Sears Eclipse 1000HR User's Manual
Contents
1. i 1 n N f 4 i w Ed n d VR E M r S 1 S ue ve i r by X E D NT aot 4 a Ls E l 7 4 m t X3 3s MS a fs K A a i T a ls X b d ka C m S t 1 x TA E R 2 x s J N3 S Ey 7 m E Nen ah iot m x 3 Y E T p M x Y 3 1 4 r ti nos uo d MT Mom Q 28 A oe v LI vua M x Ww S 4 U ai n Ain M T ES Vs Y t amp A e Lad L Y U L is f w UN P fh m t s b st ES KC n in L LX e t j ta La n xL lad i X mI d 6 N P m E ad T KJ T M k l p y ua K Nn a m E T p E ae x xa f ple t i i TAN ya n U 1 Ka Ps t U w z h o b ha Mx v Thy ct wks UE Port f v tulis ul E H mue i r fs V ES wed En a L r a K f bt m p gt pr ey vy A Jt DS 22 f MIL Mf E s n hapat x X at L h dea E thu DC lt D f x d B ie u C y mms G U t A H A Ld Ph fh aa ey m x DX Y a n E l IPAE Nu F t a t AM wrt T S S T bs m6 ow ay Du v y PM g a ka Neen N 4 an f NL Ae Nen et E Hx m 4 Th m N U i E NT P x E eim va uL n p N v wot U 5 na x T LI att E d 2 US 5 1 es Tu w r E 4 L s M n OTI Eu o Y wt A i gt e n EF ey di an a 2 T2 P B ty f if 4 ay i parme Pant sran T 6 s NT ord NUM 27 c YE e peu i2. in the muscles in the back of your hips and thighs 7 Reverse backward lean position Stand upright on the foot pedals with your hands on either the stationary or dual action nandiebars 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 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 pedais with your hands on the dual action handiebars Lean back slightly with a full body lean from the ankies Reverse your normal handlebar motion and pull back and then push forward on the handiebars 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 shouiders and your lals working SUGGESTED WORKOUT PROGRAMS cupi Below and on the following page you will find two workout programs The program that you follow should be determined by y
3. 1000HR 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 1 GOOHR delivers straight across the board Its patented Orbital Linking System 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 Youll use the muscies of your upper and lower body for a calorie burn equal to running on a treadmill without sacrificing your knees hips and ankles State of the art electronics and builtin pulse sensors give you an immediate pulse reading making it convenient to maintain a con sistent heart rate And the Eclipse 1000HR is so easy to use that youll be able to step on and begin your workout right away Finally the streamlined profile of the Eclipse 1 000HR 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 experienc ing the health benefits of aerobic exercise With regular use of your Eclipse 1000HR Elliptical Trainer you may soon notice some important changes in yourseif such as More endurance and stamina n Less body fat and excess weight if you do not increase your caioric intak
4. 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 Measuring Sights Waist Thighs L R Calves L R Resting E Heart Rate Update once a week W eek Of Total Date Workouts Workout Time 23 EXERCISE DATA CHART anes win avi j m po apis gr Update once a week Week H Of Date W orkouts 24 Total W orkout Time UN x X X a L X m E T AY x a iy 1 K trr h t 4 h u E tw NEED Ma E wa z U S t DT wa QT P E naf by E wie da K t T JM em S A to a t 50 T Mene M l Id de He ders Hoe AMI HHA t ve TN 7 Ne p m s 4 l 2 t Ya E L D a I Eanna Nun a Li Mars ary r ma 3 P ps M d n tw A MC E r R D T ps C r t EN DU Ww m at ae m tt D rarr lt t v i E EN Somme ba 1 5 i E a ty Tur s c Sk v um s N masa r e ra hi d uc tr ine Ea 1 ve n 2 d v amp amp d l 7 y n i ve E 4 i E A P 4 L i M we xa Dr S 7 OY ky M oW i 5 bi k d
5. children Keep this and ali fitness equipment out of the reach of children ix REMEMBER REVIEW THIS OWNER s E MANUAL THOROUGHLY BEFORE SPECIFICATIONS amp PARTS w x Eclipse 1000HR Specifications Pulse Grips i eS Ee Nm N x Approx 85 Ibs Product Weight 44 Length Width 4 U EA E rae aa TT AIL E st ht 275 IDS MUP user weg Height 61 Max Stationary Handlebar G ey IRI Dual Action Dual Action Handlebar Handlebar nao gy Co wa Me MERERI ERU ee Foot Platform XX NNT mpr coc 6 Front Rollers m enne 8 Haar Caps CISE JS HON GUIDELINES e A pw aA eeh IF you are just starting an exercise program choose a time of day thats good for you and stick to it closely Try to do your Eclipse 1 OOOHR 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 ancl when you have not eaten a heavy meal for approximately two hours Motivational Tips Keep your motivation and interest high by remembering these simpte tips a Set goals for yourself that are challenging but realistic Remember it may lake 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 he
6. 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 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 puli 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 8 Arm Puliback Stand with your feet shoulder width apart and toes pointing forward ancl 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 anc bend your elbows Release your hands and return them to your sides USING YOUR ECLIPSE 1000HR The Eciipse OQOHR with
