3. Overhead/Triceps Stretch
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.
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.
5. Standing Hamstrings Stretch
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.
8. Upper body pull
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 lean” from 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.
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.
•Remember to breathe normally. If you become so breathless 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.
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