Dedication to Quality Fitness Quest warrants 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. If you have any comments or questions contact our Customer Service Department, toll free at 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, EST. Please record the following information and keep for reference. Serial #: ___________________ Date Of Purchase: ___________ 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 Instructional Video Before Using Your Gazelle Power Plus. 9/29/03 TABLE OF CONTENTS Introduction ...................................................................2 Important Safety Tips ......................................................3 Specifications & Parts ......................................................4 Exercise Guidelines .........................................................5 Target Heart Rate Zone...................................................7 Getting Started ...............................................................8 Workout Guidelines ........................................................9 Gazelle Power Plus Exercises.........................................11 Care & Storage .............................................................14 Your Total Fitness Program ............................................15 Workout Progress Chart ................................................16 Exercise Data Chart ......................................................18 ©2003 Fitness Quest® Inc. All rights reserved. Gazelle Power PlusTM is a trademark of Fitness Quest® Inc. U.S. Patents #5,795,268 and #5,857,940. Made in China. 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. REV. 9/29/03 INTRODUCTION EXERCISE DATA CHART Congratulations on your purchase of the Gazelle Power PlusTM! You've just taken an important step toward achieving your fitness goals. Whether that means strengthening your heart and lungs, toning muscles, or a combination of these, the Gazelle Power Plus workout video will help you achieve your goals. With the Gazelle Power Plus, you'll use the muscles of both your upper and lower body in a pleasant, easy gliding motion to burn calories, firm muscles, and improve your cardiovascular endurance. All of the exercises are easy to do and feel good, not painful or exhausting. You'll be able to step onto your Gazelle Power Plus and begin your workout ­ just what you need to improve your fitness the healthy, easy way! And with the exclusive Power Pistons (hydraulics) added to your Gazelle, you can open up a whole new world of exercise possibilities. By simply adding resistance, you can enjoy increased calorie burning and body toning for faster, more satisfying results. One hour a week ­ three fun 20 minute sessions ­ is all it takes to begin experiencing the health benefits of aerobic exercise. With regular use of your Gazelle Power Plus you may soon notice some important changes in yourself, such as: · · · · · More endurance and stamina Less body fat and excess weight (if you also follow our healthy eating plan) Improved muscle tone in both upper and lower body Increased energy for daily tasks Less stress and a more positive outlook Update once a week Week (Date) # Of Workouts Total Workout Time ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ 19 ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ The Gazelle is a revolution in exercise. Now it's time to take full advantage of it's total body workout potential. Whether it's a leisurely warm-up or a serious, heart pounding Wide Stride ­ the Gazelle puts you in control. So whether you're a seasoned athlete or just starting out, you can customize the Gazelle to your specific needs. Track your success. Take a picture of yourself today. Write down your body measurements and put them in a safe place. Read this Owner's Manual. Use your workout video. Exercise to music, or watch your favorite TV program. Then, in just a few short weeks, evaluate your progress. You'll be surprised how quickly you'll begin to feel your body change and your energy level soar. You'll also notice that your clothes will fit better and that you'll feel more confident than ever before! People will notice the changes and you will too! We're so sure that you will be completely satisfied with your Gazelle Power Plus, that we encourage you to write us with your comments and suggestions. If, during the course of using your system, you have any questions about the program, please write or call our Customer Service Specialists at the address or phone number listed below, or contact us on our web site. As always, you have our quality assurance that we want only your complete satisfaction. After all, your success is our success too! Sincerely, Karla Williamson, Customer Service Gazelle Power Plus, Customer Service Department 204 Fitness Quest Plaza, Canton, OH 44750-1001 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, Eastern Standard Time www.fitnessquest.com IMPORTANT: This owner's manual is the authoritative source of information about your Gazelle Power Plus. Please read it carefully and follow all the instructions. 2 EXERCISE DATA CHART IMPORTANT SAFETY TIPS Update once a week Week (Date) # Of Workouts Total Workout Time 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. START OUT SLOWLY AND PROGRESS SENSIBLY. Progress at a pace that is comfortable for you. Perform all of the exercises at the tempo demonstrated in the video or DVD for best results. MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR ESTIMATED PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE. Follow the instructions on page 7 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 Gazelle Power Plus on a solid, level, carpeted surface. Follow the instructions demonstrated in your video and on page 8 in this manual for proper entry and exit techniques. HAVE PLENTY OF CLEARANCE BEHIND AND IN FRONT OF YOUR GAZELLE POWER PLUS. 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. GAZELLE POWER PLUS IS NOT INTENDED FOR USE BY CHILDREN. Keep this and all fitness equipment out of the reach of children. ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ 18 ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ REMEMBER - REVIEW THIS OWNER'S MANUAL AND THE INSTRUCTIONAL VIDEO THOROUGHLY BEFORE STARTING YOUR WORKOUT! 3 SPECIFICATIONS & PARTS EXTRA MEASUREMENT CHARTS Gazelle Power Plus Specifications: (Approximate) Length: 41" Width: 31-1/2" Height: 53-3/4" Product Weight: Approx. 88 lbs. Maximum user weight: 350 lbs. Date Weight Chest Arms Waist Abdomen Hips Thighs Calves Resting Heart Rate ALSO INCLUDES: · Gazelle Power Plus Total Body Workout Video Handlebars with grips Monitor Right Frame Water Bottle Top Cable Holder Water Bottle Holder Left Frame Right Swing Arm Resting Heart Rate Date Weight Chest Arms Waist Abdomen Hips Thighs Calves Left Swing Arm Right Hydraulics Cable Left Hydraulics Handle Wheel Holder Left Base Bracket Foot Platforms Right Base Frame Plate Left Bumper Lower Cable Holder Rear Cap Right Bumper Cross Tube 4 17 WORKOUT PROGRESS CHART EXERCISE GUIDELINES 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. Measuring Sights Chest Arms (L/R) Waist Abdomen Hips Thighs (L/R) 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 Power Plus 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/DVD. It is important to follow the video workout until you are familiar and comfortable with the exercises. After a few weeks you may prefer to exercise without your video, or extend the duration of your workout. Many people enjoy working out to music of their own choice. Have fun! MOTIVATIONAL TIPS: Keep your motivation and interest high by remembering these simple tips: · Set Goals For Yourself that are challenging but realistic. Remember, it may take a few weeks to be able to complete the entire workout easily, or to see changes in your weight or fitness level. Just five minutes of exercise, done several times per day, can change your health. Break your overall goals down into small, measurable steps. · Record Your Progress by using the charts provided at the end of this booklet. · Celebrate Your Successes ­ even the small ones! Give yourself incentives for reaching each of your goals, and reward yourself often. · Take Setbacks In Stride. If you miss a day on your schedule (or even a week), it's not too late to get back on track. If you are having trouble sticking to your goals, review them and make sure they are realistic. Make adjustments as you think they are needed. Calves (L/R) YOUR WORKOUT WILL CONSIST OF THREE PHASES: Warm-Up Date Weight Chest Arms Waist Abdomen Hips Thighs Calves Resting Heart Rate Stretching exercises are always important to do before beginning an exercise program. We suggest that you do stretching exercises for your calves, hamstrings, hip flexors, triceps, shoulders, quads and back. To prevent injury and maximize performance, we recommend that you begin each workout with at least 5 to 10 minutes of gentle exercise that gradually increases your h ...