Fitness Quest Home Gym 1100HR User Manual

Dedication to Quality  
Fitness Quest warrants this product to be free from all  
defects in material and workmanship when used  
according to the manufacturer’s instructions.  
See Limited Warranty Card for details.  
1100HR  
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 it into this manual.)  
Owner’s Manual  
For Maximum Effectiveness  
and Safety, Please Read This  
Owner’s Manual Before Using  
Your Eclipse 1100HR.  
Download from Www.Somanuals.com. All Manuals Search And Download.  
EXERCISE DATA CHART  
TABLE OF CONTENTS  
Update once a week  
Introduction.................................................................2  
Important Safety Tips....................................................3  
Specifications & Parts....................................................4  
Exercise Guidelines.......................................................5  
Warm Up & Cool Down Stretches................................7  
Using Your Eclipse 1100HR ........................................10  
Using The Handlebars................................................11  
Care & Storage ..........................................................12  
Getting Started ..........................................................13  
The Eclipse 1100HR Workout.....................................14  
Suggested Workout Programs....................................17  
Target Heart Rate Zone ..............................................18  
Your Total Fitness Program .........................................20  
Workout Progress Chart .............................................21  
Exercise Data Chart....................................................23  
Week  
(Date)  
# Of  
Total  
Workouts  
Workout Time  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
®
©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 #452,285. Foreign Patents Pending.  
Made in Taiwan. No part of this booklet may be reproduced or utilized in any form or  
by any means electronic, mechanical or otherwise without the expressed written  
consent of the copyright holder.  
24  
Download from Www.Somanuals.com. All Manuals Search And Download.  
EXERCISE DATA CHART  
INTRODUCTION  
Congratulations on your purchase of the Eclipse® 1100HR Elliptical Trainer. You have  
selected one of the most advanced, durable and convenient aerobic exercise products  
on the market today. With the Eclipse 1100HR, you can get the physiological and tech-  
nical benefits of health club models at an incredible value. Whether you are interested  
in weight loss, strengthening your heart and lungs, toning muscles or a combination  
of these, the Eclipse 1100HR Elliptical Trainer can help you achieve your goals.  
Update once a week  
Week  
(Date)  
# Of  
Workouts  
Total  
Workout Time  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
_____________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
______________  
To give you the best fitness results, aerobic equipment should be simple, fun and  
well-designed. The Eclipse 1100HR delivers straight across the board. Its patented  
Orbital Linkage Systemgives you an easy, low-impact stride that follows a true ellipti-  
cal path with no drop offsensation found in so many elliptical trainers. You can  
change your muscle involvement quickly and easily by simply changing from a forward  
to a reverse foot motion or by changing your position slightly. Youll use the muscles of  
your upper and lower body for a calorie burn approximately equal to running on a  
treadmill without sacrificing your knees, hips and ankles. State of the art electronics  
and built-in pulse sensors give you an estimated pulse reading which can help main-  
tain a consistent heart rate. And the Eclipse 1100HR is so easy to use that youll be  
able to step on and begin your workout right away. Finally the streamlined profile of  
the Eclipse 1100HR will fit in any home or apartment and the 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 health benefits of aerobic exercise. With regular use of your Eclipse1100HR  
Elliptical Trainer, you may 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.  
We want you to be completely satisfied with your Eclipse 1100HR Elliptical Trainer. If  
during the course of using your Eclipse 1100HR you have any questions or concerns,  
please write or call our Customer Service Specialists at the address or phone number  
listed below, or contact us on our website. As always, we wish you success in your  
fitness goals.  
Sincerely,  
Karla Williamson, Customer Service Manager  
Eclipse 1100HR, Customer Service Department  
211 Fitness Quest Plaza, Canton, OH 44750-1001  
1-800-321-9236, Monday through Friday, 9:00am to 5:00pm, Eastern Standard Time  
IMPORTANT: This owners manual is the authoritative source of information about  
your Eclipse 1100HR. Please read it carefully and follow all the instructions.  
2
23  
Download from Www.Somanuals.com. All Manuals Search And Download.  
IMPORTANT SAFETY TIPS  
ADDITIONAL WORKOUT PROGRESS CHARTS  
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. This is especially important for people over the  
age of 35, pregnant women, or those with pre-existing health problems or  
balance impairments.  
Resting  
Heart Rate  
Date  
Weight  
Hips  
Thighs  
Calves  
Waist  
Abdomen  
Start out slowly and progress sensibly.  
