Gazelle Supra Pro Owner's Manual
FOR MAXIMUM EFFECTIVENESS
AND SAFETY, PLEASE READ THIS
OWNER’S MAN UAL AND VIEW
THE VIDEO BEFORE USING
YOUR GAZELLE ™ SUPRA PRO.
Fitness Quest warrants this product to be free from all
defects in material and workmanship when used
according to the manufacturer’s instructions.
See Limited Warranty Card for details.
If you have any comments or questions contact our
Customer Service Department, toll free at 1-800-321-9236,
Monday through Friday, 9:00 am to 5:00 pm, EST.
Please record the following information and keep for reference.
Serial #: ___________________
Date Of Purchase: ___________
Save your sales receipt.
(You may wish to staple it into this manual.)
Dedication to Quality
2/4/05
OWNER’S MANUAL
Important Safety Tips......................................................2
Important Safety Warnings.............................................3
Specifications & Parts......................................................4
Introduction...................................................................5
Exercise Guidelines.........................................................6
Warm Up and Cool Down Stretches ..............................8
Target Heart Rate Zone ................................................10
Getting Started ............................................................11
Workout Guidelines .....................................................12
Gazelle
™ Supra Pro Exercises ........................................14
Care & Storage ............................................................16
Your Total Fitness Program ...........................................18
Workout Progress Chart ...............................................19
Exercise Data Chart......................................................20
TABLE OF CONTENTS
©2004 and ©2005 Fitness Quest®Inc. All rights reserved.
Gazelle
TM Supra Pro is a trademark of Fitness Quest® Inc. Made in China.
U.S. Patents #5,795,268, #5,857,940 and #D403,033.
No part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the expressed written consent of the copyright holder.
2/4/05
BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT
YOUR PHYSICIAN,
who can assist you in determining the target heart rate zone
appropriate for your age and physical condition. Certain exercises, programs or types
of equipment may not be appropriate for all people. This is especially important for
persons over the age of 35, pregnant women, or those with pre-existing health
problems or balance impairments.
START OUT SLOWLY AND PROGRESS SENSIBLY. Progress at a pace that is
comfortable for you. Perform all of the exercises at the tempo demonstrated in the
video for best results.
MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR
ESTIMATED PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE.
Follow the instructions on page 10 in this manual regarding heart rate monitoring and
determining your appropriate target heart rate zone. When used properly, the thumb
pulse sensors and display monitor provide a reasonably accurate estimate of your actual
heart rate. This estimate is not exact and persons with medical conditions and/or a
specific need for accurate heart rate monitoring should not rely on the
estimations provided.
DO NOT OVER EXERT YOURSELF WITH THIS OR ANY OTHER EXERCISE
PROGRAM.
Listen to your body and respond to any reactions you may be having.
You must distinguish “good” pain, like fatigue, from “bad” pain, which hurts. If you
experience any pain or tightness in your chest, an irregular heartbeat or shortness of
breath, stop exercising immediately. Consult your physician before continuing.
USE CARE WHEN STEPPING ON AND OFF EQUIPMENT. Set up and use your unit
on a solid, level, carpeted surface. Follow the instructions demonstrated in your video
and on page 11 in this manual for proper entry and exit techniques.
HAVE PLENTY OF CLEARANCE BEHIND AND IN FRONT OF YOUR UNIT. It is
important to keep children, pets, furniture and other objects out of the way of the
swinging foot platforms. You should have a minimum of 3 feet of clearance both in
front of and behind your unit.
WEAR APPROPRIATE CLOTHING WHEN EXERCISING. Workout clothing should
be comfortable and lightweight. Wear athletic shoes, such as running or aerobic shoes.
Do not use this product with bare feet.
THE UNIT IS NOT INTENDED FOR USE BY CHILDREN. Keep this and all fitness
equipment out of the reach of children.
IMPORTANT SAFETY TIPS
2
REMEMBER - REVIEW THIS OWNER’S MANUAL
AND THE VIDEO THOROUGHLY BEFORE
STARTING YOUR WORKOUT!
3
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE
OWNER’S MANUAL AND VIDEO MAY RESULT IN POSSIBLE SERIOUS INJURY OR
DEATH. KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 325 LBS.
REPLACE LABEL IF DAMAGED, ILLEGIBLE OR REMOVED.
IMPORTANT: SEE PAGE 4 FOR PLACEMENT OF THE FOLLOWING
WARNING LABELS ON UNIT.
WARNING LABEL 1
CYLINDERS GET VERY HOT DURING USE. DO NOT TOUCH AND
PLEASE KEEP CHILDREN AWAY.
WARNING LABEL 2 (2 LOCATIONS)
DISCONNECT HYDRAULIC CYLINDERS BEFORE FOLDING.
WARNING LABEL 3 (2 LOCATIONS)
IMPORTANT SAFETY WARNINGS
WARNING
WARNING
WARNING
4
Specifications:
Approximate
Product Weight:
Approx. 62 lbs.
Maximum user weight: 325 lbs.
