Weslo Sport 50 Instruction Manual - Page 5

EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 3. Calf/Achilles Stretch 3 With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 4. Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch 5 Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 1 2 4 12 3. Whilst another person holds the Upright (13) in the position shown, connect the Upper Wire (36) to the Reed Switch Wire (43). Cut and remove the zip tie holding the Reed Switch Wire to the Frame (1). Next, connect the Resistance Cable (19) to the Lower Cable (45) in the following way: • See inset drawing A. Pull up on the metal bracket (A) on the Lower Cable (45), and insert the tip of the Resistance Cable (19) into the wire clip inside of the metal bracket. • See inset drawing B. Firmly pull the Resistance Cable (19) and slide it into the metal bracket (A) on the Lower Cable (45) as shown. • See inset drawing C. Using pliers, squeeze the prongs on the upper end of the metal bracket (A) together. Carefully pull the excess Upper Wire (36) out of the top of the Upright (13), push the excess Cables (19, 45) down into the Frame (1), and insert the Upright into the Frame. Be careful to avoid pinching the Wires and Cables. Next, attach the Upright with three M8 x 15mm Screws (41), three M8 Lock Washers (20), and three M8 Curved Washers (39). 3 19 45 39 41 20 A A 4. Insert the Handlebar (15) into the Upright (13). Pull the Upper Wire (36) through the plate on the Handlebar as shown. Be careful to avoid pinching the Upper Wire. Attach the Handlebar (15) to the Upright (13) with three M8 x 15mm Screws (41), three M8 Lock Washers (20), and three M8 Curved Washers (39). 19 45 4 Be careful to avoid pinching the wires and cables whilst inserting the Upright. 13 36 43 39 20 41 Zip Tie 39 20 41 1 B C A 19 A 45 Be careful to avoid pinching the wire. 36 15 41 20 39 20 41 41 39 20 13 5