7. OL i Sn ME LU i A Y Q3 1 a D t 2 P 5 i P pas D g va 2 E uh m Y S L He env S Y a m E and ae Um Aie oa PE 3 ELA teak ae ti iv 2 X Aa 5 l td rh E K i wa E i E y TU E 3 e F idi d ii i ub 8 i S i kt s i H Nx S z r X eM r f ore YA i ya n x d pe des 19 ten ay a Sa t A Za E t wm lt TALES A EE T E i tra n x E ta E 7 E va Y mi E E 3A E t e Er Lok L a z Y a ade i x Xi toG RS Ron fe a ix 1 4 A C qa 7 L Td MA 1 4m id te v r P 7 Tu QeT kd or EM fi m Tr AT amp 5 2 HE us AM t3 il ty a L m fren kie z f T t ppm hr G E x z d G Ped L L kat g a d eme eo T ya Lr N A i x NO 1 eat DC ae 5 E 3 2 Sot E w Fay Le run Wa 24 c re E ux i 6 X Ss ai EN Ped bolo orc if N ee wu ENS joi ES I P T i 1 Boy quad Qs um lt met x i2 usd z x A FE EY Ta m U A Y pom En PEE 2 E m d a ws en eit i PER t 25 2A m E MM iy N SE s DS PEN 7 ET et hes Pas s N YA it pi p we Z i z Eir gt Ex LN E c 7A v H Cry ar i E tw OR E lt hw pr pa v pd EA x ae H E e EI F a fi i as N H t I a zi P aot Fa e ul r i a f 3 Sm S B N E 1 e x N Aon T et x z We E Pome Cae BIS e FEE m P a za 3 TH 4 vu POR a e i E f L 2 x 2 pu da is B e x Ld emp wie t gt L x ej i i G we T K n3 i ER nm N E Ut a Li or
8. P nu YA Po E LA ts Ae Pv ra VS N i fa F N L t d m Tos dee x A FS tod P he Vo d U 4 S i np m et et e U 5 r e n pU Set l P E KA ja H hi UU k a i had v s m U f t pp GU E P fet TD ye Mul C QUU e Vet ar ent 4 Jl 9 c m F ta Hes Sa o T y n ae d B P 2 E P La Ye l n i i ya ve 4 7P N wy m MN m a t T D L SE la L e uw 3 t 2h ye C QT uem t eet 2 an L aw T b I Cet ae h T cn id t pote nana iP t 7 U ag pu ai ft ne Fa Tem i wu m RS s ae n P we we E Ia LA a n oa t md Red ha i T 4 J S Li es i A 4 EON SA X L T P R KA 5 wry t X U L E J n w s d VS Pat L D ka Ta k TM E L1 Ph Ld L L u Lf URS
9. STRETCHES od D mira s 22 4 rue wo E Saa Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion tike elliptical striding 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 hoid 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 T Quadriceps Stretch Stand close to a wail chair or other solid object Use one hand to assist your balance Bend the opposite knee and lift your heel towards your buttocks Reach Dack and grasp the top of your foot with the same side hand Keeping your inner thighs ciose together slowly pull your foot towards your buttocks until you feel 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 outwards Hold the stretch for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch stand approximately one arms length away from a wall or chair with your feet hip widih apart Keeping your toes pointed forward move one leg in close to th
10. alth Break your overall fitness Goals down into small reasonable goals 2 Record your progress by using the charts provided at the end of this booklet s Celebrate your successes even the small ones Give yourself incentives for reaching each of your goals and reward yourself often Place your elliptical trainer where you can easily watch TV or listen to music as many people find that makes your workout more enjoyable 2 Take your setbacks in stride if you miss a day on your schedule or even a week its not roo 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 Eclipse 1000HR 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 page 7 9 of this manual Follow your stretches with at least three 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 Aerobic and Muscle Toning Workout 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 a
11. bI La Eu 2a dz P a n v Tw T r L zi U j to a d 5 D x a iJ 1 D lt L d e z E L PA x TE e z 4 i z ee tox t zi E H m en xd at v 5 ve E x t lt v n T R x z 1 5 N AT ES z 7 G XM t f H t M D SE t vu i V l l p 5 f s gt te H 1 YA B T 5 YA F x 1 X i o LP GRAN G d r S Sa K neu Pa 7 ea n n t L 4 l C E E E 5 ii g jpa fr C Y c 07 Or j S ma ES aS E x an k H YA S ec H cs i E ES for i i P n ae m x C Ch f n d E E x E x E nammi P E 2 RA 0 3 Y Ee d z SIA pa e ead Sores E i 2m C Is dirt ES e g p pi a rer 3 one S x b fy g 1 XM es gt z E Kr Bi nde te Per uer a igh us xr RTE D i ji PN S ee xy EN K EH w z 7 rte d W t E zi zt D 9 ir e rS dC os X f LET e a zt s t T i Li IA Poi 5 m L E GB za 7 n V 1 2 t E me E s t we i t X an rol Pt i th A 3 c Y r i r z 2 A F er t e j LO M 4 H b n Y 3 E 3 E 24 7 fa E dy 5 S t U B e an t 5 rc G DH C X MJ X s i he 9 be tg E E e E FA N T i t E 7 me Xue m Tt ae t ie 0 lad lt z rm 2 o e Y s i RC lt i Mr D p a roe I zz E P
12. e improved muscle tone in both your upper and lower body s Increased energy for daily tasks Less stress and a more positive outlook 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 1000HR Elliptical Trainer If during the course of using your Eclipse 1000HR you have any questions or concerns please write or call our Customer Service Specialists at the address or phone number listed below As always we wish you success in your fitness goals Sincerely Karla Williamson Customer Service Manager Eclipse 100OHR Customer Service Department 171 Fitness Quest Plaza Canton OH 44750 1001 1 800 321 9236 Monday through Friday 9 00am to 4 30pm Eastern Time IMPORTANT This owners manual is the authoritative source of information about your Eclipse 1000HR Please read it carefully and follow all the instructions IMPORTANT SAFETY TIPS Before starting this or any other exercise program consuit 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 probiems or balance impairments Start out slowly and progress sensibly Monitor your heart rate while yo
