Fitness Quest Home Gym 2100HR User Manual

Dedication to Quality

Fitness Quest warrants this product to be free from all

defects in material and workmanship when used

according to the manufacturer’s instructions.

See Limited Warranty Card for details.

2100HR/A

If you have any comments or questions contact our

Customer Service Department, toll free at 1-800-321-9236,

Monday through Friday, 9:00 am to 5:00 pm, Eastern Time.

Please record the following information and keep for reference.

Serial #: ___________________

Date Of Purchase: ___________

Save your sales receipt.

(You may wish to staple it into this manual.)

Owner’s Manual

For Maximum Effectiveness

and Safety, Please Read This

Owner’s Manual Before Using

Your Eclipse 2100^HR/A

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INTRODUCTION

EXERCISE DATA CHART

Congratulations on your purchase of the Eclipse® 2100HR/A Elliptical Trainer. You have

selected one of the most advanced, durable and convenient aerobic exercise products

on the market today. With the Eclipse 2100HR/A, you can get the physiological and

technical benefits of health club models at an incredible value. Whether you are

interested in weight loss, strengthening your heart and lungs, toning muscles or a

combination of these, the Eclipse 2100HR/A Elliptical Trainer can help you achieve

your goals.

Update once a week

Week

(Date)

# Of

Total

Workouts

Workout Time

____________

_____________

______________

To give you the best fitness results, aerobic equipment should be simple, fun and

well-designed. The Eclipse 2100HR/A delivers straight across the board. Its patented

Orbital Linkage System™ gives you an easy, low-impact stride that follows a true elliptical

path with no “drop off” sensation found in so many elliptical trainers. You can change

your muscle involvement quickly and easily by simply changing from a forward to a

reverse foot motion or by changing your position slightly. You’ll use the muscles of your

upper and lower body for a calorie burn approximately equal to running on a treadmill

without sacrificing your knees, hips and ankles. State of the art electronics and built-in

pulse sensors give you an estimated pulse reading which can help maintain a consistent

heart rate. And the Eclipse 2100HR/A is so easy to use that you’ll be able to step on

and begin your workout right away. Finally the streamlined profile of the Eclipse

2100HR/A will fit in any home or apartment and the transportation wheels make it easy

to maneuver and store.

Just one hour a week - three twenty minute sessions - is all it takes to begin experienc-

ing the health benefits of aerobic exercise. With regular use of your Eclipse 2100HR/A

Elliptical Trainer, you may soon notice some important changes in yourself, such as:

• More endurance and stamina

• Less body fat and excess weight (if you do not increase your caloric intake)

• Improved muscle tone in both your upper and lower body

• Increased energy for daily tasks

• Less stress and a more positive outlook

And if you increase your exercise program to 20 minutes every day, you can accelerate

these benefits dramatically.

We want you to be completely satisfied with your Eclipse 2100HR/A Elliptical Trainer. If

during the course of using your unit you have any questions or concerns, please write

or call our Customer Service Specialists at the address or phone number listed below, or

Sincerely,

Karla Williamson, Customer Service Manager

Eclipse 2100HR/A, Customer Service Department

215 Fitness Quest Plaza, Canton, OH 44750-1001

1-800-321-9236, Monday through Friday, 9:00am to 5:00pm, Eastern Standard Time

www.fitnessquest.com

IMPORTANT: This owner’s manual is the authoritative source of information about

your Eclipse 2100HR/A. Please read it carefully and follow all the instructions.

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ADDITIONAL WORKOUT PROGRESS CHARTS

IMPORTANT SAFETY TIPS

Resting

Heart Rate

Before starting this or any other exercise program, consult your physician,

who can assist you in determining the target heart rate zone appropriate for your

age and physical condition. Certain exercise programs or types of equipment may

not be appropriate for all people. This is especially important for people over the

age of 35, pregnant women, or those with pre-existing health problems or

balance impairments.

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

Start out slowly and progress sensibly.

