USER`S MANUAL - ICON Health & Fitness, Inc. Customer Service
Contents
1. You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise To use the manual mode see page 15 To usea preset workout see page 17 To use the sound system see page 17 Note Before using the console make sure that batteries are installed see assembly step 8 on page 10 If there is a sheet of plastic on the display remove the plastic HOW TO USE THE MANUAL MODE 1 Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will turn on A tone will sound and the console will be ready for use Select the manual mode When you turn on the console the manual mode will be selected If you have selected a workout reselect the manual mode by press ing the Weight Loss Workouts or the Performance Workouts button repeatedly until zeros appear in the displays Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the Resistance increase and decrease buttons Note After you press the buttons it will take a moment for the pedals to reach the selected resis tance level 15 Follow your progress with the displays The upper display This display will show the elapsed time and the resistance level of the pedals each time the resistance level changes 5 m2. 24 clockwise and remove it Next remove the M4 x 16mm Screws 57 and the M4 x 25mm Screw 45 Then carefully remove the Left Shield 9 Locate the Reed Switch 43 Turn the Crank 31 until a Magnet 38 is aligned with the Reed Switch Next loosen but do not remove the indicated M4 x 16mm Screw 57 Slide the Reed Switch 43 slightly closer to or away from the Magnet 38 and then retighten the M4 x 16mm Screw 57 Turn the Crank 31 for a moment Repeat these actions until the console displays correct feedback When the reed switch is correctly adjusted reattach the left shield and the left pedal EXERCISE GUIDELINES 44 WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over age 35 or persons with pre existing health problems The heart rate monitor is not a medical device Various factors may affect the accuracy of heart rate readings The heart rate monitor is intended only as an exercise aid in determin ing heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving
3. 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 21 PART LIST Key No Qty Description 1 1 Frame 2 1 Rear Frame 3 1 Front Stabilizer 4 1 Rear Stabilizer 5 1 Backrest 6 1 Handlebar T7 1 Sea
4. Li LI DISTANCE Note During a workout the display will show the time remaining in the workout The lower left display This display will show the distance total number of revolutions that you have pedaled The lower right display This display will show your pedaling speed in revolutions per minute rpm and the approximate number of calories you have burned The lower right display will also show your heart rate when you use the handgrip heart rate monitor see step 5 on page 17 The right display This display will show a track that represents 640 revolutions 1 4 mile or 400 meters As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in succession 5 Measure your heart rate if desired If there are sheets of plastic on the metal contacts on the handgrip heart rate moni tor remove the plastic In addi tion make sure that your hands are clean To measure your heart rate hold the handgrip heart rate monitor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts tightly Contacts When your pulse is detected a heart shaped symbol will flash in the display and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds If your heart rate is not shown make
5. Or visit us onlineat WWW utserv com UNIVERSAL TECHNICAL SERVICES BEFORE YOU BEGIN Thank you for selecting the revolutionary WESLO PRO 11 0X exercise bike Cycling is an effective exercise for increasing cardiovascular fitness building endurance and toning the body The 11 0X exercise bike provides an impressive selection of features designed to make your workouts at home more effec tive and enjoyable For your benefit read this manual carefully before you use the exercise bike If you have questions after Heart Rate Monitor Handlebar Backrest reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Fan Console Pedal Strap Adjustment Knob Rear Frame Length 3 ft 11 in 119 cm Width 2 ft 61 cm PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassemb
6. display will continue to show exer cise feedback however the display will not show the elapsed time until you select the manual mode or a new workout 4 Follow your progress with the displays See step 4 on page 15 5 Measure your heart rate if desired See step 5 on page 16 6 Turn on the fan if desired See step 6 on page 16 7 When you are finished exercising the console will turn off automatically See step 7 on page 16 HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise plug the audio cable into the jack on the console and into the jack on your MP3 player or CD player make sure that the audio cable is fully plugged in Next press the play button on your MP3 player or CD player Adjust the volume level using the volume con trol on your MP3 player or CD player FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interferen
7. lifts the front of the Frame 1 attach the Front Stabilizer 3 to the Frame with two M10 x 75mm Carriage Bolts 51 and two M10 Locknuts 63 3 Slide the Rear Frame 2 out of the Frame 1 to the desired position and then tighten the Adjustment Knob 17 into the Frame 4 Attach a Wheel 18 to one end of the Rear Stabilizer 4 with an M8 Locknut 60 Then press a Wheel Cap 19 onto the Wheel Attach a Wheel 18 and a Wheel Cap 19 to the other end of the Rear Stabilizer 4 in the same way Then attach the Rear Stabilizer 4 to the Rear Frame 2 with two M10 x 75mm Carriage Bolts 51 and two M10 Locknuts 63 5 Attach the Seat Frame 7 to the Handlebar 6 with two M8 x 70mm Bolts 54 two M8 Split Washers 59 and two M8 Locknuts 60 6 Attach the Backrest 5 to the Seat Frame 7 with four M6 x 38mm Screws 48 and four M6 Washers 55 do not tighten the Screws yet 7 Have a second person hold the Seat Frame 7 under the Rear Frame 2 as shown Attach the Seat Frame 7 and the Seat 12 to the Rear Frame 2 with four M6 x 42mm Screws 49 and four M6 Washers 55 start all the Screws and then tighten them See step 6 Tighten the four M6 x 38mm Screws 48 8 The Console 16 can use four D batteries not included alkaline batteries are recommended Do not use old and new batteries together or Screws alkaline standard and rechargeable batteries together IMPORTANT If
8. E BIKE HOW TO ADJUST THE SEAT After the exercise bike is assembled adjust the Seat 12 to the proper position As you pedal there should be a slight bend in your knees when the ped als are in the most forward position Loosen the Adjustment Knob 17 slide the Rear Frame 2 forward or backward in the Frame 1 and then tighten the Adjustment Knob 13 CONSOLE DIAGRAM S WEIGHT LOSS PERFORMANCE a Co ll alli c didi mn gt all WEIGHT LOSS WORKOUTS PERFORM ANCE TIME ZH WM L LIL Lili lilly iPod Li A RESISTANCE WORKOUTS 0250 DISTANCE B compatible MV SPEED RESIST FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the handgrip heart rate monitor The console offers ten preset workouts five weight loss workouts and five performance workouts Each preset workout automatically changes the resistance of the pedals as it guides you through an effective workout 14
9. PRO www weslo com Model No WLEX31810 0 Serial No USER S MANUAL Write the serial number in the space above for reference ACTIVATE YOUR WARRANTY To register your product and activate your warranty today go to www wesloservice com registration CUSTOMER CARE For service at any time go to www wesloservice com Or call 1 866 699 3756 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m Please do not contact the store 44 CAUTION MAKE YOUR Read all precautions and instruc FITNESS GOALS A tions in this manual before using this equipment Keep this manual IFIT COM for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 2 55 eh I m 3 BEFORE YOU BEGIN cnet ite I AR a eR A edad a OX ec cad ae Oe 5 PART IDENTIFICATION CHART mu 6 ASSEMBLY cnr rp 7 HOW TO USE THE EXERCISE BIKE m he 13 FCG INFORMATION iude day nr E EA EROR en ol RARO e CR bate ete ed D u 18 MAINTENANCE AND TROUBLESHOOTING esses mt 19 EXERCISE GUIDELINES viscosa RP PAGO CN Ep EP EDS 20 PART LIST sana sabes E e pen e RUM EA JURO ERU RD CE DR RA Pa Dad iR aec Dog c I denn 22 EXPLODED DRAWING 233222 03 aed da Bede A ER e T e OR E C eR ee i EH owns 23 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY inr e dote Rete e eer en ented t a n or Bac
10. RDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY IMPORTANT To protect your fitness equipment with an extended service plan see page 4 ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions Parts and labor are warranted for ninety 90 days from the date of purchase This warranty extends only to the original purchaser customer ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This w
11. arranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or transported outside the USA if all instructions in this manual are not followed if the product is abused or improperly or abnormally used or if the product is used for commercial or rental purposes No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to the customer The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to the customer This warranty provides specific legal rights the customer may have other rights that vary from state to state ICON Health am
12. ce to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected Consult the dealer or an experienced radio TV technician for help WARNING Per FCC rules changes or modifications not expressly approved by ICON could void the user s authority to operate the equipment 18 MAINTENANCE AND TROUBLESHOOTING MAINTENANCE Inspect and properly tighten all parts of the exercise bike regularly Replace any worn parts immediately To clean the exercise bike use a damp cloth and a small amount of liquid dish soap IMPORTANT To avoid damaging the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING Most console problems are the result of low batteries To replace the batteries see assembly step 8 on page 10 If the handgrip heart rate monitor does not function properly see step 5 on page 17 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must first remove the Left Shield 9 Using an adjustable wrench turn the Left Pedal
