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TABLE OF CONTENTS Introduction ......................................................................... 2 Important Safety Tips ....................................................... 3 Specifications & Parts ................................................. 4 Exercise Guidelines ........................................................ 5 Warm Lip & Cool Down Stretches ................................. 7 Using Your Eclipse t000HR ......................................... I 0 Using The Handlebars
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NTRODUCTtON Congratulations on your purchase of ttne Eclipse TM ! O00HR Elliptical Trainer You lnave selected one of tfne most advanced, durable and convenient aerobic exercise products on the market today With the Eclipse t 000HR. you can get the physiological and tectnnical benefits of ttealtt7 club models at an incredible value Whether you are inter- ested in weight control, strengthening your heart and lungs, toning rnuscles or a com- bination of tllese, the Eclipse t000HR Elliptical Traine
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_MPORTANT SAFETY lIPS 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 Ttlis is especially important for people over the age of 35, t:)regnant women, or those with pre-existing health problems or balance impairments Start out slowly and progress sensibly. Monitor your heart rat
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_PECIFICATIONS & PARTS Eclipse TM 100OHR Specifications: Pulse Grips Product Weigl%: Approx 85 lbs Length: 44 _ Width: 265" Height, 61" Maximum user weight: 275 Ibs Stationary Handlebar Dual Action Handlebar Water Bottle e Foot Platform @ o Front RoLlers ................ oRear Caps 4
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EXERCISE GUIDELINES ttyou are just starting an exercise program, choose a time of day thatis good for you and stick to it closely Try to do your Eclipse TM I O00HR workout three times per week at first and then gradually progress to four or five clays a week Choose a time when you feet energetic, when there are few interruptions and when you t4ave not eaten a heavy rneal for approximately two hours Motivational Tips Keep your motivation and interest high by remembering these simple tips. Set goa
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workouts1:o a totalof 30 rnirlutesrnostdaysof theweep tf losingweight isone of your goals,you maywant to graduallyincrease yourworkoutsto 5 or 6 daysper week Morefrequentworkoutsat longerdurationsrequirethe bodyto burn more calories and usestoredfatfor energy. Forthe firstweepor so,you mayfeelsomemusclesoreness. Thisisquite normal and will disappear in a matterof days Ifyou experience majordiscomfort,you may be on a regimenthat istoo advancedfor you oryou mayhaveincreased your programtoo rapidly
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WARM UP & COOL DOWN STRETCHES Stretches can help improve flexibility and relieve the tightness in rnuscles that results from repetitive sport movements that require a limited range of motion, like elliptical striding. When performing these stretches, your movements s!70uld be stow and smooth, with no bouncing or jerking Move into the stretch until you feel a sligl7t tension, not pain, in the muscle and hold the stretc!7 for 20 to 30 seconds Breathe slowly and rhythmically, Be sure not to hold yo
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3. Overhead/Triceps Stretch Stand with your feet shoulder wid[h apart and your knees slightly bent Lift one arm overhead and bend your elbow, reaching down bei_ind your t_ead vvittl your hand toward the opposite shoulder blade Wall" 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 4. Back Stretch Stand with your l
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6. Buttocks, Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against tile 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 feet a stretch in your hips. abdominats 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: Pla
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USING YOUR ECLIPSE TM 1000HR The Eclipse TM t 000HR witI7 it_ patented Orbital Linking Systenl TM provides a completely smooth and natural feeling, elliptical path that minimizes the impact on your- hips, l'nees and ankles while providing a superior aerobic and muscle toning workout. Time durable steel frame and streamlined look make the Eclipse t 000HR easy to use and easy to store, no matter what your space limitations Changing foot positions The generously sized foot platforms are 7 x 16'° in
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USING THE HANDLEBARS Using the Pulse Function on the Stationary Handlebars The pulse window on your electronics works in con- junction with the pulse sensors found on tile stationary handlebars When you are ready to read your pulse. 1. Place botll hands firmly on the pulse sensors For the most accurate reading, it is important to use both hands and to temporarily stop n!oving 2. Look at your pulse window. The small heart will begin to blink 3. 'four heart rate will appear in the window approxima
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CARE & STORAGE Care directions Your Eclipse TM1000HR has been carefully designed to require minimum maintenance However, we recommend the following to keep your elliptical trainer operating smoothly . Use your elliptical trainer indoors only Wipe all perspiration from your elliptical trainer with a soft, clean clotin 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 o
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GETTING STARTED Once your Ectipse TM 1000HR 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 t!4e left foot pedal to its lowest position I) Face forward and put your hands on the stationary handlebars 2) Place your left foot on tile left foot pedal and balance yourself 3) Carefully tilt your right foot over the rnachine and pla
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THE ECLIPSE TM !000HR WORKOUT Learning to move elliptically Your Ectipse TM t O00HR features a smooth, natural true elliptical path To start exercis- ing, stand upright with good posture, on the foot pedals Hold tile stationary handle- bars and bend your elbows Avoid hyperextending or "locking" your arms Begin to move your feet in a forward motion The elliptical motion is a natura! motion like walk- ing Relax into the movement When you are comfortable with tile leg motion, place your hands on th
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2, Reverse basic position Stancl upright on the foot pedals with your hands on eittTer the stationary or dual action handlebars, Move your legs backwards in a smooth, elliptical motion, Maintain good, upright posture throughout tile exercise and a "soft" knee position Avoid leaning or pulling back on ttTe handlebars In this exercise the front and back of the thigtTs and tqips equally share tl_e workload 3. Modified squat position - (This is an advanced exercise, perform it only as long as you ca
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5. Reverse forward lean position Stand upright on the foot pedals with your hands on eitller the stationary or dua! action tlandlebars Lean f forward sligtltly witl_ a 'full body lean as described in #4, Move your legs backward in a smooth, elliptical motion. TtTis exercise reverses tt_e 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. Bacl(ward lean position Stand upright on the foot peda
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8. Upper body pull In this exercise, you will be using only your arms_ Your legs should remain stationary throughout the exercise Stand uptight on tile foot pedals with your hands on the dual action handlebars Lean back slightly witt7 a Tull 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 fee! the action in .your upper arms and back muscles Increase
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Frequency: 3 - 4 times per week Duration: 20 - 30 minutes Intensity: 60 - 70% of age predicted ma×imuFn heart rate Stepping speed: Less than 50 strides per minute PROGRAM TM(/O Intermediate Conditioning Program In most cases, tills program will produce results consistent with the fitness goals for tt_e majority of t!le general fitness population Exercises: Do an.v combinations of all the exercises or simply focus on tile exercises I & 2 for tile entire exercise period,, Frequency: 3 - 5 times pe
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TARGET HEART RATE ZONE Effective aerobic training t:o improve your fitness and health requires working out at Minimum Maximum an exercise intensib! that raises your pulse to Age (S0%I (80%) a level that safely challenges your tleart and 20 f00 160 lungs This level can range between 50% - 80% of your maximLlnl heart rate and is 22 99 158 called your Target Heart Rate Zone. tFyou 24 98 I57 are new to exercise or out of shape, 50% - 26 97 155 60% may be adequate to promote good cardiovascular condi
