Glider Exercise Machine

glider exercise machine 1
image glider exercise machine 1

Glider Exercise Machine

Home / How Gazelle® Glider Works How Gazelle® Glider Works Exercises Gazelle workouts increase aerobic fitness and muscle tone. The Gazelle gliders let you work out your whole upper body, targeting the arms, back, thighs, calves and glutes. There are six – ten basic exercises from the basic glide, wide glide, low glide, high glide, forward push and power glide. Another option is to hold your arms at your sides to challenge your balance as you are not touching the machine except with your feet. Grip Options Gazelle gliders have padded foam handlebars at the top of the swing arms. Where you grab the handlebars changes how much work your upper or lower body gets. Gripping the middle of the handlebars in a neutral grip causes the upper and lower body to work equally, but holding the handlebars low by the crossbar makes the lower body work harder. Holding onto the crossbar instead of the handlebars is called a front bar grip, which places all the work onto the legs. Benefits The Gazelle is a low-impact workout that offers six to ten different exercises within one workout. The Gazelle provides both aerobic and resistance training within one exercise session. The Gazelle gives you all the benefits of stretching, walking, running, cross-country skiing, aerobic dancing and resistance training without jarring impacts or damaging movements to your body. The versatility of the Gazelle appeals to both the beginner and the fitness enthusiast. Technique To operate the gazelle, stand with one foot on each foot plate with each hand grasping an arm lever. Swing the legs and arms back and forth in a scissoring motion. Some Gazelle models are fitted with pistons that can be used to vary the amount of resistance to increase aerobic intensity. You can vary the program by leaning forward, leaning backward, bending knees or releasing the arm levers. Cardio Benefit Gazelles are made primarily for cardio workouts. The machines let you raise your heart rate and keep working without having to stop from muscle fatigue because it has so little resistance. This lack of resistance is one of the major criticisms of the Gazelle. According to a calories-burned-by-activity calculator at FatBurn, however, the Gazelle burns a similar amount of calories as an elliptical used at the same pace. Muscle Building The Gazelle uses a combination of body weight and machine resistance settings to provide a muscle-building workout. The Gazelle allows users to target specific muscles, based on how users position their body during the workout. For example, lifting the heels off the pedals during a workout requires users to use more calf muscles. Crouching down requires users to push up with the quadriceps. Leaning forward and using more arm than leg effort to move the machine requires the use of more biceps and chest muscles. Leaning backward in the machine and relying primarily on the legs works the hamstrings and buttocks. Changing this exercise by using less leg effort and moving the elbows outward works the lats and shoulders more. Standing sideways on the machines allows users to perform adduction and abduction exercises to work both the inner and outer leg. Flexibility The Gazelle allows users to stretch arm and leg muscles past their comfortable range of motion. Long strides stretch the muscles more, while a long stride-and-hold allows users to achieve a temporary static stretch. Relying more on the pedals requires more leg stretching, while a reliance on the arm pistons provides an upper-body stretch. Gazelle exercise machines use two pedals and two arm poles to create a back-and-forth movement that stretches your muscles as you move the pedals and levers. You stride, similar to cross-country skiing, with your knees bending less since the pedals move upward, rather than staying on a straight plane. The faster you work, the more natural momentum you generate, decreasing your need to manually move the pedals and levers. This can decrease your calorie burn. Targeting Muscle By standing on the Gazelle in different ways, you can target specific muscles to work. For example, if you stand on your toes, you use more calf muscles. If you lean backward, you use more of your hamstrings, butt and hips to move the pedals. If you stand sideways on the machine, you work your inner and outer thighs. If you take long strides and hold them, you work your abs. Muscular Benefit Gazelles with resistance can help those without large, developed muscles tone and build muscle, as well as improve muscular endurance for sports. Gazelles without resistance provide fewer muscular benefits, but still require you to move your body’s weight. Moving the pedals without using your arms to move the levers increases your leg muscle use and effort. Using your arms only to move the machine increases upper-body benefit.
glider exercise machine 1

Glider Exercise Machine

Many gliders are simple to use and exercise routines can be undertaken at home with the minimum of training. Glider exercise machines often are supplied with a detailed user manual or DVD, explaining how to use the equipment. This is useful and can help the user to build up an exercise program. Although glider equipment is designed to give a safe and low impact workout, people with existing problems or who are new to exercise should consult a trained professional before using unfamiliar pieces of exercise equipment whether at home or in an exercise studio.
glider exercise machine 2

Glider Exercise Machine

Air glider machines are used for aerobic exercise. The large muscles of your legs perform the motion, which elevates your heart rate into your aerobic training zone. You control the pace on the gliders which speed up or slow down according to how fast you move your legs. This is different than using a treadmill when you have to keep up with the pace of the moving belt. On the glider, you can instantly adjust your pace to increase or decrease your workout intensity or easily perform aerobic intervals. To improve your cardiovascular system, use the air glider for a minimum of 10 consecutive minutes.
glider exercise machine 3

Glider Exercise Machine

A glider is powered by movement of the arms and legs, however the gliding action is smooth and this stops leg and arm joints from being strained. Glider workout equipment is regarded as offering low impact exercise. Low impact exercise is important for people of all ages, but in particular it is important for older people. As people age, exercise can cause problems with joints and can exacerbate conditions such as arthritis.
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Glider Exercise Machine

This is the 2nd Gazelle I've owned. I had gastric bypass surgery. Prior to surgery the doctor wanted me to lose 10% of my weight. I already had two knee surgeries, so walking didn't work for me. This machine does the trick. It's sort of like a glider. Very gentle on the joints. I had my surgery & lost my weight, so I got rid of my old machine at a garage sale. What a mistake! Although my knees are now doing very well with the weight gone, I really miss my Gazelle. Well 3 years after my surgery I bought another one. It folds up to save space. I don't have to worry about the weather conditions when I exercise any more. Watching tv while a work out makes the time go by fast. There's plenty of different exercises to do that work inner & outer thighs, chest & arms too. I love this machine & highly recommend it.
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Glider Exercise Machine

Endorsed by Tony Little, America’s Personal Trainer®, Gazelle is perfect for all fitness levels – beginner to advanced. For over 15 years, Tony Little’s Gazelle Glider has been trusted to deliver an effective low-impact resistance training workout that strengthens the body and sheds pounds with minimal joint stress. Tony Little’s Gazelle Glider exercise machines offer six to ten unique exercises within one workout providing cardio and resistance training with benefits similar to stretching, walking, running, cross-country skiing and aerobic dancing but with minimal stress and strain on joints.

Glider Exercise Machine

Your legs supply the power as you glide back and forth. Your hips flex and extend, which contracts your hip flexors and your glutes. When using the elliptical glider, your knees flex and bend, which contracts your hamstrings and quadriceps. On some of the air gliders, you have handlebars that you move back and forth to activate the muscles in your arms, such as your biceps and triceps. You also feel the contraction in your shoulders as you push and pull the handles. The movement during the gliding exercise is forward and backward, but you can also stand sideways on the air gliders and move your legs apart and together which challenges your inner thighs. This doesn’t work on the elliptical glider, but the elliptical offers the option of gliding motion in reverse, similar to bicycling backward, which shifts a greater concentration to your hamstrings and glutes.

Glider Exercise Machine

One way to tell if air gliders offer good exercise is by evaluating the number of calories you burn during the workout. The number of calories is effected by your weight, the intensity level and workout duration. For example, if you weigh 150 pounds, you burn approximately 387 calories during 30 minutes on an elliptical glider. A person weighing 180 pounds burns approximately 464 calories for the same duration. You can expect to burn approximately the same amount while using a traditional air glider.

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