Weslo ALTA Manual de usuario

USER'S MANUAL

Model No. 831.283600

Model

Number

Decal

F-" x EZ F_ _C. i S E£"

EQUIPMENT

HELPLINE!

1-800-736-6879

SEARS, ROEBUCK AND CO.,

HOFFMAN ESTATES, IL 60179

www.weslo.com

new products, prizes,

fitness tips, and much more!

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS ............................................................. 2

BEFORE YOU BEGIN ................................................................... 3

ASSEMBLY ........................................................................... 4

HOW TO OPERATE THE STEPPER ........................................................ 6

MAINTENANCE AND TROUBLESHOOTING .................................................. 7

CONDITIONING GUIDELINES ............................................................. 8

PART LIST ........................................................................... 10

EXPLODED DRAWING ................................................................. 11

ORDERING REPLACEMENT PARTS ................................................ Back Cover

FULL 90 DAY WARRANTY ....................................................... Back Cover

tions before using the stepper,

1. Read all instructions in th s manual before .do not wear loose c!othing tl_at could become

aescrmea in this manual. SROeSlur IUULpfUL_UUII. : ::

BEFORE YOU BEGIN

Congratulations for selecting the new WESLO* ALTA

150 stepper. Stepping isone of the most effective

exercises for increasing cardiovascular fitness, building

endurance, and toning the body. The ALTA 150 step-

per offers a selection of features designed to let you

enjoy this healthful exercise in the convenience and

privacy of your home.

For your benefit, read this manual carefully before

you use the stepper, If you have questions after

reading the manual, please call our toll-free

HELPLiNE at 1-800-736-6879, Monday through

Saturday, 7 a.m. until 7 p.m. Central Time (excluding

holidays). To help us assist you, please note the prod-

uct model number before calling. The model number

is 831.283600.

Before reading further, please familiarize yourself with

the parts that are labeled in the drawing below.

• Misuseoflhispr_uct

mayresultmsenous

injury.

• Readuser'smanual

andfollow all warnings

andoperatinginstruc-

tionspriorto use.

, Do netallow children

onor aroundmachine.

•Replacelabelif

damaged,illegible,or

removed.

Resistance Cylinder

Handlebar

Console

Adjustment Knob

FRONT

Frame Knob

Resistance Collar

Pedal

RIGHT SIDE

REAR

ASSEMBLY

Place all parts ofthe stepper in acleared area and remove the packing materials, Do not dispose of the packing

materials until assembly is completed. Note: Some small parts may have been pre-sttached for shipping. If

a part is not in the parts hag, check to see if it has been pre-attached.

Assembly requires only the included allen wrench.

1. Raise the Stabilizer Frame (23) and the Frame (29)

until they meet. Refer to the inset drawing. Set the

Stabilizer Frame into the saddle on the Frame. Attach

the Stabilizer Frame to the Frame with an M8 Curve

Washer (2} and the Frame Knob (36).

2. While holding the Upright (27) near the Frame (29) as

shown, connect the Reed Switch Wire (34) to the

Upper Wire (37). Attach the Upright to the Frame with

three M8 Curve Washers (2), three M8 Spring

Washers (9), and three M8 x 15ram Screws (3).

36 2 29

34_

3. Insert one end of the Handlebar (24) into the bracket

on the Frame (29). Center the Handlebar in the brack-

et and rotate the Handlebar to a comfortable position.

Secure the Handlebar with an M8 x 16mm Flat

Washer (1) and the Adjustment Knob (11).

4. Apply a small amount of soapy water to the Handlebar

(24). Slide a Foam Grip (21) onto each side of the

Handlebar. Insert a Handlebar Endcap (20) into each

end of the Handlebar.

5. The Console (25) requires one =AA" battery (not

included). An alkaline battery is recommended. To

install batteries, turn the console over, remove the bat-

tery cover, and insert the battery into the battery clip

(not shown). Make sure that the negative end of the

battery (marked "--") is touching the spring in the

battery clip. Replace the battery cover.

6. Connect the console wire to the Upper Wire (37). Slide

the Console (25) onto the Upright Cap (26). Insert the

excess wire into the Upright Cap.

"'29

Bracket

Battery

over

_ Battery

Console

7. Make sure that all parts are properly tightened before you use the stepper, After assembly is completed,

some extra parts may be leftover. Place a mat under the stepper to protectthe floor.

HOW TO OPERATE THE STEPPER

HOW TO EXERCISE ON THE STEPPER

Place the stepper on alevel surface and place a mat

under the stepper. (The stepper features precision

hydraulic cylinders. However, there is a possibility of

slight oil leakage due to the nature of hydraulic cylin-

ders.)

Hold the handlebars and step onto the pedals. Begin

stepping, alternately depressing the right and left ped-

als with a smooth, continuous motion. Because the

pedals move independently of each other, you must

maintain a continuous motion or both pedals will sink

to the floor. Change the height of your step or the

stepping pace until you can comfortably maintain a

continuous motion.

As you step, you can exemise your upper leg muscles

by keeping your feet flat on the pedals. To focus on

your calf muscles, rise on your toes as you step.

