Gazelle FREESTYLE Owner's Manual page 9

Once the basic Gazelle Freestyle™ 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 or may exceed your Target Heart Rate Zone. The
lower intensity exercises are at the low end of your Target Heart Rate.
Monitor your heart rate throughout your workout. It will help you determine the level
of exertion that is safe and appropriate for you, and serve as a good measure of your
progress toward improved fitness.
Beginners can use interval training to simply alternate periods of moderate gliding with
rest periods of easy gliding. If you are having difficulty completing 20 minutes of non-
stop gliding, work for 3 or 4 minutes then rest with a very small glide for 1 minute.
Repeat this until your 15 - 20 minutes are complete.
For an interactive Gazelle Freestyle workout, use Tony Little's one-on-
one Personal Trainer Video that comes with your unit.
There are three variables that will help you control the intensity of
your Gazelle Freestyle workout and keep your heart rate at a safe
and appropriate level:
•
The range of motion of your legs and arms. A wider glide will be higher
intensity than a small or narrow glide. Gliding with your knees in a neutral or
straight position is easier than gliding with your knees bent in a low position.
•
Your hand 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.
•
The speed at which you glide. As you glide at faster tempos your effort will
increase. Slowing down the tempo at any time will make your workout easier.
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 demon-
strated in your video. This allows your heart rate to drop gradually back toward its
normal resting rate.
6
Y
OUR TOTAL FITNESS PROGRAM
A Total Fitness Program is more than exercise and more than eating right. It is a "fitness
for life" plan that goes hand in hand with an overall healthy lifestyle. This includes
regular check-ups and exercise, now and for the rest of your life.
Your total fitness program consists of three parts:
• Aerobic exercise to burn calories.
• Strength conditioning exercises to tone and shape your muscles,
increase your metabolic rate, and strengthen your bones.
• A diet that is safe, sensible and healthy.
Today, all fitness research recommends both aerobic exercise and strength conditioning
to achieve balanced fitness. By improving your aerobic fitness you will strengthen
your heart and lungs, increase your stamina and endurance, and help with weight
maintenance. Strength conditioning adds lean muscle to your body, increasing your
body' s metabolism. In this process, your body burns more calories, even while you rest.
When you combine aerobic workouts with strength conditioning, as you will with
your Gazelle Freestyle, you can burn more fat and calories than with just aerobic
exercise alone.
The Gazelle Freestyle workout will help with the first two parts of your Total Fitness
Program, but you need to make healthy, low-fat eating a big priority as well.
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 Agriculture and the
U.S. Department of Health and Human Services. These guidelines are contained in
the Food Guide Pyramid.
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 serv-
ings 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, Meat, Poultry,
Yogurt & Fish, Beans,
Cheese Eggs & Nuts
Vegetable Fruit
Group
Group
Bread, Cereal, Rice
& Pasta Group
Sugar Fat (naturally
KEY
occurring and
(added)
added)
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