Weider ESB5 User's Manual
Contents
1. DIAGRAM NO PARAT NAME 7 cee ary ORI E BACKREST 1 _C13S2 26 2 BACK SUPPORT ie M TA 2197 26 __3 __ SWING ARM Fen 1 C0190 C04 4 ADJUSTABLE FOOT E poe CS j CO188 C01 ee SMALL FOAM ROLLER 1 XS 738 0447 B08 6 HANOLEBAR 1X12 T C6265 26 oe PADBAR WAX 16 l 1 C6061 A14 a LARGE FOAMROLLER 314 X7 2 C0443 02 8 SUPPORT PLATE _ EERE cae ieee ee 2 _LL 0062 10 DECAL 1 DE4199 Waki site X 2 1 4 HEX HEAD BOLT 1 ___HH 5323 31 516 K 2 3 4 HEX HEAD BOLT or 1 HH 5058 ae See 1 4 X 2 1 2 CARRIAGE BOLT ___ 2 HH 5333 33 1 4 X 3 4 MACHINE SCREW a 4 HH 022 a 5 16 NYLON LOCK NUT eee HH 5012 38 174 NYLON LOCK NUT ed 2 HH 5011 34 2 ROUND PLASTIC CAP 4 AA 8018 37 17 ROUND PLASTIC CAP___ ooa _AA8005 3 38 V4 ROUND PLASTIC CAP 2 _____AA 004 f 39 2 SQUARE PLASTIC CAP a AA 002 fA LARGE LOCKING PIN 1 WWw 7034 ao SMALL LOCKING PIN 1 WW 7006 HARDWARE BAG 1 C5908 E26 1 NN 1140 INSTRUCTION MANUAL 6 g Bolt SUPPORT PLATES 9 to BACK SUPFORT 2 with 1 4 X 2 1 2 C O Press 2 ROUND PLASTIC CAPS 36 into end tube of BACK SUPPORT 2 g Assemble BACKREST 1 to BACK SUPPORT 2 by bolting up through SUPPORT PLATES 9 using 1 4 SCREWS 33 g Fasten BACK SUPPORT 2 to outside hole in welded brackets with 5 16 NUT 34 DO NOT OVERTIGHTEN OR SWING ARM WILL NOT FOLD FREELY ARRIAGE BOLTS 32 and 1 4 NYLON LOCK NUTS 35 X 3 4 MACHINE X2. WAIT READ THIS FIRST If you find this unit to have missing or defective parts please have ready the following information listed below before calling the 800 NUMBER The ASSEMBLY MANUAL MODEL NUMBER of this UNIT PART NAME or DESCRIPTION ORDERING NUMBER THE QUANTITY of each part that you need THE MODEL NUMBER of this unit is found in the UPPER LEFT HAND or RIGHT HAND CORNER of this page The MODEL NUMBER starts vath a LETTER and Is followed by 3 or 4 NUMBERS THE PART NAME or DESCRIPTION and the ORDERING NUMBER can be found on the PARTS LIST PAGE ile NUAL pn WEIDER is committed to providing you complete customer satisfaction If you have any questions concerning the assembly of this product or find damaged or missing parts we guarantee you direct assistance AVOID THE HASSLE OF CONTACTING THE STORE FOR PARTS OR RETURNING THE PRODUCT Call our CUSTOMER ASSISTANCE LINE for immediate assistance with parts and information by calling our toll free number 1 800 225 0653 Mon Fri 8 am 5 pm CST IMPORTANT Read all safety precautions and instructions in this manual carefully before using this equipment Save this manual for future reference BS BAUS IY Pte PNA SENE EERE FELASA WEIDER HEALTH AND FITNESS 21100 Erwin Street Woodland Hills Ca 91367 USA PART LIST ESBS ORDERING NO
3. 2 V4 HEX HEAD BOLT 31 and 516 NYLON LOCK C Use LOCKING PIN 40 in inside hole in welded brackets of SWING ARM 3 to lock unit info position for uss Do not use Slantboard without this pin in position or damage to unit could result This Pin should only ba removed when folding tha Slantboard Press 2 SQUARE PLASTIC CAP 39 into top of SWING ARM 3 7 Press 2 ROUND PLASTIC CAPS 36 into onds of ADJUSTABLE FOOT 4 Slide ADJUSTABLE FOOT 4 into bottom of SWING ARM 3 and adjust height of Slantboard using SMALL LOCKING PIN 41 In any of the hole pattems i Prass 1 ROUND PLASTIC CAPS 37 into ends of HANDLEBAR 1 X 12 6 and position evenly through large hole In SWING ARK 3 Align bolt hole and attach with 5 16 x 2 1 4 HEX HEAD BOLT 30 and 5 16 NYLON LOCK NUT 34 Apply a small amount of liquid dish detergent to the ands of HANDLEBAR 6 and assembla FOAM ROLLERS 1 X 5 5 to each end Press V4 ROUND PLASTIC CAPS 38 into PAD BAR 3 4 X 16 7 Apply liquid dish detergent to one end and assemble on FOAM ROLLER 3 1 4 X 7 8 onto PAD BAR 3 4 X 16 7 Position PAD BAR W4 X 16 7 through welded tube on SWING ARM 3 and using another small amount of liquid dish detergent assemble othar 3 1 47 x 7 FOAM ROLLER 8 to opposite end of 3 4 X 16 PAD BAR 7 EP le Sa pe es Position DECAL 10 below Handlebar bolt on Swing Arm and carefully apply to surface REPAIR PARTS AND SERVIC
