Conditioning Guidelines, Exercise Intensity

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 with pre-existing health problems.

The following guidelines will help you to plan your exercise program. For more detailed exercise informa- tion, obtain a reputable book or consult your physi- cian.

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 and aerobic exercise.

To find the proper heart rate for you, first find your age on the left side of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers to the right of your age. The three numbers are your “training zone.” The lower two numbers are recom- mended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively 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 does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed or incline of the tread- mill until your heart rate is near one of the lower two numbers in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” 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 speed or incline of the treadmill until your heart rate is near the higher number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop exer-

cising and place two fingers on your wrist

as shown. Take a six- second heartbeat count, and 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 too low, adjust the speed or incline of the treadmill accordingly.

USING THE HAND WEIGHTS

The included hand weights let you add upper body exercise to your workouts. As you walk on the tread- mill, hold the .45-kg (1-lb.) weights at your sides or press the weights above your head. To increase the intensity of your exercise, use the 1-kg (2-lb.) or 1.4- kg (3-lb.) weights.

WARNING: Do not use the hand weights at speeds faster than a walk. Using weights and not holding the handrails may compromise your ability to maintain your balance. Exercises using weights should be attempted only by experienced users.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up

Start each workout with 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.

WCTL29200 specifications

The Weslo WCTL29200 is a state-of-the-art treadmill designed to cater to fitness enthusiasts at all levels. Its user-friendly features, compact design, and advanced technology make it an excellent choice for both beginners and seasoned athletes looking to enhance their workout routines at home.

One of the standout features of the Weslo WCTL29200 is its powerful 2.25 HP motor, which allows users to achieve speeds of up to 10 miles per hour. This motor ensures smooth and consistent performance while maintaining the ability to challenge users with varied workouts. Whether you're aiming for a brisk walk or an intense run, this treadmill can accommodate your fitness goals.

The WCTL29200 comes equipped with an innovative SpaceSaver design, a hallmark of Weslo products. The treadmill folds up easily for convenient storage, making it ideal for those with limited space in their homes. Users can effortlessly lift and fold the deck, allowing them to tuck the machine away when not in use.

Another notable feature is its adjustable incline, which provides an added dimension to workouts. With the ability to incline up to 10%, users can simulate outdoor running conditions and further engage their muscle groups. This is particularly beneficial for weight loss, muscle toning, and cardiovascular endurance.

To enhance the workout experience, the Weslo WCTL29200 includes a user-friendly console with a digital display. The console tracks essential metrics such as speed, time, distance, and calories burned, allowing users to monitor their progress. Additionally, the treadmill features built-in workout programs designed to keep routines fresh and interesting, catering to different fitness levels and objectives.

The treadmill also incorporates Comfort Cell cushioning, which significantly reduces the impact on joints, making it safer and more comfortable for users, especially those with prior injuries or those just starting their fitness journey. This innovative technology ensures a more enjoyable running experience while minimizing strain and discomfort.

In summary, the Weslo WCTL29200 combines functionality, convenience, and advanced features to create an exceptional home treadmill. With its powerful motor, adjustable incline, SpaceSaver design, and user-friendly interface, it stands out as a practical and efficient solution for anyone looking to improve their fitness levels without compromising on space or comfort. Whether you're walking, jogging, or running, the Weslo WCTL29200 is a reliable partner in achieving your fitness goals.