13. e 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 nips 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 3 Overhead Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent Lift one arm overhead and bend your eibow 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 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 bounce from the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repeat 5 Standing Hamstrings Stretch Stand with your legs hip width apart Extend one leq out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back ieg and lean forward slightly from your hips unti you feel a stretch in the back
14. ections Your Eclipse 1000HR has been carefully designed to require minimum maintenance However we recommend the following to keep your elliptical trainer operating smoothly Use your elliptica trainer indoors only Wipe all perspiration from your elliptical trainer with a soft clean cloth after each use to prevent an accumulation of sweat and cirt 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 coth Do not use any abrasive cleaners and or polish as these wili damage the surface Store your equipment in a dry area away from children and high traffic areas a Regularly check the tightness of nuts bolts and pins Storing directions Your elliptical trainer is lightweight compact and portable it can be easily moved from place to place and is smail 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 SIARTED gu jV MXN i Once your Eclipse I OOOHR is assembled make sure that your workout space has a solid level surface with plenty of space around it Practice gettin
15. ed Less than 50 strides per minute PROGRAM TW O intermediate Conditioning Program in most cases this program will produce results consistent with the fitness goals for the majority of the general fitness population Exercises Do any combinations of ail the exercises or simply focus on the exercises amp 2 for the entire exercise period Frequency 3 5 times per week Duration 20 45 minutes Intensity 70 80 of age predicted maximum heart rate Stepping Speed 50 60 strides per minute NEL HEART RATE ZONE 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 5096 80 of your maximum heart rate and is called your Target Heart Rate Zone If you are new to exercise or out of shape 5096 6096 may be adequate to promote good cardiovascular conditioning A well condi tioned athlete may prefer to work up to an 8095 8596 rate Using your heart rate as an indicator of your fitness level provides a built in work intensifi er if youre untrained you ll require less effort to reach your target heart rate zone As your cardiovascular fitness improves anci 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 av
16. erage incdivici ual in good health To use the chart find your age and the corresponding minimum and maximum target heart rate zones Age adjusted heart rate beats per minute DETERMINING YOUR HEART RATE To determine your heart rate Y Pause just long enough from your exercise to take your pulse aj Push the button on your electronics computer until the heart icon appears on the display screen b Gentiy grab both metal pulse grips on both handlebars Wait 6 seconds ci Your 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 Regardiess of your exercise heart rate you should siow down if you are breathless and cannot carry on a short conversation Also remember that during interval training your heart rate may exceed the 80 maximum rate This is normal and when you resume aerobic training your heart rate will adjust back to the normal target heart rate 19 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 inciucles 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 muscle
17. g in connection with the sale use or repair of the product SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITA TION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES SO THE ABOVE LIMITATION OR EXCLUSION MAY NOT APPLY TO YOU THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY HAVE OTHER RIGHTS THAT VARY FROM STATE TO STATE In the event of failure of this product to conform to this warranty during the warranty period you must return this product to the location shown below at your own expense unless otherwise approved by us in advance Fitness Quest will repair or replace at its own option the product or any covered part except that this warranty does not cover damage caused by accident inciuding in transit or repairs or attempted repairs by any person not autnorized by Fitness Quest or by vandalism misuse abuse or alteration In order to obtain service under this warranty use the following procedure Send the part for replacement to c o ECLIPSE 1000HR Attn Customer Service 171 Fitness Quest Plaza Canton Ohio 44750 1001 RJ Be sure to include Legible return address s Daytime phone number Brief statement concerning the part in question S Your Package ID and or copy of proof of purchase WORKOUT PROGRESS CHART E n Use the chart below and the chart on pages 23 and 24 to keep track of your progress over time Before writing on them make as many copies as you think youll need We suggest you keep these in
