Fitness Quest 1100HR. ユーザーズマニュアル

20

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.

Keep your motivation and interest high by remembering these simple tips:

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.

by using the charts provided at the end 

of this booklet.

even the small ones! Give yourself 

incentives for reaching each of your goals and reward yourself often.

or listen to music as many people find that makes your workout 
more enjoyable.

. 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.

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 - 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.

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 

5

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 check-ups and exercise, now and for the rest of your life.

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, low-fat eating a big priority as well.

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.

Fat (naturally 
occurring and
added)

Sugar
(added)

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.