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 I O00HR 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

a rate

that is comfortable

to you

As your

fitness

level increases, you

may

want to

gradually

increase

the length

of your