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15

EXERCISE GUIDELINES

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.

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.

Summary of Contents for Momentum 2000

Page 1: ...space above for reference QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if there are missing parts please contact us at the number...

Page 2: ...EXPLODED DRAWING 19 ORDERING REPLACEMENT PARTS Back Cover 2 WESLO is a registered trademark of ICON IP Inc WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal...

Page 3: ...s enough clearance around your elliptical exerciser to mount dismount and use it 5 Inspect and properly tighten all parts regu larly Replace any worn parts immediately 6 Keep children under age 12 and...

Page 4: ...y before you use the elliptical exerciser If you have ques tions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial numb...

Page 5: ...rials Do not dispose of the packing materials until assembly is completed In addition to the included tools assembly requires a Phillips screwdriver an adjustable wrench a rubber mallet and pliers As...

Page 6: ...33 3 The Console 23 can use four AA batteries not included alkaline batteries are recom mended IMPORTANT If the Console has been exposed to cold temperatures allow it to warm to room temperature befo...

Page 7: ...44 Console Wire 43 5 1 2 33 Avoid pinching the wires Avoid pinching the wires 44 63 48 59 5 While another person holds the Upright 2 near the Frame 1 connect the Upper Wire 44 to the Lower Wire 63 Th...

Page 8: ...the left axle on the Upright 2 Make sure that there are two Small Handlebar Bushings 49 in the Left Handlebar 6 Slide a Handlebar Spacer 47 and the Left Handlebar onto the left axle on the Upright 2 a...

Page 9: ...er 35 onto an M10 x 25mm Patch Screw 22 and tighten the Patch Screw into the axle Apply grease to a Pedal Arm Bolt Set 40 Next hold the lower end of the left Handlebar Arm 5 inside the bracket on the...

Page 10: ...can turn in either direction It is recommended that you move the pedal discs in the direction shown by the arrow however for variety you may turn the pedal discs in the oppo site direction To dismount...

Page 11: ...Select the manual mode When you turn on the console the manual mode will be selected If you have selected a program reselect the manual mode by pressing the Smart Programs button repeatedly until zer...

Page 12: ...ain press the Display button repeatedly until an indicator appears below the word SCAN To reset the display press the On Reset button To pause the console stop pedaling When the con sole is paused the...

Page 13: ...shown by the target pace meter in the dis play The pace meter will show your actual ped aling pace As the target pace meter changes in height during the program adjust your pedaling pace so that the...

Page 14: ...rm Next remove the two M4 x 25mm Screws 56 and the four M4 x 16mm Screws 42 from the Left Shield 3 See the drawing below and locate the Reed Switch 53 Loosen but do not remove the indicated M4 x 16mm...

Page 15: ...robic 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 aero...

Page 16: ...lles Stretch 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...

Page 17: ...17 NOTES...

Page 18: ...Carriage Bolt 35 2 M10 Washer 36 4 M6 x 48mm Flat Head Screw 37 2 Pedal Arm Bushing 38 1 M8 Locknut 39 2 M10 Small Washer 40 2 Pedal Arm Bolt Set 41 1 M8 x 22mm Flat Head Screw 42 9 M4 x 16mm Screw 4...

Page 19: ...8 33 17 21 34 57 10 39 12 35 55 51 15 19 16 61 61 16 62 1 30 31 32 38 33 51 51 15 13 55 35 11 40 40 18 33 7 59 59 26 27 50 50 27 60 60 2 49 49 49 49 42 42 42 42 21 60 51 51 41 54 42 53 33 58 37 40 40...

Page 20: ...lp us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see th...

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