Weslo Skier Plus, WLUVSK10160 User Manual

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Part No. 193754 R1202A Printed in China © 2002 ICON Health & Fitness, Inc.
ORDERING REPLACEMENT PARTS
To order replacement parts, contact the ICON Health & Fitness Ltd. office, or write:
ICON Health & Fitness, Ltd. Customer Service Department Unit 4, Revie Road Industrial Estate Revie Road Beeston Leeds, LS118JG UK
Tel:
Outside the UK: 0 (044) 113 387 7133 Fax: 0 (044) 113 387 7125
To help us assist you, please be prepared to give the following information:
• the MODEL NUMBER of the product (WLUVSK10160)
• the NAME of the product (WESLO
®
ARC SKIER PLUS cross-country skier)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST on page 10 of this manual)
QUESTIONS?
As a manufacturer, we are commit­ted to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, please call:
Or write: ICON Health & Fitness, Ltd. Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds, LS118JG UK
email: csuk@iconeurope.com
USER’S MANUAL
Serial
Number
Decal
Model No. WLUVSK10160 Serial No.
Write the serial number in the space above for reference.
SKIER
PLUS
08457 089 009
08457 089 009
CAUTION
Read all precautions and instruc­tions in this manual before using this equipment. Keep this manual for future reference.
WESLO is a registered trademark of ICON Health & Fitness, Inc.
www.iconeurope.com
Visit our website at
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EXPLODED DRAWING—Model No. WLUVSK10160 R1202A
33
28
1
2
3
4
5
6
7
8
9
10
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9
13
14
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16
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54
19
20
21
22
1
3
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5
5
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6
6
8
8
8
50
10
15
18
18
23
24
25
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9
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48
9
37
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52
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TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
HOW TO USE THE CROSS-COUNTRY SKIER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
IMPORTANT PRECAUTIONS
WARNING:
To reduce the risk of serious injury, read the following important precau-
tions before using the cross-country skier.
1. Read all instructions in this manual before using the cross-country skier.
2. Use the cross-country skier only as described in this manual.
3. It is the responsibility of the owner to ensure that all users of the cross-country skier are adequately informed of all precautions.
4. Place the cross-country skier on a level sur­face, with a mat beneath it to protect the floor or carpet. Keep the cross-country skier indoors, away from moisture and dust.
5. Inspect and properly tighten all parts regu­larly. Replace any worn parts immediately.
6. Keep children under the age of 12 and pets away from the cross-country skier at all times.
7. The cross-country skier should not be used by persons weighing more than 115 kg (250 lbs.).
8. Always wear proper clothing and athletic shoes when using the cross-country skier.
9. Keep hands and feet away from moving parts.
10. Always dismount the cross-country skier before adjusting the resistance of the ski pedals.
11. If you feel pain or dizziness whilst exercising, stop immediately and cool down.
12. The cross-country skier is intended for in­home use only. Do not use the cross-coun­try skier in a commercial, rental, or institu­tional setting.
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.
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PART LIST—Model No. WLUVSK10160 R1202A
Key No. Qty. Description
1 2 Ski Rail 2 1 Rear Stabiliser 3 2 Right Front/Left Rear Leg 4 1 Left Ski Pedal 5 4 Pulley 6 2 Ski Pedal Cord 7 1 M10 x 60mm Bolt 8 8 M6 Nut
9 12 M5 x 12mm Screw 10 8 M6 x 22mm Screw 11 1 Right Ski Pedal 12 2 M6 Washer 13 3 Adhesive Wire Clamp 14 1 Magnet 15 1 Console Wire 16 1 Arm Bracket 17 1 Front Stabiliser 18 2 M10 Washer 19 1 Resistance Dial 20 2 M6 x 16mm Bolt 21 1 M10 Carriage Bolt 22 8 M6 x 26mm Bolt 23 8 Ski Pedal Wheel 24 1 Right Upper Body Arm 25 1 Left Upper Body Arm 26 1 Upright 27 1 Console 28 2 Foam Grip 29 1 Lock Pin
Key No. Qty. Description
30 1 Lock Knob 31 17 M5 x 19mm Screw 32 2 Left Front/Right Rear Leg 33 2 Ski Pedal Cover 34 2 6.25mm Spacer 35 1 Reed Switch/Wire 36 2 M6 x 35.2mm Rod 37 4 Ski Rail Endcap 38 4 Rubber Pad 39 2 M6 x 25.8mm Rod 40 12 M5 x 26mm Screw 41 1 Resistance Knob 42 1 Plastic Sleeve 43 1 Pulley Bracket 44 8 M6 x 12mm Screw 45 2 Pedal Bumper 46 1 Battery Cover 47 2 10.2mm Spacer 48 4 3.68mm Spacer 49 2 Rail Pad 50 1 M10 x 1.5mm Nut 51 2 M5 x 31.8mm Screw 52 4 Support Plate 53 4 Threaded Plate 54 1 Round Spring Washer 55 4 Pulley Trap
# 1 User's Manual # 1 Silicon Oil
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts.
