Sears Eclipse 1000HR - Manual (Page 7)

workouts i:o a total of 30 minutes most days of the week !f 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 inore
calories and use stored fat for energy.
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 v^/orkout 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
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
Remember to monitor your heart rate throughout your workout It will help yoii
determine the level of exertion that Is safe and 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.
B 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
B Your hand position. Using the dual action handlebars takes more effort
than simply using the stationär)/ handlebar
B Your speed. The faster your workout tempo, the greater the effort Slowing
down your tempo at any lime will make your workout easier
■ 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
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 wilii 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