Weslo 831.295021 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

Page 14

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 physician.

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 recommended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers at the top of your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest 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 energy. 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 and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you main- tain the proper intensity level. (See page 9.)

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 and incline of the treadmill until your heart rate is near the highest number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.)

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning, set the speed control on the console to PERFOR- MANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your

heart rate, stop exercising and place two fingers on your wrist as shown. Take a six-second heart-

beat count, and mul- tiply 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.

WORKOUT GUIDELINES

A well-rounded workout includes the following three important 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.

14

Page 13 Page 15
Image 14
Page 13 Page 15
Contents Assembly Operation Maintenance Part List and Drawing Model No Serial NoTable of Contents Important PrecautionsPage Back Before YOU BeginFront Right SideExtension Leg Screw while tightening it AssemblyAssembly requires the included allen wrenches Harness Touch the right Handrail 4 to discharge any staticPage PRE-LUBRICATED Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Insert the key fully into the console Diagram of the ConsoleSTEP-BY-STEP Console Operation Pressbelt. the Speed button to start the walkingCalories/Speed Change the incline of the treadmill as desiredFollow your progress with the displays Time/Distance Whenkey. you are finished exercising, removeHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USETop View Maintenance and TroubleshootingProblem The power turns off during use Problem The walking belt slows when walked on Exercise Intensity HOW to Measure Your Heart RateConditioning Guidelines Workout GuidelinesExercise Frequency Training Zone ExerciseCool-down Part Identification Chart Qty Description If a part is missing, call toll-free295021 Full 90 DAY Warranty Sears, Roebuck and Co., Dept WA, Hoffman Estates, IL

831.295021 specifications

The Weslo 831.295021 is a popular addition to home gym equipment, designed specifically to cater to the needs of fitness enthusiasts looking to maximize their at-home workouts. This versatile treadmill offers a combination of features, technologies, and characteristics that make it an excellent choice for both beginners and experienced users.

One of the standout features of the Weslo 831.295021 is its compact design, which makes it ideal for those with limited space. The treadmill is lightweight and can be easily folded away after use, allowing users to reclaim valuable floor space in their homes. This foldable design is complemented by built-in transport wheels for smooth mobility from one location to another.

To ensure a comfortable workout experience, the Weslo 831.295021 is equipped with a cushioned deck that mitigates the impact on joints while running or walking. This feature is particularly beneficial for individuals who may be concerned about the effects of high-impact workouts on their knees and ankles. The treadmill's ample running surface provides enough space to enable a natural and comfortable stride.

In terms of technology, the Weslo 831.295021 includes a user-friendly console that displays essential workout metrics such as time, distance, speed, and calories burned. This allows users to track their progress easily and set achievable fitness goals. Additionally, the treadmill features multiple incline settings that can be adjusted manually, allowing users to add variety to their workouts and target different muscle groups effectively.

To enhance the workout experience further, the Weslo 831.295021 is compatible with iFit technology. This feature enables users to access a wide range of workouts crafted by professional trainers, all while being able to track their performance through a smartphone app or other connected devices. iFit's vast library of workouts keeps exercise routines fresh and motivating.

Another appealing aspect of the Weslo 831.295021 is its affordability. It offers a range of features typically found in higher-end treadmills but comes at a budget-friendly price point, making it accessible to a broader audience.

In summary, the Weslo 831.295021 is a thoughtfully designed treadmill that combines compactness, comfort, and technology. Whether you’re a casual walker or a dedicated runner, this treadmill is an excellent choice for enhancing your fitness journey at home. With its user-friendly interface and versatile workout options, it supports a healthier lifestyle without the need for a gym membership.
Top Page Image Contents