Weider Victory SM11 User manual
$
OWNER’S
MANUAL
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МАРЕ
IN
CANADA
Congratulations
on
selecting
a
WEIDER
Fitness
Product.
You
have
just
joined
thousands
of
health
conscious
men
and
women
in
the
growing
family
of
WEIDER
customers.
We
are
committed
to
providing
excellent
service
and
customer
satisfaction.
We
invite
you
to
call
us
with
any
questions
you
may
have
concerning
this
product.
Our
customer
service
representatives
are
here
to
serve
you
and
provide
helpful
information.
Call
us
toll
-free
at
1-800-225-0653,
Monday-Friday
7:00
AM
-
6:00
PM
CST.
Extended
Seasonal
Hours:
(Dec.
1
-
Feb.
28)
Monday-Friday
7:00
AM
-
9:00
PM;
·
Saturday
9:00
AM
-
5:00;
Sunday
12:00
PM
-
4:00
PM.
Thank
you
again
for
choosing
WEIDER.
We
appreciate
having
you
as
a
customer
and
hope
this
product
will
provide
years
of
enjoyable
service.
PRINTED
IN
CANADA
WEIDER
SPORTING
GOODS,
INC.
900
West
St.
John,
Olney,
IL
62450
USA
PAGE
1
WEIDER
SPORTING
GOODS
|
Assembly
Steps
|
Electronic
Monitor
Operating
Guide
IMPORTANT
SAFETY
PRECAUTIONS
WARNING:
To
reduce
the
risk
of
serious
injury,
read
the
important
safety
precautions
before
using
this
equipment.
CAUTION: DO
NOT
ASSEMBLE
OR
USE
THIS
EQUIPMENT
ON
A
NON-MAR
SURFACE.
1.
Read
all
instructions
in
this
manual
before
using
this
equipment.
№
.
Use
this
equipment
only
as
described
т
this
Assembly
Manual.
©
.
Position
the
Stepper
on
а
level
surface.
The
Electronic
Monitor
must
be
ош
of
direct
sunlight
or
the
LCD
display
may
be
damaged.
4.
Inspect
and
tighten
all
parts
each
time
this
equipment
is
used.
Replace
any
worn
parts
immediately.
5.
Always
hold
the
handle
bars
when
exercising.
6.
Keep
hands
away
from
moving
parts
other
than
the
designated
handles.
7.
Keep
small
children
away
from
this
equipment
during
use.
8.
Do
not
allow
small
children
to
play
on
this
equipment
unattended.
9.
Wear
appropriate
workout
attire,
including
running
or
aerobic
shoes.
10.
po
nor
touch
the
resistance
cylinders
after
exercising.
The
cylinders
may
reach
high
temperatures
uring
use.
l
11.
With
continued
use
the
moving
parts
of
this unit
become
stiff
and
possibly
begin
squeaking.
Lubricate
the
moving
parts
with
any
household
lubricating
oil.
WARNING:
Before
beginning
this
or
any
exercise
program,
consult
your
Physician.
This
is
especially
Important
for
individuals over
the
age
of
55
or
persons
with
pre-existing
health
problems.
Read
all
instructions
before
using.
Weider
assumes
no
responsibility
for
personal
injury
or
property
damage
sustained
by
or
through
the
use
of
this
product.
РАСЕ
2
WEIDER
SPORTING
GOODS
Thank
you
for
selecting
the
VICTORY
SM11
Aerobic
Stepper.
The
VICTORY
SM11
blends
advanced
engineering
with
Innovative
design
to
provide
you
with
an
effective,
low-impact
cardiovascular
workout
in
the
comfort
and
privacy
of
your
home.
To
make
your
exercise
more
enjoyable,
the
VICTORY
SM11
gives
you
such
features
as
a
multi-function
Electronic
Monitor,
easy
resistance
adjustment,
and
cushioned
Handrails
for
stability
and
comfort.
Electronic
Monitor
Handlebars
Pedals
LEFT
SIDE
REAR
RIGHT
SIDE
FRONT
MAINTENANCE
TIPS
Keeping
your
VICTORY
SM11
in
good
condition
will
help
insure
you
many
hours
of
safe,
enjoyable
exercise.