Monitor your heart rate while you exercise and keep your estimated pulse  
rate within your target heart rate zone. Follow the instructions on page 19 in this  
manual regarding heart rate monitoring and how to determine your appropriate target  
heart rate zone. When used properly, the heart rate pulse sensors and display monitor  
provide a reasonably accurate estimate of your actual heart rate. This estimate is not  
exact and persons with medical conditions and/or a specific need for accurate heart  
rate monitoring, should not rely on the estimations provided.  
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 goodpain, like fatigue, from badpain, 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, slow down.  
Resting  
Heart Rate  
Date  
Weight  
Hips  
Thighs  
Calves  
Waist  
Abdomen  
Use care when stepping on and off the equipment. Set up and use your Eclipse  
1100HR on a solid, level surface. Follow the instructions found on page 13 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.  
Wear appropriate clothing when exercising. Workout clothing should be comfort-  
able and lightweight. Wear athletic shoes, such as running or aerobic shoes. Do not  
use this product with bare feet or when wearing only socks or stockings.  
The Eclipse® 1100HR is not intended for use by children. Keep this and all  
fitness equipment out of the reach of children.  
REMEMBER - REVIEW THIS OWNERS  
MANUAL THOROUGHLY BEFORE  
STARTING YOUR WORKOUT!  
22  
3
Download from Www.Somanuals.com. All Manuals Search And Download.  
SPECIFICATIONS & PARTS  
WORKOUT PROGRESS CHART  
Use the chart below and the charts on the following pages to keep track of your  
progress over time. Before writing on them, make as many copies as you think youll  
need. We suggest you keep these in a notebook. You will find it both informative and  
motivational to look back at what youve done, and this data will help you to chart  
future fitness goals as you progress. Every two weeks, measure yourself to rechart  
your progress.  
Eclipse® 1100HR Specifications:  
Product Weight: Approx. 85 lbs.  
Length: 44”  
Stationary  
Handlebar  
Width: 26.5”  
Height: 61”  
Maximum user weight: 275 lbs.  
Pulse Sensors  
Monitor  
Measuring Sights  
Waist  
Dual Action  
Handlebar  
Dual Action  
Handlebar  
Abdomen  
Hips  
Tension  
Adjustment  
Knob  
Thighs (L/R)  
Calves (L/R)  
Water Bottle  
and Holder  
Resting  
Heart Rate  
Date  
Weight  
Hips  
Thighs  
Calves  
Waist  
Abdomen  
Front  
Rollers  
Foot  
Platform  
Rear Caps  
4
21  
Download from Www.Somanuals.com. All Manuals Search And Download.  
YOUR TOTAL FITNESS PROGRAM  
EXERCISE GUIDELINES  
If you are just starting an exercise program, choose a time of day thats good for you  
and stick to it closely. Try to do your Eclipse 1100HR workout three times per week at  
first and then gradually progress to four or five days a week. Choose a time when you  
feel energetic, when there are few interruptions and when you have not eaten a  
heavy meal for approximately two hours.  
A Total Fitness Program is more than exercise and more than eating right. It is a fitness  
for lifeplan that goes hand in hand with an overall healthy lifestyle. This includes  
regular check-ups and exercise, now and for the rest of your life.  
Your total fitness program consists of three parts:  
Aerobic exercise to burn calories.  
Strength conditioning exercises to tone and shape your muscles,  
increase your metabolic rate, and strengthen your bones.  
Motivational Tips  
Keep your motivation and interest high by remembering these simple tips:  
A diet that is safe, sensible and healthy.  
Set goals for yourself that are challenging but realistic. Remember, it may  
take a few weeks to be able to complete the 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, reasonable goals.  
Today, all fitness research recommends both aerobic exercise and strength conditioning  
to achieve balanced fitness. By improving your aerobic fitness you will strengthen  
your heart and lungs, increase your stamina and endurance, and help with weight  
loss. Strength conditioning adds lean muscle to your body, increasing your bodys  
metabolism. In this process, your body burns more calories, even while you rest.  
When you combine aerobic workouts with strength conditioning, as you will with  
your Eclipse® 1100HR, you can burn more fat and calories than with just aerobic  
exercise alone.  
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.  
The Eclipse 1100HR workout will help with the first two parts of your Total Fitness  
Program, but you need to make healthy, low-fat eating a big priority as well.  
