INSTRUCTIONS FOR ASSEMBLING YOUR OWNERS MANUAL 1. Print out all pages. Do not shuffle pages. 2. Make sure all the pages lay “print-side” up with the cover page on the top of the stack. 3. 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. 4. Repeat Step 3 for every other page on the stack. 5. Fold the stack in half as shown. 6. Staple in the center if necessary.
® Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer’s instructions. See Limited Warranty Card for details. Save your sales receipt. (You may wish to staple it into this manual.) OWNER'S MANUAL For Maximum Effectiveness and Safety, Please Read This Owner’s Manual and View the Videos Before Using Your Gazelle Freestyle Crosstrainer ™ Pro.
A NOTE FROM TONY LITTLE My commitment is to you the customer and always will be. Don’t hesitate to call and consult with any of my Certified Personal Trainers for more personalized information to educate you and motivate you to your ultimate fitness and wellness goals, Always Believe in Yourself, America’s Personal Trainer® Certified Personal Trainer Help Line 1-800-780-6744 www.tonylittle.com Trainers are available Monday through Friday from 9:00am to 5:00pm, Eastern Standard Time.
EXERCISE DATA CHART TABLE OF CONTENTS Update once a week Important Safety Tips .....................................................2 Week (Date) # Of Workouts Total Workout Time Unit Warning Labels ......................................................3 ____________ _____________ ______________ Specifications & Parts .....................................................4 ____________ _____________ ______________ Introduction ..................................................................
IMPORTANT SAFETY TIPS WARNING YOU AND OTHERS CAN BE SERIOUSLY INJURED OR KILLED IF WARNINGS ON THE EQUIPMENT, IN THIS OWNER’S MANUAL AND VIDEO ARE NOT FOLLOWED. WORKOUT PROGRESS CHART Use the chart below and 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.
YOUR 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.
SPECIFICATIONS & PARTS CARE & STORAGE Caring for your Gazelle Gazelle Specifications: Length: 43-1/2” Width: 34” Height: 54” Your unit has been carefully designed to require minimum maintenance for a lifetime of use. To ensure this, we recommend the following: Product Weight: Approx. 59 lbs. Maximum user weight: 300 lbs. • Keep your unit clean by wiping sweat, dust or other residue off with a soft, clean cloth after each use.
INTRODUCTION 6) BACKWARD LEAN (Advanced Exercise) Begin with a Basic Glide. Move your hands to a high grip position. As you glide, slowly lean back until you feel more weight in your arms. Your legs will glide in front of your body. Keeping your wrists straight, pull back firmly with alternating arms. Make sure you are leaning back from your ankles, a full body lean, rather than rounding your back or “sitting”. This exercise can be performed with the high or neutral hand grip position.
EXERCISE GUIDELINES If you are just starting an exercise program, choose a time of day that’s good for you and then stick closely to it. Try to do your Gazelle workout three times per week at first, and then gradually progress to four or five days a week. Choose a time when you feel energetic, when there are few interruptions, and when you have not eaten a heavy meal for approximately two hours. Place your unit so that you can easily see your television/VCR.
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.
WARM UP & COOL DOWN STRETCHES Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements. 10 to 12 minutes of daily stretching is recommended. This should be done when warming up and cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds.
WORKOUT GUIDELINES FOOT PLACEMENT You will notice that your feet shift a little bit when using your Gazelle Freestyle Supertrainer. It is recommended that beginners keep their toes against the toe plate until they feel comfortable with their balance. HAND POSITIONS The position of your hands on the handlebars will allow you to vary the intensity of your workouts and change the emphasis from lower body to upper body.
TARGET HEART RATE ZONE GETTING STARTED BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN, who can assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercises, programs or types of equipment may not be appropriate for all people. This is especially important for persons over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments.