11
14
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.
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.
T
HE ECLIPSE
®
2100HR/A WORKOUT
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.
EXERCISES
