User manual FITNESSQUEST ECLIPSE 1100HRA

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 that you follow dietary guidelines approved by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. These guidelines are contained in the Food Guide Pyramid. · Place your elliptical trainer where you can easily watch TV or listen to music as many people find that makes your workout more enjoyable. · Take your 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. Starting at the base of the pyramid, you should strive for 6 -11 servings a day from the Bread, Cereal, Rice and Pasta food group. You should eat 3 - 5 servings a day from the Vegetable group, and 2 - 4 servings from the Fruit group. You should also eat 2 - 3 servings a day from the Milk, Yogurt and Cheese group, and from the Meat, Poultry,Fish, Beans, Eggs and Nuts food group. Lastly, use Fats, Oils and Sweets sparingly. Fats, Oils, & Sweets Your Eclipse® 1100HR/A Workout Will Consist of Three Phases: Warm Up To prevent injury and maximize performance, we recommend that each workout period should start with a warm-up. Your warm-up should gently prepare your muscles for the coming exertion. Start by doing the stretches found on pages 7-9 of this manual. Follow your stretches with 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles. You can do this by using your elliptical trainer at a slow tempo or by simply walking in place before starting your workout. Milk, Yogurt & Cheese Meat, Poultry, Fish, Beans, Eggs & Nuts Vegetable Group Fruit Group Bread, Cereal, Rice & Pasta Group Sugar (added) Fat (naturally occurring and added) Aerobic and Muscle Toning Workout KEY To gain the health and fitness benefits that you seek, your warm-up should be followed by a 20 minute workout on your elliptical trainer. 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 20 5 workouts to a total of 30 minutes most days of the 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 at longer durations require the body to burn more calories and use stored fat for energy. For the first week or so, you may feel some muscle soreness. This is quite normal and will disappear in a matter of days. If you experience major discomfort, you may be on a regimen that is too advanced for you or you may have increased your program too rapidly. Once the basic elliptical workout is comfortable to you, interval training offers the opportunity for greater workout variety, cardiovascular benefits and increased fat and calorie burning. Interval training means alternating short periods of higher intensity striding with periods of lower intensity striding. When you perform the high intensity periods, you may be working at a level that is at the high end or may exceed your Target Heart Rate Zone. The lower intensity exercises are at the lower end of your Target Heart Rate. Beginners can also use interval training by simply alternating periods of moderate striding with rest periods of easy striding. If you are having difficulty completing 20 minutes of non-stop striding, work for 3 to 4 minutes then rest with a slower pace for one minute. Repeat this pattern until your twenty minutes are up. Remember to monitor your estimated heart rate throughout your workout. It can help you determine the level of exertion that may be most appropriate for you and serve as a good measure of your progress toward improved fitness. Target Heart Rate Zone Age 20 22 24 26 28 30 32 34 36 38 40 45 50 55 60 65+ Minimum (50%) Maximum (80%) 100 99 98 97 96 95 94 93 92 91 90 87 85 83 80 77 160 158 157 155 154 152 150 149 147 146 144 140 136 132 128 124 Effective aerobic training to improve your fitness and health requires working out at an exercise intensity that raises your pulse to a level that safely challenges your heart and lungs. This level can range between 50% 80% of your maximum heart rate and is called your Target Heart Rate Zone. If you are new to exercise or out of shape, 50% 60% may be adequate to promote good cardiovascular conditioning. A well conditioned athlete may prefer to work up to an 80% - 85% rate. Using your estimated heart rate as an indicator of your fitness level provides a built-in work intensifier. If you're untrained, you'll require less effort to reach your target heart rate zone. As your cardiovascular fitness improves and you become stronger, it will require more effort for you to reach your target heart rate zone. The chart illustrates the predicted minimum and maximum target heart rate zones for cardiovascular fitness for the average individual in good health. To use the chart, find your age and the corresponding minimum and maximum target heart rate zones. There are four variables that will help you control the intensity of your workout and keep your heart rate at a safe and appropriate level. · The position of your feet. The further back on the foot pedals you place your feet, the harder the workout since the elliptical path is larger. Age adjusted heart rate (beats per minute). · Your hand position. Using the dual action handlebars takes more effort than simply using the stationary handlebar. · Your speed. The faster your workout tempo, the greater the effort. Slowing down your tempo at any time will make your workout easier. · Adjusting the resistance. Once you are able to easily complete an entire workout at a fast tempo, you may want to increase the resistance to make the workout more challenging. DETERMINING YOUR ESTIMATED HEART RATE When used properly, the unit pulse sensors can help you to determine your estimated heart rate. To do so: Pause just long