Consult with your physician about an eating plan thats right for you. Healthy  
eating habits and exercise will help you reach your goal. We recommend that you  
follow dietary guidelines approved by the U.S. Department of Agriculture and the  
U.S. Department of Health and Human Services. These guidelines are contained in  
the Food Guide Pyramid.  
Place your elliptical trainer where you can easily watch TV  
or listen to music as many people find that makes your workout  
more enjoyable.  
Take your setbacks in stride. If you miss a day on your schedule  
(or even a week), its 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 think they are needed.  
Starting at the base of the pyramid, you  
should strive for 6 - 11 servings a day  
from the Bread, Cereal, Rice and Pasta  
food group. You should eat 3 - 5 serv-  
ings a day from the Vegetable group,  
and 2 - 4 servings from the Fruit group.  
You should also eat 2 - 3 servings a day  
from the Milk, Yogurt and Cheese  
group, and from the Meat, Poultry,  
Fish, Beans, Eggs and Nuts food  
group. Lastly, use Fats, Oils and  
Sweets sparingly.  
Fats, Oils,  
& Sweets  
Your Eclipse® 1100HR Workout Will Consist  
of Three Phases:  
Meat, Poultry,  
Fish, Beans,  
Eggs & Nuts  
Milk,  
Yogurt &  
Cheese  
Warm-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 the stretches found on pages 7-9  
of this manual. Follow your stretches with 5 - 10 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 simply walking in place before  
starting your workout.  
Vegetable  
Group  
Fruit  
Group  
Bread, Cereal, Rice  
& Pasta Group  
Aerobic and Muscle Toning Workout  
Fat (naturally  
occurring and  
added)  
Sugar  
(added)  
To gain the health and fitness benefits that you seek, your warm-up should be  
followed by a 20 minute workout on your elliptical 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  
KEY  
20  
5
Download from Www.Somanuals.com. All Manuals Search And Download.  
workouts to a total of 30 minutes most days of the week. If losing weight is one of  
your goals, you may want to gradually increase your workouts to 5 or 6 days per  
week. More frequent workouts at longer durations require the body to burn more  
calories and use stored fat for energy.  
Effective aerobic training to improve your  
fitness and health requires working out at  
an exercise intensity that raises your pulse to  
a level that safely challenges your heart and  
lungs. This level can range between 50% -  
80% of your maximum heart rate and is  
called your Target Heart Rate Zone. If you  
are new to exercise or out of shape, 50% -  
60% may be adequate to promote good  
cardiovascular conditioning. A well condi-  
tioned athlete may prefer to work up to an  
80% - 85% rate.  
Target Heart Rate Zone  
Minimum  
Maximum  
Age  
(
)
(
)
50%  
100  
99  
98  
97  
96  
95  
94  
93  
92  
91  
90  
87  
85  
83  
80  
77  
80%  
160  
158  
157  
155  
154  
152  
150  
149  
147  
146  
144  
140  
136  
132  
128  
124  
20  
22  
24  
26  
28  
30  
32  
34  
36  
38  
40  
45  
50  
55  
60  
65+  
For the first week or so, you may feel some muscle soreness. This is quite normal  
and will disappear in a matter of days. If you experience major discomfort, you may  
be on a regimen that is too advanced for you or you may have increased your  
program too rapidly.  
Once the basic elliptical workout is comfortable to you, interval training offers the  
opportunity for greater workout variety, cardiovascular benefits and increased fat and  
calorie burning. Interval training means alternating short periods of higher intensity  
striding with periods of lower intensity striding. When you perform the high intensity  
periods, you may be working at a level that is at the high end or may exceed your  
Target Heart Rate Zone. The lower intensity exercises are at the lower end of your  
Target Heart Rate.  
Using your estimated heart rate as an  
indicator of your fitness level provides a  
built-in work intensifier. If youre untrained,  
youll require less effort to reach your target  
heart rate zone. As your cardiovascular  
fitness improves and you become stronger,  
it will require more effort for you to reach  
your target heart rate zone.  
Beginners can also use interval training by simply alternating periods of moderate  
striding with rest periods of easy striding. If you are having difficulty completing 20  
minutes of non-stop striding, work for 3 to 4 minutes then rest with a slower pace  
for one minute. Repeat this pattern until your twenty minutes are up.  
The chart illustrates the predicted minimum  
and maximum target heart rate zones for  
cardiovascular fitness for the average individ-  
ual in good health. To use the chart, find  
your age and the corresponding minimum  
and maximum target heart rate zones.  