Monitor your heart rate while you exercise and keep your estimated pulse

rate within your target heart rate zone. Follow the instructions on page 19 in this

manual regarding heart rate monitoring and how to determine your appropriate tar-

get heart rate zone. When used properly, the heart rate pulse sensors and display

monitor provide a reasonably accurate estimate of your actual heart rate. This estimate

is not exact and persons with medical conditions and/or a specific need for accurate

heart rate monitoring, should not rely on the estimations provided.

Do not overexert yourself with this or any other exercise program. Listen

to your body and respond to any reactions you may be having. You must learn to

distinguish “good” pain, like fatigue, from “bad” pain, which hurts. If you experience

any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop

exercising immediately. Consult your physician before continuing.

Remember to breathe. Do not hold your breath while exercising. If, during the

course of exercising, you become so breathless that you cannot hold a short

conversation, slow down.

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

Use care when stepping on and off the equipment. Set up and use your Eclipse

2100HR/A on a solid, level surface. Follow the instructions found on page 13 of this

manual for proper entry and exit techniques.

Check all moving parts before each use. Do not use the equipment unless all

moving parts are working correctly.

Keep fingers and limbs, loose clothing and hair away from all moving parts.

Wear appropriate clothing when exercising. Workout clothing should be comfort-

able and lightweight. Wear athletic shoes, such as running or aerobic shoes. Do not

use this product with bare feet or when wearing only socks or stockings.

The Eclipse® 2100HR/A is not intended for use by children. Keep this and all

fitness equipment out of the reach of children.

REMEMBER - REVIEW THIS OWNER’S

MANUAL THOROUGHLY BEFORE

STARTING YOUR WORKOUT!

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WORKOUT PROGRESS CHART

SPECIFICATIONS & PARTS

Use the chart below and the charts on the following pages to keep track of your

progress over time. Before writing on them, make as many copies as you think you’ll

need. We suggest you keep these in a notebook. You will find it both informative and

motivational to look back at what you’ve done, and this data will help you to chart

future fitness goals as you progress. Every two weeks, measure yourself to rechart

your progress.

Eclipse® 2100HR/A Specifications:

Product Weight: Approx. 96 lbs.

Length: 58.5”

Width: 26”

Stationary

Handlebar

•

Height: 61”

Maximum user weight: 275 lbs.

Pulse Sensors

•

Monitor

•

Measuring Sights

Waist

Dual Action

Handlebar

Dual Action

Handlebar

•

Abdomen

Hips

•

Thighs (L/R)

Calves (L/R)

Water Bottle

and Holder

•

Foot

Platform

•

Resting

Heart Rate

Date

Weight

Hips

Thighs

Calves

Waist

Abdomen

Front

Rollers

•

Foot

Platform

•

Rear

Caps

•

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EXERCISE GUIDELINES

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

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.

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.

Motivational Tips

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

• A diet that is safe, sensible and healthy.

• 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.

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® 2100HR/A, you can burn more fat and calories than with just aerobic

exercise alone.

• 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.

The Eclipse 2100HR/A 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.

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.

• 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.

Fats, Oils,

Your Eclipse® 2100HR/A Workout Will Consist

of Three Phases:

& Sweets

Warm-Up

Meat, Poultry,

Fish, Beans,

Eggs & Nuts

Milk,

Yogurt &

Cheese

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.

Vegetable

Group

Fruit

Group

Bread, Cereal, Rice

& Pasta Group

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

Fat (naturally

occurring and

added)

Sugar

(added)

KEY

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Effective aerobic training to improve your

fitness and health requires working out at

an exercise intensity that raises your pulse to

a level that safely challenges your heart and

lungs. This level can range between 50% -

80% of your maximum heart rate and is

called your Target Heart Rate Zone. If you

are new to exercise or out of shape, 50% -

60% may be adequate to promote good

cardiovascular conditioning. A well condi-

tioned athlete may prefer to work up to an

80% - 85% rate.

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.

Target Heart Rate Zone

Minimum

Maximum

Age

(

)

(

)

50%

100

80%

160

158

157

155

154

152

150

149

147

146

144

140

136

132

128

124

65+

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.

Using your estimated heart rate as an indica-

tor of your fitness level provides a built-in

work intensifier. If you’re untrained, you’ll

require less effort to reach your target heart

rate zone. As your cardiovascular fitness

improves and you become stronger, it will

require more effort for you to reach your tar-

get heart rate zone.

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.

The chart illustrates the predicted minimum

and maximum target heart rate zones for

cardiovascular fitness for the average individ-

ual in good health. To use the chart, find

your age and the corresponding minimum

and maximum target heart rate zones.

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.

Age adjusted heart rate (beats per minute).

• 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.

DETERMINING YOUR ESTIMATED HEART RATE

When used properly, the unit pulse sensors can help you to determine your estimated

heart rate. To do so:

Pause just long enough from your exercise to take your pulse.

♥

a) Push the button on your electronics computer until the heart icon

appears on the display screen.

b) Gently grab both metal pulse sensors on both handlebars. Wait 6 seconds.

c) Your estimated heart rate range will be displayed on screen. Check the chart

above to see if you are within your range according to your age.

Cool Down

Remember that training heart rate ranges are predictions and based on averages.

Regardless of your estimated heart rate readout, you should slow down if you are

breathless and cannot carry on a short conversation.

Towards the end of the aerobic and muscle toning phase of your workout, gradually

slow your tempo down and switch your hands to the stationary handlebar. Your goal

is to bring your heart rate down to within it’s normal resting rate. Complete your

workout with the series of stretches shown on pages 7-9 of this manual. Stretching

at the end of your workout will help prevent muscle cramps or injury.

Also remember that during interval training your estimated heart rate may exceed

the 80% maximum rate. This is normal, and when you resume aerobic training your

estimated heart rate will adjust back to the normal target heart rate.

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Frequency:

Duration:

3 - 4 times per week

WARM UP & COOL DOWN STRETCHES

20 - 30 minutes

Stretches can help improve flexibility and relieve the tightness in muscles that results

from repetitive sport movements that require a limited range of motion, like elliptical

striding. 10-12 minutes of daily stretching is recommended. This can be done when

warming up or cooling down. When performing these stretches, your movements

should be slow and smooth, with no bouncing or jerking. Move into the stretch until

you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30

seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember

that all stretches must be done for both sides of your body.

Intensity:

60 - 70% of age predicted maximum heart rate

Less than 50 strides per minute

Stepping speed:

PROGRAM TWO

Intermediate Conditioning Program

In most cases, this program will produce results consistent with the fitness goals

for the majority of the general fitness population.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use

one hand to assist your balance. Bend the opposite

knee and lift your heel towards your buttocks. Reach

back and grasp the top of your foot with the same side

hand. Keeping your inner thighs close together, slowly

pull your foot towards your buttocks until you feel a

gentle stretch in the front of your thigh. You do not

have to touch your buttocks with your heel. Stop pulling

when you feel the stretch. Keep your kneecap pointing

straight down and keep your knees close together. (Do

not let the lifted knee swing outwards.) Hold the

stretch for 20 to 30 seconds. Repeat for the other leg.

Exercises:

Do any combinations of all the exercises or simply focus

on the exercises 1 & 2 for the entire exercise period.

Frequency:

Duration:

3 - 5 times per week

20 - 45 minutes

Intensity:

70 - 80% of age predicted maximum heart rate

50 - 60 strides per minute

Stepping Speed:

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall

or chair with your feet hip-width apart. Keeping your

toes pointed forward, move one leg in close to the chair

while extending the other leg behind you. Bending the

leg closest to the chair and keeping the other leg

straight, place your hands on the chair. Keep the heel

of the back leg on the ground and move your hips

forward. Slowly lean forward from the ankle, keeping

your back leg straight until you feel a stretch in your calf

muscles. Hold for 20 to 30 seconds. Repeat for the

opposite leg.

TARGET HEART RATE ZONE

Before starting this or any other exercise program, consult your

physician, who can assist you in determining the target heart rate zone

appropriate for your age and physical condition. Certain exercise programs or

types of equipment may not be appropriate for all people. This is especially

important for people over the age of 35, pregnant women, or those with

pre-existing health problems or balance impairments.