Справочник Пользователя для fitnessquest gazelle power plus

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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! 

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.

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
heart rate and warms up your muscles. You can do this by practicing all of the basic
Gazelle Power Plus movements at a slow tempo and easy range of motion. This type 
of warm-up is demonstrated in your instructional video.

To gain the health and fitness benefits that you seek, the warm-up should be followed
by 15 to 20 minutes of Gazelle Power Plus 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.

Once the basic Gazelle Power Plus workout is comfortable for you, 

interval training

offers the opportunity for greater workout variety, cardiovascular benefits and increased

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.

E

XERCISE 

G

UIDELINES

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W

ORKOUT 

P

ROGRESS 

C

HART

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