enough from your exercise to take your pulse. a) Push the button on your electronics computer until the heart icon appears on the display screen. b) Gently grab both metal pulse sensors on both handlebars. Wait 6 seconds. c) Your estimated heart rate range will be displayed on screen. Check the chart above to see if you are within your range according to your age. Remember that training heart rate ranges are predictions and based on averages. Regardless of your estimated heart rate readout, you should slow down if you are breathless and cannot carry on a short conversation. Cool Down Towards the end of the aerobic and muscle toning phase of your workout, gradually slow your tempo down and switch your hands to the stationary handlebar. Your goal is to bring your heart rate down to within it's normal resting rate. Complete your workout with the series of stretches shown on pages 7-9 of this manual. Stretching at the end of your workout will help prevent muscle cramps or injury. 6 19 Frequency: Duration: Intensity: Stepping speed: PROGRAM TWO 3 - 4 times per week 20 - 30 minutes 60 - 70% of age predicted maximum heart rate Less than 50 strides per minute WARM UP & COOL DOWN STRETCHES Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion, like elliptical striding. 10 to12 minutes of daily stretching is recommended. This can be done when warming up or cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body. Intermediate Conditioning Program In most cases, this program will produce results consistent with the fitness goals for the majority of the general fitness population. 1. Quadriceps Stretch Exercises: Frequency: Duration: Intensity: Stepping Speed: Do any combinations of all the exercises or simply focus on the exercises 1 & 2 for the entire exercise period. 3 - 5 times per week 20 - 45 minutes 70 - 80% of age predicted maximum heart rate 50 - 60 strides per minute Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.) Hold the stretch for 20 to 30 seconds. Repeat for the other leg. 2. Calf and Achilles Stretch TARGET HEART RATE ZONE 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. 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 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. Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles. Hold for 20 to 30 seconds. Repeat for the opposite leg. 18 7 3. Overhead/Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow. Hold for 20 to 30 seconds. Repeat for the opposite arm. 8. Upper body pull In this exercise, you will be using only your arms. Your legs should remain stationary throughout the exercise. Stand upright on the foot pedals with your hands on the dual action handlebars. Lean back slightly with a "full body lean" from the ankles. Reverse your normal handlebar motion and pull back and then push forward on the handlebars. Make sure that you do not round your back while doing this exercise. You should feel the action in your upper arms and back muscles. Increase the tension as necessary so that you are getting a full upper body workout. In this exercise, you will feel your biceps, the back of your shoulders and your lats working. 4. Back Stretch Stand with your legs shoulder length apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go. Hold for 20 to 30 seconds. Straighten up and repeat. SUGGESTED WORKOUT PROGRAMS Below and on the following page, you will find two workout programs. The program that you follow should be determined by your fitness level, available time and goals. It is highly recommended that you understand your capabilities and the intensity that best suits you and your goals. In doing either of the programs listed, try and incorporate the various different exercises described on pages 14 through 17. First time exercisers should follow Program #1 and gradually build up both the time and intensity of your workout. If you are already a regular exerciser, you may wish to follow Program #2. · Always remember to warm up and cool down. · Never try to overdo it; moderation and consistency are the keys to long term results. · Remember to drink a lot of water. 5. Standing Hamstrings Stretch Stand with your legs hip width apart. Extend one leg out in front of you and keep that foot flat against the ground. With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist. Hold for 20 to 30 seconds. Repeat for the opposite leg. · Remember to breathe normally. If you become so breathless that you cannot hold a short conversation, slow down. PROGRAM ONE Initial Conditioning Program When first beginning your Eclipse® 1100HR/A exercise program, the emphasis should be placed on gradually building up to 20 to 30 minutes of continuous activity. Once you can perform 20 to 30 minutes of continuous exercise, the emphasis can be moved to gradually building up your intensity levels. This program should be followed for the first 6 to 8 weeks of training. Exercises: Do exercises 1 & 2 (only) for the entire exercise period or any combination of exercises 1, 2, 4, 5, 6, & 7 for the duration of the exercise period. 8 17 5. Reverse forward lean position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Lean forward slightly with a "full body lean" as described in #4. Move your legs backward in a smooth, elliptical motion. This exercise reverses the direction of the previous exercise. Avoid leaning or pulling back on the handlebars. You will feel more emphasis in the muscles in the front of your thighs. 6. Buttocks, Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back. Hold for 20 to 30 seconds and release. Repeat for opposite side. 7. Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together. Place your hands on your knees. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh. 6. Backward lean position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Lean back slightly with a "full body lean" from the ankles. Do not round your back. Move your legs forward. Your legs will be moving slightly in front of your body as if you were cycling. Keep your shoulders aligned over your hips. In this exercise, you will feel more emphasis in the muscles in the back of your hips and thighs. 8. Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent. Let your arms hang relaxed on either side of your body. Expand your chest and pull your shoulders back. Bend your elbows slightly and clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward. Raise your hands upward until you feel mild tension in your shoulder and chest region. Hold for 20 to 30 seconds. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides. 7. Reverse backward lean position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Lean back slightly with a "full body lean" from the ankles. Do not round your back. Move your legs backward in a smooth, elliptical motion. Your legs will be moving slightly in front of your body as if you were cycling backwards. This exercise reverses the direction of the previous exercise. Keep your shoulders aligned over your hips. In this exercise, you will feel more emphasis in the muscles in the back of your hips and thighs. 16 9 USING YOUR ECLIPSE ® 1100HR/A The Eclipse 1100HR/A with it's patented Orbital Linkage System provides a completely smooth and natural feeling, elliptical path that minimizes the impact on your hips, knees and ankles while providing a superior aerobic and muscle toning workout. The durable steel frame and streamlined look make the Eclipse 1100HR/A easy to use and easy to store, no matter what your space limitations. 2. Reverse basic position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Move your legs backwards in a smooth, elliptical motion. Maintain good, upright posture throughout the exercise and a "soft" knee position. Avoid leaning or pulling back on the handlebars. In this exercise the front and back of the thighs and hips equally share the workload. Changing foot positions The generously sized foot platforms are 7" x 16" inches long which provides workout stability and allows you to vary your foot position for different workout intensities. Begin with your feet in the most forward position and then move your feet to the position that feels most comfortable to you while striding. The further back your feet are placed on the foot pedals, the greater the vertical height of the elliptical motion and therefore, the harder the workout. 3. Modified squat position - (This is an advanced exercise, perform it only as long as you can maintain good technique. You may begin with only a few seconds and then build up to longer durations.) Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Start by moving your legs forward in a smooth, elliptical motion. Gradually bend your knees deeper until you feel as if you are sitting in a chair. Maintain this upright position throughout the exercise. Keep your shoulders aligned over your hips and your head upright and relaxed. Avoid leaning or pulling back on the handlebars. To avoid stress or pain to your knee joints, it is important to keep your knees aligned directly over your ankles and not to flex them beyond your toes. You will feel additional emphasis in your glutes and quadriceps (hips and thighs) during the exercise. USING THE HANDLEBARS Stationary Handlebars Your Eclipse® 1100HR/A comes with both dual action handlebars and stationary handlebars. Place your hands midway between the top and bottom of the left and right arms on the stationary handlebars. Adjust your hands up and down until you find the position most comfortable for you. Bend your elbows slightly so that your arms are not hyperextended or "locked out". Using the stationary handlebars during your workout will decrease the amount of work in your upper body and increase the amount of work in your lower body. 4. Forward lean position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Lean forward slightly, as if you were walking up a hill. Make sure that you are leaning forward from your ankles, a full body lean, rather than rounding your back from the waist. Move your legs forward in a smooth elliptical motion. Keep your elbows slightly bent and avoid leaning on the handlebars. In this exercise, you will feel more emphasis in the muscles in the front of your thighs. 10 15 THE ECLIPSE® 1100HR/A WORKOUT Learning to move elliptically Your Eclipse 1100HR/A features a smooth, natural true elliptical path. To start exercising, stand upright, with good posture, on the foot pedals. Hold the stationary handlebars and bend your elbows. Avoid hyperextending or "locking" your arms. Begin to move your feet in a forward motion. The elliptical motion is a natural motion like walking. Relax into the movement. When you are comfortable with the leg motion, place your hands on the dual action handlebars. Push and pull gently with your arms, allowing them to pump in a natural motion, as if you were walking. Once you have mastered the forward motion, reverse your foot motion and stride backwards. Again, the motion should feel completely natural. Remember to always keep your knees "soft" and your posture upright throughout the motion. There are eight basic exercises that you can do on your Eclipse 1100HR/A. Before performing any of the exercises, please read these instructions carefully. When you are ready to begin, make sure that you have warmed up adequately (as described on pages 7-9). Remember to breathe properly and make sure that you drink plenty of water before, during and after your workout. Adjusting the speed or cadence of each exercise will allow you to vary the intensity and make your workout harder or easier. Begin with a cadence similar to the pace you use when walking comfortably. To increase intensity, gradually speed up the pace. Using the Pulse Function on the Stationary Handlebars The pulse window on your electronics works in conjunction with the pulse sensors found on the stationary handlebars. When you are ready to read your estimated heart rate: 1. Stop exercising. 