The following guidelines will help you to plan
your exercise program. Remember that prop-
er nutrition and adequate rest are essential
for successful results.
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.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is
important to exercise with the proper intensity.
The proper intensity level can be found by
using your heart rate as a guide. For effective
aerobic exercise, your heart rate should be
maintained at a level between 70% and 85%
of your maximum heart rate as you exercise.
This is known as your training zone. You can
find your training zone in the table below.
Training zones are listed for both uncondi-
tioned and conditioned persons according to
age.
During the first few months of your exercise
program, keep your heart rate near the low
end of your training zone as you exercise.
After a few months, your heart rate can be
increased gradually until it is near the middle
of your training zone as you exercise.
To measure your heart rate, stop exercising
and place two fingers on your wrist. Take a
six-second heartbeat count, and multiply the
result by 10 to find your heart rate. For exam-
ple, 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.)
Adjust the intensity of your exercise until your
heart rate is at the proper level.
WORKOUT GUIDELINES
A well-rounded workout includes the following
three phases:
A warm-up phase
, lasting 5 to 10 minutes.
Begin with slow, controlled stretches, and
progress to more rhythmic stretches. This will
increase the body temperature, heart rate,
and circulation in preparation for strenuous
exercise.
A cardiovascular phase
, including 20 to 30
minutes of exercising with your heart rate in
your training zone.
A cool-down phase
, consisting of 5 to 10
minutes of stretching. Thorough stretching off-
sets muscle contractions and other problems
caused when you stop exercising suddenly.
Stretching for increased flexibility is often
most effective during this phase. This phase
should leave you relaxed and comfortably
tired.
To maintain or improve your condition, com-
plete three workouts each week, with at least
one day of rest between workouts. After a few
months of regular exercise, you may com-
plete up to five workouts each week, if
desired. Find the best time of day for your
workouts, and then stick with it.
Remember, the key to success is to make
exercise a regular and enjoyable part of your
everyday life.
CONDITIONING GUIDELINES
TRAINING ZONE (BEATS/MIN.)
133–162
132–160
130–158
129–156
127–155
125–153
124–150
122–149
121–147
119–145
118–144
117–142
115–140
114–139
138–167
136–166
135–164
134–162
132–161
131–159
129–156
127–155
126–153
125–151
123–150
122–147
120–146
118–144
20
25
30
35
40
45
50
55
60
65
70
75
80
85
AGE
CONDITIONED
UNCONDITIONED
2
13
16
16
7
33
33
30
21
25
25
15
8
29
29
46
22
41
1
19
47
43
45
45
34
29
44
33
46
29
36
42
38
42
35
11
3
5
6
8
8
9
24
23
23
31
29
29
8
29
28
18
15
10
24
47
29
43
20
16
16
4
14
48
37
37
42
36
36
29
29
30
12
10
27
32
12
30
29
40
22
29
40
26
39
25
29
17
Key No. Qty.
Description
1
1
Monitor
2
1
Handlebar
3
1
Seat
4
1
Link Arm
5
1
Seat Frame
6
1
Frame
7
1
Handlebar Frame
8
4
Round Endcap
9
1
Resistance Cylinder
10
4
1 1/4” x 1 1/4” Endcap
11
1
1 1/2” x 2” Endcap
12
2
Pedal
13
2
Domed Endcap
14
1
Bumper
15
1
Reed Switch/Sensor Wire
16
*6
#8 x 1/2” Screw
17
1
1/2” x 5/8” Bumper
18
1
#8 x 3/4” Screw
19
1
Center Link Arm
20
1
Handle
21
1
1/2” x 10 3/4” Pivot Axle
22
2
1/2” x 3 1/4” Axle
23
2
1/2” Cylinder Bushing Set
24
2
.925” ABS Spacer
25
4
1/2” Bushing
26
1
Foam Pad
27
1
Magnet/Retainer
28
1
1/2” x 6” Axle
29
*13
1/2” Dome Cap
30
*6
1/2” Push Nut
31
1
1/2” x 4” Axle
32
1
Pedal Frame
33
4
Roller
34
1
Spring
35
1
Seat Adjustment Bracket
36
5
Slide Bushing
37
4
1/4” Nut
38
1
Seat Knob
39
1
1/2” x 6 1/2” Axle
40
2
3/4” x 1 1/4” Spacer
41
2
1/2” Bronze Bushing
42
2
#12 x 1/2” Screw
43
2
Bushing
44
1
1/2” x 3 3/4” Axle
45
2
Spring Spacer
46
2
5/8” Plastic Spacer
47
2
1/2” Link Arm Bushing
48
1
Clip
#
1
Userʼs Manual
#
1
Pedal Tool
*Note: One extra #8 x 1/2” Screw, one extra 1/2” Dome
Cap, and extra 1/2” Push Nuts may have been included.
PART LIST and EXPLODED DRAWING—Model No. WLCR96058
R0296A
