Cardiovascular exercise is performed in a repetitive motion for an extended period of time. It is simply defined as any exercise that increases your heart rate and causes you to break a sweat according to the Texas Heart Institute. A Tony Little Gazelle is a home training device that is referred to as an air glider or elliptical. Not only can this tool help burn calories, but it can also help tone your upper and lower body.
Step 1
Spend five minutes doing dynamic stretches before steeping onto the Gazelle. Dynamic stretches are performed in motion and they will get your body ready for the exercising movements you are about to do. Perform stretches like spinal rotations, leg swings, arm crossovers, lateral lunges, arm circles, ankle bounces and alternating toe touches.
Step 2
Align your body in the proper starting position. Place your feet flat on the pedals and grasp the handles at a about chest height.
Step 3
Move your arms and legs back and forth in an alternating, cross-country-skiing motion. Start off at a slow pace for two to three minutes and gradually increase your intensity. Once your heart rate is elevated, stay at this pace for the rest of your workout. Make sure to look straight ahead when you are gliding and keep your shoulders lifted.
Step 4
Lean forward and backward slightly as you glide for a variation. Leaning backward will place more emphasis on your glutes, inner thighs and biceps, and leaning forward will place more emphasis on your triceps, chest and calves. Take your hands off the poles and place them on the crossbar to shift all the emphasis to your lower body.
Step 5
Exercise long enough to achieve favorable results. The American College of Sports Medicine recommends 30 minutes of physical activity to achieve health benefits and 60 to 90 minutes of activity to lose weight. Aim for a time frame that is specific to your needs and work out four or five days a week.
Step 6
Incorporate interval training into your workouts to boost your results. Start with a light warm-up, then glide at a fast pace for 20 seconds. Reduce your speed to moderate for 40 seconds, then glide fast again. Alternate back and forth for the duration of your workout and finish with a light cool-down at a slow pace. Interval training burns a high amount of calories and increases your aerobic capacity according to MayoClinic.com.
Tips and Warnings
- The Gazelle comes equipped with a DVD and diet cards. Utilize these tools to maximize your workouts. When you are gliding, make sure to stay well hydrated. Drink plenty of water before your workouts and place a water bottle in the holder that comes with the Gazelle. Sip water every 10 to 15 minutes wile you exercise.
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