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flat on the floor, gently grasp the bent knee with your 

hands and pull it over your body and towards the

ground. You should feel a stretch in your hips,

abdominals and lower back. Hold for 20 to 30

seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of
your feet are together. Place your hands on your knees.
Lean forward from the waist and press down lightly on
the inside of your knees. You should feel a stretch in the
muscles of your inside thigh.

8. Arm Pullback

Stand with your feet shoulder width apart and toes
pointing forward and with your knees slightly bent. Let
your arms hang relaxed on either side of your body.
Expand your chest and pull your shoulders back. Bend
your elbows slightly and clasp your hands behind your
back. Slowly straighten your arms as you lift your hands
upward. Raise your hands upward until you feel mild
tension in your shoulder and chest region. Hold for 
20 to 30 seconds. Lower your arms to their original
position and bend your elbows. Release your hands 
and return them to your sides.

6. Buttocks, Hips and Abdominal Stretch

Lay flat on your back with your hips relaxed against the
floor. Bend one leg at the knee. Keeping both shoulders 

5. Reverse forward lean position

Stand upright on the foot pedals with your hands on
either the stationary or dual action handlebars. Lean 
forward slightly with a “full body lean” as described in
#4. 

Move your legs backward in a smooth, 

elliptical motion.

This exercise reverses the direction 

of the previous exercise. Avoid leaning or pulling back
on the handlebars. You will feel more emphasis in the
muscles in the front of your thighs.

6. Backward lean position

Stand upright on the foot pedals with your hands on
either the stationary or dual action handlebars. Lean
back slightly with a “full body lean” from the ankles. Do
not round your back. 

Move your legs forward. 

Your

legs will be moving slightly in front of your body as if
you were cycling. Keep your shoulders aligned over
your hips. In this exercise, you will feel more emphasis 
in the muscles in the back of your hips and thighs.

7. Reverse backward lean position

Stand upright on the foot pedals with your hands on
either the stationary or dual action handlebars. Lean
back slightly with a “full body lean” from the ankles. Do
not round your back. 

Move your legs backward in a

smooth, elliptical motion.

Your legs will be moving

slightly in front of your body as if you were cycling 
backwards. This exercise reverses the direction of the
previous exercise. Keep your shoulders aligned over
your hips. In this exercise, you will feel more emphasis 
in the muscles in the back of your hips and thighs.

Summary of Contents for Eclipse 4100HR/A

Page 1: ... to the manufacturer s instructions See Limited Warranty Card for details If you have any comments or questions contact our Customer Service Department toll free at 1 800 321 9236 Monday through Friday 9 00 am to 5 00 pm Eastern Time Please record the following information and keep for reference Serial ___________________ Date Of Purchase ___________ Save your sales receipt You may wish to staple ...

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Page 3: ...__________ ____________ _____________ ______________ Week Date Of Workouts Total Workout Time Update once a week EXERCISE DATA CHART 2003 Fitness Quest Inc All rights reserved Eclipse and Orbital Linkage System are trademarks of Fitness Quest Inc U S Patented 5 893 820 U S Design Patent 451 972 Foreign Patents Pending Made in Taiwan No part of this booklet may be reproduced or utilized in any form...

Page 4: ... soon notice some important changes in yourself such as More endurance and stamina Less body fat and excess weight if you do not increase your caloric intake Improved muscle tone in both your upper and lower body Increased energy for daily tasks Less stress and a more positive outlook And if you increase your exercise program to 20 minutes every day you can accelerate these benefits dramatically W...

Page 5: ...arn to distin guish good pain like fatigue from bad pain which hurts If you experience any pain or tightness in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before continuing Remember to breathe Do not hold your breath while exercising If during the course of exercising you become so breathless that you cannot hold a short conversation...

Page 6: ... of your progress over time Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done and this data will help you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Resting Heart Rate Calves Thighs Hips Abdomen Wa...

Page 7: ...unt 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 5 EXERCISE GUIDELINES 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 exerc...

Page 8: ...workout gradually slow your tempo down and switch your hands to the stationary handlebar Your goal is to bring your heart rate down to within it s normal resting rate Complete your workout with the series of stretches shown on pages 7 9 of this manual Stretching at the end of your workout will help prevent muscle cramps or injury 6 Target Heart Rate Zone Age Minimum 50 Maximum 80 20 22 24 26 28 30...

Page 9: ...ace your hands on the chair Keep the heel of the back leg on the ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in your calf muscles Hold for 20 to 30 seconds Repeat for the opposite leg 18 Frequency 3 4 times per week Duration 20 30 minutes Intensity 60 70 of age predicted maximum heart rate Stepping speed Less than 50 ...

Page 10: ...lebars 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 Below and on the following page you will find two workout programs The program that yo...

Page 11: ...s 5 Reverse forward lean position Stand upright on the foot pedals with your hands on either the stationary or dual action handlebars Lean forward slightly with a full body lean as described in 4 Move your legs backward in a smooth elliptical motion This exercise reverses the direction of the previous exercise Avoid leaning or pulling back on the handlebars You will feel more emphasis in the muscl...

Page 12: ...ng The further back your feet are placed on the foot pedals the greater the vertical height of the elliptical motion and therefore the harder the workout The Eclipse 4100HR A with it s patented Orbital Linkage System provides a completely smooth and natural feeling elliptical path that minimizes the impact on your hips knees and ankles while providing a superior aerobic and muscle toning workout T...

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