YOUR TOTAL FITNESS PROGRAM
A Total Fitness Program is more than exercise and more than eating right. It is a “fitness for life” plan that goes hand in hand with an overall healthy lifestyle. This includes regular
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.
•A diet that is safe, sensible and healthy.
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 body’s 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 your Eclipse® 1100HR, you can burn more fat and calories than with just aerobic exercise alone.
The Eclipse 1100HR workout will help with the first two parts of your Total Fitness Program, but you need to make healthy,
Consult with your physician about an eating plan that’s 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.
EXERCISE GUIDELINES
If you are just starting an exercise program, choose a time of day that’s good for you and stick to it closely. Try to do your Eclipse 1100HR 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 motivation 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 day, 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. |
• 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 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), it’s 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 serv- ings 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.
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Milk, |
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| Meat, Poultry, | |
Yogurt & |
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| Fish, Beans, | |
Cheese |
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| Eggs & Nuts | |
| Vegetable | Fruit |
| Group | Group |
| Bread, Cereal, Rice | |
| & Pasta Group | |
KEY | Sugar | Fat (naturally |
(added) | occurring and | |
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| added) |
Your Eclipse® 1100HR Workout Will Consist of Three Phases:
Warm-Up
To prevent injury and maximize performance, we recommend that each workout period should start with a
Aerobic and Muscle Toning Workout
To gain the health and fitness benefits that you seek, your
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