ICON Health & Fitness Weslo Pursuit 330 User Manual Download Page 13

13

These guidelines will help you to plan your exercise

program. For detailed exercise information, obtain a

reputable book or consult your physician. Remember,

proper nutrition and adequate rest are essential for

successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, exercising at the proper inten-

sity is the key to achieving results. You can use your

heart rate as a guide to find the proper intensity level.

The chart below shows recommended heart rates for

fat burning and aerobic exercise.

To find the proper intensity level, find your age at the

bottom of the chart (ages are rounded off to the near-

est ten years). The three numbers listed above your

age define your “training zone.” The lowest number is

the heart rate for fat burning, the middle number is the

heart rate for maximum fat burning, and the highest

number is the heart rate for aerobic exercise.

Burning Fat

—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of

time. During the first few minutes of exercise, your

body uses

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 lowest number in your training

zone. For maximum fat burning, exercise with your

heart rate near the middle number in your training

zone.

Aerobic Exercise

—If your goal is to strengthen your

cardiovascular system, you must perform aerobic

exercise, which is activity that requires large amounts

of oxygen for prolonged periods of time. For aerobic

exercise, adjust the intensity of your exercise until

your heart rate is near the highest number in your

training zone.

WORKOUT GUIDELINES

Warming Up

—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Training Zone Exercise

—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (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.

Cooling Down

—Finish with 5 to 10 minutes of

stretching. Stretching increases the flexibility of your

muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three

workouts each week, with at least one day of rest

between workouts. After a few months of regular exer-

cise, you may complete up to five workouts each

week, if desired. Remember, the key to success is to

make exercise a regular and enjoyable part of your

everyday life.

EXERCISE GUIDELINES

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 problems.

The pulse sensor is not a medical device.

Various factors may affect the accuracy of

heart rate readings. The pulse sensor is

intended only as an exercise aid in determin-

ing heart rate trends in general.

All manuals and user guides at all-guides.com

Summary of Contents for Weslo Pursuit 330

Page 1: ...complete cus tomer satisfaction If you have questions or if parts are damaged or missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and seri...

Page 2: ...PLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see the front cover of this m...

Page 3: ...Various factors including the user s move ment 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 9 Wear ap...

Page 4: ...please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are sh...

Page 5: ...he drawings below to identify the small parts used in assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number foll...

Page 6: ...luded alkaline batteries are recommended IMPORTANT If the Console has been exposed to cold temperatures allow it to warm to room temperature before inserting batteries Otherwise you may damage the con...

Page 7: ...dlebar 15 with four M4 x 16mm Screws 49 16 Avoid pinching the wires 15 49 49 56 Hole Console Wire Ground Wire 4 5 While another person holds the Handlebar 15 near the Upright 13 connect the console wi...

Page 8: ...drawing C Using pliers squeeze the prongs on the upper end of the metal bracket together Insert the excess cable and wire downward into the Frame 1 Insert the Upright 13 into the Frame Tip Avoid pinc...

Page 9: ...nd then tighten the Seat Knob Make sure that the Seat Knob is inserted through one of the adjust ment holes in the Seat Post 1 5 Hole Hole Adjustment Holes 9 8 14 14 9 Identify the Left Pedal 24 which...

Page 10: ...straps to the desired position and press the ends of the straps onto the tabs FEATURES OF THE CONSOLE The console features a selection of modes that pro vide instant exercise feedback during your wor...

Page 11: ...r in the display to show which unit of measurement is selected When the batter ies are replaced it may be necessary to reselect the desired unit of measurement 3 Measure your heart rate if desired To...

Page 12: ...e does not display correct feedback the reed switch should be adjusted In order to adjust the reed switch the left shield must be removed Using an adjustable wrench turn the Left Pedal 24 clockwise an...

Page 13: ...n your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your e...

Page 14: ...ut 34 3 M8 x 15mm Button Screw 35 1 Drive Belt 36 1 M4 x 19mm Screw 37 1 Flywheel 38 1 Magnet 39 1 Flywheel Axle 40 1 11mm Spacer 41 5 M4 x 28mm Round Head Screw 42 8 M8 Split Washer 43 1 Reed Switch...

Page 15: ...32 37 38 39 25 28 10 31 32 28 25 48 30 4 4 2 33 33 11 1 33 33 47 22 43 49 20 5 10 10 12 42 42 21 24 26 42 44 29 34 42 42 10 3 23 36 32 51 46 24 26 8 10 52 10 6 14 14 56 55 50 40 53 54 EXPLODED DRAWING...

Page 16: ...omer will be responsible for a minimal trip charge This warranty does not extend to any damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repai...

Reviews: