Weslo Cadence 2300 English Manual - Page 8

ELECTRONIC MONITOR A 9-volt battery must be installed in the electronic ELECTRONIC MONITOR OPERATION GUIDE). monitor before the monitor can be operated (see If the monitor does not function properly, test the the monitor using new batteries. Most problems are the result of weak batteries. STORAGE Always unplug the power cord when the treadmill is not in use. To convert the treadmill to the storage position, first remove the bolts and washers from the lower and upper ends of the side rails. Store the bolts and washers in a secure location. Loosen the lock knob and lay the upright post on the treadmill. Lay the side rail on the treadmill. The treadmill can be moved by lifting the back end and pushing or pulling the treadmill on the front wheels. CONDITIONING GUIDELINES The following guidelines will help you plan and regulate your personal fitness program. Before beginning this or any exercise program, consult your physician. Remember that adequate rest and good nutrition are also essential to the success of any fitness program. • EXERCISEINTENSITY For an effective aerobic workout, it is important to exercise at the proper intensity level. You can maintain the proper intensity level using your heart rate as a guide. To develop your cardiovascular capacity, your heart rate should be kept within what is called your "training zone" during exercise. You can find your training zone by consulting the table below. Training zones are listed for both conditioned and unconditioned persons, ages 20 to 85 years. UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) AGE UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) 20 138-167 133-162 25 136-166 132-160 • 30 135.164 130.158 35 134162 • 129-156 40 132-161 127-155 45 131-159 125-153 50 129-156 124-150 55 127-155 60 126-153 65 125-151 70 123-150 75 122-147 80 120-146 85 118-144 122-149 121-147 119-145 118-144 117-142 115-140 114139 During thelirstlew-weeliscofyour-exercise-Progragt-Yousbouldkeep your.heartiate near the low end of your training zone. Over the course of a few months, gradually increaseyour rate until you 8 reach the high end of your training zone. As your conditioning improves, a greater workload will be required in order to raise your heart rate to your training zone.