13. d on the sides of the console Begin pedaling to start the workout Each workout is divided into 30 one minute seg ments One resistance level is programmed for each segment Note The same resistance level may be programmed for consecutive segments During the workout the workout profile will show your progress see the drawing above The flash ing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the resistance level for the cur rent segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a different resis tance level is programmed for the next segment the resistance level will flash in the display for a few seconds to alert you The resistance of the pedals will then change 17 If the resistance level for the current segment is too high or too low you can manually override the set ting by pressing the Resistance buttons However when the current segment ends the pedals will automatically adjust to the resistance level for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To restart the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends Note If you continue to pedal after the workout is completed the
14. ert the excess wire downward into the Upright 13 or upward into the Console 16 Tip Avoid pinching the wires Attach the Console 16 to the Upright 13 with four M4 x 16mm Screws 52 start all the Screws and then tigthen them Avoid pinching the wires 11 11 12 13 While a second person holds the Upright 13 near the Frame 1 connect the Upper Wire 36 to the Lower Wire 8 Tip Avoid pinching the wires Slide the Upright 13 onto the Frame 1 Attach the Upright 13 with three M8 x 25mm Screws 33 and three M8 Split Washers 59 Identify the Left Pedal 24 which is marked with a Left sticker Firmly tighten the Left Pedal 24 counter clockwise into the left arm of the Crank 31 IMPORTANT You must turn the Left Pedal counterclockwise to attach it Tighten the Right Pedal not shown clock wise into the right arm of the Crank not shown Adjust the strap on the Left Pedal 24 to the desired position and press the end of the strap onto the tab on the Left Pedal Adjust the strap on the Right Pedal not shown in the same way After the exercise bike is assembled inspect it to make sure that it is assembled correctly and that it Avoid pinching the wires functions properly Make sure that all parts are properly tightened before you use the exercise bike Extra parts may be included Place a mat under the exercise bike to protect the floor 12 HOW TO USE THE EXERCIS
15. ith pre existing health problems Use the exercise bike only as described in this manual The exercise bike is intended for home use only Do not use the exercise bike in a com mercial rental or institutional setting Keep the exercise bike indoors away from moisture and dust Do not put the exercise bike in a garage or covered patio or near water Place the exercise bike on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is at least 2 ft 0 6 m of clearance around the exercise bike Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the exercise bike at all times 10 11 12 13 14 15 Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the exercise bike Always wear athletic shoes for foot protection The exercise bike should not be used by persons weighing more than 250 Ibs 113 kg Be careful when mounting and dismounting the exercise bike Always keep your back straight while using the exercise bike do not arch your back The heart rate monitor is not a medical device Various factors may affect the accu racy of heart rate readings The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general The exercise bike does not have a freewheel the pedals will continue to mo
16. k Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing S AWARNING or illegible call the telephone number Misuse of this machine on the front cover of this manual and S may result in serious request a free replacement decal Apply uan NR i J Read user s manual the decal in the location shown Note prior to use and follow all warnings and The decal s may not be shown at actual instructions i J Do not allow children LI on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 pounds Replace label if damaged illegible or removed AA WESLO PRO is a trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARN NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 It is the responsibility of the owner to ensure that all users of the exercise bike are ade quately informed of all precautions Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons w
17. led Extra parts may be included Gf eund M6 Washer M8 Split M6 Locknut M8 Locknut d rd M4 x 16mm 55 8 Washer 59 5 27 4 60 4 4 Screw 52 4 AURA AAA pum M6 x 38mm Screw M6 x 38mm Bolt M6 x 42mm Screw 48 4 69 4 49 4 TEE M8 x 25mm M8 x 70mm Bolt Screw 33 3 5b4 2 i M10 x 75mm Carriage Bolt 51 4 95 ll ASSEMBLY To hire an authorized service technician to To identify small parts see page 6 assemble this product call 1 800 445 2480 n addition to the included tool s assembly Assembly requires two persons requires the following tool s Place all parts in a cleared area and remove the one Phillips screwdriver gt packing materials Do not dispose of the packing materials until you finish all assembly steps one adjustable wrench Left parts are marked L or Left and right parts Assembly may be easier if you have a set of are marked R or Right wrenches To avoid damaging parts do not use power tools 1 Goto www wesloservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note If you do not have Internet access call Customer Care see the front cover of this manual and register your product 2 While a second person
18. p Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 301433 R1214A Printed in China O 2014 ICON Health amp Fitness Inc
19. results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 140 130 125 115 Y 145 138 130 125 118 110 103 125 120 115 110 105 95 90 vw 20 30 40 50 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy 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 number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of yo
20. sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the metal contacts tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts 16 Turn on the fan if desired The fan has high and low speed settings Press the Fan button repeatedly to select a fan speed or to turn off the fan Note If the pedals do not move for about thirty seconds the fan will turn off automatically When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a series of tones will sound the console will pause and the time will flash in the display If the pedals do not move for several minutes the console will turn off and the display will be reset HOW TO USE A PRESET WORKOUT 1 Turn on the console See step 1 on page 15 Select a preset workout To select a preset workout press the Weight Loss Workouts or the Performance Workouts button repeatedly until the name of the desired workout appears in the upper display When you select a preset workout the duration of the workout will appear in the upper display and a profile of the non resistance levels of the workout will DISTANCE SPEED gi scroll across the right display Profile Note Complete profiles of the preset workouts are printe
21. t Frame 8 1 Lower Wire 9 1 Left Shield 10 1 Right Shield 11 2 Stabilizer Cap 12 1 Seat 13 1 Upright 14 1 Front Bushing 15 1 Rear Bushing 16 1 Console 17 1 Adjustment Knob 18 2 Wheel 19 2 Wheel Cap 20 1 Frame Pad 21 1 Frame Stop 22 1 Clamp 23 1 C magnet Bracket 24 1 Left Pedal Strap 25 2 Foam Grip 26 1 Right Pedal Strap 27 4 M6 Locknut 28 1 Resistance Motor 29 1 Flywheel Axle 30 1 Drive Belt 31 1 Pulley Crank 32 1 C magnet 33 3 M8 x 25mm Screw 34 1 Flywheel 35 1 Crank Bearing Assembly 36 1 Upper Wire 37 2 Bearing Key No Qty I 5 nn Model No WLEX31810 0 R1214A Description Magnet Tension Bolt Tension Bracket M8 Washer Flywheel Washer Reed Switch Wire Handlebar Cap M4 x 25mm Screw Resistance Cable Return Spring M6 x 38mm Screw M6 x 42mm Screw M4 x 16mm Flat Head Screw M10 x 75mm Carriage Bolt M4 x 16mm Screw 5mm Spacer M8 x 70mm Bolt M6 Washer M8 x 20mm Bolt M4 x 16mm Screw M5 Washer M8 Split Washer M8 Locknut M6 Nut M8 Jam Nut M10 Locknut M6 x 38mm Bolt Left Pulse Bar Right Pulse Bar Pulse Sensor Pulse Grip M6 x 38mm Bolt M4 x 20mm Screw Pulse Wire User s Manual Assembly Tool Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 22 EXPLODED DRAWING Model No WLEX31810 0 R1214A O
22. the Console has been exposed to cold temperatures allow it to warm to room temperature before insert ing batteries Otherwise you may damage the console displays or other electronic components Remove the screws remove Batteries the battery covers insert the batteries into the battery compartments and reattach the battery covers Make sure to orient the batteries as shown by the diagrams inside the battery compartments To purchase an optional power adapter call the telephone number on the front cover of this manual To avoid damaging the console use only a manufacturer supplied power adapter Plug one end of the power adapter into the jack on the console plug the other end into an outlet installed in accordance with all local codes and ordinances 10 9 10 Have a second person hold the Left Pulse Bar 65 near the left side of the Upright 13 Insert the left Pulse Wire 71 into the Upright Avoid pinching 13 and pull it upward out of the top of the the wires Upright Tip Do not pinch the wires Slide the Left Pulse Bar 65 onto the Upright 13 Attach the Left Pulse Bar with two M6 x 38mm Bolts 69 and two M6 Locknuts 27 Make sure that the Locknuts are in the hexagonal holes Repeat this step for the Right Pulse Bar 66 Hexagonal Holes While a second person holds the Console 16 near the Upright 13 connect the wires on the Console to the Upper Wire 36 and to the Pulse Wires 71 Ins
23. ur exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life 20 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat
24. ve until the flywheel stops Reduce your pedaling speed in a controlled way Over exercising may result in serious injury or death If you feel faint if you become short of breath or if you experience pain while exercising stop immediately and cool down PROTECT YOUR FITNESS EQUIPMENT WITH AN EXTENDED SERVICE PLAN Your new fitness equipment is not an ordinary purchase it is an investment in your health and well being for years to come As the leading provider of manufacturer s extended service plans ICON strives to protect your equipment and your future Please review the following service plans and find one that best fits your needs PREVENTIVE MAINTENANCE SERVICE PLANS Ms e Includes an annual preventive check at your convenience no shipping required Bikes Syst Only manufacturer s defects as well as Li ed o6 y 139 99 wear and tear on parts Up to 5 years of coverage available STANDARD SERVICE PLANS Equipment Price 1 YearPlan 2YearPlan 3 Year Plan Features 0 00 to e Unlimited in home repairs 300 00 29 99 39 99 59 99 no shipping required 301 00 to e Covers parts and labor on all 1000 00 89 99 9119 99 149 99 manufacturer s defects as 1001 00 t well as wear and tear on parts 00 to 2000 00 109 99 139 99 179 99 Up to 3 years of coverage available 2001 00 to 3000 00 179 99 209 99 239 99 To protect your fitness equipment today please call Customer Careat 1 800 677 3838 U I S O
Download Pdf Manuals
Related Search