Fitness Quest Eclipse 4100HR/A Instrukcja obsługi - Strona 7

Przeglądaj online lub pobierz pdf Instrukcja obsługi dla Trenażer eliptyczny Fitness Quest Eclipse 4100HR/A. Fitness Quest Eclipse 4100HR/A 14 stron. Fitness quest owner's manual elliptical trainer eclipse 4100hr/a

Drukuj stronę

OUR 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

4100

, you can burn more fat and calories than with just aerobic

HR/A

exercise alone.

The Eclipse

4100

workout will help with the first two parts of your Total Fitness

HR/A

Program, but you need to make healthy, low-fat eating a big priority as well.

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.

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

Milk,

Meat, Poultry,

Yogurt &

Fish, Beans,

Eggs & Nuts

Cheese

Vegetable

Fruit

Group

Bread, Cereal, Rice

& Pasta Group

Sugar

Fat (naturally

KEY

occurring and

(added)

added)

XERCISE 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

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 -

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.

• Take your setbacks in stride

(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.

Your Eclipse

4100

Workout Will Consist

HR/A

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.

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 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

4100

workout three times per week at

HR/A

even the small ones! Give yourself

. If you miss a day on your schedule