Upper Body Arm
Ski Pedal
Upright
Lock Knob
Lock Pin
Water Bottle Holder*
Resistance Dial
Storage Hole
Resistance Knob
BEFORE YOU BEGIN
BACK
FRONT
RIGHT SIDE
Ski Rail
Console
Thank you for selecting the innovative WESLO
®
ARC SKIER PLUS cross-country skier. Cross-country skiing is one of the most effective exercises for increas­ing cardiovascular fitness, building endurance, and ton­ing the muscles. The ARC SKIER PLUS cross-country skier features ultra-smooth skiing pedals, ergonomic curved ski rails, upper body arms, and adjustable resis­tance to let you enjoy this dynamic exercise in the con­venience of your home.
For your benefit, read this manual carefully before you use the cross-country skier. If you have ques-
tions after reading this manual, please call our Customer Service Department at 08457 089 009. To help us assist you, please note the product model number and serial number before calling. The model number is WLU­VSK10160. The serial number can be found on a decal attached to the cross-country skier (see the front cover of this manual for the location).
Before reading further, please look at the drawing below and familiarise yourself with the labeled parts.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work­outs 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. The key to success is make exercise a regu­lar and enjoyable part of your everyday life.
*Water bottle is not included.
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Place all parts of the cross-country skier in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires a phillips screwdriver
(not included).
1. Raise the Upright (26) to the position shown. Slide the M10 Washer (18) onto the Lock Knob (30). Insert the Lock Knob into the indicated bracket and tighten the Lock Knob into the lower end of the Upright.
2. If the Console (27) is not attached to the Upright (26), attach it as described below.
Connect the Console Wire (15) to the wire under the Console (27). Insert any excess wire into the Upright (26). Attach the Console to the Upright with four M5 x 12mm Screws (9).
3. The Console (27) requires two 1.5V (AA) batteries (not included). Alkaline batteries are recommended.
To install batteries, first slide up the Battery Cover (46). Carefully remove the battery clip from the Console (27). Insert two batteries into the battery clip. Make sure that the negative (–) ends of the batteries are touching the springs. Insert the bat­tery clip into the Console and close the Battery Cover.
4. Before using the cross-country skier, the included sil­icon oil should be applied. Apply a few drops of sili­con oil to the Ski Rails (1) where the Ski Pedal Wheels (23) make contact.
5. Make sure that all parts are properly tightened
before you use the cross-country skier. Note: After assembly is completed, some extra parts may be left over. Place a mat beneath the cross-country skier to protect the floor.
ASSEMBLY
1
3
26
18
Battery
Clip
46
27
30
Bracket
23
1—Apply Silicon Oil
4
2
27
9
15
9
26
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 recom­mended 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 recom­mended heart rate for maximum fat burning; the high­est 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 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 the lowest num-
ber in your training zone as you exercise. For maxi­mum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.
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 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 exercising 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 heartbeat 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 prepa­ration for exercise.
Training zone exercise, consisting of 20 to 30 min­utes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exer­cise program, 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.
CONDITIONING GUIDELINES
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.
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Inspect and properly tighten all parts each time you use the cross-country skier. Once every three months, apply a few drops of light multi-purpose oil to the hubs of the pulleys at the ends of the cross-country skier.
CONSOLE
If the console does not function properly, or if the dis­play becomes faint, the batteries should be replaced. See assembly step 3 on page 4 for installation instructions.
SKI PEDALS
The cords con­necting the ski pedals may stretch slightly when the cross-country skier is first used. If neces­sary, turn the Resistance Knob (41) clockwise to remove any slack from the cords. If there is slack in the cords, the cords could slip off the pul­leys at the ends of the ski rails.