18. g 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 handiebars 2 Place your left foot on the left foot pedal and balance yourself 31 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 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 br ng 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 s 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 1 O00HR with a smooth and rhythmical motion Lb aas Duae C THE ECLIPSE 1000HR WORKOUT Learning to move elliptically Your Eclipse 1000HR features a smooth natural true elliptical path To start exercis ing stand upright with good posture on the foot pedals Ho
19. its patented Orbital Linking 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 1000HR 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 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 ellipticai motion and therefore the harder the workout THE HANDLEBARS S Stationary Handlebars Your Eclipse ODOOHR comes with both dual action handlebars and stationary hancdlebars 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 eibows 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 Using the Pulse Function on the Stationar
20. ld the stationary handie 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 natural motion like walk ing Relax into the movement When you are comfortable with the leg motion place your hands on the dual action handiebars Push and pull gently with your arms allow ing them to pump in a natural motion as if you were walking Once you have mas tered the forward motion reverse your foot motion and stride backwards Again the motion should feel completely natura 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 T0OOO0HR Before performing any of the exercises please read these instructions care fully 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 wili 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 comfortabiy To increase intensity gradually speed up the pace to a run 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 fo
21. mount 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 Io 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 ana 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 al 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 clifficulty completing 20 minutes of non stop striding work for 3 to 4 min
22. our 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 18 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 8 Always remember to warm up and cool down Never try to overdo it moderation and consistency are the keys to long term results s Remember to drink lots of water a Remember to breathe normally If you become so breathless that you cannot hold a short conversation stow clown PROGRAM ONE initial Conditioning Program When first beginning your Eclipse OOOHR exercise program the emphasis should be placed on gradually building up to Z0 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 amp 2 only for the entire exercise period or any combination of exercises 1 2 4 5 6 amp 7 for the duration of the exercise period Frequency 3 4 times per week Duration 20 30 minutes Intensity 60 7096 of age predicted maximum heart rate Stepping spe
23. p TE TABLE OF CONTENTS MUO OCG PT RE WOOP ECS Ey OS is ps ARZ e atin tard uidere 2 Specifications Gras waco n aoi duties der d PRE CSS GUCE S as cure He iaaea dune 2D Warm Up amp Cool Down Stretches us ww 7 USING JOB ECD TOODA R AA gee cede dd WISING The Ende S ose qt dutem Gane na d dd Slc sre UTD COGIC rio THe ECIDSe TOOUPIS WOEDKOUE ia Fo udggested WOFPKOLETTOOFSUIS kaaa i uem 17 Tere Heart Nate CONC uuaa ie ia 19 YOUR TODO BIIDBSS POG I a stead ka Ya ZA Limited Warranty amp SerVICB Z UAE SS eT CIA odo eai e A Exercise Data 23 FitnessQuest 2001 Fitness Quest Inc Al rights reserved Eclipse and Orbital Linking System are a trademarks of Fitness Quest inc US Patented 45 893 820 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 hoider INTRODUCTION Z E E EI Rain IT petit T SE 1 Sp Fs C 7 Dis Congratulations on your purchase of the Eclipse 1000HR Elliptical Trainer You have selected one of the most advanced durable and convenient aerobic exercise products on the market today With the Eclipse 1000HR you can get the physiological and technical benefits of health club models at an incredible value Whether you are inter ested in weight control strengthening your heart and lungs toning muscles or a com bination of these the Eclipse
24. rward 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 tne thighs and hips equally share the work load during the elliptica movement 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 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 pedais with your hands on either the stationary or dual action handiebars 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 ancd your head upright and reiaxed 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 Rex them beyond your toes Yo