Remember to monitor your estimated heart rate throughout your workout. It can help  
you determine the level of exertion that may be most appropriate for you and serve as  
a good measure of your progress toward improved fitness.  
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.  
Age adjusted heart rate (beats per minute).  
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 will make your workout easier.  
DETERMINING YOUR ESTIMATED HEART RATE  
When used properly, the unit pulse sensors can help you to determine your estimated  
heart rate. To do so:  
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 (see page 10 - Changing The Tension).  
Pause just long enough from your exercise to take your pulse.  
n
a) Push the button on your electronics computer until the heart icon  
appears on the display screen.  
b) Gently grab both metal pulse sensors on both handlebars. Wait 6 seconds.  
Cool Down  
Towards the end of the aerobic and muscle toning phase of your 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 its 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.  
c) Your estimated heart rate range will be displayed on screen. Check the  
chart above to see if you are within your range according to your age.  
Remember that training heart rate ranges are predictions and based on averages.  
Regardless of your estimated heart rate readout, you should slow down if you are  
breathless and cannot carry on a short conversation.  
Also remember that during interval training your estimated heart rate may exceed  
the 80% maximum rate. This is normal, and when you resume aerobic training your  
estimated heart rate will adjust back to the normal target heart rate.  
6
19  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Frequency:  
Duration:  
3 - 4 times per week  
WARM UP & COOL DOWN STRETCHES  
20 - 30 minutes  
Stretches can help improve flexibility and relieve the tightness in muscles that results  
from repetitive sport movements that require a limited range of motion, like elliptical  
striding. 10 - 12 minutes of daily stretching is recommended. This can be done when  
warming up or cooling down. When performing these stretches, your movements  
should be slow and smooth, with no bouncing or jerking. Move into the stretch until  
you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30  
seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember  
that all stretches must be done for both sides of your body.  
Intensity:  
60 - 70% of age predicted maximum heart rate  
Less than 50 strides per minute  
Stepping speed:  
PROGRAM TWO  
Intermediate Conditioning Program  
In most cases, this program will produce results consistent with the fitness goals  
for the majority of the general fitness population.  
1. Quadriceps Stretch  
Stand close to a wall, chair or other solid object. Use  
one hand to assist your balance. Bend the opposite  
knee and lift your heel towards your buttocks. Reach  
back and grasp the top of your foot with the same  
side hand. Keeping your inner thighs close together,  
slowly pull your foot towards your buttocks until you  
feel a gentle stretch in the front of your thigh. You do  
not have to touch your buttocks with your heel. Stop  
pulling when you feel the stretch. Keep your kneecap  
pointing straight down and keep your knees close  
together. (Do not let the lifted knee swing out-  
wards.) Hold the stretch for 20 to 30 seconds.  
Repeat for the other leg.  
Exercises:  
Do any combinations of all the exercises or simply focus  
on the exercises 1 & 2 for the entire exercise period.  
Frequency:  
Duration:  
3 - 5 times per week  
20 - 45 minutes  
Intensity:  
70 - 80% of age predicted maximum heart rate  
50 - 60 strides per minute  
Stepping Speed:  
2. Calf and Achilles Stretch  
Stand approximately one arms length away from a  
wall or chair with your feet hip-width 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  
other 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 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.  
TARGET HEART RATE ZONE  
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. This is especially  
important for people over the age of 35, pregnant women, or those with  
pre-existing health problems or balance impairments.  
Monitor your heart rate while you exercise and keep your estimated pulse  
rate within your target heart rate zone. Follow the instructions on page 19 in  
this manual regarding heart rate monitoring and how to determine your appropriate  
target heart rate zone. When used properly, the heart rate pulse sensors and display  
monitor provide a reasonably accurate estimate of your actual heart rate. This estimate  
is not exact and persons with medical conditions and/or a specific need for accurate  
heart rate monitoring, should not rely on the estimations provided.  
18  
7
Download from Www.Somanuals.com. All Manuals Search And Download.  
8. Upper body pull  
3. Overhead/Triceps Stretch  
In this exercise, you will be using only your arms.  
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 leanfrom 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.  
Stand with your feet shoulder width apart and your  
knees slightly bent. Lift one arm overhead and bend  
your elbow, reaching down behind your head with  
your hand toward the opposite shoulder blade. Walk  
your fingertips down your back as far as you can. Hold  
this position. Reach up with your opposite hand and  
grasp your flexed elbow. Gently assist the stretch by  
pulling on the elbow. Hold for 20 to 30 seconds.  
