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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 IO00HR 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