Length: 42-1/2”
Width: 30”
Height: 54”
Left Handlebar
Top Cable Holders
Top Caps
Left Frame
Assembly
Wheel
Holders/
Wheels
Rear Feet
Rear
Cross
Tube
Locking
Cable
Holder
Left
Swing
Arm
Foot
Platform
Front Feet
Front Cross Tube
Right
Swing
Arm
Right
Frame
Assembly
Top Caps
Right
Handlebar
Computer
Gazelle™ Supra Pro Total
Body Workout Video
ALSO INCLUDES:
SPECIFICATIONS & PARTS
Hydraulics
WARNING
LABEL 1
ON FRONT
OF FRAME
WARNING
LABELS
2 & 3
ON FRONT
OF BOTH
HYDRAULICS
5
Congratulations on your purchase of the Gazelle™ Supra Pro! You’ve just taken an
important step toward achieving your fitness goals. Whether that means strengthening
your heart and lungs, toning muscles, or a combination of these, the Gazelle
™ Supra
Pro along with the workout video will help you achieve those goals.
Working out on comfortable, efficient equipment that allows you to start and progress
at the level that’s appropriate for you is a vital element in sticking with a program of
regular exercise. With your Gazelle, you’ll use the muscles of both your upper and
lower body in a pleasant, easy gliding motion to burn calories, firm muscles,
and improve your cardiovascular endurance. All of the exercises are easy to do
and should feel good, not painful or exhausting. You’ll be able to step onto your
unit and begin your workout – just what you need to improve your fitness the
healthy, easy way!
One hour a week – three fun 20 minute sessions – is all it takes to begin experiencing
the health benefits of aerobic exercise. With regular use of your Gazelle, you may soon
notice some important changes in yourself, such as:
• More endurance and stamina
• Less body fat and excess weight (if you also follow our eating plan)
• Improved muscle tone in both upper and lower body
• Increased energy for daily tasks
• Less stress and a more positive outlook
And if you increase your exercise program to just 20 minutes
each day, you can
accelerate these benefits dramatically. An impressive return on your investment!
Many studies show that a combination of low fat, sensible meals and exercise
is the optimum weight loss plan.
We're so sure that you will be completely satisfied with your Gazelle
™ Supra Pro, that
we encourage you to write us with your comments and suggestions. If, during the
course of using your system, you have any questions about the program, please write
or call our Customer Service Specialists at the address or phone number listed below, or
contact us on our website. As always, you have our quality assurance that we want
only your complete satisfaction. After all, your success is our success too!
Sincerely,
Karla Williamson, Customer Service
Gazelle
™ Supra Pro, Customer Service Department
244 Fitness Quest Plaza, Canton, OH 44750-1001
1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, EST
www.fitnessquest.com
IMPORTANT: This owner’s manual is the authoritative source of information about
your Gazelle
™ Supra Pro. Please read it carefully and follow all the instructions.
INTRODUCTION
6
EXERCISE GUIDELINES
If you are just starting an exercise program, choose a time of day that’s good for you and
then stick closely to it. Try to do your workout three times per week at first, and then
gradually progress to four or five days a week. Choose a time when you feel energetic,
when there are few interruptions, and when you have not eaten a heavy meal for
approximately two hours.
Place your unit so that you can easily see your television/VCR. It is important to follow
the video workout until you are familiar and comfortable with the exercises. After a few
weeks you may prefer to exercise without your video, or extend the duration of your
workout. Many people enjoy working out to music of their own choice. Have fun!
MOTIVATIONAL TIPS:
Keep your motivation and interest high by remembering these simple tips:
• Set Goals For Yourself that are challenging but realistic. Remember, it may take
a few weeks to be able to complete the entire workout easily, or to see changes
in your weight or fitness level. Just five minutes of exercise, done several times
per day, can change your health. Break your overall goals down into small,
measurable steps.
• Record Your Progress by using the charts provided at the end of this booklet.
• Celebrate Your Successes – even the small ones! Give yourself incentives
for reaching each of your goals, and reward yourself often.
• Take Setbacks In Stride. If you miss a day on your schedule (or even a week),
it’s not too late to get back on track. If you are having trouble sticking to your
goals, review them and make sure they are realistic. Make adjustments as you
think they are needed.
YOUR WORKOUT WILL CONSIST OF THREE PHASES:
Warm-Up
To prevent injury and maximize performance, we recommend that you begin each
workout with at least 5 to 10 minutes of exercise that gradually increases your heart
rate and warms up your muscles. You can do this by practicing all of the basic
movements at a slow tempo and easy range of motion. This type of warm-up is
demonstrated in your video.
Stretching exercises are always an important part of any exercise program. We suggest
that you do stretching exercises for your calves, hamstrings, hip flexors, triceps,
shoulders, quads and back.
Aerobic and Muscle Toning Workout
To gain the health and fitness benefits that you seek, the warm-up should be followed
by 15 to 20 minutes of gliding exercises. Build up to this amount as your
current fitness level allows, and progress at a rate that is comfortable to you. As your
fitness level increases you may want to gradually increase the length of your workouts
to a total of 30 minutes per day. Start with 2 or 3 workouts per week. If losing weight
is one of your goals, you may want to gradually increase your workouts to 5 or 6 days
per week. More frequent workouts and longer durations require the body to burn more
calories and use stored fat for energy.
Once the basic workout is comfortable for you,
interval training offers the opportunity
for greater workout variety, cardiovascular benefits and increased calorie burning.
Interval training means alternating short periods of higher intensity
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