Weslo Expert 350 English Manual - Page 8

LUBRICATING THE BUTTERFLY ARMS AND PRESS ARM The butterfly arms and press arm should be lubricated every six months with a petroleum-base grease. To lubricate the butterfly arms, remove the hairpin cotter pins and slide the butterfly arms off the frame. Lightly grease the bushings in the butterfly arms. Reattach the butterfly arms with the hairpin cotter pins. To lubricate the press arm, first remove the pull pin. Remove the axle screw and lock washer from the press arm axle and press arm bracket. Remove the bolt and washer from one end of the press arm axle. While holding the press arm, remove the press arm axle. Lightly grease the bushings in the frame. Reattach the press arm to the frame as described in the assembly instructions. EXERCISE GUIDELINES WARNING: Before beginning any exercise program, consult with your physician. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. When using the stepper, never set the resistance so high that you must push or pull against the frame to press the the pedals down. Exercising in this manner could result in heart risk. EXERCISING ON THE STEPPER Face the system and hold the post on the frame. Step onto the stepper pedals and let both pedals sink to the floor. Begin stepping, alternately pressing the right and left pedals down with a rapid, continuous motion. Because the pedals move independently, it is important to maintain a continuous motion. Change the stepping resistance as necessary until you can comfortably maintain a continuous motion (see ADJUSTING THE STEPPER RESISTANCE). For an effective aerobic workout, exercise physiologists recommend taking relatively short, rapid steps ai iow resistance. As you step, you can exercise the upper leg muscles by keeping your feet flat on the pedals. To focus on the calf muscles, rise on your toes as you step. Whether standing erect or leaning forward slightly, always keep your back straight in order to avoid injury. For an effective aerobic workout, it is important to exercise with the proper intensity. The proper intensity level can be found using the heart rate as a guide. As you exercise, your heart rate should be kept at a level between 70% and 85% or your maximum heart rate. This is your "training zone." You can find your training zone by consulting the table below. Training zones are listed for both unconditioned and conditioned persons, ages 20 to 85 years. 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 30 135-164 35 134-162 40 132-161 45 131-159 8 50 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 55 127-155 60 126-153 65 125-151 70 123-150 75 122-147 80 120-146 85 118-144 122-149 121-147 119-145 118-144 117-142 115-140 114-139