The Gazelle, also called a glider, may be the right unit if you want to do aerobic, whole-body and low-impact exercises in your home. It combines the arm and leg movements of cross-country skiing with the workout of an elliptical trainer. A variety of exercises are possible.
Heart-Rate Target
Determine your safe and maximum exercise heart-rate ranges before you start working out on the Gazelle. The Mayo Clinic has an online target heart-rate calculator. Cardiovascular conditioning, one of the exercise goals promoted by the Gazelle, requires elevating your heart rate to between 50 and 80 percent of your maximum rate, according to the instruction manual for the Tony Little Freestyle Elite Gazelle. If you are unaccustomed to Gazelle exercise, a 50 percent heart rate allows you to build tolerance, and a well-conditioned athlete may exceed 85 percent. Consult your physician to establish your tolerance and goals before starting a new exercise routine.
Basic Glides
If you are new to a Gazelle, begin your routine with basic glides. Place your feet on the platforms and your hands at about the midpoint on the handgrips. Use a normal walking motion and adjust your pace to extend alternate steps about as far as the front Gazelle frame. You can then progress to the wide glide, extending your stride as far forward and backward as comfortable. Do the third and fourth basic exercises -- the low and high glides, with knees slightly bent, or on your toes, and a wide stride. For upper-body exercise, add arm push-and-pull efforts to help move your legs. Speed up your pace for extra intensity.
Forward Push
Start in the basic glide position and place your hands higher on the handgrips. Lean forward from your ankles, keeping your knees and back straight. As you lean, extend your arms fully on alternate steps as if you were reaching for something beyond the front of your Gazelle, but do not let go of the grips. Make your stride as long as comfortable while continuing to lean forward, and allow your heels to lift on each backward extension. If you feel an intense workout in your biceps and triceps as you push and pull on the handles, you are achieving the exercise benefits of your Gazelle's forward-push routine.
Advanced Power Glide and Jog
Try the power glide and jog when you are ready for advanced Gazelle exercises. Begin with a basic wide glide and your hands placed in a middle or high position on the grips. Then, allow your hips and torso to rotate freely to the rhythm of your stride, similar to the way they do when you jog. Limit the rotation only enough to maintain a secure balance. Jog on your Gazelle by releasing the handgrips and moving your arms the way you would when you jog on the ground. Maintain secure foot contact on the platforms while jogging. Use caution, as a hands-free exercise may alter your balance.
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