Repeat for the opposite arm.  
4. Back Stretch  
Stand with your legs shoulder length apart and your  
knees slightly bent. Bend forward from your waist with  
your arms extending loosely in front of your body.  
Gently bend from the waist flexing your body as far  
forward as it will go. Hold for 20 to 30 seconds.  
Straighten up and repeat.  
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 a lot of water.  
5. Standing Hamstrings Stretch  
Remember to breathe normally. If you become so breathless  
Stand with your legs hip width apart. Extend one leg  
out in front of you and keep that foot flat against the  
ground. With your hands resting lightly on your thighs,  
bend your back leg and lean forward slightly from your  
hips until you feel a stretch in the back of your thigh. Be  
sure to lean forward from the hip joint rather than  
bending at your waist. Hold for 20 to 30 seconds.  
Repeat for the opposite leg.  
that you cannot hold a short conversation, slow down.  
PROGRAM ONE  
Initial Conditioning Program  
When first beginning your Eclipse® 1100HR exercise program, the emphasis should be  
placed on gradually building up to 20 to 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.  
8
17  
Download from Www.Somanuals.com. All Manuals Search And Download.  
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  
n the floor, gently grasp the bent knee with your  
ands 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.  
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 leanas 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.  
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.  
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 leanfrom 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.  
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.  
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 leanfrom 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  
9
Download from Www.Somanuals.com. All Manuals Search And Download.  
USING YOUR ECLIPSE® 1100HR  
2. Reverse basic position  
Stand upright on the foot pedals with your hands on  
either the stationary or dual action handlebars. Move  
your legs backwards in a smooth, elliptical  
motion. Maintain good, upright posture throughout  
the exercise and a softknee position. Avoid leaning  
or pulling back on the handlebars. In this exercise the  
front and back of the thighs and hips equally share  
the workload.  
The Eclipse 1100HR with its patented Orbital Linkage Systemprovides 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. The  
durable steel frame and streamlined look make the Eclipse 1100HR easy to use and  
easy to store, no matter what your space limitations.  
Changing the tension  
The Eclipse 1100HR has magnetic resistance which  
guarantees a smooth, quiet ride and features 8 levels  
of resistance. You can increase or reduce the resistance  
by turning the tension adjustment knob, located on  
the upright column, below the electronics console.  
Turn the tension adjustment knob counterclockwise to  
reduce your resistance and clockwise to increase it. We  
recommend exercising with minimal or no resistance  
until you have thoroughly mastered the Eclipse workout.  
3. Modified squat position - (This is an  
advanced exercise, perform it only as long as  
you can maintain good technique. You may begin  
with only a few seconds and then build up to  
longer durations.) Stand upright on the foot pedals  
with your hands on either the stationary or dual action  
handlebars. Start by moving your legs forward in a  
smooth, elliptical motion. Gradually bend your knees  
deeper until you feel as if you are sitting in a chair.  
Changing foot positions  
The generously sized foot platforms are 7x 16inches long which provides workout  
stability and allows you to vary your foot position for different workout intensities.  
Begin with your feet in the most forward position and then move your feet to the  
position that feels most comfortable to you while striding. 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.  
Maintain this upright position throughout the exercise.  
Keep your shoulders aligned over your hips and your  
head upright and relaxed. Avoid leaning or pulling back  
on the handlebars. To avoid stress or pain to your knee  
joints, it is important to keep your knees aligned directly over your ankles and not to  
flex them beyond your toes. You will feel additional emphasis in your glutes and  
quadriceps (hips and thighs) during the exercise.  
4. Forward lean position  
Stand upright on the foot pedals with your hands on  
either the stationary or dual action handlebars. Lean  
forward slightly, as if you were walking up a hill. Make  
sure that you are leaning forward from your ankles, a  
full body lean, rather than rounding your back from  
the waist. Move your legs forward in a smooth  
elliptical motion. Keep your elbows slightly bent and  
avoid leaning on the handlebars. In this exercise, you  
will feel more emphasis in the muscles in the front of  
your thighs.  
10  
15  
Download from Www.Somanuals.com. All Manuals Search And Download.  
