The Gazelle is a piece of home exercise equipment that is refered to as a "glider" by its manufacturer. The motion of the Gazelle is somewhere between a cross country ski machine and elliptical machine. The Gazelle has two foot platforms that you stand on, and handles rising vertically from the front of the machine that you hold as you glide. The Gazelle enables users to move through a wide range of motion and is self-propelled, with almost no impact to your joints. The Gazelle comes in a few different models, but the basic exercises are the same for all.
Step 1
Place your Gazelle on a level surface. It must be on carpet or exercise mats to avoid slipping while you use it. Stand behind the Gazelle, grasp the frame and carefully step onto the platforms, one foot at a time.
Step 2
Warm up your muscles by gliding at low intensity with your hands resting on the front bar, and not the handles. Continue for three to five minutes. The basic gliding motion has your right arm move ahead as your left leg moves back, and the same on the other side. The Gazelle owner's manual recommends doing 20 to 40 gliding repetitions of each exercise, according to your fitness level. One repetition refers to a full forward and back motion on the glider.
Step 3
Hold the handles near the middle and keep your body tall and upright. Lift your heels and glide with a medium range of motion, at medium intensity. Stay on your toes during the entire exercise.
Step 4
Hold the handles near the top, and lean your body forward on the Gazelle until you feel more weight in your arms than your legs. This position will feel awkward at first. Push with your arms and feel the exercise work your triceps at the back of your arms.
Step 5
Stand upright on the Gazelle, holding the handles at the top. Start a basic glide, then continue to expand your stride until you are moving in your full range of motion. Move your arms and legs as quickly as possible, for maximum effect.
Step 6
Remove your hands from the handles and continue gliding with your feet. Swing your legs forward and back as quickly as is comfortable, and pump your arms like you are running.
Step 7
Hold the handles near the bottom and bend your knees so your thighs are at about a 45-degree angle, placing tension on your quadriceps. Start a basic glide and keep your legs bent throughout the exercise.
Tips and Warnings
- Consult your physician before you begin any exercise program. Exercise caution when doing exercises with a wide range of motion.
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