Conditioning Guidelines - Weslo pursuit 690S User Manual

CONDITIONING GUIDELINES

The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.
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, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
on the bottom line of the chart (ages are rounded off
to the nearest ten years). Next, find the three num-
bers above your age. The three numbers are your
"training zone." The lowest number is the recommend-
ed heart rate for fat burning; the middle number is the
recommended heart rate for maximum fat burning; the
highest number is the recommended heart rate for
aerobic exercise.
To measure your heart rate, first exercise for at least
four minutes. Then, stop pedalling and measure your
heart rate using the pulse sensor. If you have any
questions, see HOW TO USE THE PULSE SENSOR
on page 9 of this manual.
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 lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exer-
cise 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 highest number in your
training zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretch-
ing and light exercise. (See page 11.) A proper warm-
up increases your body temperature, heart rate, and
circulation in preparation for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise pro-
gram, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
10
4. The Console (7) requires two 1,5V batteries (not
included). Alkaline batteries are recommended. Refer
to the inset drawing. Open the battery cover on the
underside of the Console as shown. Press two bat-
teries into the battery compartment. Make sure that
the negative ends of the batteries (marked "–")
are touching the springs in the battery compart-
ment.
Connect the Reed Switch Wire (50) and the two
Pulse Grip Wires (60) to the corresponding wires on
the Console (7). If your Console has a ground wire,
attach it to the Handlebar Post (14) with an M4 x
16mm Screw (9).
Attach the Console (7) to the Handlebar Post (14)
with four M4 x 12mm Console Screws (4). Next,
press the Resistance Knob (10) onto the Resistance
Control (11). Be sure that the mark on the Knob is
correctly aligned.
5. Press the Side Shield Cover (40) onto the Left and
Right Side Shields (1, 2). Make sure that the four
tabs (A) on the Side Shield Cover snap into the Side
Shields.
Insert the Seat Post (20) into the Frame (15) and
press the Seat Post Bushing (23) down into the
Frame. Next, align one of the holes in the Seat Post
with the hole in the Frame. Insert the Seat Knob
(29) into the Frame and the Seat Post, and tighten
the Seat Knob into the Frame. Make sure to insert
the Seat Knob through one of the holes in the
Seat Post; do not insert the Seat Knob under the
Seat Post.
Attach the Seat (19) to the Seat Post (20) with three
M8 Nylon Locknuts (21) and three M8 Split Washers
(49). Note: The Nylon Locknuts and Split Washers
may be pre-attached to the bottom of the Seat.
6. Identify the Left Pedal (28); there is an "L" on the
Left Pedal for identification. Using an adjustable
wrench, firmly tighten the Left Pedal counterclock-
wise into the left arm of the Crank (33).
Tighten the Right Pedal (not shown) clockwise into
the right arm of the Crank (33) in the same manner.
7. Make sure that all parts are tightened before you
use the exercise cycle. Note: There may be
some hardware left over after assembly is com-
pleted. Place a mat under the exercise cycle to pro-
tect the floor or carpet.
4
10
7
Ground
60
Wire
9
50
11
7 Batteries
14
4
4
Battery Cover
5
40
19
A
2
1
49
21
21
20
23
15
6
28
33
7
49
29