow dietary guidelines approved by the U. S. Department of Health and Human Services. These guidelines are contained in the Food Guide Pyramid. Cool Down Towards the end of the aerobic and muscle toning phase of your workout, return to a basic glide movement and gradually slow down the range of motion and tempo. Step off your unit and complete your workout with some gentle stretches as demonstrated in your video. This allows your heart rate to drop gradually back toward its normal resting rate. Starting at the base of the pyramid, you should strive for 6 - 11 servings a day from the Bread, Cereal, Rice and Pasta food group. You should eat 3 - 5 servings a day from the Vegetable group, and 2 - 4 servings from the Fruit group. You should also eat 2 - 3 servings a day from the Milk, Yogurt and Cheese group, and from the Meat, Poultry, Fish, Beans, Eggs and Nuts food group. Lastly, use Fats, Oils and Sweets sparingly. Fats, Oils, & Sweets Milk, Yogurt & Cheese Meat, Poultry, Fish, Beans, Eggs & Nuts Vegetable Group Fruit Group Bread, Cereal, Rice & Pasta Group Sugar (added) Fat (naturally occurring and added) KEY 6 15 CARE & STORAGE Caring for your Gazelle FreestyleTM Your unit has been carefully designed to require minimum maintenance for a lifetime of use. To ensure this, we recommend that you do the following: · Keep your unit clean by wiping sweat, dust or other residue off with a soft, clean cloth after each use. · Wipe your handle grips down with a soft, damp cloth frequently to prevent accumulation of sweat and dirt. · If squeaks or other noises develop over time, we recommend lubricating all moving parts as follows: a) Apply clear household grease (i. e. b) Spray cable holders (top & bottom) with WD40 or equivalent. · Check to be sure that the screws on the bottom of the platforms are tight. TARGET HEART RATE ZONE Target Heart Rate Zone Age 20 22 24 26 28 30 32 34 36 Minimum (50%) Maximum (80%) 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 Effective aerobic training to improve your fitness and health requires working out at an exercise intensity that raises your pulse to a level that safely challenges your heart and lungs. This level can range between 50% 80% of your maximum heart rate and is called your Target Heart Rate Zone. If you are new to exercise or out of shape, 50% 60% may be adequate to promote good cardiovascular conditioning. A well conditioned athlete may prefer to work up to an 80% - 85% rate. [. . . ] 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. GENERAL WORKOUT RECOMMENDATIONS On the following pages are seven basic exercises that will comprise your Gazelle FreestyleTM workout. Before performing any of the exercises, first read through these instructions and refer to your instructional video for correct exercise execution. 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. [. . . ]