background image

24

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 stretch-

ing 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 stretch-

ing. 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 
exercise, 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 physi-
cian. This is especially important for persons 
over age 35 or persons with pre-existing 
health problems.

The heart rate monitor is not a medical device. 
Various factors may affect the accuracy of 
heart rate readings. The heart rate monitor is 
intended only as an exercise aid in determin-
ing heart rate trends in general.

Содержание Weslo Crosswalk 5.2t

Страница 1: ...manual before using this equipment Save this manual for future reference Serial Number Decal weslo com ACTIVATE YOUR WARRANTY To register your product and activate your warranty today go to my weslo...

Страница 2: ...location s of the warning decal s If a decal is missing or illegible call the telephone number on the front cover of this manual and request a free replacement decal Apply the decal in the location sh...

Страница 3: ...ecom mended for both men and women Always wear athletic shoes Never use the treadmill with bare feet wearing only stockings or in sandals 13 Plug the power cord into a surge suppressor not included an...

Страница 4: ...tch and unplug the power cord when the treadmill is not in use 26 Do not attempt to move the treadmill until it is properly assembled See ASSEMBLY on page 7 and HOW TO FOLD AND MOVE THE TREADMILL on p...

Страница 5: ...ons 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 and the location of...

Страница 6: ...8 x 15mm Bolt 8 6 PART IDENTIFICATION CHART Use the drawings below to identify small parts used for assembly The number in parentheses below each draw ing is the key number of the part from the PART L...

Страница 7: ...your exercise equipment call 1 800 445 2480 Assembly requires two persons Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until you finish a...

Страница 8: ...Screws do not overtighten the Screws Attach the Left Handrail not shown to the console assembly A in the same way Note There is not a wire on the left side 3 33 C A 85 7 10 F 102 E 2 Set the console a...

Страница 9: ...5 54 5 A 53 4 With the help of a second person hold the con sole assembly A near the Right Upright 54 See the inset drawing Connect the Wire Harness 39 to the console wire C The con nectors should sl...

Страница 10: ...o M10 Star Washers 9 Make sure that the Left Upper Body Arm is on the indicated side of the con sole assembly A Attach the Right Upper Body Arm not shown in the same way 101 8 53 105 103 9 A 7 Attach...

Страница 11: ...t activate your Console 91 to begin using its exclusive features First plug in the power cord see page 12 and turn on the power see page 14 Then using your smartphone or tablet go to iFit com activate...

Страница 12: ...surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances The outlet must be on a nominal 120 volt circuit capable of carry...

Страница 13: ...r The console also offers a selection of preset workouts Each workout automatically controls the speed of the treadmill as it guides you through an effective exercise session You can also connect your...

Страница 14: ...the Program Select button repeatedly until only zeros appear in the displays 3 Start the walking belt To start the walking belt press the Start button The walking belt will begin to move at 1 mph As y...

Страница 15: ...e monitor or a compatible heart rate monitor For information about purchasing an optional chest heart rate monitor see page 16 The console is compatible with all Bluetooth Smart heart rate monitors To...

Страница 16: ...n this way until the last seg ment ends The walking belt will then slow to a stop If the speed setting is too high or too low during the workout you can manually override the setting by pressing the S...

Страница 17: ...the console will turn solid blue 4 Record and track your workout information Follow the instructions in the iFit Smart Cardio Equipment app to record and track your workout information 5 Disconnect y...

Страница 18: ...e using the treadmill make sure that both incline legs are at the same height and that both incline pins are fully inserted into the incline legs After you have adjusted the incline legs lower the tre...

Страница 19: ...correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into a...

Страница 20: ...ill fold it as described at the left CAUTION Make sure that the catch is resting against the latch pin Moving the treadmill may require two people 1 Hold the frame A and one of the handrails E and pla...

Страница 21: ...nected to an AFCI equipped outlet and your circuit breaker trips repeatedly when the treadmill is used see the front cover of this manual to purchase an arc filter b After the power cord has been plug...

Страница 22: ...the power cord insert the key and walk on the treadmill for a few minutes Repeat until the walking belt is properly tightened c Your treadmill features a walking belt coated with high performance lub...

Страница 23: ...til the walking belt is prop erly tightened SYMPTOM The upper body arms squeak during use a Note Correcting this problem requires a small amount of white marine grease available at hardware stores Tur...

Страница 24: ...ic 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...

Страница 25: ...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...

Страница 26: ...tform Nut 45 2 Wheel Housing 46 6 M8 Nut 47 3 Hood Clip 48 1 Storage Latch 49 1 Belly Pan Grommet 50 2 Cushion Fastener 51 1 Frame 52 1 Base 53 1 Left Upright 54 1 Right Upright 55 1 Idler Roller 56 1...

Страница 27: ...105 1 Left Upper Body Arm 106 1 Right Upper Body Arm User s Manual Key No Qty Description Key No Qty Description Note Specifications are subject to change without notice For information about ordering...

Страница 28: ...31 67 25 25 25 24 24 56 71 28 46 95 40 82 46 72 72 19 29 10 74 61 27 55 42 10 29 74 60 27 42 19 95 40 46 82 72 72 46 19 43 19 78 50 78 64 3 10 50 41 23 41 41 41 10 100 46 46 21 25 25 25 68 84 36 75 36...

Страница 29: ...29 EXPLODED DRAWING B Model No WLTL31312 4 R1118B 34 38 44 79 34 30 59 38 90 65 47 47 47 21 87 81 66 49 37 99 20 20 20 92 57 21 42 42 21 21 21 97...

Страница 30: ...26 26 63 33 77 77 22 88 77 70 35 16 63 26 69 69 43 45 32 43 13 5 8 5 8 5 10 10 10 77 63 26 10 10 10 10 35 16 70 69 69 63 26 45 32 43 43 32 13 85 7 7 8 5 8 39 2 2 52 2 2 103 101 101 73 73 103 102 102...

Страница 31: ...31 17 105 104 18 94 9 17 106 104 94 18 4 9 15 12 4 4 4 4 91 80 EXPLODED DRAWING D Model No WLTL31312 4 R1118B...

Страница 32: ...oduct is used as a store display model 2 if the product is purchased or transported outside the USA 3 if all instructions and warnings in this manual are not followed 4 if the product is abused or imp...

Отзывы: