Weslo Cadence 200 Instruction Manual - Page 3

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1.

It is the responsibility of the owner to ensure

that all users of this treadmill are adequately

informed of all warnings and precautions.

2.

Use the treadmill only as described.

3.

Place the treadmill on a level surface, with at

least 2.5 m (8 ft.) of clearance behind it and

0.5 m (2 ft.) on each side. Do not place the

treadmill on any surface that blocks air open-

ings. To protect the floor or carpet from dam-

age, place a mat under the treadmill.

4.

Keep the treadmill indoors, away from mois-

ture and dust. Do not put the treadmill in a

garage or covered patio, or near water.

5.

Do not operate the treadmill where aerosol

products are used or where oxygen is being

administered.

6.

Keep children under the age of 12 and pets

away from the treadmill at all times.

7.

The treadmill should not be used by persons

weighing more than 115 kg (250 lbs.).

8.

Never allow more than one person on the

treadmill at a time.

9.

Wear appropriate exercise clothes while using

the treadmill. Do not wear loose clothes that

could become caught in the treadmill. Athletic

support clothes are recommended for both

men and women.

Always wear athletic shoes.

Never use the treadmill with bare feet, wear-

ing only stockings, or in sandals.

10. When connecting the power cord (see page

10), plug the power cord into an earthed cir-

cuit. No other appliance should be on the

same circuit. When replacing the fuse, an

ASTA approved BS1362 type should be fitted

to the fuse carrier. A 13 amp fuse should be

used.

11. If an extension cord is needed, use only a 3-

conductor, 1mm

2

(14-gauge) cord that is no

longer than 1.5 m (5 ft.).

12. Keep the power cord away from heated sur-

faces.

13. Never move the walking belt while the power

is turned off. Do not operate the treadmill if

the power cord or plug is damaged, or if the

treadmill is not working properly. (See TROU-

BLESHOOTING if the treadmill is not working

properly.)

14. Never start the treadmill while you are stand-

ing on the walking belt. Always hold the

handrails while using the treadmill.

15. The treadmill is capable of high speeds.

Adjust the speed in small increments to

avoid sudden jumps in speed.

16. The pulse sensor is not a medical device.

Various factors, including your movement, may

affect the accuracy of heart rate readings. The

pulse sensor is intended only as an exercise

aid in determining heart rate trends in general.

17. Never leave the treadmill unattended while it

is running. Always remove the key, unplug

the power cord, and move the on/off switch

to the off position when the treadmill is not in

use. (See the drawing on page 5 for the loca-

tion of the on/off switch.)

18. Do not attempt to raise, lower, or move the

treadmill until it is properly assembled. (See

ASSEMBLY and HOW TO MOVE THE TREAD-

MILL.) You must be able to safely lift 45

pounds (20 kg) to raise, lower, or move the

treadmill.

19. Do not change the incline of the treadmill by

placing objects under the treadmill.

20. When folding or moving the treadmill, make

sure that the storage latch is fully closed.

21. Inspect and properly tighten all parts of the

treadmill regularly.

22. Never drop or insert any object into any

opening.

WARNING:

To reduce the risk of burns, fire, electric shock, or injury to persons, read

the following important precautions and information before operating the treadmill.

IMPORTANT PRECAUTIONS

CONDITIONING GUIDELINES

The following guidelines will help you to plan your

exercise program. For more detailed exercise informa-

tion, obtain a reputable book or consult your physi-

cian.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom-

mended heart rates for fat burning and aerobic exer-

cise.

To find the proper heart rate for you, first find your age

near the bottom of the chart (ages are rounded off to

the nearest ten years). Next, find the three numbers

above your age. The three numbers define your “train-

ing zone.” The lower two numbers are recommended

heart rates for fat burning; the higher number is the

recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative-

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible

carbohydrate calories

for ener-

gy. Only after the first few minutes does your body

begin to use stored

fat calories

for energy. If your goal

is to burn fat, adjust the speed and incline of the

treadmill until your heart rate is near the lowest num-

ber in your training zone.

For maximum fat burning, adjust the speed and incline

of the treadmill until your heart rate is near the middle

number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-

tem, your exercise must be “aerobic.” Aerobic exercise

is activity that requires large amounts of oxygen for

prolonged periods of time. This increases the demand

on the heart to pump blood to the muscles, and on the

lungs to oxygenate the blood. For aerobic exercise,

adjust the speed and incline of the treadmill until your

heart rate is near the highest number in your training

zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up

—Start each workout with 5 to 10 minutes

of stretching and light exercise. A proper warm-up

increases your body temperature, heart rate and circu-

lation in preparation for exercise.

Training Zone Exercise

—After warming up, increase

the intensity of your exercise until your pulse is in your

training zone for 20 to 60 minutes. (During the first few

weeks of your exercise program, do not keep your

pulse in your training zone for longer than 20 min-

utes.) Breathe regularly and deeply as you exercise—

never hold your breath.

A Cool-down

—Finish each workout with 5 to 10 min-

utes of stretching to cool down. This will increase the

flexibility of your muscles and will help prevent post-

exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three

workouts each week, with at least one day of rest

between workouts. After a few months, you may com-

plete up to five workouts each week if desired. The

key to success is to make exercise a regular and

enjoyable part of your everyday life.

WARNING:

Before beginning

this or any exercise program, consult your

physician. This is especially important for

individuals over the age of 35 or individuals

with pre-existing health problems.

The pulse sensor is not a medical device.

Various factors, including your movement,

may affect the accuracy of heart rate readings.

The sensor is intended only as an exercise aid

in determining heart rate trends in general.

Weslo Cadence 200 Instruction Manual - Page 3

Warning, Important Precautions, Conditioning Guidelines

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