Weslo WLEX27181 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

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CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals withpre- existing health problems.

The following guidelines will help you to plan your exercise program.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper inten- sity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition.

 

TRAINING ZONE (BEATS/MIN.)

AGE

 

 

UNCONDITIONED

CONDITIONED

 

 

 

20

138Ð167

133Ð162

 

 

 

25

136Ð166

132Ð160

 

 

 

30

135Ð164

130Ð158

 

 

 

35

134Ð162

129Ð156

 

 

 

40

132Ð161

127Ð155

 

 

 

45

131Ð159

125Ð153

 

 

 

50

129Ð156

124Ð150

 

 

 

55

127Ð155

122Ð149

 

 

 

60

126Ð153

121Ð147

 

 

 

65

125Ð151

119Ð145

 

 

 

70

123Ð150

118Ð144

 

 

 

75

122Ð147

117Ð142

 

 

 

80

120Ð146

115Ð140

 

 

 

85

118Ð144

114Ð139

 

 

 

During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise.

Burning Fat

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. 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 end of your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be Òaerobic.Ó Aerobic exercise 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 high end of your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, place

two fingers on your wrist as shown. Stop exer-

cising and take a six-second heart- beat count.

Multiply the result by ten to find your

heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high or low, adjust the intensity of your exercise.

WORKOUT GUIDELINES

Each workout should include three important parts:

A Warm-upÑBegin each workout with 5 to 10 min- utes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate and circu- lation in preparation for exercise.

Training zone exerciseÑAfter warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes. NOTE: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.

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Contents QUESTIONS? Customer HOT LineTable of Contents Important Precautions Before YOU Begin FrontLeft Side Assembly Part ChartPage Page Page HOW to USE the Exercise Cycle HOW to Adjust the Position of the Seat FrameHOW to Adjust the Pedal Straps HOW to Adjust the Pedaling ResistanceDescription of the Console HOW to Operate the Console Maintenance and Storage Crank AdjustmentHOW to Adjust the Reed Switch Battery ReplacementHOW to Measure Your Heart Rate Conditioning GuidelinesExercise Intensity Workout GuidelinesExercise Frequency Suggested StretchesPart LISTÑModel No. WLEX27181 Exploded DRAWINGÑModel No. WLEX27181 Ordering Replacement Parts Limited Warranty

WLEX27181 specifications

The Weslo WLEX27181 is an innovative treadmill designed for home fitness enthusiasts seeking an efficient workout solution that fits seamlessly into their lifestyle. This model combines compact design with powerful features, making it ideal for users of all fitness levels.

One of the standout features of the WLEX27181 is its space-saving folding design. It allows users to store the treadmill easily in smaller living spaces. When unfolded, it provides a sturdy running surface that measures 16 inches in width and 45 inches in length, giving ample room for comfortable exercise. The frame is constructed from high-quality steel, ensuring durability and stability during workouts.

The Weslo WLEX27181 is equipped with a 2.0 HP motor that delivers speeds of up to 10 mph. This allows users to engage in a variety of workouts, ranging from brisk walking to intense running sessions. The motor is designed to operate quietly, which minimizes noise and allows for distraction-free workouts, making it perfect for apartment living or shared spaces.

A key feature of the WLEX27181 is its adjustable incline capability. Users can choose between different incline settings, enhancing workout intensity and simulating outdoor running conditions. This feature not only helps to improve cardiovascular fitness but also boosts calorie burn and strengthens leg muscles.

In terms of technology, the treadmill comes with an LCD display that tracks essential workout metrics such as time, distance, speed, and calories burned. This user-friendly interface allows users to monitor their progress and set fitness goals effectively. Additionally, the console includes built-in workout programs that cater to various fitness levels, ensuring that users stay motivated and challenged throughout their journey.

The Weslo WLEX27181 is also designed with user comfort in mind. It features a cushioned running deck that absorbs impact, reducing stress on joints and providing a more comfortable workout experience. The treadmill also includes integrated handrails for added stability and safety during workouts.

In summary, the Weslo WLEX27181 treadmill stands out as a compelling option for those looking to invest in home fitness equipment. Its combination of a folding design, powerful motor, adjustable incline, user-friendly technology, and cushioned deck makes it a versatile and effective solution for achieving fitness goals in the comfort of your own home. Whether you're a beginner or a seasoned runner, the WLEX27181 provides the features and characteristics necessary for an engaging and effective workout experience.