Gazelle Edge Owner`s Manual
Contents
1. Measuring Sights Waist Abdomen Hips WORKOUT PROGRESS CHART Thighs L R Calves L R A THIGHS RESTING BDOMEN HEART RATE bi Ww Os had Vi amp gt 2 lt cs os a a ur For a period of 90 days from date of receipt Fitness Quest Inc warrants that this product will be free from defects in materials and workmanship This warranty applies only when purchase of the product is from an authorized dealer and is for personal or household use but not when the sale or any resale is for commercial use This warranty is not transferable EXCEPT FOR THE LIMITED EXPRESS WARRANTY STATED HEREIN FITNESS QUEST INC DISCLAIMS ALL OTHER EXPRESS OR IMPLIED WARRANTIES INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABIL ITY AND FITNESS FOR A PARTICULAR PURPOSE SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY INCLUDING IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE LASTS SO THE ABOVE LIMITATIONS MAY NOT APPLY TO YOU Fitness Quest will not be liable for any loss or damage including incidental or consequential damages of any kind whether based upon warranty contract or negligence and arising in connection with the sale use or repair of the product SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES SO THE ABOVE LIMITATION OR EXCLUSION MAY NOT APPLY TO YOU THIS WARRAN TY GIVES YOU SPECIFIC LEGAL2. 5 857 940 and 403 033 Made in Taiwan No part of this booklet may be reproduced or utilized in any form by any means electronic mechanical or 20 otherwise without the express written consent of the copyright holder 2 e tJ a e os 2 Congratulations on your purchase of the Gazelle Edge 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 Edge will help you achieve those goals Working out on comfortable efficient equipment that allows you to start and progress at the level that s appropriate for you is a vital element in sticking with a program of regular exercise With your Gazelle Edge 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 Edge and begin your workout just what you need to improve your fitness the healthy easy way 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 Edge you may soon notice some important changes in yourself such as e More endurance and stamina e Less body fat and excess weight if you also follow o
3. e 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 e Record Your Progress by using the charts provided at the end of this booklet e Celebrate Your Successes even the small ones Give yourself incentives for reaching each of your goals and reward yourself often e 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 YOUR WORKOUT WILL CONSIST OF THREE PHASES WARM UP 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 three minutes of exercise that gradually increases your heart rate and warms up your muscles You can do this by practicing all of the basic Gazelle Edge movements at a slow tempo and easy range of motion AEROBIC AND MUSCLE TONING WORKOUT To gain the health and fitness benefit
4. Glide only as wide as you can while maintaining good balance and posture Be careful not to get your head or shoulders in the way of the swinging handles Upright posture will prevent this from happening This is an advanced exercise that should be performed only after profi ciency is attained on the first six basic exercises Note Exercising without holding on to the handles poses a possible risk of losing your balance and should be done with care 7 aT P e os L aq LLI L U A Li L l l L N lt U 4 HIGH GLIDE Start with a Basic Glide movement Lift your heels rise up on your toes as you glide maintain ing upright posture Avoid letting your ankles roll outward as your heels lift Concentrate on lifting up through the entire body and pulling your abdomi nals in to help maintain balance Your heels should remain lifted throughout the exercise This exercise can be performed with the neutral or low hand grip positions You will feel additional emphasis in your calf muscles during this exercise 5 FORWARD PUSH Begin with a Basic Glide or Wide Glide Move your hands to a high grip position As you glide slowly lean forward until you feel more weight in your arms Keeping your wrists straight press forward firmly with alternating arms Try to fully extend each arm as you push If you are not able to fully extend each arm adjust your body position so that you have less forward lean Make sure you are
5. a N 2 lt _ os O A 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 MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE Follow the instructions on page 7 in this manual regarding heart rate monitoring and determining your appropriate target heart rate zone 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 Edge on a solid level carpeted surface Follow the instruc tions on page 8 in this manual for proper entry and exit techniques HAVE PLENTY OF CLEARANCE BEHIND AND IN FRONT OF YOUR GAZELLE EDGE It is