If the move­ment of the Ski Pedals (33) becomes rough or noisy, clean the Ski Rails (1) and the Ski Pedal Wheels (23) with a soft, dry cloth. Next, apply silicon oil to the Ski Rails where the Ski Pedal Wheels make contact. (Silicon oil is available at most automotive and hard­ware stores.) Apply silicon oil at least once every three months.
If the movement of the Ski Pedals (33) is still rough, the Ski Pedal Wheels (23) may need to be replaced. See the back cover of this manual.
UPPER BODY ARMS
If a squeaking sound is heard when the upper body arms are moved, a small amount of grease may be applied. Refer to the drawing below. Turn the Resistance Dial (19) counter­clockwise and remove it. Remove the Round Spring Washer (54). Using pliers, grip the head of the M10 Carriage Bolt (21) and remove it. Apply a thin film of grease to both sides of the Upper Body Arms (24, 25) in the indicated locations. Reattach all parts, making sure that they are in the positions shown.
STORAGE
When the cross-country skier is not in use, it can be folded to the compact stow­away position. Remove the Lock Knob (30) and the M10 Washer (18) from the lower end of the Upright (26). Fold down the Upright. Thread the Lock Knob and the M10 Washer into the Upright for storage.
MAINTENANCE AND TROUBLESHOOTING
30
26
18
HOW TO ADJUST THE RESISTANCE OF THE SKI PEDALS
To vary the intensity of your exercise, the resistance of the ski pedals can be adjusted. The resistance is controlled with the Resistance Knob (41) at the back of the cross-country skier. CAUTION: Always dis-
mount the cross-country skier before adjusting the resistance of the ski pedals.
To increase the resistance of the ski pedals, turn the Resistance Knob (41) clock­wise; to decrease the resistance, turn the Knob counterclockwise. Note: The cords connecting the ski pedals may stretch slightly when the cross-country skier is first used. If necessary, turn the Knob clock­wise to remove any slack from the cords. If there is slack in the cords, the cords may slip off the pulleys at the ends of the ski rails.
To vary the intensity of your exercise, use the upper body arms (see the section below), or change the pace of your exercise.
HOW TO USE THE UPPER BODY ARMS IN THE DUAL-MOTION POSITION
The Upper Body Arms (24, 25) can be used in either the dual­motion position or the stationary position. To use the Upper Body Arms in the dual­motion position, remove the Lock Pin (29) from the Upper Body Arms and the Upright (26). Insert the Lock Pin into the storage hole.
The resistance of the Upper Body Arms (24, 25) can be adjusted with the Resistance Dial (19) on the side of the cross-country skier (see the drawing above). To increase the resistance, turn the Dial clockwise; to de­crease the resistance, turn the Dial counterclockwise.
To exercise, hold both Upper Body Arms (24, 25), step onto the Ski Pedals (33), and centre your feet on the Pedals. The correct form for exercising on the cross-coun­try skier is similar to the motion of walking. Move your arms and legs for­ward and backward with a smooth, con­tinuous motion. Be sure to keep your back straight and your knees bent slightly.
For effective aerobic exercise, short, rapid strides at low resistance are recommended. To strengthen the muscles, long, slow strides at higher resistance are recommended.
HOW TO USE THE UPPER BODY ARMS IN THE STATIONARY POSITION
To use the Upper Body Arms (24,
25) in the station­ary position, align the holes in the Upper Body Arms with the hole in the Upright (26). Insert the Lock Pin (29) through all parts. Note: If it is difficult to insert the Lock Pin, do not hit the Lock Pin. Twist the Upper Body Arms slightly in order to align the holes.
Next, tighten the Resistance Dial (19) on the side of the cross-country skier (see the drawing above).
To use the Upper Body Arms (24, 25) in the stationary position, exercise as described at the top of this page, but hold the Upper Body Arms for support and use only your legs.
HOW TO USE THE CROSS-COUNTRY SKIER
41
41
24, 25
29
26
Storage Hole
24, 25
29
19
19
26
24, 25
33
1
23
33
21
Apply Grease
25
24
19
54
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• Distance—This mode shows the total number of repetitions (strides) you have completed, up to 999. The display will then reset to zero and continue counting.
• Fat calories (FAT CALS)—This mode shows the approximate number of fat calories you have burned. (See FAT BURNING on page 9 for an explanation of fat calories.)
