Model No. WLTL19011 Serial No. USER'S MANUAL Serial Number Decal QUESTIONS? If you have questions, or if there are missing or damaged parts, we will guarantee complete satisfaction through direct assistance from our factory. TO AVOID UNNECESSARY DELAYS, PLEASE CALL DIRECT TO OUR TOLL-FREE CUSTOMER HOT LINE. The trained technicians on our Customer Hot Line will provide immediate assistance, free of charge to you. CUSTOMER HOT LINE: 1-800-999-3756 Mon.–Fri., 6 a.m.–6 p.m. MST CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.weslo.com new products, prizes, fitness tips, and much more! TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 MAINTENANCE AND TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover Note: An EXPLODED DRAWING and a PART LIST are attached in the center of this manual. IMPORTANT PRECAUTIONS WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read the following important precautions and information before operating the treadmill. shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals. 1. It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions. 10. When connecting the power cord (see page 7), plug the power cord into a surge suppressor (not included) and plug the surge suppressor into a grounded circuit capable of carrying 15 or more amps. No other appliance should be on the same circuit. Do not use an extension cord. 2. Use the treadmill only as described in this manual. 3. Place the treadmill on a level surface, with at least eight feet of clearance behind it. Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill. 11. Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. To purchase a surge suppressor, see your local WESLO dealer or call 1-800-9993756 and order part number 146148. 4. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage or covered patio, or near water. 5. Do not operate the treadmill where aerosol products are used or where oxygen is being administered. 6. Keep children under the age of 12 and pets away from the treadmill at all times. 12. Keep the power cord and the surge suppressor away from heated surfaces. 7. The treadmill should not be used by persons weighing more than 250 pounds. 13. Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged, or if the treadmill is not working properly. (See BEFORE YOU BEGIN on page 4 if the treadmill is not working properly.) 8. Never allow more than one person on the treadmill at a time. 9. Wear appropriate exercise clothing when using the treadmill. Do not wear loose clothing that could become caught in the treadmill. Athletic support clothes are recommended for both men and women. Always wear athletic 14. Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill. 2 15. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed. 20. Inspect and properly tighten all parts of the treadmill regularly. 21. Never drop or insert any object into any opening. 16. Never leave the treadmill unattended while it is running. Always remove the key and unplug the power cord when the treadmill is not in use. 22. DANGER: Always unplug the power cord immediately after use, before cleaning the treadmill, and before performing the maintenance and adjustment procedures described in this manual. Never remove the motor hood unless instructed to do so by an authorized service representative. Servicing other than the procedures in this manual should be performed by an authorized service representative only. 17. Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 5 and HOW TO FOLD AND MOVE THE TREADMILL on page 10.) You must be able to safely lift 45 pounds (20 kg) to raise, lower, or move the treadmill. 18. When folding or moving the treadmill, make sure that the storage latch is fully closed. 23. This treadmill is intended for in-home use only. Do not use this treadmill in any commercial, rental, or institutional setting. 19. Do not change the incline of the treadmill by placing objects under the treadmill. 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. Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. SAVE THESE INSTRUCTIONS The decals shown have been placed on your treadmill. If a decal is missing or illegible, please call our Customer Service Department, tollfree, to order a free replacement decal (see ORDERING REPLACEMENT PARTS on the back cover of this manual). Apply the decal in the location shown. Note: The decal below is shown at 38% of actual size. 3 BEFORE YOU BEGIN Thank you for selecting the WESLO® CADENCE 200 CS treadmill. The CADENCE 200 CS treadmill combines advanced technology with innovative design to let you enjoy an excellent form of cardiovascular exercise in the convenience and privacy of your home. And when you’re not exercising, the unique CADENCE 200 CS can be folded up, requiring