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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. SUGGESTED 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® 4100HR/A exercise program, the emphasis should be 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. 17 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. 16 6. Buttocks, Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the hands and pull it over your body and towards the ground. You should feel a stretch in your hips, flat on the floor, gently grasp the bent knee with your floor. Bend one leg at the knee. Keeping both shoulders 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. 9 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 wh...