6. RIGHTS AND YOU MAY HAVE OTHER RIGHTS THAT VARY FROM STATE TO STATE In the event of failure of this product to conform to this warranty during the warranty period you must return this product to the location shown below at your own expense unless otherwise approved by us in advance Fitness Quest will repair or replace at its own option the product or any covered part except that this warranty does not cover damage caused by accident including in transit or repairs or attempted repairs by any person not authorized by Fitness Quest or by vandalism misuse abuse or alteration In order to obtain service under this warranty use the following procedure 1 Send the part for replacement to Attn Customer Service c o Gazelle Edge 177 Fitness Quest Plaza Canton Ohio 44750 1001 Be sure to include e Legible return address e Daytime phone number e Brief statement concerning the part in question e Your Package ID and or copy of proof of purchase N 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 Edge 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 MOTIVATIONAL TIPS Keep your motivation and interest high by remembering these simple tips
7. important to keep children pets furniture and other objects out of the way of the swinging foot platforms You should have a mini mum of 3 feet of clearance both in front of and behind your Gazelle Edge 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 EDGE IS NOT INTENDED FOR USE BY CHILDREN Keep this and all fitness equipment out of the reach of children REMEMBER REVIEW THIS OW NER S MANUAL THOROUGHLY BEFORE STARTING YOUR WORKOUT GAZELLE EDGE SPECIFICATIONS Product Weight Approx 40 Ibs Maximum user weight 250 Ibs Fitness Computer I Handlebars Top Cable Holders wn os a A amp wi 2 O lt Ww u W bad a Vi ler End Caps Left Frame X Assembly Jp EA Rear Swing Swing Arms Cables V A gt l Frame Cables Right Frame Assembly VS Front Feet Non Skid Grips Foot Platforms Use the chart below and the charts on pages 18 and 19 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 M
8. E Start with a Basic Glide movement Gradually bend your knees deeper and increase the length of your glide Let your heels naturally lift as each leg moves to the back Maintain upright posture throughout this exercise with your shoulders aligned over your hips Avoid bending your knees so deeply that they bump against the front swing arms This exercise can be performed with the neutral or low hand grip positions You will feel additional emphasis in your thighs during this exercise 11
9. INSTRUCTIONS FOR ASSEMBLING YOUR OWNERS MANUAL Print out all pages Do not shuffle pages 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 Repeat Step 3 for every other page on the stack Fold the stack in half as shown Staple in the center if necessary For Maximum Effectiveness and Safety Please Read This Owner s Manual Before Using Your Gazelle Edge Vv GAZELL EE2 CE _ ee inc OWNER S MANUAL HATO QUI CHO Necie aonana 2 wi Wi z A ON Sa Tipine 3 2 T 5 Specifications amp Parts seeen 4 Exercise Guidelines ccceeseeeseseeeeeeeesaeeeees 5 a ie o 5 i Targ CG MOATE Nate ZONO reinsi 7 l x G CIN Sta U orriei i 8 Workout Guidelines cccccceeeeeeeeereeeeeeeaees 9 Gazelle Edge Exercises 11 Care amp Storage nee eee ere terete eee e ee 14 Total Fitness Program cscscsseeeesseeseseeeeeees 15 Limited Warranty amp Service ceceesseeeesseeeees 16 Workout Progress Chart cccccececssseeseeeeseeees 17 Exercise Data Chatt ccccccssssessssseeeeeeeeees 19 VV OTKOUE NOTES srccsuracasarcnaisneamesenestanaaenntden 20 FitnessQuest 2001 Fitness Quest Inc Gazelle Edge is a trademark of Fitness Quest Inc All rights reserved U S Patents 5 795 268
10. ZELLE EDGE Your unit conveniently folds down for easy storage To fold your unit a Fold foot platforms and lock into place by snapping lower cable holders onto swing arms b Place foot on rear frame tube to hold in place and slide front frame tube towards you by grabbing front swing arms Store your equipment in an area away from children and high traffic areas Lock the foot platforms Unit is ready for storage 14 bed 2 O N L _ lt of Os lt Ld L _ Lid U Ge lt j Effective aerobic training to improve your fitness and health requires work ing out at an exercise intensity that TARGET HEART RATE ZONE raises your pulse to a level that safely Minimum Maximum challenges your heart and lungs This 50 80 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 Using your heart rate as an indicator of your fitness level provides a built in work intensifier If you re untrained you ll require less effort to reach your target heart rate zone As your cardio vascular fitness improves and you become stronger it will require more effort for you to reach your target heart rate zone The chart illustrates the predicted minimum and maximum target heart r
11. ate zones for cardiovascular fitness for the average individual in good health To use the chart find your age and the corresponding minimum and maxi mum target heart rate zones DETERMINING YOUR HEART RATE To determine your heart rate y Pause just long enough from your exercise to take your pulse at your wrist Take a ten second reading and multiply it by six Check the chart to see if you are within your range according to your age Age adjusted heart rate beats per minute y Use an electronic heart rate monitor You do not need to stop and take your pulse with a monitor as it constantly gives a heart rate readout Remember that training heart rate ranges are predictions and based on averages Regardless of your exercise heart rate you should slow down if you are breathless and cannot carry on a short conversation Also remember that during interval training your heart rate may exceed the 80 maximum rate This is normal and when you resume aerobic training your heart rate will adjust back to the normal target heart rate a hl Os lt Vi 2 ee U Once your Gazelle Edge is assembled make sure it is on a solid level carpeted surface with plenty of clearance space behind and in front of the swinging foot platforms Practice getting on and off your unit a few times until you are comfortable with this movement GETTING ON Stand behind your unit facing the front cross bar Place one hand on
