Fitness Quest 1000HR Owner's Manual

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Owner's Manual

Before Using Your

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TABLE OF CONTENTS

Introduction ......................................................................... 2

Important Safety Tips ....................................................... 3

Specifications & Parts ................................................. 4

Exercise Guidelines ........................................................ 5

Warm Lip & Cool Down Stretches ................................. 7

Using Your Eclipse t000HR ......................................... I 0

Using The Handlebars .................................................. 11

Care & Storage ..................................................... 12

Getting Started ................................................................ t3

The Eclipse 1000HR Worl<out ...................................... 14

Suggested Workout Programs ....................................... 17

Target Heart Rate Zone ................................................ 19

Your Total Fitness Program ................................ 20

Limited Warran_ & Service ................................... 21

Workout Progress Chart .............................................. 22

Exercise Data ............................................................ 23

Fitne sO ,

@2001 Fitnes_ Quest_ Inc, All rights reserved
EclipseTM and Orbi!:at Linking System TM ape a t_&_demarks of Fitness QuestLR} inc U S Paten[ed
f15 893.8Z0 Made in Taiwan No part of this booklet may be reproduced or utilized in any Form
or by any means electronic med_anicat or o_llervvise without the expressed written consent of
the copyright holder.

NTRODUCTtON

Congratulations on your purchase of ttne Eclipse TM !O00HR Elliptical Trainer You lnave
selected one of tfne most advanced, durable and convenient aerobic exercise products
on the market today With the Eclipse t 000HR. you can get the physiological and
tectnnical benefits of ttealtt7 club models at an incredible value Whether you are inter-
ested in weight control, strengthening your heart and lungs, toning rnuscles or a com-
bination of tllese, the Eclipse t000HR Elliptical Trainer can help you aclnieve your goals

To give you the best fitness results, aerobic equipment should be simple, fun and
well-designed The Eclipse 1000HR delivers straight across tlne board Its patented
Orbital Linking System TM gives you an easy, tow-impact stride that t_ot!ows a true
elliptical path with no "drop ofF' sensation found in so many elliptical trainers You can
change your muscle involvement quickly and easily by simply cinanging from a forward
to a reverse foot motion or by changing your position sligtntly Youll use the muscles of

your upper and lower body for a calorie burn equal to running on a treadmill witlnout

sacrificing your knees, hips and ankles_ State of timeart electronics and built-in pulse
sensors give you an immediate pulse reading making it convenient to maintain a con-
sisten!: heart rate And the Eclipse 1000HR is so easy to use tlnat you'll be able to step
on and begin your workout rigfnt away Finally the streamlined profile of the Eclipse

t 000HR will fit in any home or apartment and time transportation wheels make it easy

to maneuver and store

Just one hour a week - three twenty minute sessions - is all it takes to begin experienc-

ing the healtln benefits of aerobic exercise Witln regular use of your Eclipse 1000HR
Elliptical Trainer, you may soon notice some important ctaanges 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 l-ninutes every day, you cain accelerate

these benefits dramatica!ly

We want you to be completely satisfied with your Eclipse 1000HR Elliptical Trainer tf

during the course of using your Eclipse 1000HR you have any questions or concerns,
please write or call our Customer Service Specialists at the address or plmone number
listed below As always, we wish you success in your fitness goals

Sincerely,

Karta Williamson, Customer Sen,ice Manager

Eclipse 1O00HR, Customer Service Departrnent

t 71 Fitness Quest Plaza, Canton, OH 44750 t 001
t-800-32 !-9236, Monday througtn Friday, 9.00am to 4:30pro. Eastern Time

IMPORTANT: This owner_ manual is the authoritative source of information about

your Eclipse 1O00HR. Please read it carefully and follow all the instructions,

_MPORTANT SAFETY lIPS

Before starting this or any other exercise program, consult your physician,

who can assist you in determining the target heart rate zone appropriate for your

age and physical condition Certain exercise programs or types of equipment may
not be appropriate for all people Ttlis is especially important for people over the

age of 35, t:)regnant women, or those with pre-existing health problems or

balance impairments

Start out slowly and progress sensibly.

Monitor your heart rate while you exercise and keep your pulse rate within

your target heart rate zone. Follow the instructions on page 19 in this manual

regarding heart rate monitoring and how to deternline your appropriate target

heart rate zone

Do not overexert yourself with this or any other exercise program. Listen to

your body and respond to any reactions you may be having You must learn to distin-

guish "good" pain. like fatigue, from 'bad" pain, which hurts If you experience any
pain or tightness in your cl_est, 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, tf, during the
course of exercising, you become so breathless that you cannot hold a short
conversation, stow down

Use care when stepping on and off the equipment. Set LIt:)and use your Eclipse

I000HR on a solid, level surface Follow the instructions found on page t 3 of this

manual for proper entry and exit techniques
Check all moving parts before each use., Do not use the equipment unless all

moving parts are working correctly
Keep fingers and limbs, loose clothing and hair away from all moving parts.
_!ear appropriate clothing when exercising. Workout clothing should be comfort-

able and tighD,_/eight Wear athletic shoes° such as runrlirlg or aerobic shoes.. Do not
use this product vvith bare feet or when wearing only socks or stockings

The Eclipse TM I O00HR is not intended for use by children. Keep this and all

fitness equipment out of the reach of children

:::::::RE ME MBER - REVl E\,X/TH its :O'_0(/NER'S ::::i

/:::/::: MANUAL THOROUGHLY BEFORE

_:STARTING YOUR \,)I/ORKOUT! ::::::::_{::::

3

_PECIFICATIONS & PARTS

Eclipse TM 100OHR Specifications:
Product Weigl%: Approx 85 lbs

Length: 44 _

Width: 265"

Height, 61"
Maximum user weight: 275 Ibs

Pulse Grips

Stationary
Handlebar

Dual Action

Handlebar

Water

Bottle

e Foot Platform

@

o Front RoLlers

................ oRear Caps

4

EXERCISE GUIDELINES

ttyou are just starting an exercise program, choose a time of day thatis good for you
and stick to it closely Try to do your Eclipse TM I O00HR workout three times per week at
first and then gradually progress to four or five clays a week Choose a time when you
feet energetic, when there are few interruptions and when you t4ave not eaten a
heavy rneal 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 Rernernber. it may
take a few weeks to be able to complete time 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, zeasonable goals

Record your progress by using the charts provided at the end
of this booklet.