less than half the floor space of other treadmills. please call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number of the treadmill is WLTL19011. The serial number can be found on a decal attached to the treadmill (see the front cover of this manual for the location). For your benefit, read this manual carefully before using the treadmill. If you have additional questions, Before reading further, please review the drawing below and familiarize yourself with the labeled parts. Water Bottle Holder (Bottle not included) Console Handrail Key/Clip LEFT SIDE Handrail RIGHT SIDE Hood Walking Belt Power Cord Foot Pad Front Wheel Circuit Breaker Rear Roller Adjustment Bolts Incline Leg 4 ASSEMBLY Assembly requires two persons. Set the treadmill in a cleared area and remove all packing materials; do not dispose of the packing materials until assembly is completed. Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner. Assembly requires the included allen wrench and your own phillips screwdriver adjustable wrenches , and 9/16 socket wrench . 1. Using two adjustable wrenches, attach the Wheels (15) to the Base (71) with the two Wheel Bolts (14) and the two Wheel Nuts (29) as shown. Do not overtighten the Wheel Bolts; the Wheels should turn freely. 1 , 15 29 14 14 15 71 29 2. With the help of a second person, carefully raise the Right and Left Handrails (6, 7) to the position shown. 2 7 6 3. With the help of a second person, carefully tip the treadmill onto its left side. Hold the Base (71) against the Right Handrail (6) and the Left Handrail (not shown). Make sure that the Wheels (15) are toward the front of the treadmill as shown. Using a 9/16 socket wrench, attach the Base (71) to the Right Handrail (6) with two Handrail Bolts (12), two Handrail Washers (31), and two Handrail Nuts (17). Do not tighten the Handrail Nuts yet. Attach the Base to the Left Handrail (not shown) in the same way. Tighten all four Handrail Nuts. Tip the treadmill back to the position shown in step 1. 5 3 12 15 17 6 31 71 4. Loosen the two Console Bolts (9) underneath the Console (1), and rotate the Console to the position shown. Push the Right and Left Handrails (6, 7) inward while you tighten the two Console Bolts. 4 1 6 9 7 5. CAUTION: You must be able to safely lift 45 pounds (20 kg) in order to do this step. 5 Hold the treadmill with your hands in the locations shown. CAUTION: To decrease the possibility of injury, bend your legs and keep your back straight. As you raise the treadmill, make sure to lift with your legs rather than your back. Raise the treadmill to the vertical position. 6. Make sure that the Latch Pin (69) is in the Storage Latch (41) as shown. 6 Attach the Storage Latch (41) to the Frame (55) with the three Screws (5). Do not fully tighten the Screws yet. Position the Storage Latch so that the Latch Pin (69) is aligned with the hole in the Left Handrail (7). Slide the Latch Pin into the hole as shown in the inset drawing. Then, tighten the three Screws. 7. The console requires two "AA" batteries (not included). Alkaline batteries are recommended. To install batteries, first touch the Handrail (6) to discharge any static. Next, open the Battery Cover (8). Press the batteries into the battery compartment, with the negative (–) ends of the batteries touching the springs. Close the battery cover, push up on the tab, and then push the tab forward as shown in the inset drawing. Be sure that the tab locks into place. 55 41 41 5 69 7 69 Hole 7 7 8 6 Batteries Battery Cover Tab 8. Make sure that all parts are tightened before you use the treadmill. Keep the included allen wrench in a secure place. The allen wrench is used to adjust the walking belt (see page 13). To protect the floor or carpet, place a mat under the treadmill. 6 OPERATION AND ADJUSTMENT THE PERFORMANT LUBETM WALKING BELT This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illustrated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available. Your treadmill features a walking belt coated with PERFORMANT LUBETM, a high-performance lubricant. IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking platform. Such substances will deteriorate the walking belt and cause excessive wear. 1 HOW TO PLUG IN THE POWER CORD Grounded Outlet Box Surge Suppressor DANGER: Improper connection Grounding Pin of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product—if it will not fit the outlet, have a proper outlet installed by a qualified electrician. Grounding Pin Grounded Outlet Grounding Plug 2 Grounded Outlet Box Adapter Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home’s power. Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off. To decrease the possibility of your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing 1 at the right). Surge Suppressor Lug Metal Screw To purchase a surge suppressor, see your local WESLO dealer or call toll-free 1-800-999-3756 and order part number 146148. Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician. The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw. Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter. This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. Important: The treadmill is not compatible with GFCI-equipped outlets. 7 DIAGRAM OF THE CONSOLE Monitor Display Speed Control Water Bottle Holder (Water bottle is not included) Key Note: If there is a thin sheet of clear plastic on the console, remove it. Clip Step onto the foot pads on the treadmill. Find the clip attached to the key (see the drawing above), and slide the clip onto the waistband of your clothing. Next, insert the key into the console. Test the clip by carefully taking a few steps backward until the key is pulled from the console. If the key is not pulled from the console, adjust the position of the clip as needed. Then, remove the key from the console. CAUTION: Before operating the console, read the following precautions. • Do not stand on the walking belt when turning on the power. • Always wear the clip (see the drawing above) while operating the treadmill. When the key is removed from the console, the walking belt will stop. Follow the steps below and on page 9 to operate the console. • Adjust the speed in small increments. 1 Insert the key fully into the power switch. Inserting the key will not turn on the display. The display will turn on when the ON/RESET button is pressed or when the walking belt is started. Note: If you just installed batteries, the display will already be on. • To reduce the possibility of electric shock, keep the console dry. Avoid spilling liquids on the console and use only a sealable water bottle. STEP-BY-STEP CONSOLE OPERATION Before the console can be operated, two “AA” batteries must be installed (see assembly step 7 on page 6). 8 2 Reset the console and start the walking belt. 4 Turn the speed control to the RESET position. Note: Each time the walking belt is stopped, the speed control must be turned to the RESET position before the walking belt can be restarted. Step onto the foot pads, stop the walking belt and remove the key from the console. The displays will turn off about six minutes after the key is removed. Note: The display will automatically turn off in order to conserve the batteries any time that the walking belt is stopped and the ON/RESET button is not pressed for six minutes. HOW TO CHANGE THE INCLINE OF THE TREADMILL Next, slowly turn the speed control until the walking belt begins to move at slow speed. Carefully step onto the walking belt and begin exercising. Change the speed of the walking belt as desired by turning the speed control. To vary the intensity of your exercise, the incline of the treadmill can be changed. There are three incline levels. Before changing the incline, remove the key and unplug the power cord. Next, fold the treadmill to the storage position (see HOW TO FOLD THE TREADMILL FOR STORAGE on page 10). To stop the walking belt, step onto the foot pads and turn the speed control to the RESET position. 3 When you are finished exercising, stop the walking belt and remove the key. To change the incline, remove the incline pin from the right incline leg as shown below. Adjust the incline leg to the desired height and fully reinsert the incline pin. Make sure that the incline pin is in the “locked” position shown in the inset drawing. Adjust the left incline leg in the same way. Make sure that both incline pins are inserted from the direction shown. Follow your progress with the monitor modes When the power is turned on, the console will automatically scan through five modes. A flashing mode indicator will Mode Indicator show which mode is currently displayed. The modes are described below. Incline Pin Incline Pin • Speed—This mode shows your speed, in miles per hour. Right Incline Leg Incline Pin • Time—This mode shows the elapsed time. Note: If you stop exercising for ten seconds or longer, the time mode will pause. • Distance—This mode shows the total number of miles you have walked or run. • Fat Calories (FAT CALS)—This mode shows the approximate number of fat calories you have burned. (See FAT BURNING on page 14.) CAUTION: Before using the treadmill, make sure that both incline pins are fully inserted at the same height. Do not use the treadmill with the incline pins removed. • Calories (CALS)—This mode shows the approximate number of calories you have burned. After you have adjusted the incline legs, lower the treadmill (see HOW TO LOWER THE TREADMILL FOR USE on page 11). If desired, reset the display by pressing the ON/RESET button. 