USER`S MANUAL - Icon Heath & Fitness
Contents
1. 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 bat tery clip into the Console and close the Battery Cover 4 Before using the cross country skier the included sil icon oil should be applied Apply a few drops of sili con 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 Battery Clip 1 Apply Silicon Oil CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results A WARNING eefore 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 Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise wi2. divided into ten columns with OUr TONTE PON er DIGSSNINE OMNIESEUQUNON ON mode will be RG a designed to help you achieve specific exercise goals six bars in each column The columns represent two simply begin exercising on the cross country selected One LE IET by pacing your exercise The programs include a sta minute time periods and the red bars show what the a sie the seis IS aes T the AN a mode indicator Sear eN UNGER DIET ANGE mina building Interval program an Aerobic program target pace will be In the first column of the Fat Burn Then k KETE ey i 6 nes wei ae e A and a special Fat Burn program Whether you select graph for example there is one red bar This shows then be ready for use Note If batteries were jus the scan mode l oyi the manual mode or one of the pacer programs the that during the first two minutes of the Fat Burn pro installed the power will already be on is selected and a flashing mode indicator will show which mode is currently displayed Note If console will provide continuous exercise feedback dur gram the target pace will be 40 repetitions strides you select a different mode you can select the ing your workouts Please read pages 6 and 7 before per minute see the scale at the right end of the Select one of the three pacer programs or the operating the console graph In the second column there are five red bars manual mode scan mode again by repeatedly pressing the mode This shows that during the s
3. 1 If you feel pain or dizziness whilst exercising stop immediately and cool down 12 The cross country skier is intended for in home use only Do not use the cross coun try skier in a commercial rental or institu tional setting AWARNING 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 EXPLODED DRAWING Model No WLUOSK10161 R1002A EXERCISE FREQUENCY To maintain or improve your condition plan three work outs each week with at least one day of rest between PART LIST Model No WLUOSK10161 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 workouts After a few months of regular exercise
4. ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 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 e the MODEL NUMBER of the product WLUOSK10161 e the NAME of the product WESLO ARC SKIER PLUS cross country skier e the SERIAL NUMBER of the product see the front cover of this manual e the KEY NUMBER and DESCRIPTION of the part s see the PART LIST on page 10 of this manual WESLO is a registered trademark of ICON Health amp Fitness Inc Part No 191959 R1002A Printed in China 2002 ICON Health amp Fitness Inc SKIER PLUS USER S MANUAL Model No WLUOSK10161 Serial No Write the serial number in the space above for reference QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this man
5. econd two minute time button HOW THE PACER PROGRAMS OPERATE period the target pace will be 80 strides per minute To select a pacer program Program Indicator repeatedly press the program but If desired you can select only the reps per minute time distance fat calories or calories mode for continuous display Repeatedly press Note Because there are ten two minute periods each program will last for twenty minutes ACTUAL SCANeCALS FAT When you use a pacer program two columns of bars will DESCRIPTION OF THE MONITOR MODES ton The pro the mode button The mode indicators will show appear in the dis gram indicator PROGR AIL REPS MINGTIMESDISTANCE which mode is selected Make sure that the scan play The left column The six monitor modes provide continuous exercise will show which mode is not selected will show a target feedback The modes are described below program you pace the right col PROGRAM REPS MIN have selected To select the manual mode press If desired reset the display by pressing the the program button until the program indicator dis on reset button appears The programs will be selected in the fol lowing order program 1 Interval program 2 Aerobic program 3 Fat Burn manual mode umn will show your Target Pace Actual Pace e Reps per minute REPS MIN This mode shows actual pace The tar your pace in repetitions strides per minute get pace w
6. enefit read this manual carefully before Console 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 WLU OSK10161 The serial number can be found ona 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 Water Bottle Holder water bottle is not included Ski Pedals Resistance Knob Upper Body Arms Lock Pin Resistance Dial Storage Hole Upright Lock Knob Ski Rails RIGHT SIDE ASSEMBLY 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 J 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
7. ill change periodically during the program as the target pace e Time lf you select one of the three pacer pro 5 Turn off the power changes simply adjust your pace to keep both columns at the same height Important The target grams this mode will count down the time remain ing in the program If you select the manual mode 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 min pace is a goal pace Your actual pace may be slow this mode will count up the length of time you have er than the target pace especially during the first exercised Note If you stop exercising for ten sec few months of your exercise program Be sure to onds or longer the time mode will pause exercise at a pace that is comfortable for you utes the power will turn off automatically