4. E ALL OF THE PARTS FOR THE SLANTBOARD CAN BE ORDERED FROM WEIDER HEALTH AND FITNESS PARTS SERVICE DEPT ALL OF THE PARTS FOR THE SLANTBOARD CAN BE ORDERED FROM WEIDER HEALTH AND FITNESS PARTS SERVICE DEPT 900 WEST ST JOHN ST OLNEY IL 62450 WHEN ORDERING PARTS WILL BE SENT AND BILLED AT THE CURRENT PRICES PRICES MAY BE SUBJECT TO CHANGE WITHOUT NOTICE STANDARD HARDWARE ITEMS ARE AVAILABLE AT LOCAL HARDWARE STORES DO NOT TAKE THIS SLANTBOARD BACK TO THE STORE WHERE YOU PURCHASED IT IF YOU FIND THIS PRODUCT TO HAVE EITHER A DEFECTIVE PART OR A MISSING PART WRITE THE ABOVE ADDRESS OR PHONE CUSTOMER SERVICE AT 1 900 225 0653 ALWAYS INCLUDE THE FOLLOWING INFORMATION WHEN ORDERING PARTS MODEL NO NAME OF PART ORDERING NO Crna WARNING CONSULT YOUR PHYSICIAN CONSULT YOUR PHYSICIAN BEFORE STARTING YOUR EXERCISE PROGRAM IT IS ADVISABLE TO HAVE A PHYSICAL EXAMINATION BY YOUR PHYSICIAN BEFORE YOU ENTER ANY EXERCISE PROGRAM FOR YOUR OWN SAFETY DO NOT BEGIN ANY EXERCISE WITHOUT PROPER INSTRUCTION CHILDREN AND HANDICAPPED PERSONS SHOULD NOT USE ANY EXERCISE EQUIPMENT WITHOUT A QUALIFIED PERSON IN ATTENDANCE TRAIN WITH A PARTNER IT IS RECOMMENDED THAT AN INDIVIDUAL SHOULD NOT WORKOUT WITHOUT A TRAINING PARTNER IN ATTENDANCE SET UP YOUR PROGRAM TO ACCOMMODATE TWO PEOPLE AND YOU WILL BE HIGHLY MOTIVATED EXERCISE FREQUENCY To maintain or improve your condition you must workout 2 3 times per week following the pattern desc
5. ED moore CONDITIONED TRAINING ZONE TRAINING ZONE TRAINING ZONE TRAINING ZONE BEATS MIN BEATS MIN BEATS MIN BEATS MIN 138 167 133 162 127 155 122 149 136 166 132 160 126 153 121 147 135 164 130 158 125 151 119 145 134 162 129 156 123 150 118 144 40 132 161 127 155 122 147 117 142 125 153 120 146 115 140 129 156 124 150 118 144 114 1 39 During the first few weeks of your exercise program you should keep your heart rate near the low end of our Training Zone Over the course of a few months gradually increase your heart rate until it reaches the igh end of your Training Zone As your condition improves a greater workload will be required in order to raise your heart rate to your Training Zone The easiest way to measure your heart rate is to stop exercising and place two fingers on your wrist where you feel a pulse Carefully take a six second heart beat count A six second count is used because ae heart rate will drop rapidly after you stop exercising Add a 0 to the result to find i our heart rate Compare your heart rate to your Training i one If your heart rate is too low increase your level of exertion If your heart rate is too high decrease your level of exertion WORKOUT PATTERN Each workout should consist of 5 basic parts 1 AT REST 2 WARMING UP 3 TRAINING ZONE EXERCISE 4 COOLING DOWN 5 AT REST Warming up is an important part of every workout Warming up prepares the body for more strenuous
6. contrary herein Some states do not allow limitations on how long an implied warranty lasts so the above limitation may not apply to you Weider disclaims liability for indirect incidental or consequential damages This disclaimer applies during and after the warranty period Some states do not allow the exclusion or limitation of incidental or consequential damages so the above limitation or exclusion may not apply to you Weider is not responsible for damage to the Equipment caused by accident theft misuse abuse abnormal use or conditions neglect or modifications This Warranty gives you specific legal rights and you may also have other rights which vary from state to state CLAIM PROCEDURE If you discover a defect or malfunction during the period to which this Warranty applies you must follow this procedure Write to Parts Service Weider Health amp Fitness 900 West St John Street Olney Illinois 62450 In peut letter state your full name and address the reason why yea believe there is a defect or malfunction subject to this warranty and the date and conditions under which the defect or malfunction occurred Include in your letter a copy of the sales receipt or other proof of date of purchase of the Equipment if you have not sent in a warranty card Upon receipt of your letter Weider will make a preliminary determination of its responsibility to repair or replace under this arranty PARTS SERVICE 1 800 225 0653 If W
7. eider denies responsibility it will explain its decision in writing If Weider accepts responsibility to repair or replace the item or part under the warranty it will notify you in writing to bring or ship the Equipment to a cana Weider facility or an authorized service station for repairs returning or shipping will be at your expense If Warranty repair or replacement is made at a Weider facility the Equipment will be returned to you at Weider s expense If Warranty repair or A oe Is made at a service station arrangements for the return of the Equipment must be made directly with the service station and are made at your expense