12. aving 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 There are three variables that will help you control the intensity of your Gazelle Edge workout and keep your heart rate at a safe and appropriate level e 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 e 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 e 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 work out 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 This allows your heart rate to drop gradually back toward its normal resting rate lt os e O os A wr wr Ld 2 n l lt _ O A Total Fitness Program is more than exercise and more than eating right It is a fitness for
13. body Low GRIP Place your hands at the bottom of the handles Be sure to keep your hands on the black handle grip not on the front crossbar This grip will decrease the work in your upper body HANDS FREE ADVANCED PosITION Stand in an upright position on the foot platforms with your hands on the front crossbar When you feel balanced release your hands from the crossbar and bring them into a bent elbow position at your sides as if you were running or power walking Practice this position with your feet stationary then progress to a Basic Glide Note Exercising without holding onto the handles poses a possible risk of losing your balance and should be done with care 9 NA 2 O q a 2 EEA 2 O W bid of GENERAL WORKOUT RECOMMENDATIONS On the following pages are seven basic exercises that will comprise your Gazelle Edge workout Before performing any of the exercises first read through these instructions 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 Begin with the first exercise and continue through all of the exercises in one continuous cycle unless you need to take a break We recommend that you perform 20 40 gliding repetitions of each exercise A single repetition is counted when both legs have glided forward and back R L 1 repetition Take time to cool down and stretch at the end of you
14. each back bar and place your left foot centered behind the two foot pedals Transfer your hands one at a time to the front cross bar Keep your hands on the front cross bar until you are completely on the unit Carefully place your right foot on the right foot pedal and step on Next bring your left foot up to the left foot platform and step on Keep your hands in place until you feel completely comfortable and balanced Now you are ready to start gliding LEARNING TO GLIDE Stand upright with good posture on the foot platforms Hold onto the front crossbars with your hands placed just inside the handles Begin to move your feet back and forth in a very small controlled glide When you are comfortable with this leg motion and feel balanced increase your stride width slightly Keep your knees soft or slightly flexed and your posture upright throughout the motion This move ment is called the Basic Glide Use this Basic Glide with your hands on the front crossbars to get started or if you want to decrease your effort at any point during your workout Be sure to read the exercises explained in this manual before doing any further gliding GETTING OFF Bring your unit to a complete stop and make sure that you feel balanced on both foot platforms Place both of your hands on the front cross bar Keep them in place until you have completely dismounted Carefully bring your right foot down and place it cent
15. ered behind the two platforms Then carefully bring your left foot down behind the back bar and place it securely on the floor Let go of the front cross bar straighten up and lift your right foot out and away from the machine wv Lu N W os L gt lt LL L U A ELS L l l L N lt U 6 POWER GLIDE ADVANCED EXERCISE Begin with a Wide Glide Adjust your hands to a neutral or high grip hand position Gradually increase the length of your stride as far as you comfortably can Your heels will naturally lift slightly as each leg moves to the back As you glide allow your shoulders and torso to rotate slightly side to side pressing and pulling firmly with your arms Maintain good upright posture throughout this exercise and a soft knee position Avoid over rotating your torso which could effect balance This exercise can be performed with the neutral or high hand grip positions Glide only as wide as you can while maintaining good balance and posture The Power Glide is an advanced exercise that should be performed only after proficiency is attained on the first five basic exercises 7 POWER JOG ADVANCED EXERCISE Begin with a Basic Glide When you feel comfortable and balanced slowly release your hands and bring them into your sides in a jog position Allow your arms to pump naturally as if you were jogging Maintain good upright posture throughout this exercise and a soft knee position
