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12

CONDITIONING GUIDELINES

The following guidelines will help you to plan your
exercise program. Remember that 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, 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. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers are your “training
zone.” The lowest number is the recommended heart
rate for fat burning; the middle number is the recom-
mended heart rate for maximum fat burning; the high-
est number is the recommended heart rate for aerobic
exercise.

Fat Burning

To burn fat effectively, you must exercise at a rela-
tively 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-
est number in your training zone as you exercise. For
maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.  

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise 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 highest number in your
training zone. 

HOW TO MEASURE YOUR HEART RATE

To measure your heart
rate, first exercise for at
least four minutes.
Then, stop exercising
and place two fingers
on your wrist as shown.
Take a six-second
heartbeat count, and
multiply the result by 10 to find your heart rate. For
example, if your six-second heartbeat count is 14,
your heart rate is 140 beats per minute. (A six-second
count is used because your heart rate will drop rapidly
when you stop exercising.) 

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up

, consisting of 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise. 

Training zone exercise

, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training
zone. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longer than 20 minutes.  

A cool-down

, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will
help to prevent post-exercise problems.

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.

Summary of Contents for Pursuit R 20

Page 1: ...16 0 Serial No www iconeurope com Visit our website at QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts please call Or write ICON Health Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com 08457 089 009 ...

Page 2: ...n under the age of 12 and pets away from the exercise cycle at all times 8 Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the exercise cycle Always wear athletic shoes for foot protection 9 The exercise cycle should not be used by persons weighing more than 115 kg 250 lbs 10 Always keep your back straight while using the exercise cycle do not arch y...

Page 3: ... cycle If you have questions after reading this manual 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 is WLEVEX0716 0 The serial number can be found on a decal attached to the exer cise cycle see the front cover of this manual for the location of the decal Before reading further please familiariz...

Page 4: ...y needed for assembly Note Some small parts shown in the assembly steps may be pre assembled If a part is not found in the parts bag check to see if it is pre assembled M10 Nylon Locknut 44 4 M8 x 15mm Button Screw 51 4 M5 x 12mm Screw 52 2 M5 x 54mm Button Screw 48 1 M8 Nylon Locknut 46 3 M8 x 1 2mm Washer 53 3 M10 x 1 5mm Washer 54 4 M8 Curved Washer 50 4 M5 Curved Washer 49 1 M10 x 70mm Carriag...

Page 5: ...Post with the indicated hole in the Frame Insert the Seat Knob into the Frame and the Seat Post and turn the Seat Knob clockwise until it is tight Make sure that the Seat Knob is inserted into one of the adjustment holes in the Seat Post 46 4 53 46 20 Hole 1 34 53 3 2 While another person lifts the front of the Frame 1 attach the Front Stabilizer 6 with two M10 x 70mm Carriage Bolts 16 two M10 x 1...

Page 6: ...e drawing A Pull up on the metal bracket A on the Lower Cable 58 and insert the tip of the Resistance Cable 13 into the wire clip inside of the metal bracket See drawing B Firmly pull the Resistance Cable 13 and slide it into the metal bracket A on the Lower Cable 58 as shown See drawing C Using pliers squeeze the prongs on the upper end of the metal bracket A together Carefully pull the excess Up...

Page 7: ...firmly as possible After using the exercise cycle for one week retighten the Pedals For best performance the Pedals must be kept tightened 8 10 12 7 7 Attach the Handlebar 3 to the bracket on the Upright 2 with the Handlebar Clamp 18 an M5 x 54mm Button Screw 48 an M5 Curved Washer 49 and the Adjustment Handle 17 18 2 17 3 49 48 6 Have another person hold the Console 5 near the Upright 2 Connect t...

Page 8: ... ment handle coun terclockwise to loosen it Note The adjustment handle works like a span ner Turn the han dle counterclock wise pull it away from the handlebar turn it clockwise push it toward the handlebar and then turn it counterclockwise again Repeat until the handlebar is loose Move the handlebar up or down to the desired position and then retighten the handle HOW TO ADJUST THE PEDAL STRAPS To...

Page 9: ...ut HOW TO USE THE CONSOLE Make sure that there are batteries in the console see assembly step 5 on page 6 If there is a sheet of clear plastic on the face of the console remove it Note You can set the console to display speed and distance in either kilometers or miles When you insert batteries into the console KPH will begin to flash in the display While KPH is flashing you can press the MODE butt...

Page 10: ...ntil the let ters TMR DST or CAL appear in the display Make sure that the word SCAN does not appear Then press the RESET button 4 Begin pedaling and follow your progress with the display As you exercise the console will display the mode s that you select If you have set a workout goal a tone will sound for several seconds when you reach your goal 5 When you are finished exercising the console will...

Page 11: ...unt of mild detergent Important To avoid damage to the console keep liquids away from the console and keep the con sole out of direct sunlight BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced most console problems are the result of low batteries To replace the batteries see step 5 on page 6 MAINTENANCE AND TROUBLESHOOTING ...

Page 12: ...e middle num ber in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise 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 in...

Page 13: ...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 butt...

Page 14: ...er 36 2 Eye Bolt 37 2 U Bracket 38 2 M6 Nylon Locknut 39 2 M10 Flange Nut 40 2 M10 Washer 41 2 Flywheel Spacer 42 2 M12 x 40mm Bolt 43 3 M12 Washer 44 4 M10 Nylon Locknut 45 1 M8 x 45mm Bolt 46 4 M8 Nylon Locknut 47 2 M12 Nylon Locknut 48 1 M5 x 54mm Button Screw 49 1 M5 Curved Washer 50 4 M8 Curved Washer 51 4 M8 x 15mm Button Screw 52 2 M5 x 12mm Screw 53 5 M8 x 1 2mm Washer 54 4 M10 x 1 5mm Was...

Page 15: ...2 23 24 25 28 27 27 29 30 31 32 33 26 16 16 35 35 35 35 36 37 38 39 37 38 36 39 40 41 40 41 42 43 47 45 46 46 46 48 49 50 50 50 51 51 51 52 53 53 53 53 54 54 54 54 55 14 56 57 58 44 44 44 44 60 59 42 43 43 62 47 63 61 EXPLODED DRAWING Model No WLEVEX0716 0 R0406A ...

Page 16: ...rtment Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 To help us assist you please be prepared to give the following information the MODEL NUMBER of the product WLEVEX0716 0 the NAME of the product WESLO PURSUIT R 20 exercise cycle the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER...

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