Weslo Aerostep 600 English Manual - Page 7
Conditioning, Guidelines
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1. Remove the two screws securing the right side shield and lift off the side shield. 2. Press down on the chain. The chain should not move up and down more than 1/4 inch. Fan Adjustment Nut 3. If chain tension is correct, reattach the right side shield. If adjustment is required, see step 4. 4. Remove the screws securing the fan shield and remove the fan shield. Loosen the fan nuts. To tighten the chain, turn the fan 'adjustment nut clockwise. Turn the nut counterclockwise to loosen the chain. Tighten the fan nuts and reattach the fan shield. Replace the right side shield. Always check the chain if it slips or causes excessive noise when exercising. A few drops of light, multi-purpose oil should be applied to the chain periodically. CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program. Remember 't that adequate rest and good nutrition are also essential to the success of any fitness program. Before beginning this or any exercise program, consult your physician. EXERCISE INTENSITY To maximize the benefits from exercising, your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue. The proper level of exertion can be determined using the heart rate as a guide. For effective aerobic exercise, the heart rate must be maintained at a level between 70% and 85% of your maximum heart rate. This is your "Training Zone." You can determine your Training Zone by consulting the table below. Training Zones are listed for both conditioned and unconditioned persons according to age. Use the column that is appropriate for you. UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) 20 138-167 25 136-166 133-162 132-160 55 127-155 60 126-153 122-149 121-147 30 135-164 130-158 65 125-151 119-145 35 134-162 129.156 70 123-150 118-144 40 132-161 127-155 75 122.147 117-142 45 131-159 125-153 80 120-146 115-140 50 129-156 124.150 85 118.144 114-139 7