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11

EXERCISE GUIDELINES

        

          

WARNING: 

Before  beginning  this  or  any  exercise  pro-

gram,  consult  your  physician.  This  is  espe-

cially important for persons over the age of 35 

or persons with pre-existing health problems.

The pulse sensor is not a medical device. Vari-

ous factors 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.

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 in-

tensity 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 high-

est 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 af-

ter 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 exer-

cise until your heart rate is near the lowest number in 

your training one. 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 prepara-

tion for exercise.

Training Zone Exercise—Exercise for 20 to 30 min-

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

he 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 prob-

lems.

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 ex-

ercise, 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.

Summary of Contents for WLIVEX42514.0

Page 1: ...Keep this manual for future reference QUESTIONS If you have questions or if there are missing parts please contact us UK Call 08457 089 009 From Ireland 053 92 36102 Website www iconsupport eu E mail csuk iconeurope com Write ICON Health Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK Write the serial number in the space above for reference Serial No Decal ...

Page 2: ...EXPLODED DRAWINGS 12 PART LIST 14 NOTES 15 ORDERING REPLACEMENT PARTS Last page WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is miss ing or illegible call the telephone num ber on the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size 115 Kg 1 ENGLISH 1...

Page 3: ... the floor or carpet Make sure that there is at least 3 ft 0 9 m of clearance in the front and rear of the bike and 2 ft 0 6 m on each side 6 Inspect and properly tighten all parts regularly Replace any worn parts immediately 7 Keep children under age 12 and pets away from the bike at all times 8 The bike should not be used by persons weighing more than 250 lbs 115 kg 9 Wear appropriate clothes wh...

Page 4: ...r your benefit read this manual carefully be fore you use the bike If you have questions after reading this manual please see the front cover of this manual To help us assist you note the prod uct model number and serial number before contacting us The model number is WLIVEX42514 0 and the lo cation of the serial number decal are shown on the front cover of this manual ...

Page 5: ... exercice bike use the drawings below to identify small parts 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 following the parentheses is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled S15 S13 S14 7 M8 73 20 H5 4PCS 9 M8 H16 S13 6PCS 8 d8 Ø20 2 ...

Page 6: ... with the Sen sor Wire 18 II Assemble the Front post 12 to the Main Frame 1 with Bolt 13 and Arc Washer 8 STEP 3 I Attach the Rear Stabilizer 26 to the Saddle Stem 25 with Screw 7 Arc Washer 8 and Acorn nut 9 II Connect the Trunk Wire 2 10 to the Trunk Wire 1 28 first then insert the Saddle Support 25 into the Main Frame 1 and lock it with the Knob 5 7 8 9 1 3 6R 6L 2 10 11 12 13 13 8 8 17 18 17 1...

Page 7: ... 14 to the Saddle Support 30 and secure with Screw 31 Washer 33 and Acorn Nut 9 II Connect the Trunk Wire 1 28 with the Hand Pulse Wire 39 Connect the Sensor Wire 18 to the Console Wire 45 fix the Console 20 to the console holder of Front Support 12 with Bolt 19 III Insert the Trunk Wire 3 17 into the hole at the back of console 20 Now your machine is ready for use 30 13 33 13 35 33 13 33 33 25 36...

Page 8: ...at unlock the knob and then slide the central tube to the desired position and then lock the knob firmely HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps first pull the ends of the pedal straps off the tabs on the pedals Adjust the pedal straps to the desired position and then press the ends of the pedal straps onto the tabs HOW TO OPERATE THE BIKE Pedal Strap ...

Page 9: ... seconds HOW TO USE THE CONSOLE Make sure that the console has batteries see page MAINTENANCE AND TROUBLESHOOTING If there is a sheet of clear plastic on the face of the console remove it 1 Turn on the console To turn on the console press any button on the console or simply begin pedaling 2 Press the MODE button Press this button to choose the value you want to be displayed Follow the narrow that ...

Page 10: ...y Replace any worn parts immediately To clean the exercise bike use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight MAINTENANCE AND TROUBLESHOOTING ...

Page 11: ...r body uses carbohydrate calories for energy Only af ter 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 exer cise until your heart rate is near the lowest number in your training one For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercis...

Page 12: ...2514 0 part 1 2 3 4 5 4 4 6L 6R 7 8 9 7 8 9 8 9 10 10 11 4 12 13 13 8 8 15 16 16 15 17 18 17 18 19 20 45 21 22 23 24 25 26 27 27 28 29 28 30 13 33 34 13 35 33 36 37 29 13 33 33 34 38 9 33 33 29 39 40 42 32 41 41 31 32 42 14 15 15 1 43 44 ...

Page 13: ...AWING Model No WLIVEX42514 0 part 2 54 53 52 51 49 50 48 47 86 64 63 61 60 59 58 56 57 58 59 60 61 63 64 59 68 65 67 71 66 63 64 69 70 21 62 84 85 55 78 77 76 75 72L 79 78 80 83 82 2 46 72R 73 73 81 79 74 74 74 74 74 ...

Page 14: ...PULLEY BOLT NUT SQUARE MAGNET Qty 1 1 1 1 1 1 1 2 2 2 2 1 1 1 2 2 2 6 2 2 2 1 1 1 1 1 1 1 2 2 9 1 1 1 2 2 1 1 1 1 3 1 4 Item 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 Description MAIN FRAME CRANK FRONT STABILIZER END CAP KNOB PEDAL SCREW ARC WASHER ACOM NUT TRUNK WIRE2 SENSOR FRONT POST BOLT HANDLEBAR HOLDER ROUND CAP FO...

Page 15: ...15 NOTES ...

Page 16: ... FOR E U CUSTOMERS This electronic product must not be disposed of in municipal waste To preserve the environment this product must be recycled after its useful life as required by law Please use recycling facilities that are authorized to collect this type of waste in your area In doing so you will help to conserve natural resources and improve European standards of environmental protection If yo...

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