The Gazelle is an elliptical exercise machine, or leg glider, sold through Tony Little's now-famous late-night infomercials. The machine provides the same basic options that you would find on an elliptical trainer at your gym, except the Gazelle is lightweight and made for in-home use. With persistence and creativity, the Gazelle can be a good addition to your at-home fitness regimen. Speak with your doctor before you begin any new exercise routine.
The Basics
The Gazelle has two foot pedals that are elevated off the floor by steel suspension wires, and they are allowed to swing forward and back by the force of your exertion. When the right pedal moves forward, your right handlebar will come backward, swinging in natural opposition as your legs move. Since no motor propels your motion, you use more energy while the machine stays quiet.
Benefits
The Gazelle, like any elliptical machine, offers low-impact movement with little or no stress on hips, knees and ankles. Additionally, the Gazelle offers upper-body advantages through its handlebars, allowing you to work arms and legs at the same time. Some elliptical trainers allow backward pedaling, which works hamstrings and calves well, but the Gazelle allows you to lean forward or back, changing the muscles on which you're focusing. According to Dr. Edward R. Laskowski of the Mayo Clinic, elliptical trainers are a good alternative to jogging.
High-intensity Interval Training
High-intensity interval training involves exercising at high levels of intensity, interspersed with periods of rest and recovery. A report published in "Journal of Applied Physiology" indicates that interval training burns more fat than static exercise. The Gazelle is a good source for interval training. Thirty minutes per day of interval training, five days per week or more, in addition to resistance training twice per week meets the exercise guidelines set by the American College of Sports Medicine.
Sample Workout
Begin by warming up on the Gazelle at a medium pace for five minutes. Pick up your pace to 85 to 90 percent of your maximum exertion for three minutes. Recover at 60 percent of your maximum for two minutes. Lean forward and repeat at 85 to 90 percent for three minutes, followed by two minutes of recovery while leaning forward. Lean back and repeat the formula. Repeat once more in an upright position. End your 30-minute workout with another five minutes of cooling down and stretching.
References
- Fitness Quest: Tony Little's Gazelle Edge Glider
- MayoClinic.com; Elliptical Machines: Better than Treadmills?; Edward R. Laskowski, M.D.; June 2011
- "Journal of Applied Physiology"; Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women; Jason L. Talanian, et al.; April 2007
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
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