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 CrosstrainerTM Pro. 10/6/05 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. All messages will be returned within 48 hours. EXERCISE DATA CHART Update once a week TABLE OF CONTENTS Important Safety Tips .....................................................2 Week (Date) # Of Workouts Total Workout Time Unit Warning Labels ......................................................3 Specifications & Parts .....................................................4 Introduction ..................................................................5 Exercise Guidelines ........................................................6 Warm Up and Cool Down Stretches..............................8 Target Heart Rate Zone................................................10 Getting Started............................................................11 Workout Guidelines.....................................................12 Resistance ...................................................................13 Stride Limiter ...............................................................13 The Gazelle Exercises ...................................................14 Care & Storage............................................................17 ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ Your Total Fitness Program...........................................18 ______________ Workout Progress Chart...............................................19 ______________ ______________ ______________ ______________ ______________ Exercise Data Chart .....................................................20 ® ©2004 and ©2005 Fitness Quest Inc. All rights reserved. Fitness Quest® and Gazelle Freestyle CrosstrainerTM Pro are trademarks of Fitness Quest Inc. U.S. Patents #5,795,268, #5,857,940 and #D403,033. Tony Little's Personal Trainer VideoTM and America's Personal Trainer® are trademarks of Health International Corp. No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the expressed written consent of the copyright holder. 20 10/6/05 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. You will find it both informative and motivational to look back at what you've done, and this data will help you to chart future fitness goals as you progress. Every two weeks, measure yourself to rechart your progress. BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN, who should 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. START OUT SLOWLY AND PROGRESS SENSIBLY. Progress at a pace that is comfortable for you. For best results, perform all of the exercises at the tempo demonstrated in the videos. MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR ESTIMATED PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE. Follow the instructions on page 10 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone. When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions, and/or a specific need for accurate heart rate monitoring, should not rely on the estimations provided. DO NOT OVER EXERT YOURSELF WITH THIS OR ANY OTHER EXERCISE PROGRAM. Listen to your body and respond to any reactions you may be having. You must distinguish "good" pain, like fatigue, from "bad" pain, which hurts. If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. Consult your physician before continuing. USE CARE WHEN STEPPING ON AND OFF EQUIPMENT. Set up and use your unit on a solid, level, carpeted surface. Follow the instructions demonstrated in your video and on page 11 in this manual for proper entry and exit techniques. THIS EQUIPMENT IS NOT FOR USE BY CHILDREN. To prevent injuries, keep this and all fitness equipment out of the reach of children. Follow these simple rules: ­ ­ ­ ­ ­ Keep children out of rooms where you have your exercise equipment. Store exercise equipment in a room that can be locked. Know exactly where your children are when you work out. If you have small children at home, don't wear headphones while you work out. Talk to your kids about the dangers of exercise equipment. Measuring Sites Waist Abdomen Hips Thighs (L/R) Calves (L/R) Date Weight Waist Abdomen Hips Thighs Calves Resting Heart Rate 2 19 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. · A diet that is safe, sensible and healthy. (Refer to your Eating Plan Booklet) 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 loss. 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, you can burn more fat and calories than with just aerobic exercise alone. The Gazelle 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. HAVE PLENTY OF CLEARANCE BEHIND AND IN FRONT OF YOUR UNIT. It is important to keep children, pets, furniture and other objects out of the way of the swinging foot platforms. You should have a minimum of 3 feet of clearance both in front of and behind your unit. WEAR APPROPRIATE CLOTHING WHEN EXERCISING. Workout clothing should be comfortable and lightweight. Wear athletic shoes, such as running or aerobic shoes. Do not use this product with bare feet. REMEMBER - REVIEW THIS OWNER'S MANUAL AND VIDEOS THOROUGHLY BEFORE STARTING YOUR WORKOUT! UNIT WARNING LABELS IMPORTANT: SEE PAGE 4 FOR PLACEMENT OF THE FOLLOWING WARNING/CAUTION LABELS ON YOUR UNIT. WARNING LABEL 1 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. WARNING Failure to read and follow the safety instructions stated in the Owner's Manual and Video may result in possible serious injury or death. Keep children away. Maximum user weight 300 lbs. Replace this label if damaged, illegible or removed. Class HC. WARNING LABEL 2 WARNING LABEL 3 (2 locations) WARNING Cylinders get very hot during use. DO NOT touch and please keep children away. WARNING CRUSH HAZARD. Keep hands clear during use. Disconnect hydraulic cylinders before folding. Failure to do so could result in crushed fingers. CAUTION LABEL 1 CAUTION Disconnect hydraulics cylinders before folding. 18 3 SPECIFICATIONS & PARTS Gazelle Specifications: Length: 43-1/2" Width: 34" Height: 54" Product Weight: Approx. 59 lbs. Maximum user weight: 300 lbs. ALSO INCLUDES: · Crosstrainer Workout · Lower Body Solutions Workout · Awesome Abs Workout · Advanced Total Buttkickin' Workout CARE & STORAGE Caring for your Gazelle Your unit has been carefully designed to require minimum maintenance for a lifetime of use. To ensure this, we recommend 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 the following: a) Lubricate all moving parts. For best results we recommend using white lithium grease.You may also apply clear household grease (i.e. petroleum jelly) to axle tube. Pulse Sensors ON THE FRONT OF BOTH HYDRAULICS b) Spray cable holders (top & bottom) with WD40 or equivalent. c) Check to be sure that the screws on the bottom of the platforms are tight. Handlebar Handlebar Fitness Computer WARNING LABEL 3 WARNING LABEL 2 ON THE FRONT OF BOTH HYDRAULICS End Cap Cover Storing your Gazelle Your unit conveniently folds down for easy storage. To fold your unit: End Cap CAUTION LABEL 1 NEW Soft Glide a. IMPORTANT: Before folding, first disengage hydraulics for storage position. b. Fold foot platforms and lock into place by snapping lower cable holders onto swing arms. Hydraulics Top Cable Holder ON FRONT OF FRAME c. Place foot on rear frame tube (to hold in place) and slide front frame tube towards you by grabbing front swing arms. d. Carefully lower the unit towards the ground until the wheels engage and roll unit out of the way. Store your equipment in an area away from children and high traffic areas. Lock the foot platforms into place by snapping cable holders onto swing arms. Water Bottle and Holder WARNING LABEL 1 Swing Arms Hydraulics Foot Platforms Rear Swing Cables Frame Cable Right Frame Assembly Bottom Cable Holder Left Frame Assembly Disengage hydraulics before folding as shown. Unit is ready for storage. Rollers Front Feet Bumpers Wheels CAUTION You MUST disengage the hydraulics before folding. Take caution when lowering the unit towards you as the hydraulics can swing freely. 4 17 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. You will feel additional emphasis in the upper back, back shoulders, and the biceps during this exercise. This is an advanced exercise that should be performed only after proficiency is attained on the fi ...