Stand erect or lean forward slightlyas you exercise.

Always keep your back straight in order to avoid

injury.

HOW TO ADJUST THE RESISTANCE

To change the stepping resistance, simplyturn the

resistance collars on the upper ends of the Resistance

Cylinders (28) (see the inset drawing). The arrows on

the Resistance Cylinders and the markings on the

resistance collars show which resistance level has

been selected. Make sure that both Resistance

Cylinders are at the same resistance setting.

HOW TO USE THE CONSOLE

STRIDES

/MIN

SCAN

i lu/

"H_I!7'1

:J.luj

CNT

TIME

CAL

If there is a thin sheet of clear plastic on the console,

remove the plastic. To turn on the console, press the

MODE or RESET button or begin stepping.

As you step, the upper half of the display will show

the total number of steps you have completed. A

mode arrow will point to the letters "CNT."

The lower half of the display will show the elapsed

time, the approximate number of calories you have

burned, and your stepping speed, changing from one

mode to the next every few seconds. One mode

arrow willpoint to the word "SCAN," and a second

mode arrow will point to the letters 'q'IME," =CAL," or

"STRIDES/MIN."

To view one mode continuously in the lower half of

the display, press the MODE button until there is a

mode arrow pointing to the letters "TIME," "CAL," or

"STPS/MIN" but no mode arrow pointing to the word

=SCAN." To view all three modes again, press the but-

ton until there is a mode arrow pointing to the word

"SCAN."

To reset the display, press the RESET button for

about two seconds.

If the pedals are not moved and the MODE and

RESET buttons are not pressed for a few seconds,

the word "STOP" will appear in the left side of the dis-

play. If the pedals are not moved and the buttons are

not pressed for a few minutes, the console will turn

off.

MAINTENANCE AND TROUBLESHOOTING

Inspect and properly tighten all parts of the stepper

regularly. To clean the stepper, use a damp cloth and

a small amount of mild detergent. Never use abra-

sives or solvents; keep liquid away from the console.

HOW TO REPLACE THE BAI-I'ERY

If the console does not function properly, or ifthe dis-

play becomes faint, the battery should be replaced.

See assembly step 5 on page 5.

HOW TO ADJUST THE REED SWITCH

If the console still does not function properly, the

Reed Switch (34) should be adjusted. Hold down the

Left Pedal Leg (40) so that the Magnet (35) is level

with the Reed Switch. Loosen the M5 x 10mm Self-

tapping Screw (13). Slide the Reed Switch (34) in or

out slightly. The gap between the Reed Switch and

the Magnet should be about 1/8". Make sure that the

Magnet will not hit the Reed Switch when the Left

Pedal Leg is moved. Repeat until the console displays

correct feedback. Then, retighten the Screw (13).

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.

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 recom-

mended heart rates for fat buming, maximum fat

buming, and cardiovascular (aerobic) exercise.

165 155 145 140 130 125 115

145 138 130 125 118 110 103 _1_

125 120 115 110 105 95 90 V

20 30 40 50 60 70 80

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 hum-

bet in yourtraining zone as you exercise, For maxi-

mum fat burning, adjust the intensity of your exemise

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 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, it 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 wi,

drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should includethe followingthree pads:

A warm-up, consisting of 5to 10 minutes ofstretching

and light exercise. Aproper warm-up increases your

bodytemperature, heart rate, and circulationin prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising with your heart rate in yourtraining

zone. Note: During the first few weeks ofyour 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 increase the flexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work-

outs 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. Remember, the key to success is make exer-

cise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown 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 each leg. 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

loot 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 each leg. 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 each leg. 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.

EXPLODED DRAWING--Model No. 831.283600 Rogo2A

Key No, Qty. Description Key No. Qty. Description

1 5 M8 x 16ram Flat Washer 23 1 Stabilizer Frame

2 6 M8 Curve Washer 24 1 Handlebar

3 3 M8 x 15mm Screw 25 1 Console

4 6 M8 Nylon Nut 26 1 Upright Cap

5 4 M8 x 40mm Bolt 27 1 Upright

6 2 M8 x 68mm Bolt 28 2 Resistance Cylinder

7 8 1/4°x 5/8" Self-tapping Screw 29 1 Frame

8 2 M8 x 38mm Flat Washer 30 1 Right Base

9 7 M8 Spring Washer 31 1 Left Base

10 4 M8 x 25mm Bolt 32 1 Pivot Frame

11 1 Adjustment Knob 33 1 Pivot Axle

12 2 M8 x 12mm Flat Washer 34 1 Reed Switch/Wire

13 1 M5 x 10ram Self-tapping Screw 35 1 Magnet

14 10 Pivot Bushing 36 1 Frame Knob

15 2 Cap 37 1 Upper Wire

16 2 Bump-on 38 2 M8 x 25mm Patch Screw

17 4 Foot 39 1 Reed Switch Spacer

18 2 Pedal 40 1 Left Pedal Leg

19 2 Base Endcap 41 1 Right Pedal Leg

20 2 Handlebar Endcap # 1 User's Manual

21 2 Foam Grip # 1 Allen Wrench

22 2 Spacer

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.

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