Fitness Quest Home Gym 4100HR A 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.  
4100HR/A  
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 4100HR/A  
 
EXERCISE DATA CHART  
TABLE OF CONTENTS  
Update once a week  
Introduction ..............................................................  
Important Safety Tips.................................................  
Specifications & Parts.................................................  
Exercise Guidelines....................................................  
Warm Up & Cool Down Stretches .............................  
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Week  
(Date)  
# Of  
Total  
Workouts  
Workout Time  
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®
Using Your Eclipse 4100HR/A ....................................  
10  
10  
12  
13  
14  
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18  
20  
21  
23  
Using The Handlebars...............................................  
Care & Storage..........................................................  
Getting Started..........................................................  
®
The Eclipse 4100HR/A Workout .................................  
Suggested Workout Programs ...................................  
Target Heart Rate Zone .............................................  
Your Total Fitness Program.........................................  
Workout Progress Chart.............................................  
Exercise Data.............................................................  
®
©2003 Fitness Quest Inc. All rights reserved.  
Eclipse® and Orbital Linkage Systemare trademarks of Fitness Quest® Inc.  
U.S. Patented #5,893,820. U.S. Design Patent #451,972. 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.  
REV. 8/19/03  
24  
 
INTRODUCTION  
EXERCISE DATA CHART  
Update once a week  
®
Congratulations on your purchase of the Eclipse 4100HR/A Elliptical Trainer. You have  
selected one of the most advanced, durable and convenient aerobic exercise products  
on the market today. With the Eclipse 4100HR/A, 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 4100HR/A Elliptical Trainer can help you achieve your goals.  
Week  
(Date)  
# Of  
Workouts  
Total  
Workout Time  
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To give you the best fitness results, aerobic equipment should be simple, fun and well-  
designed. The Eclipse 4100HR/A delivers straight across the board. Its patented Orbital  
Linkage System gives you an easy, low-impact stride that follows a true elliptical 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 maintain a consis-  
tent heart rate. And the Eclipse 4100HR/A 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  
4100HR/A 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 Eclipse 4100HR/A  
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 4100HR/A Elliptical Trainer. If  
during the course of using your Eclipse 4100HR/A 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  
Eclipse 4100HR/A, Customer Service Department  
214 Fitness Quest Plaza, Canton, OH 44750-1001  
1-800-321-9236, Monday through Friday, 9:00am to 5:00pm, Eastern Time  
IMPORTANT: This owners manual is the authoritative source of information about  
®
your Eclipse 4100HR/A. Please read it carefully and follow all the instructions.  
2
23  
 
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 tar-  
get 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 over exert 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  
4100HR/A 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  
comfortable 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 4100HR/A is not intended for use by children. Keep this and  
all fitness equipment out of the reach of children.  
Unplug your unit when it is not in use.  
CAUTION: RISK OF ELECTRICAL SHOCK. The Eclipse 4100HR/A  
is to be used ONLY indoors and in a dry location.  
REMEMBER - REVIEW THIS OWNERS MANUAL  
THOROUGHLY BEFORE STARTING YOUR WORKOUT!  
22  
3
 
SPECIFICATIONS & PARTS  
WORKOUT PROGRESS CHART  
®
Eclipse 4100HR/A Specifications:  
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.  
Length: 58.5”  
Width: 26”  
Product Weight: Approx. 96 lbs.  
Maximum user weight: 275 lbs.  
Height: 61”  
Pulse Sensors  
Dual Action  
Handlebar  
Dual Action  
Handlebar  
Monitor  
Measuring Sights  
Waist  
Stationary  
Handlebar  
Stationary  
Handlebar  
Abdomen  
Hips  
Thighs (L/R)  
Calves (L/R)  
Water  
Bottle  
AC  
Adapter  
Resting  
Heart Rate  
Date  
Weight  
Hips  
Thighs  
Calves  
Waist  
Abdomen  
Front  
Rollers  
Foot  
Platform  
AC  
Adapter  
Receptacle  
Rear  
Caps  
4
21  
 
YOUR TOTAL FITNESS PROGRAM  
EXERCISE GUIDELINES  
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.  
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 4100HR/A 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.  
®
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  
Record your progress by using the charts provided at the end  
of this booklet.  
®
your Eclipse 4100HR/A, you can burn more fat and calories than with just aerobic  
exercise alone.  
®
Celebrate your successes - even the small ones! Give yourself  
The Eclipse 4100HR/A 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.  
incentives for reaching each of your goals and reward yourself often.  
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  
servings 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 4100HR/A 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 to 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
 
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.  
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.  
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.  
DETERMINING YOUR ESTIMATED HEART RATE  
When used properly, the unit pulse sensors can help you to determine your estimated  
heart rate. To do so:  
Your speed. The faster your workout tempo, the greater the effort. Slowing  
down your tempo at any time 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.  
Pause just long enough from your exercise to take your pulse.  
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.  
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.  
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.  
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.  
19  
6
 
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 to 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 sec-  
onds. 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 outward.) 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  
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
 
3. Overhead/Triceps Stretch  
8. Upper body pull  
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.  
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.  
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 lots 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 4100HR/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.  
8
17  
 
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
 
The Eclipse 4100HR/A, with its patented Orbital Linkage System, provides 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 4100HR/A easy to use and  
easy to store, no matter what your space limitations.  
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.  
10  
15  
 
 
 

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