2. Place both hands firmly on the pulse sensors. For the most accurate reading, it is important to use both hands and to temporarily stop moving. 3. Look at your pulse window. The small heart will begin to blink. 4. Your estimated heart rate will appear in the window approximately 6 seconds after you grasp the pulse sensors. 5. After reading your estimated heart rate, you can resume exercising. Refer to the Target Heart Rate Zone chart found on page 19 of this manual for additional information about the importance of working within certain heart rate zones. The stationary handlebars also incorporate pulse sensors so that you can check your estimated heart rate quickly and easily throughout your workout. NOTE: While sensors are sophisticated, they only provide a reasonably accurate estimate of your heart rate and you must use them properly in order to get this estimate. Please refer to page 19 for proper usage instructions. EXERCISES 1. Basic upright position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars. Your knees should be "soft", not locked. Move your legs forward in a smooth, elliptical motion. Maintain good, upright posture throughout the exercise. Keep your shoulders aligned over your hips. Do not lean forward. In this exercise the front and back of the thighs and hips equally share the work load during the elliptical movement. Dual Action Handlebars Place your hands midway between the top and bottom of the left and right arms on the dual action handlebars. Adjust your hands up and down slightly to find the position most comfortable for you. Bend your elbows slightly so that your arms are not hyperextended or "locked out". Use a firm grip but try to avoid "white knuckles". As your legs move in the elliptical motion, pump your arms back and forth as if you were walking. Using the dual action handlebars will work your upper body in addition to your lower body. By using the dual action handlebars, you are recruiting more muscles which will both elevate your heart rate and burn more calories than simply doing a lower body workout. 14 11 CARE & STORAGE Care directions Your Eclipse® 1100HR/A has been carefully designed to require minimum maintenance. However, we recommend the following to keep your elliptical trainer operating smoothly. · Use your Eclipse 1100HR/A indoors only. · Wipe all perspiration from your elliptical trainer with a soft, clean cloth after each use to prevent an accumulation of sweat and dirt. · Clean your elliptical trainer on a regular basis to prevent a build-up of dust. Use Windex or an alcohol based cleanser on a clean cloth. Do not use any abrasive cleaners and/or polish as these will damage the surface. · Store your equipment in a dry area away from children and high traffic areas. · Regularly check the tightness of nuts, bolts and pins. GETTING STARTED Once your Eclipse® 1100HR/A is assembled, make sure that your workout space has a solid, level surface with plenty of space around it. Practice getting on and off your trainer a few times until you are comfortable with this movement. Getting on Move the left foot pedal to its lowest position. 1) Face forward and put your hands on the stationary handlebars. 2) Place your left foot on the left foot pedal and balance yourself. 3) Carefully lift your right foot over the machine and place your right foot on the right foot pedal. Make sure that you feel completely balanced before beginning your workout. 1) 2) 3) Storing directions Your elliptical trainer is lightweight, compact and portable. It can be easily moved from place to place and is small enough to store in a closet. · Stand in front of the trainer and make sure that the dual action handlebars are even. They are even when one foot pedal is at the top of the elliptical disc and the other is at the bottom. · Grasp the stationary handlebars and pull back, tipping the machine towards you until it is resting on the transportation wheels. · Wheel the machine to its new location and store in an upright position. Getting off When stepping off, you must bring the machine to a complete stop. Grasp the stationary handlebars with both hands and step off the lower foot pedal onto the floor. Then carefully bring your other foot over the machine and down to the floor. Let go of the stationary handlebars. Important safety tips: · Always wear rubber soled workout shoes. · Always make sure that you feel balanced and secure. · Always use your machine on a clean, solid and level surface. Correct workout position When exercising, it is important to keep your back straight and knees "soft" or slightly bent. Do not lock out your knees. Keep your head up as this will minimize neck and upper back strain. Always try to use the Eclipse 1100HR/A with a smooth and rhythmical motion. 12 13