Weslo 215S Conditioning Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency

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CONDITIONING GUIDELINES

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

The pulse sensor is not a medical device. Various factors, including the user's move- ment, 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.

The following guidelines will help you to plan your ex- ercise 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 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 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.

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.

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.

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your heart rate in your train- ing zone for longer than 20 minutes.)

A Cool-Down

Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help 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 be- tween workouts. After a few months of regular exer- cise, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents QUESTIONS? Model No. WCTL49300 Serial NoTable of Contents Important PrecautionsPage Back Before YOU BeginRight Side Screw while tightening it AssemblySure to push on the head of the Extension Leg Screws Performant Lubetm Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord STEP-BY-STEP Console Operation Diagram of the ConsoleBattery Installation CALORIES/FAT HOW to Select Kilometres and Miles HOW to Fold and Move the TreadmillHOW to USE the Hand Weights HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USEMaintenance and TROUBLE-SHOOTING Problem The power turns off during useSymptom the Walking Belt Slows When Walked on Symptom the Walking Belt is OFF-CENTERWorkout Guidelines Conditioning GuidelinesExercise Intensity Exercise FrequencyOrdering Replacement Parts Remove this Exploded Drawing and Part List from the Manual Limited Warranty Product Warranty RegistrationR1102A Qty DescriptionExploded DRAWING-Model No. WCTL49300