CONDITIONING GUIDELINES

Aerobic Exercise

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.

If your goal is to strengthen your cardiovascular system, 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 or incline of the treadmill until your heart rate is near the higher number in your training zone.

The following guidelines will help you to plan your exercise program. For more detailed exercise information, obtain a reputable book or consult your physician.

HOW TO MEASURE YOUR HEART RATE

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 measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a sixsecond heartbeat count, and multiply 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.

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 recommended 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 or incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone.

USING THE HAND WEIGHTS

The included hand weights let you add upper body exercise to your workouts. As you walk on the treadmill, hold the .45-kg (1-lb.) weights at your sides or press the weights above your head. To increase the intensity of your exercise, use the 1-kg (2-lb.) or 1.4kg (3-lb.) weights.

WARNING: Do not use the hand weights at speeds faster than a walk. Using weights and not holding the handrails may compromise your ability to maintain your balance. Exercises using weights should be attempted only by experienced users.

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 preparation for exercise.

14

Training Zone Exercise

After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to

60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training 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 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, 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.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the drawings below. 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 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 both legs. 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 both legs. 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 both legs.

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.

3

5

1

4

2

15

ORDERING REPLACEMENT PARTS

To order replacement parts, simply call our Customer Service Department toll-free at 1-888-936-4266, Monday through Friday, 8h00 until 18h30 Eastern Standard Time (excluding holidays). To help us assist you, please be prepared to give the following information when calling:

• The MODEL NUMBER of the product (WCTL29201)

• The NAME of the product (WESLO CADENCE ® EX14 treadmill)

• The SERIAL NUMBER of the product (see the front cover of this manual)

• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED

DRAWING in the center of this manual).

LIMITED WARRANTY

ICON OF CANADA INC., (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of one (1) year from the date of purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-authorized by ICON. This warranty does not extend to any product or damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON authorized service center, to products used for commercial or rental purposes, or to products used as store display models. 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 connection with the use or performance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential damages of whatsoever nature. Some provinces do not allow the exclusion or limitation of incidental or consequential damages.

Accordingly, the above limitation may not apply to you. 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 is limited in its scope and duration to the terms set forth herein. Some provinces do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to you.

This warranty gives you specific legal rights. You may also have other rights which vary from province to province or so specified by the retailer of your equipment.

ICON OF CANADA, 900 de l’Industrie, St. Jerôme, QC J7Y 4B8

WESLO is a registered trademark of ICON Health & Fitness, Inc.

Part No. 181511 R1201A Printed in Canada © 2001 ICON of Canada, Inc.

REMOVE THIS EXPLODED DRAWING

AND PART LIST FROM THE MANUAL

Save this EXPLODED DRAWING and PART LIST for future reference.

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of the User’s Manual.

PART LIST—Model Nr. WCTL29201

R1201A

Key No. Qty.

1

8

3

1

2

1

2

1

1

1

1

1

1

1

1

4

4

1

1

2

1

2

6

8

1

2

1

1

1

18

20

5

2

3

1

12

1

1

1

2

2

2

12

4

2

29

30

31

32

25

26

27

28

17

18

19

20

21*

22

23

24

13

14

15

16

9

10

11

12

7

8

5

6

3

4

1

2

37

38

39

40

33

34

35

36

41

42

43

44

45

Description

Motor Hood

Screw

3/4” Screw

8” Cable Tie

Cable Tie

Grommet

Cable Tie Clamp

Foot Rail

Platform Isolator

Platform Screw

Allen Wrench

Rear Roller Adjustment Bolt

Catch

Belt Guide

Belt Guide Screw

Reed Switch Clip

Reed Switch Screw

Hood Anchor

Motor

Pulley/Flywheel/Fan

Motor/Pulley/Flywheel/Fan

Motor Tension Bolt

Motor Tension Washer

Motor Star Washer

Motor Tension Nut

Motor Pivot Bolt

Frame Spacer

Power Cord Grommet

Wire Clip

Power Cord

Controller

Electronic Screw

Choke

Bracket Screw

Electronics Bracket

Circuit Breaker

Base Leg Endcap

Roller Adjustment Washer

Front Roller Adjustment Bolt

Weight Rack Screw

Weight Rack

3 lbs Weight

Handrail Washer/Leg Base Washer

Handrail Star Washer

Handrail

Key No. Qty.

46

47

48

49

50

51

52

53

54

55*

56

57

58

59

60

61

62

63

64

65

66

67

68

69

70

71

72

73

74

75

76

77

78

79

80

81

82

83

84

#

#

1

1

1

1

1

1

2

1

2

1

1

2

2

8

2

4

2

1

2

1

1

2

2

1

1

1

8

1

2

1

2

1

1

1

2

1

1

1

1

1

1

Description

Upright

Magnet

Storage Latch

Left Endcap

Ground Wire

Key/Clip

Console Base

1-lb. Weight

Battery Cover

Console Assembly

Speed Potentiometer

2-lb. Weight

Upright Grommet

Upright Endcap

Wire Harness

Base Leg Nut

Base Leg

Base Leg Pad

Handrail Endcap

Handrail/Base Leg Bolt

Motor Belt

Wheel Bolt

Wheel

Speed Control

Frame Pivot Bolt

Rear Roller

Walking Belt

Belly pan

Walking Board

Warning Decal

Reed Switch/Sensor Wire

Drive Roller/Pulley

Frame Guide

Frame

Incline Pin

Incline Leg

Incline Leg Cap

Right Endcap

Roller Guard

8” White Wire, Male/Female

User’s Manual

* Includes all parts shown in the box

Note: “#” indicates a non-illustrated part.

Specifications are subject to change without notice. See the back cover of the user’s manual for information about ordering replacement parts.

EXPLODED DRAWING—Model Nº. WCTL29201

R1201A