25. s increase your metabolic rate and strengthen your bones n A diet that is safe sensible and healthy Today ali 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 maintenance Strength conditioning adds lean muscle to your body increasing your bodys 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 1000HR you can burn more fat and calories than with just aerobic exercise alone The Eclipse 1000HR 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 Consult with your physician about an eating plan thats right for you Healthy eating habits and exercise will help you reach your goal We recommend that you follow dietary guidelines approved by the US Department of Agriculture and the US Department of Health and Human Services These guidelines are contained in the Food Guide Pyramid 34 x agot Jwg pad Yn C Cara aX K A CU aen 3 a k Kav cA e e Mam n m preset de ae WA mahak ogame OSTA PO TANTANA ds Air 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 ea
26. t 3 5 serv ings a day from the Vegetable group Milk and 2 4 servings from the Fruit group Yogurt amp vd Cheese You should also eat 2 3 servings a day from the Milk Yogurt and Cheese group and from the Meat Pouitry Fish Beans Eggs and Nuts food group Lastly use Fats Oils and Sweets sparingly Meat Poultry Fish Beans Eggs amp Nuts f Sugar em KEY y fadded SF occuirring and adden 20 LIMITED K WARRANTY amp SERVICE For a period of 12 months from date of receipt Fitness Questi Inc warrants that this product will be free from defects in materials and workmanship This warranty applies only when purchase of the product is from an authorized dealer and is for personal or household use but not when the sale or any resale is for commercial use This warranty is not transferable EXCEPT FOR THE LIMITED EXPRESS WARRANTY STATED HEREIN FITNESS QUEST INC DISCLAIMS ALL OTHER EXPRESS OR IMPLIED W ARRANTIES INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABILI TY AND FITNESS FOR A PARTICULAR PURPOSE SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY INCLUDING IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE LASTS SO THE ABOVE LIMITATIONS MAY NOT APPLY TO YOU Fitness Quest will not be liable for any loss or damage including incidental or consequential damages of any kind whether based upon warranty contract or negligence and arisin
27. u exercise and keep your 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 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 distin quish 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 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 LODOHR 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 comfort able 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 The Eclipse 1000HR is not intended for use by
28. u will feel additional emphasis in your glutes and quadriceps hips and thighs during the exercise 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 ankies a full body lean rather than rounding your back from the waist Move your legs forward in a smooth elliptical motion Keep your eibows slightly bent and avoid leaning on the handiebars In this exercise you will feel more emphasis in the muscles in the front of your thighs 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 fuli body lean as described in 4 Move your legs backward in a smooth eiliptical motion This exercise reverses the direction of the previous exercise Avoid leaning or pulling back on the handiebars You will feel more emphasis in the rnuscles in the front of your thighs 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 wili feei more emphasis
29. utes then rest with a slower pace for one minute Repeat this pattern until your twenty minutes are up Remember to monitor your heart rate throughout your workout lt will help you determine the level of exertion that is safe and appropriate for you anc serve as a good measure of your progress toward improved fitness 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 s 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 S Your hand position Using the dual action handlebars takes more effort than simply using the stationary handlebar a Your speed The faster your workout tempo the greater the effort Slowing down your tempo at any time will make your workout easier a 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 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 its 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 WARM UP amp COOL DOWN
30. y Handlebars The pulse window on your electronics works in con junction with the pulse sensors found on the stationary handlebars When you are ready to read your pulse T 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 2 Look at your pulse window The smali heart will begin to blink 3 Your heart rate wili appear in the window approximately 6 seconds after you grasp the pulse sensors 4 After reading your heart rate you can resume exercising Refer to the Target Heart Rate Zone chart found on page 19 of this manual for aciditional information about rhe importance of working within certain heart rate zones Dual Action Handlebars Place your hands midway between the top and bottom of the left and right arms on the dual action nandiebars 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 KANE amp STORAG Care dir
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