8. exercise by increasing circulation delivering more oxygen to the muscles and raising the body temperature This can be done by stretching for 5 10 minutes prior to exercising After warming up begin exercising at a low intensity level for a few minutes Then increase the intensity to raise your heart rate to your Training Zone for a period of 20 30 minutes Cooling down after vigorous exercise is important in aiding circulation and preventing soreness 5 10 minutes of stretching or light exercise will allow the body to cool down WEIDER HEALTH and FITNESS PAGE a 7 a LIITED WARRANTY E Seay Weider Health and Fitness a California corporation warrants this item of equipment to be free from defects in material and or workmanship for a period of ONE YEAR from the date of the original purchase retail mail order or otherwise for use Weider also warrants the frame of this item of equipment to be free from defects in material or workmanship for a period of FIVE YEARS from the date of original purchase In the event of a defect in material or workmanship during the warranty porsa Weider will repair or replace at its open the eapipment or frame under the conditions of this Warranty Weider will do so at its expense for the cost of labor and materials but not for mailing except as noted LIMITATIONS EXCLUGIONS AND OTHER RIGHTS Weider disclaims liability for any and all implied warranties estat i as set forth to the
9. ribed above A day of rest between workouts is recommended After several months of exercise the nurnber of workouts can be increased to 4 5 times per week The key to a successful program is REGULAR exercise SUGGESTED STRETCHES The following stretches provide a good warm up or cool down Move slowly as you stretch never bounce HAM STRING STRETCH Sit with one leg extended Bring the sole of the opposite foot toward you resting it against the extended leg s inner thigh Stretch toward your toe as far as possible hold for 15 counts then relax Repeat three times for both legs Stretches Hamstrings Lower Back and Groin INNER THIGH STRETCH Sit with the soles of your feet together and knees pointing outward Pull your feet as close into the groin area as possible Hold for 15 counts then relax Repeat three times tretches Quadriceps Hip Muscles TOE TOUCHES Standing with your knees bent slightly slowly bend forward from the hips Allow your back and shoulders to relax as you stretch down toward your toes Go as far as you can and hold for 15 counts then relax Repeat three times Stretches Hamstrings Back of Knees Back QUADRICEPS STRETCH With one hand against a wall for balance reach behind you and pull up your foot Bring you heel as close to your buttocks as possible Hold for 15 counts Repeat tretches Quadriceps Hip Muscles CALF ACHILLES STRETCH With one leg in front of the other and a
10. rms out lean against the wall Keep your back leg straight and back foot flat on the ground then bend the front leg and lean forward by moving your hips toward the wall Hold then repeat on the other side To cause even further stretching of the Achilles tendons slightly bend back leg as well retches ves Achilles Tendons and Ankles CONDITIONING GUIDELINES 19 serene EASIER FOI SSC EATS TOOLS HRI CLINE The following guidelines will help you to plan and regulate your personal fitness program Remember that adequate rest and good nutrition are also essential to the success of any fitness program BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN EXERCISE INTENSITY To maximize the benefits from exercising your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue The proper level of exertion can be determined using the heart rate as a guide For effective aerobic exercise the heart rate must be maintained at a level between 70 and 85 of your maxirnum heart rate This is your Training Zone You can determine your Training Zone by consulting the table below Training Zones are listed for both conditioned and unconditioned persons according to age Use the column that is appropriate for you UNCONDITIONED CONDITION
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