17
8
3. Overhead/Triceps Stretch
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.
5. Standing Hamstrings Stretch
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.
8. Upper body pull
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 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.
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
®
4100
HR/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.
S
UGGESTED WORKOUT PROGRAMS
