Fitness Quest Eclipse 2100HR/A Manuel du propriétaire - Page 12

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HE ECLIPSE

2100HR/A WORKOUT

Learning to move elliptically

Your Eclipse

2100HR/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 2100HR/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 your intensity

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.

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.

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.

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.