Weslo 720 Instruction Manual - Page 3

CONDITIONING GUIDELINES 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. The following guidelines will help you to plan your exercise program. Remember-these are general guidelines only. For more detailed exercise information, obtain a reputable book or consult your physician. 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. To find the proper heart rate for you, first find your age at the top of the chart below (ages are rounded off to the nearest ten years). Next, find the two numbers below your age. The two numbers are your "training zone." begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed of the treadmill until your heart rate is near the low end of your training zone. Aerobic Exercise If your goal is to strengthen your cardiovascular system, 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 of the treadmill until your heart rate is near the middle of your training zone. WORKOUT GUIDELINES Each workout should include the following three parts: 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 circulation in preparation for exercise. Training Zone Exercise After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise-never hold your breath. Cool-down To measure your heart rate during exercise, use the pulse sensor on the console. If your heart rate is too high or too low, adjust the speed of the treadmill as needed. Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems. EXERCISE FREQUENCY Fat Burning To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes does your body 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 complete 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. 14 16. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed. 17. Never leave the treadmill unattended whilst it is running. Always remove the key when the treadmill is not in use. 18. Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 5, and HOW TO FOLD AND MOVE THE TREADMILL on page 10.) You must be able to safely lift 20 kg to raise, lower, or move the treadmill. 19. The pulse sensor is not a medical device. Various factors, including the user's 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. 20. When moving the treadmill or folding the treadmill to the storage position, make sure that the storage latch is fully closed. 21. The roller guards must be 3 mm from the rear roller (see the drawing on page 4). Unplug the power cord and adjust the roller guards, if necessary. 22. Inspect and tighten all parts of the treadmill every three months. 23. Never insert or drop any object into any opening. 24. Do not attempt to modify the incline of the treadmill by placing objects under the front or rear of the treadmill. 25. DANGER: Always unplug the power cord before performing the maintenance and adjustment procedures described in this manual. Never remove the motor hood unless instructed to do so by an authorised service representative. Servicing other than the procedures in this manual should be performed by an authorised service representative only. 26. This treadmill is intended for in-home use only. Do not use this treadmill in any commercial, rental, or institutional setting. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health prob- lems. Read all instructions before using. ICON assumes no responsibility for personal injury or prop- erty damage sustained by or through the use of this product. SAVE THESE INSTRUCTIONS Note: This decal is shown at 38% of actual size. Refer to the drawing at the right. Locate the indicated warning decal on the treadmill. If the warning decal is missing, or if it is not legible, please call our Customer Service Department to order a free replacement decal. Apply the decal in the location shown. 3