16. leaning forward from your ankles a full body lean rather than rounding your back Allow your heels to lift naturally as each leg glides back This exercise can be performed with the high or neutral hand grip position You will feel additional empha sis in the chest front shoulder and the back of the upper arm during this exercise 12 wi Las 2 ir B a U O a os z FOOT PLACEMENT You will notice that your feet shift a little bit when using your Gazelle Edge 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 handle grips will allow you to vary the intensity of your workouts and change the emphasis from lower body to upper body There are four positions that are used throughout your Gazelle Edge workout FRONT BAR GRIP Place your hands on the front crossbars just to the inside of the handles Use a firm grip without white knuckles Be sure to keep your wrists straight and avoid leaning hard on the arms or bending at your wrists This grip may be used during any Basic Glide exercise Use this grip when learn ing to glide or during your warm up and cool down NEUTRAL GRIP Place your hands midway between the bottom and top of the handles Use a firm grip but try to avoid white knuckles This grip will help you attain more equal work for both the upper and lower
17. 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 e Aerobic exercise to burn calories e Strength conditioning exercises to tone and shape your muscles increase your metabolic rate and strengthen your bones e 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 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 Edge you can burn more fat and calories than with just aerobic exercise alone The Gazelle Edge 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 G
18. r workout Remember you will notice that your feet shift a little bit when using your Air Glider It is recommended that beginners keep their toes against the toe plate until they feel comfortable with their balance BE SURE TO DRINK PLENTY OF WATER BEFORE DURING AND AFTER YOUR WORKOUT w Lu 7 w os L gt lt Lid L U A Lid L l l L N a U 1 BASIC GLIDE Stand upright on the foot platforms with your hands in the neutral position Your knees should be soft not locked Glide your feet back and forth in a controlled manner The front of each foot platform should glide slightly past the base of the unit frame Push and pull gently with your arms to assist the leg motion 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 2 WIDE GLIDE Start with a Basic Glide movement Gradually increase the length of your stride as far as you comfortably can Your heels will naturally lift slightly as each leg moves to the back Do not attempt to keep your heel pressed to the foot platform but allow this lifting motion to occur Maintain good upright posture throughout this exercise and a soft knee position Glide only as wide as you can while maintaining good balance and posture This exercise can be performed with the neutral or low hand grip positions 3 LOW GLID
19. s that you seek the warm up should be followed by 15 to 20 minutes of Gazelle Edge gliding exercises Build up to this amount as your current fitness level allows and progress at a rate that is comfortable to you As your fitness level increases you may want to gradually increase the length of your workouts to a total of 30 minutes per day Start with 2 or 3 workouts per week If losing weight is one of your goals you may want to gradually increase your workouts to 5 or 6 days per week More frequent workouts and longer durations require the body to burn more calories and use stored fat for energy 5 Once the basic Gazelle Edge 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 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 h
20. uide 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 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 amp Sweets peg Meat Ea peg Fish Beans eese Ea amp Nuts Vegetable _ Group Bread Cereal Rice a amp Pasta Group Fat naturally osded and Sugar KEY A added 15 Ld U a ja O j Vi amp bal os aq Lad CARING FOR YOUR GAZELLE EDGE 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 e Keep your unit clean by wiping sweat dust or other residue off with a soft clean cloth after each use e Wipe your handle grips down with a soft damp cloth frequently to prevent accumulation of sweat and dirt e If squeaks or other noises develop over time we recommend lubricating all moving parts as follows a Apply clear household grease i e petroleum jelly to axle tube b Spray cable holders top amp bottom with WD4o or equivalent e Check to be sure that the screws on the bottom of the platforms are tight STORING YOUR GA
21. ur eating plan e Improved muscle tone in both upper and lower body e Increased energy for daily tasks e Less stress and a more positive outlook And if you increase your exercise program to just 20 minutes each day you can accelerate these benefits dramatically An impressive return on your investment Many studies show that a combination of low fat sensible meals and exercise is the optimum weight loss plan We re so sure that you will be completely satisfied with your Gazelle Edge 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 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 Edge Customer Service Department 177 Fitness Quest Plaza Canton OH 44750 1001 1 800 321 9236 Monday through Friday 9 00 am to 4 30 pm Eastern Time IMPORTANT THIS OWNER S MANUAL IS THE AUTHORITATIVE SOURCE OF INFORMATION ABOUT YOUR GAZELLE EDGE PLEASE READ IT CAREFULLY AND FOLLOW ALL THE INSTRUCTIONS os lt 5 LJ lt lt m L NA W ee ald aK Lid Update once a week Week Date Of Workouts Total Workout Time RESTING ABDOMEN RESTING wr A j gt Lid s
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