The Gazelle is an elliptical-like exercise machine that requires you to move two foot pedals and two hand levers back and forth, with no variation in the movement of the equipment. You can add variety to your workout and target specific muscles for toning by varying how you stand on the machine and place your arms and legs.
Step 1
Examine the Gazelle to see if it comes with resistance. FitnessQuest, the maker of the Gazelle, discontinued making models with resistance in 2010, but you may be using an older model.
Step 2
Adjust the resistance setting based on the type of workout you want. Adding resistance adds muscle toning and helps improve muscular endurance. Decreasing the resistance setting lets you move faster, with less muscular effort, letting you raise your heart rate with less muscle fatigue.
Step 3
Warm up for several minutes by moving the pedals and levers at a moderate intensity. Use an equal amount of arm and leg muscle effort. Take short and long strides to gently stretch your muscles. Stand on your toes while you use the machine for 30 seconds. With your feet flat on the pedals, lean back and move for 30 seconds.
Step 4
Begin exercising at a pace you can maintain for the duration of your workout. A higher resistance setting may raise your heart rate faster and provide more muscle benefit, but may fatigue you after a few minutes. Vary how you work the machine using a variety of techniques that involve holding your arms and legs in different positions.
Step 5
Stand on the machine with your feet flat and use regular strides for one or two minutes, or a set count, such as 8, 12 or 16 repetitions. Repeat this set using longer strides.
Step 6
Do a set of regular strides standing on your toes to work your calf muscles. Repeat the set with long strides. Lean forward and use less leg effort to increase biceps and chest muscle use.
Step 7
Do a set leaning backward on the Gazelle. This will emphasize your hamstrings, buttocks and hips. Perform short- and long-stride sets. Move your elbows away from your body to emphasize use of back and shoulder muscles.
Step 8
Stop the machine and turn sideways, standing with your feet pointing perpendicular to the foot-shaped pedals. Perform short- and long-stride sets to work the inside and outside of your thighs. Switch your foot positions, moving one to the front pedal and another to the back pedal and repeat the set; or, turn yourself around on the pedals and face the opposite direction and repeat the sets.
Step 9
Read the data monitor on your Gazelle if the machine comes with one. Use the timer to create sets, if you are performing sets by time, rather than reps. Place your thumb on the pulse rate monitor to check your heart rate. Check the calories burned data if you are interested in that information.
Step 10
Slow your movements on the machine for up to 5 minutes at the end of your workout to lower your heart rate and to let waste products leave your muscles. Stretch after you get off the machine.
Tips and Warnings
- Perform sprints on the Gazelle two or three times each 30 minutes by moving at a very high intensity for 30 to 90 seconds. Slow down after each sprint, and drink some water during these slow times.
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