• Calories (CALS)—This mode shows the approxi­mate number of calories you have burned. (This number includes both fat calories and carbohydrate calories. See FAT BURNING on page 9.)
• Scan—This mode displays the calories, fat calories, reps per minute, time, and distance modes, for a few seconds each, in a repeating cycle.
STEP-BY-STEP CONSOLE OPERATION
Before the console can be operated, batteries must be installed (see assembly step 3 on page 4). If
there is a thin sheet of clear plastic on the face of the console, remove it.
Follow the steps below to operate the console.
Turn on the power
To turn on the power, press the on/reset button or simply begin exercising on the cross-country skier. When the power is turned on, the entire dis­play will appear for two seconds. The console will then be ready for use. Note: If batteries were just installed, the power will already be on.
Select one of the three pacer programs or the manual mode
To select a pacer program, repeatedly press the program but­ton. The pro­gram indicator will show which program you have selected. To select the manual mode, press the program button until the program indicator dis­appears. The programs will be selected in the fol­lowing order: program 1 (Interval), program 2 (Aerobic), program 3 (Fat Burn), manual mode.
Begin your workout
If you selected the manual mode, go to step 4. If you selected a pacer program, two columns of bars will appear in the display. The left column will show one bar, showing that the target pace is 40 strides per minute. The right column will show your actual pace. Adjust your pace until only one bar appears in the right column. As the program progresses, the target pace will change periodi­cally; as the target pace changes, adjust your pace to keep both columns at the same height.
Important: The target pace is a goal pace. Your actual pace may be slower than the target pace, especially during the first few months of your exercise program. Be sure to exercise at a pace that is comfortable for you.
Follow your progress with the monitor modes
When the power is turned on, the scan mode will be selected. One mode indicator will show that the scan mode is selected, and a flashing mode indicator will show which mode is currently displayed. Note: If you select a different mode, you can select the scan mode again by repeatedly pressing the mode button.
If desired, you can select only the reps per minute, time, distance, fat calories, or calories mode for continuous display. Repeatedly press the mode button. The mode indicators will show which mode is selected. (Make sure that the scan mode is not selected.)
If desired, reset the display by pressing the on/reset button.
Turn off the power
To turn off the power, simply wait for a few minutes. If the ski pedals are not moved and the
console buttons are not pressed for a few min­utes, the power will turn off automatically.
5
4
3
2
1
76
DIAGRAM OF THE CONSOLE
DESCRIPTION OF THE CONSOLE
The innovative console offers a manual mode and three pacer programs. The pacer programs are designed to help you achieve specific exercise goals by pacing your exercise. The programs include a sta­mina-building Interval program, an Aerobic program, and a special Fat Burn program. Whether you select the manual mode or one of the pacer programs, the console will provide continuous exercise feedback dur­ing your workouts. Please read pages 6 and 7 before operating the console.
HOW THE PACER PROGRAMS OPERATE
When you use a pacer program, two columns of bars will appear in the dis­play. The left column will show a target pace; the right col­umn will show your actual pace. The tar­get pace will change periodically during the program; as the target pace changes, simply adjust your pace to keep both columns at the same height. Important: The target
pace is a goal pace. Your actual pace may be slow­er than the target pace, especially during the first few months of your exercise program. Be sure to exercise at a pace that is comfortable for you.
The graphs on the left side of the console show how the target pace will change during the programs. Look at the graphs for a moment (see the drawing above). Each graph is divided into ten columns, with six bars in each column. The columns represent two­minute time periods, and the red bars show what the target pace will be. In the first column of the Fat Burn graph, for example, there is one red bar. This shows that during the first two minutes of the Fat Burn pro­gram, the target pace will be 40 repetitions (strides) per minute (see the scale at the right end of the graph). In the second column there are five red bars. This shows that during the second two-minute time period, the target pace will be 80 strides per minute. Note: Because there are ten two-minute periods, each program will last for twenty minutes.
DESCRIPTION OF THE MONITOR MODES
The six monitor modes provide continuous exercise feedback. The modes are described below.
• Reps per minute (REPS MIN)—This mode shows your pace, in repetitions (strides) per minute.
• Time—If you select one of the three pacer pro­grams, this mode will count down the time remain­ing in the program. If you select the manual mode, this mode will count up the length of time you have exercised. Note: If you stop exercising for ten sec­onds or longer, the time mode will pause.
Target Pace Actual Pace
Target Pace Actual Pace
Program Indicator
Mode Indicators
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