Weslo Cadence 620 User Guide - 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 following guidelines will help you to plan your exercise program. RememberÑthese are general guidelines. For more detailed information about exercise, obtain a book or consult your physician. EXERCISE INTENSITY Whether your goal is to burn fat or 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. For effective exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition. Training Zone (Beats/Min.) Age Unconditioned Conditioned 20 138-167 25 136-166 30 135-164 35 134-162 40 132-161 45 131-159 50 129-156 55 127-155 60 126-153 65 125-151 70 123-150 75 122-147 80 120-146 85 118-144 133-162 132-160 130-158 129-156 127-155 125-153 124-150 122-149 121-147 119-145 118-144 117-142 115-140 114-139 Burning Fat To burn fat, you must exercise at a 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 of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the low end of your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó 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 intensity of your exercise until your heart rate is near the middle of your training zone. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, place two fingers on your wrist as shown. Stop exercising and take a six-second heartbeat count. Multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise. WORKOUT GUIDELINES Each workout should include three basic parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down. Warming Up Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 15). 14 16. Never leave the treadmill unattended whilst it is running. Always remove the key and unplug the power cord when the treadmill is not in use. 17. Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 5, and HOW TO MOVE THE TREADMILL on page 11.) You must be able to safely lift 45 pounds (20 kg) in order to raise, lower, or move the treadmill. 18. Do not change the incline of the treadmill by placing objects under the treadmill. 19. When folding or moving the treadmill, make sure that the storage latch is fully closed. 21. Never drop or insert any object into any opening. DANGER: 22. Always unplug the power cord immediately after use, before cleaning the treadmill, and before performing the main- tenance and adjustment procedures de- scribed 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. 23. This treadmill is intended for in-home use only. Do not use this treadmill in any commercial, rental, or institutional setting. 20. Inspect and tighten all parts of the treadmill regularly. SAVE THESE INSTRUCTIONS The decals shown below have been placed on your treadmill in the indicated location. If a decal is missing, or if it is not legible, please call our Customer Service Department to order a free replacement decal (see ORDERING REPLACEMENT PARTS on the back cover of this manual). Apply the decal in the location shown. Note: The decal below is shown at 38% of actual size. 3