Weslo Pursuit 525 Cs User Manual download pdf (Page 4)

ASSEMBLY

Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing

materials. Do not dispose of the packing materials until assembly is completed.

Assembly requires the included tools and your own adjustable spanner and Phillips screw-

driver .

Use the part drawings below to identify the small parts used in assembly. The number in parenthesis below

each drawing refers to the key number of the part, from the PART LIST on page 10. The second number refers

to the quantity needed for assembly. Note: Some small parts may have been pre-attached. If a part is not in

the parts bag, check to see if it has been pre-attached.

M10 Zinc

Washer (62)–2

M10 x 85mm Carriage Bolt (48)–2

M10 Black Nylon Locknut (50)–2

M10 Zinc Nylon Locknut (61)–2

M8 Split

Washer (56)–3

M10 Black Split

Washer (45)–2

M8 x 45mm Button Screw (54)–1

M8 x 37mm Button

Screw (55)–2

M6 x 16mm Button

Screw (57)–8

M10 x 56mm Carriage Bolt (49)–2

M6 Nylon

Locknut (53)–4

M6 x 34mm Button

Screw (52)–4

M10 x 75mm Button Bolt (51)–2

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.

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

at the bottom line of the chart (ages are rounded off to

the nearest ten years). Next, find the three numbers

above your age. The three numbers are your “training

zone.” The lowest number is the recommended heart

rate for fat burning, the middle number is the recom-

mended heart rate for maximum fat burning, and the

highest number is the recommended heart rate for

aerobic exercise.

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 one of the lower

two numbers 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.

HOW TO MEASURE YOUR HEART RATE

To measure your

heart rate, first

exercise for at

least four minutes.

Then, stop exercis-

ing and place two

fingers on your

wrist as shown.

Take a six-second

heartbeat count, and multiply the result by 10 to find

your heart rate. For example, if your six-second heart-

beat count is 14, your heart rate is 140 beats per

minute. (A six-second count is used because your

heart rate will drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 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, 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.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work-

outs each week, with at least one day of rest between

workouts. After a few months of regular exercise, you

may complete up to five workouts each week, if

desired. Remember, the key to success is make exer-

cise a regular and enjoyable part of your everyday life.

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.

1. Identify the Front Stabiliser (2). Turn the Front

Stabiliser so that the warning decal is in the position

shown. Whilst another person lifts the front of the

Frame (1) slightly, attach the Front Stabiliser to the

Frame with two M10 x 85mm Carriage Bolts (48) and

two M10 Black Nylon Locknuts (50).

Decal

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Weslo Pursuit 525 Cs User Manual Page 4

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