Celebrate your successes - even the small ones! Give yourself
incentives for reaching each of your goals and reward yourself often

Place your elliptical trainer where you can easily watch "P_
or listen to music as many people find that makes your workout
more er_oyable

Take your setbacks in stride. If you miss a day on your schedule

(or even a week), itis 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 ttnink they are needed

Your Eclipse TM | O00HR /orkout \ 'dill Consist of
Three Phases:

W'arm-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 timestretches found on page 7-9 of
this manual Follow your stretches with at least three 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 sirnply walking in place before
starting your workout

Aerobic and Muscle Toning Workout
To gain the health and fitness benefits that you seek. your warrn-up should be

followed by a 20 minute workout on your etlipl:ical 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

workouts1:oa totalof 30 rnirlutesrnostdaysof theweep tf losingweightisoneof
your goals,you maywant to graduallyincreaseyourworkoutsto 5 or 6daysper

week Morefrequentworkoutsat longerdurationsrequirethebodyto burn more

caloriesand usestoredfatfor energy.
Forthefirstweepor so,you mayfeelsomemusclesoreness.Thisisquitenormal

andwill disappearina matterofdays Ifyou experiencemajordiscomfort,you may
be on aregimenthatistoo advancedforyou oryou mayhaveincreasedyour
programtoo rapidly

Oncethe basicellipticalworkoutiscomfortabletoyou,intervaltrainingoffersthe
opportunityfor greaterworkoutvariety,cardiovascularbenefitsandincreasedfatand
calorieburning Intervaltrainingmeansalternatingshortperiodsof higherintensity
stridingwith periodsoflower intensitystriding Whenyou performtilehigh intensity
periods,you maybeworkingat a levelthatisat thehigh endor mayexceedyour
t-argetHeartRateZone.]"helowerintensityexercisesareat thelowerendofyour
TargetHeartRate

Beginnelscanalsouseintervaltrainingbysimplyalternatingperiodsof moderate
stridingwith restperiodsof easystriding Ifyou arehavingdifficultycompleting20
rninuLesofnon-stopstriding,,workfor3 to 4 minutesthen festwithaslowerpace
for oneminute Repeatthispatternuntilyour twentyminutesareup

Remembertomonitoryour tqeartratethroughoutyourworkout Itwill helpyou
determinethelevelofexertionthat issafeandappropriateforyou andserveasa
good measureofyour progresstowardimprovedfitness.

There are four variables that will help you control the intensity

of your workout and keep your heart rate at a safe and

appropriate level.

,_ The position of your feet. The further back on the foot pedals you place

your feet, the harder the workout since the elliptical path is larger

" Your hand position. Using the dual action handlebars takes more effort

than simply using the stationary handlebar:

_, Your speed. The faster your workout tempo, the greater the effort Slowing

down your tempo at any time wil! make your workout easier

_, Adjusting the resistance, Once you are able to easily complete an entire

workout at a fast tempo, you may want to increase the resistance to make the
workout more challenging

Cool Down

Towards the end of the aerobic and muscle toning please of your workout, gradually

slow your tempo down and switch your hands to time stationary handlebar Your goal

is to bring your heart ra_e down to within it_ normal resting rate Cornplete your

workout with the series of stretclTes shown on pages 7-9 of this manual Stretching

at the end of your workout wit! help prevent muscle cramps or injury

WARM UP & COOL DOWN STRETCHES

Stretches can help improve flexibility and relieve the tightness in rnuscles that results
from repetitive sport movements that require a limited range of motion, like elliptical
striding. When performing these stretches, your movements s!70uld be stow and
smooth, with no bouncing or jerking Move into the stretch until you feel a sligl7t
tension, not pain, in the muscle and hold the stretc!7 for 20 to 30 seconds Breathe
slowly and rhythmically, Be sure not to hold your breath Remember that all stretclTeS
must be done for both sides of your body

I. Quadriceps Stretch
Stand close to a walt, chair or other solid object Use
one hand to assist your balance, Bend the opposite
knee and !ift your' heel towards your buttocks Reaci7
back and grasp the top of your foot with the same side
hand, Keeping your inner thig!Ts close togettTer, slowly
pul! your foot towards your buttocks until you fee! a
gentle stretch in tf7e fl'ont of your thigh, You do not
have to touch your buttocks with your heel Stop pulling

when you feel the stretct7 Keep your kneecap pointing
straight clown and keep your knees close together (Do

not let the lifted knee swing outwards.) Hold the

stretch for 20 to 30 seconds,, Repeat for t!Te other leg

2. Calf and Achilles Stretch
Stand approximately one arms lengtt7 away from a wall

or chair with your feet hip-widt!7 apart Keeping your
toes pointed forward, move one leg in close to the chair
while extending the other leg behind you Bending the
leg closest to the chair and keeping the ottTer leg
straight° place your hands on the chair Keep the heel
of the back leg on the ground and move your hips
forward, Slowly lean fo[ward from the ankle, keeping

your back leg straight unti! you feel a stretcl7 in your calf

muscles Hold for 20 to 30 seconds., Repeat for rite
opposite leg

7