THE ECLIPSE® 1100HR WORKOUT  
USING THE HANDLEBARS  
Stationary Handlebars  
Learning to move elliptically  
Your Eclipse® 1100HR comes with both dual action handlebars and  
Your Eclipse 1100HR 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 lockingyour 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 softand your  
posture upright throughout the motion.  
stationary handlebars. Place your hands midway between the top  
and bottom of the left and right arms on the stationary handlebars.  
Adjust your hands up and down until you find the position most  
comfortable for you. Bend your elbows slightly so that your arms  
are not hyperextended or locked out. Using the stationary handle-  
bars during your workout will decrease the amount of work in your  
upper body and increase the amount of work in your lower body.  
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:  
There are eight basic exercises that you can do on your Eclipse 1100HR.  
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.  
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.  
Adjusting your intensity  
3. Look at your pulse window. The small heart will begin to blink.  
Learn each of these exercises with the tension adjustment knob set at its easiest  
(lowest) setting. When you are ready for more of a challenge, increase the intensity  
in small increments. Do not add so much tension that your movements become jerky  
and forced. As your endurance and muscle tone increase, you will be able to maintain  
a smooth, elliptical motion with increasing amounts of tension.  
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.  
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.  
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  
Dual Action Handlebars  
1. Basic upright position  
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.  
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  
11  
Download from Www.Somanuals.com. All Manuals Search And Download.  
GETTING STARTED  
CARE & STORAGE  
Once your Eclipse®1100HR is assembled, make sure that your workout space has a  
solid, level surface with plenty of space around it. Practice getting on and off your  
trainer a few times until you are comfortable with this movement.  
Care directions  
Your Eclipse® 1100HR has been carefully designed to require minimum maintenance.  
However, we recommend the following to keep your elliptical trainer operating  
smoothly.  
Getting on  
Move the left foot pedal to its lowest position. 1) Face forward and put your hands on  
the stationary handlebars. 2) Place your left foot on the left foot pedal and balance  
yourself. 3)Carefully lift your right foot over the machine and place your right foot on  
the right foot pedal. Make sure that you feel completely balanced before beginning  
your workout.  
Use your Eclipse 1100HR indoors only.  
Wipe all perspiration from your elliptical trainer with a soft, clean cloth  
after each use to prevent an accumulation of sweat and dirt.  
Clean your elliptical trainer on a regular basis to prevent a build-up of  
dust. Use Windex or an alcohol based cleanser on a clean cloth. Do not  
use any abrasive cleaners and/or polish as these will damage the surface.  
1)  
2)  
3)  
Store your equipment in a dry area away from children and high  
traffic areas.  
Regularly check the tightness of nuts, bolts and pins.  
Storing directions  
Your elliptical trainer is lightweight, compact and portable. It can be easily moved  
from place to place and is small enough to store in a closet.  
Stand in front of the trainer and make sure that the dual action handlebars are  
even. They are even when one foot pedal is at the top of the elliptical disc and  
the other is at the bottom.  
Getting off  
Grasp the stationary handlebars and pull back, tipping the machine towards you  
When stepping off, you must bring the machine to a complete stop. Grasp the  
stationary handlebars with both hands and step off the lower foot pedal onto the  
floor. Then carefully bring your other foot over the machine and down to the floor.  
Let go of the stationary handlebars.  
until it is resting on the transportation wheels.  
Wheel the machine to its new location and store in an upright position.  
Important safety tips:  
Always wear rubber soled workout shoes.  
Always make sure that you feel balanced and secure.  
Always use your machine on a clean, solid and level surface.  
Correct workout position  
When exercising, it is important to keep your back  
straight and knees softor slightly bent. Do not lock out  
your knees. Keep your head up as this will minimize  
neck and upper back strain. Always try to use the  
Eclipse 1100HR with a smooth and rhythmical motion.  
12  
13  
Download from Www.Somanuals.com. All Manuals Search And Download.  

Eclipse Fujitsu Ten Marine Radio CD3431 User Manual
Eiki Projector LC SM1 User Manual
Euro Pro Vacuum Cleaner EP754C User Manual
Extron electronic Projector Accessories PCM 240 User Manual
FEIN Power Tools Vacuum Cleaner 9 20 24 User Manual
Field Controls Ventilation Hood TYPE C User Manual
First Alert Smoke Alarm SA340B User Manual
Flying Mole Stereo Amplifier CAS10 User Manual
Frigidaire Air Conditioner FRA054XT7 User Manual
Fuji Labs Welding Consumables ZSP User Manual