Dedication to Quality 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, Eastern Time. 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.) 1100HR/A Owner's Manual For Maximum Effectiveness and Safety, Please Read This Owner's Manual Before Using Your Eclipse 1100HR/A EXERCISE DATA CHART Update once a week TABLE OF CONTENTS Introduction .................................................................2 Total Workout Time Week (Date) # Of Workouts Important Safety Tips....................................................3 Specifications & Parts....................................................4 Exercise Guidelines.......................................................5 Warm Up & Cool Down Stretches ................................7 Using Your Eclipse 1100HR/A.....................................10 Using The Handlebars................................................10 Care & Storage ..........................................................12 Getting Started ..........................................................13 ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ The Eclipse 1100HR/A Workout..................................14 ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ©2003 Fitness Quest ® Inc. All rights reserved. Eclipse® and Orbital Linkage SystemTM are trademarks of Fitness Quest ® Inc. U.S. Patented #5,893,820. U.S. Design Patent #452,285. Foreign Patents Pending. Made in Taiwan. 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. REV. 8/21/03 Suggested Workout Programs ....................................17 Target Heart Rate Zone ..............................................18 Your Total Fitness Program .........................................20 Workout Progress Chart .............................................21 Exercise Data Chart ....................................................23 24 INTRODUCTION Congratulations on your purchase of the Eclipse® 1100HR/A Elliptical Trainer. You have selected one of the most advanced, durable and convenient aerobic exercise products on the market today. With the Eclipse 1100HR/A, you can get the physiological and technical benefits of health club models at an incredible value. Whether you are interested in weight loss, strengthening your heart and lungs, toning muscles or a combination of these, the Eclipse 1100HR/A Elliptical Trainer can help you achieve your goals. To give you the best fitness results, aerobic equipment should be simple, fun and well-designed. The Eclipse 1100HR/A delivers straight across the board. Its patented Orbital Linkage SystemTM gives you an easy, low-impact stride that follows a true elliptical path with no "drop off" sensation found in so many elliptical trainers. You can change your muscle involvement quickly and easily by simply changing from a forward to a reverse foot motion or by changing your position slightly. You'll use the muscles of your upper and lower body for a calorie burn approximately equal to running on a treadmill without sacrificing your knees, hips and ankles. State of the art electronics and built-in pulse sensors give you an estimated pulse reading which can help maintain a consistent heart rate. And the Eclipse 1100HR/A is so easy to use that you'll be able to step on and begin your workout right away. Finally the streamlined profile of the Eclipse 1100HR/A will fit in any home or apartment and the transportation wheels make it easy to maneuver and store. Just one hour a week - three twenty minute sessions - is all it takes to begin experiencing the health benefits of aerobic exercise. With regular use of your Eclipse 1100HR/A Elliptical Trainer, you may soon notice some important changes in yourself, such as: · · · · · More endurance and stamina Less body fat and excess weight (if you do not increase your caloric intake) Improved muscle tone in both your upper and lower body Increased energy for daily tasks Less stress and a more positive outlook EXERCISE DATA CHART Update once a week Week (Date) # Of Workouts Total Workout Time ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ _____________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ ______________ And if you increase your exercise program to 20 minutes every day, you can accelerate these benefits dramatically. We want you to be completely satisfied with your Eclipse 1100HR/A Elliptical Trainer. If during the course of using your Eclipse 1100HR/A you have any questions or concerns, please write or call our Customer Service Specialists at the address or phone number listed below, or contact us on our website. As always, we wish you success in your fitness goals. Sincerely, Karla Williamson, Customer Service Eclipse 1100HR/A, Customer Service Department 212 Fitness Quest Plaza, Canton, OH 44750-1001 1-800-321-9236, Monday through Friday, 9:00am to 5:00pm, Eastern Standard Time www.fitnessquest.com IMPORTANT: This owner's manual is the authoritative source of information about your Eclipse 1100HR/A. Please read it carefully and follow all the instructions. 2 23 ADDITIONAL WORKOUT PROGRESS CHARTS Date Weight Waist Abdomen Hips Thighs Calves Resting Heart Rate IMPORTANT SAFETY TIPS 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 exercise programs or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. Start out slowly and progress sensibly. Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone. Follow the instructions on page 19 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone. When used properly, the heart rate 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 overexert yourself with this or any other exercise program. Listen to your body and respond to any reactions you may be having. You must learn to 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. Date Weight Waist Abdomen Hips Thighs Calves Resting Heart Rate Remember to breathe. Do not hold your breath while exercising. If, during the course of exercising, you become so breathless that you cannot hold a short conversation, slow down. Use care when stepping on and off the equipment. Set up and use your Eclipse 1100HR/A on a solid, level surface. Follow the instructions found on page 13 of this manual for proper entry and exit techniques. Check all moving parts before each use. Do not use the equipment unless all moving parts are working correctly. Keep fingers and limbs, loose clothing and hair away from all moving parts. 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 or when wearing only socks or stockings. 100HR/A is not intended for use by children. Keep this and all The Eclipse® 1 fitness equipment out of the reach of children. REMEMBER - REVIEW THIS OWNER'S MANUAL THOROUGHLY BEFORE STARTING YOUR WORKOUT! 22 3 SPECIFICATIONS & PARTS Eclipse® 1100HR/A Specifications: Length: 44" Width: 26.5" Height: 61" Product Weight: Approx. 85 lbs. Maximum user weight: 275 lbs. WORKOUT PROGRESS CHART Use the chart below and the charts on the following pages to keep track of your progress over time. Before writing on them, make as many copies as you think you'll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you've done, and this data will help you to chart future fitness goals as you progress. Every two weeks, measure yourself to rechart your progress. Pulse Sensors Stationary Handlebar · · Monitor Stationary Handlebar · Dual Action Handlebar · Measuring Sights Waist Abdomen Hips Thighs (L/R) · Dual Action Handlebar · Water Bottle and Holder · Calves (L/R) Date Weight Waist Abdomen Hips Thighs Calves Resting Heart Rate Front Rollers · Foot Platform · Rear Caps · 4 21 YOUR TOTAL FITNESS PROGRAM A Total Fitness Program is more than exercise and more than eating right. It is a "fitness for life" plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups and exercise, now and for the rest of your life. Your total fitness program consists of three parts: · Aerobic exercise to burn calories. · Strength conditioning exercises to tone and shape your muscles, increase your metabolic rate, and strengthen your bones. · A diet that is safe, sensible and healthy. Today, all fitness research recommends both aerobic exercise and strength conditioning to achieve balanced fitness. By improving your aerobic fitness you will strengthen your heart and lungs, increase your stamina and endurance, and help with weight loss. Strength conditioning adds lean muscle to your body, increasing your body's metabolism. In this process, your body burns more calories, even while you rest. When you combine aerobic workouts with strength conditioning, as you will with your Eclipse® 1100HR/A, you can burn more fat and calories than with just aerobic exercise alone. The Eclipse 1100HR/A workout will help with the first two parts of your Total Fitness Program, but you need to make healthy, low-fat eating a big priority as well. EXERCISE GUIDELINES If you are just starting an exercise program, choose a time of day that's good for you and stick to it closely. Try to do your Eclipse 1100HR/A 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. 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 levels. Just five minutes of exercise, done several times per day, can change your health. Break your overall fitness goals down into small, reasonable goals. · 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. Consult with your physician about an eating plan that's right for you. Healthy eating habits and exercise will help you reach your goal. We recommend tha ...