FITNESSQUEST ECLIPSE 1100HR/A Посібник користувача - Сторінка 12
Переглянути онлайн або завантажити pdf Посібник користувача для Еліптичний тренажер FITNESSQUEST ECLIPSE 1100HR/A. FITNESSQUEST ECLIPSE 1100HR/A 13 сторінок.
Друкувати сторінку
T
®
HE ECLIPSE
1100HR/A WORKOUT
Learning to move elliptically
Your Eclipse 1100HR/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 1100HR/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 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.
14
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 posi-
tion 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.
11