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Lastly, use Fats, Oils and Sweets sparingly. Sugar KEY (added) Fruit Group Vegetable Group Bread, Cereal, Rice & Pasta Group Fats, Oils, & Sweets Meat, Poultry, Fish, Beans, Eggs & Nuts Milk, Yogurt & Cheese Fat (naturally occurring and added) 20 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 2100HR/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. 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. Your Eclipse® 2100HR/A Workout Will Consist of Three Phases: 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 -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. Aerobic and Muscle Toning 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 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. 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. 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. 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. • 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. • 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. Coo...

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