Sears Eclipse 1000HR - Manual (Page 6)

E xercise 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™ IOOOHR 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
Motivational Tips
Keep your motivcition and interest high by remembering these simple tips
« 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 clay can change your health Break your overall fitness
goals down into small, reasonable goals
■ Record your progress by using the charts provided at the end
of this booklet.
B Celebrate your successes - even the small onesi Give yourself
incentives for reaching each of your goals and reward yourself often
B 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
Your Eclipse™ i OOOHR Workout Will Consist of
Three Phases:
Warm-Up
To prevent injury and maximize performance, vve 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 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 simply walking in place before
starting your workout
Aerobic and Muscle Toning Workout
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 increa.ses. you may want to gradually increase the length of your