9 HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Unplug the power cord. CAUTION: You must be able to safely lift 45 pounds (20 kg) in order to raise, lower, or move the treadmill. 1. Hold the treadmill with your hands in the locations shown at the right. CAUTION: To decrease the possibility of injury, bend your legs and keep your back straight. As you raise the treadmill, make sure to lift with your legs rather than your back. Raise the treadmill about halfway to the vertical position. 2. Move your right hand to the position shown and hold the treadmill firmly. Raise the treadmill until the latch pin is aligned with the hole in the left handrail. Slide the latch pin into the hole. Make sure that the latch pin is inserted as far as possible into the hole. Lock the pin by pressing the end of the pin into the slot in the storage latch as shown in the inset drawing. To protect the floor or carpet from damage, place a mat under the treadmill. Keep the treadmill out of direct sunlight. Do not leave the treadmill in the storage position in temperatures above 85° Fahrenheit. Latch Pin Hole Slot HOW TO MOVE THE TREADMILL Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the latch pin is fully inserted into the hole in the handrail and locked into place as described above. 1. Hold the handrails and place one foot on the base as shown. 2. Tilt the treadmill back until it rolls freely on the front wheels. Carefully move the treadmill to the desired location. Never move the treadmill without tipping it back. To reduce the risk of injury, use extreme caution while moving the treadmill. Do not attempt to move the treadmill over an uneven surface. 3. Place one foot on the base, and carefully lower the treadmill until it is resting in the storage position. 10 Base Front Wheels HOW TO LOWER THE TREADMILL FOR USE 1. Hold the upper end of the treadmill with your right hand as shown. Using your left hand, slide the latch pin to the right. Lock the pin in place by pressing the end of the pin into the slot in the storage latch as shown in the inset drawing. Lock Pin Slot 2. Hold the treadmill firmly with both hands, and lower the treadmill to the floor. To decrease the possibility of injury, bend your legs and keep your back straight. 11 MAINTENANCE AND TROUBLE-SHOOTING Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and follow the steps listed. If further assistance is needed, please call our Customer Service Department tollfree at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). PROBLEM: The power does not turn on SOLUTION: a. Make sure that the power cord is plugged into a surge suppressor, and that the surge suppressor is plugged into a properly grounded outlet (see page 7). Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. Important: The treadmill is not compatible with GFCI-equipped outlets. b. After the power cord has been plugged in, make sure that the key is fully inserted into the console. c. Check the circuit breaker located on the treadmill near the power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in. c Tripped Reset Tripped Reset PROBLEM: The power turns off during use SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see c. above). If the circuit breaker has tripped, wait for five minutes and then press the switch back in. b. Make sure that the power cord is plugged in. c. Remove the key from the console. Reinsert the key fully into the console. d. If the treadmill still will not run, please call our Customer Service Department, toll-free. PROBLEM: The displays of the console do not function properly SOLUTION: a. Check the batteries in the console (see assembly step 7 on page 6). Most problems are the result of drained batteries. b. Remove the key from the console and UNPLUG THE POWER CORD. Remove the screws from the hood. Carefully remove the hood. Locate the Reed Switch (46) and the Magnet (49) on the left side of the Pulley (53). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure that the gap between the Magnet and the Reed Switch is about 1/8”. If necessary, loosen the Screw (26) and move the Reed Switch slightly. Retighten the Screw. Re-attach the hood, and run the treadmill for a few minutes to check for a correct speed reading. 12 b 1/8” 26 53 49 46 Top View PROBLEM: The walking belt slows when walked on SOLUTION: a. Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may become damaged. Remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller bolts counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform. Be careful to keep the walking belt centered. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened. b 2”–3” Rear Roller Adjustment Bolts c. If the walking belt still slows when walked on, please call our toll-free Customer Service Department. PROBLEM: The walking belt is off-center or slips when walked on SOLUTION: a. If the walking belt has shifted to the left, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn the left rear roller bolt clockwise 1/2 of a turn. Be careful not to overtighten the walking belt. If the walking belt has shifted to the right, turn the left rear roller bolt counterclockwise 1/2 of a turn. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is centered. a. If the walking belt slips when walked on, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller bolts clockwise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform. Be careful to keep the walking belt centered. Plug in the power cord, insert the key and carefully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened. 13 a b 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 and incline of the treadmill until your heart rate is near the highest 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 To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a six-second 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. 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. WORKOUT GUIDELINES Each workout should include the following three important parts: To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise. A Warm-up Fat Burning Training Zone Exercise 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. 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.) Breathe regularly and deeply as you exercise—never hold your breath. Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 15). 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 problems. 14 EXERCISE FREQUENCY tween 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. To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1 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 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 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 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. 15 5 PART LIST—Model No. WLTL19011 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 1 1 1 1 12 1 1 1 3 2 4 4 2 2 2 2 4 1 4 4 1 1 1 2 1 4 2 2 2 1 4 1 3 3 1 1 1 1 1 1 1 Description Console Speed Control Key/Clip Console Plate Screw Right Handrail Left Handrail Battery Cover Console Bolt/Motor Tension Bolt Frame Pivot Bolt Washer Handrail Bolt Frame Spacer Wheel Bolt Wheel Base Cap Handrail Nut Handrail Grommet Base Pad Belly Pan Screw Latch Warning Decal Wire Harness Hood Hood Screw Belly Pan Small Screw Belt Guide Roller Spacer Wheel Nut Circuit Breaker Handrail Washer Controller Bracket Tie Holder Tie Holder Screw Controller Motor Bolt Foot Pad (Left) Motor Tension Nut Star Washer Motor Tension Washer Storage Latch R1101A Key No. Qty. 42 43* 44 45 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 # # # 2 1 1 1 1 4 1 1 1 2 6 1 1 1 1 1 2 4 1 8 1 2 2 2 2 2 4 1 2 1 1 1 1 4 2 1 1 1 Description Frame Pivot Nut Motor Assembly Power Cord Large Warning Decal Reed Switch Wire Tie Clamp Reed Switch Clip Magnet Belt Roller Adj. Bolt Platform Screw Front Roller/Pulley Foot Pad (Right) Frame Walking Belt Walking Platform Incline Pin Ground Screw Ground Wire 8” Cable Tie Power Cord Grommet Incline Leg Incline Leg Washer Incline Leg Endcap Roller Adj. Washer Frame Endcap Endcap Screw Latch Pin Cage Nut Base Rear Roller Releasable Wire Tie Allen Wrench Small Star Washer Endcap Plate 8” White Wire, Male/Female 4” Black Wire, Male/Flag User’s Manual * Includes all parts shown in the box # These parts are not illustrated 51 68 66 74 58 67 76 5 64 63 69 51 66 72 65 21 41 67 68 52 59 37 60 76 26 27 57 65 63 64 56 58 52 28 49 47 55 48 46 73 54 53 26 50 52 75 41 40 61 26 42 39 38 28 24 27 75 34 33 36 43* 35 20 5 45 5 32 23 EXPLODED DRAWING—Model No. WLTL19011 30 20 62 25 44 24 3 10 11 R1101A 5 19 75 7 17 31 29 12 1 5 19 5 19 13 71 70 14 22 15 16 2 18 13 6 17 31 5 12 11 14 75 11 5 19 15 4 29 9 11 16 10 5 5 8 5 5 ORDERING REPLACEMENT PARTS To order replacement parts, call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). When ordering parts, please be prepared to give the following information: • The MODEL NUMBER of the product (WLTL19011) • The NAME of the product (WESLO® CADENCE 200 CS 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). WESLO is a registered trademark of ICON Health & Fitness, Inc. LIMITED WARRANTY ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days 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 states 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 states 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 state to state. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813 Part No. 178895 R1101A Printed in Canada © 2001 ICON Health & Fitness, Inc.