8. lied Refer to the drawing below Turn the Resistance Dial 19 counter clockwise 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 stow away 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 HOW TO USE THE CROSS COUNTRY SKIER 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 clock wise 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 clock wise to remove any slack from the cords If there is slack in the cords the cords may slip
9. n ary 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 DIAGRAM OF THE CONSOLE e Distance This mode shows the total number of 3 Begin your workout repetitions strides you have completed up to 999 The display will then reset to zero and continue If you selected SCAN CALS FAT CALS counting the manual mode go to e Fat calories FAT CALS This mode shows the step 4 If you approximate number of fat calories you have selected a ae burned See FAT BURNING on page 9 for an pacer program ne gNm 6 Beis MINIS RISTANGE explanation of fat calories a PROGRAM PS MINe Target Pace Actual Pace e Calories CALS This mode shows the approxi in the display mate number of calories you have burned This The left column number includes both fat calories and carbohydrate calories See FAT BURNING on page 9 will show one bar showing that the target pace is 40 strides per minute The righ
10. 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 dual motion position or the stationary position To use the Upper Body Arms in the dual motion 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 de crease 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 coun try skier is similar to the motion of walking Move your arms and legs for ward and backward with a smooth con tinuous 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 statio
11. rengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise 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 prepa ration for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone Note During the first few weeks of your exer cise 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 increa
12. se the flexibility of your muscles and will help to prevent post exercise problems MAINTENANCE AND TROUBLESHOOTING 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 dis play becomes faint the batteries should be replaced See assembly step 3 on page 4 for installation instructions SKI PEDALS The cords con necting the ski pedals may stretch slightly when the cross country skier is first used If neces sary 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 pul leys at the ends of the ski rails If the move ment 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 hard ware 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 app
13. t 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 periodi cally 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 Side ON RESET MODE PROGRAM e Scan This mode displays the calories fat calories AUTO OFF reps per minute time and distance modes for a few seconds each in a repeating cycle STEP BY STEP CONSOLE OPERATION DIGITAL PACER ELECTRONICS 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 SFat Burn 4 Follow your progress with the monitor modes Follow the steps below to operate the console DESCRIPTION OF THE CONSOLE The graphs on the left side of the console show how When the the aa pace will change during the programs 1 Turn on the power power is turned Mode Indicators The innovative console offers a manual mode and Look at the graphs for a moment see the drawing Tot ih hemen on the Scan ACTAE SANIGAS TAT CALS three pacer programs The pacer programs are above Each graph is
14. th the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 140 130 125 145 138 130 125 118 110 125 120 115 110 105 95 20 30 40 50 60 70 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 recom mended heart rate for maximum fat burning the high est number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relative ly 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 maxi mum 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 st
15. ual before using this equipment Keep this manual for future reference www iconeurope com TABLE OF CONTENTS IMPORTANT PRECAUTIONS BEFORE YOU BEGIN ASSEMBLY HOW TO USE THE CROSS COUNTRY SKIER MAINTENANCE AND TROUBLESHOOTING CONDITIONING GUIDELINES PART LIST EXPLODED DRAWING ORDERING REPLACEMENT PARTS IMPORTANT PRECAUTIONS A 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 Use the cross country skier only as described in this manual It is the responsibility of the owner to ensure that all users of the cross country skier are adequately informed of all precautions Place the cross country skier on a level sur face with a mat beneath it to protect the floor or carpet Keep the cross country skier indoors away from moisture and dust Inspect and properly tighten all parts regu larly Replace any worn parts immediately 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 Ibs 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 1
16. you may complete up to five workouts each week if desired The key to success is make exercise a regu lar and enjoyable part of your everyday life R1002A 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 10 BEFORE YOU BEGIN Thank you for selecting the innovative WESLO ARC SKIER PLUS cross country skier Cross country skiing is one of the most effective exercises for increas ing cardiovascular fitness building endurance and ton ing the muscles The ARC SKIER PLUS cross country skier features ultra smooth skiing pedals ergonomic curved ski rails upper body arms and adjustable resis tance to let you enjoy this dynamic exercise in the con venience of your home For your b
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