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CONDITIONING GUIDELINES
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 preexisting health problems.
The pulse sensor is not a medical device.
Various factors, including your movement, may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid in determining heart rate trends in general.
The following guidelines will help you to plan your exercise program. For more detailed exercise information, obtain a reputable book or consult your physician.
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 find the proper heart rate for you, first find your age on the bottom 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 recommended heart rate for aerobic exercise; the highest number is the recommended heart rate for aerobic exercise.
To measure your heart rate, use the pulse sensor on the console. If your heart rate is too high or too low, adjust the speed and incline of the treadmill as needed.
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 and incline of the treadmill until your heart rate is near the low end of your training zone. (See pages 8 and 9.)
Aerobic Exercise
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 middle of your training zone. (See pages
8 and 9.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning, set the speed control on the console to PERFORMANCE to help you maintain the proper intensity level. Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone.
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.
Training zone exercise—After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise—never hold your breath.
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 postexercise problems.
14
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 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 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
2
4
PART LIST—Model No. WLTL39094
Key No. Qty.
29
30
31
32
25
26
27
28
21
22
23
24
17
18
19*
20
13
14
15
16
9
10
11*
12
7
8
5
6
3
4
1
2
45
46
47
48
49
41
42
43
44
37
38
39
40
33
34
35
36
1
16
1
4
2
1
1
1
1
1
1
4
1
1
1
1
10
1
2
7
1
1
1
1
1
1
4
1
2
1
1
1
2
1
1
4
1
1
1
2
1
7
1
2
2
2
2
10
6
Description
Key/Clip
Left Handrail
Cage Nut
Incline Control
Rear Isolator Screw
Console Base
Speed Control Knob
Speed Potentiometer
Battery Cover
Incline Motor
Console Assembly
Storage Latch
1/2” Screw
Upright/Base
Handrail Bolt
Handrail Washer/Roller Washer
Motor Belt
Motor Swivel Nut
Motor/Pulley/Flywheel/Fan
Pulley/Flywheel/Fan
Motor
Motor Tension Bolt
Motor Tension Washer
Motor Tension Star Washer
Motor Swivel Bolt
Wire Harness
Ground Wire Screw
Hood
Hood Shield
Small Screw
Warning Decal
Handrail Washer
Frame Pivot Bolt
Extension Leg Screw
Electronics Screw
Base Pad
Wheel Bolt
Wheel
Wheel Nut/Base Pivot Nut
Controller
Extension Leg
Circuit Breaker
Power Cord Grommet
Power Cord
Left Upright Spacer
Isolator
Frame Pivot Washer
Choke
Motor Locknut
R1202A
Key No. Qty.
78
79
80
81
74
75
76
77
70
71
72
73
66
67
68
69
62
63
64
65
58
59
60
61
54
55
56
57
50
51
52
53
90
91
#
#
#
#
86
87
88
89
82
83
84
85
Description
* Includes all parts shown in the box
# These parts are not illustrated
1
1
1
1
1
4
2
1
1
1
1
2
1
1
4
2
2
2
2
1
2
1
1
2
1
12
4
1
1
2
2
1
1
1
1
2
1
1
1
2
1
1
1
1
2
1
Belt Guide
Belly Pan
Releasable Tie
Cable Tie Clamp
Motor Belly Pan
3/4” Screw
8” Wire Tie
Right Handrail
Incline Wire Harness
3 1/2” Handrail Bolt
Extension Leg Assembly
Right Upright Spacer
Rear Isolator
Latch Catch
Incline Wheel Bolt
Incline Wheel
Incline Leg Nut
Incline Pivot Bolt
Ground Wire
Incline Leg
Frame
Rear Roller Adj. Bolt
Rear Roller Endcap
Allen Wrench
Latch Screw
Left Foot Rail
Rear Roller
Platform Screw
Frame Guide
Walking Platform
Walking Belt
Front Roller Adjustment Bolt
Handrail Nut
Right Foot Rail
Sensor Clip
Front Roller/Pulley
Reed Switch
Magnet
Incline Stop Bracket
Extension Leg Endcap
Belt Shield
Incline Bolt
8” Blue Wire, Pig Tail
5” Black Wire, 2 Ring
4” White Wire, Pig Tail
User’s Manual
EXPLODED DRAWING—Model No. WLTL39094
R1202A
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 (WLTL39094)
• the NAME of the product (WESLO ® CADENCE 1005 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 DRAW-
ING 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 through one of its authorized service centers.
All repairs for which warranty claims are made 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; products used for commercial or rental purposes; or 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 or 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. 186192 R1202A Printed in USA © 2002 ICON Health & Fitness, Inc.
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