Fitness Quest Eclipse 4100HR/A Manual do Proprietário - Página 10

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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.

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.

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.

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.

UGGESTED 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 lots of water.

• 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

4100

placed on gradually building up to 20 - 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.

exercise program, the emphasis should be

HR/A