Following
an
easy
maintenance
routine
will
prevent
premature
wear
and
unnecessary
parts
replacement.
1.
Check
all
fasteners,
nuts
and
bolts,
and
caps
to
see
that
they
are
tight
and
are
fitted
properly.
2.
Lubricate
all
moving
parts
frequently
to
keep
handles
and
other
parts
moving
smoothly
and
‘eliminate
squeaks
and
excessive
noise.
3.
Painted
surfaces
can
be
cleaned
with
a
soft
cloth
and
a
mild
non-abrasive
detergent.
РАСЕ
3
WEIDER
SPORTING
GOODS
VICTORY
STEPPER
-
SM1
CYLINDER
PIVOT
TUBE
RIGHT
SM11
PART
LIST
C4376-H03*H03
|
С4377-НОЗ*НОЗ
С4378-НОЗ*НОЗ
С4з79-ноз"ноз
|
©4380-H03*HOS
|
саз81-Ноз*Ноз
|
HH-5634°HO3
|
REAR
SUPPORT
LEFT
PEDAL
RIGHT
PEDAL
REAR
BASE
PEDAL
WASHER
-
13/8"
О.Ю.
-
11/32"
1.0.
LEFT
HANDLE
BAR
RIGHT
HANDLE
BAR
RACING
BAR
PICKUP
SPACER
í
37*
MAGNET
SPACER
NYLON
SPACER
SLEEVE
-1
1/4"
OD
X
3"
LG
-
7/8"
ID
PEDAL
SPACER
-
1
1/2"0.D.
-
1"1.0.
X
7/8"
LG
40
NYLON
BAR
SLEEVE
-
1
1/4"
O.D.
-
7/8"
1.0.
41
RESISTANCE
CYLINDER
42*
ADJUSTMENT
SLIDER
PLATE
44°
CYLINDER
MOUNTING
BRACKET
|
ast
[NYLON
FLAT
WASHER
-
11/8"
O.D.
-
11/32"
LD.
|
|
ИЕН”
aan
|
во
SENSOR
PICK-UP
=
HANDLE
BAR
FOAM
GRIP
RACING
BAR
FOAM
GRIP
==
57*
РООТ
САР
9
1
5/16"
X
1
1/2"
ALLEN
HEAD
MACHINE
SCREW
2
R
ав
O
C4382-H03*H03
|
C4383-H03*H03
|
C4384-H03*H03
|
__
НН-5636*НОЗ
НН-5637*Ноз
|
АА-8289*НОЗ
АА-8338*НОЗ
AA-8290*H03
ZZ-0015*H03
C7011-H03*H03
C7797-H03*H03
AA-8339*H03
C0859-H03*H03
C0860-H03*H03
|
HH-5638*H03
|
НН-5639*НОЗ
C0500-H03*H03
|
C0501-Ho3*Hos
|
АА-8340*НОЗ
|
АА-8341*НОЗ
|
C0861-H03*H03
|
НН-5640*НОЗ
нн-5574*Ноз
|
HH-5575*H03
|
HH-5641*H03
|
HH-5311°H03
|
5/16"
X
1/2"
ALLEN
HEAD
MACHINE
SCREW
5/16"
X
2"
CARRIAGE
BOLT
5/16"
X
1"
ALLEN
HEAD
MACHINE
SCREW
1/8"
X
1/2"
PHILLIPS
HEAD
MACHINE
SCREW
i
i
|
|
НН-5374*НОЗ
5/16"
NYLON
LOCK
NUT
5/16"
ACORN
NUT
=
oa
EAR
-
PULSE
SENSOR
CABLE
5/16"
X
3/8"
ALLEN
HEAD
MACHINE
SCREW
63
*(QTY
-
6)
5/16"
X
3/4"
ALLEN
HEAD
MACHINE
SCREW
7
11/32"
FLAT
WASHER
-
1
1/8"
0.D.
#4
X
3/8"
ROUND
PHILLIPS
HEAD
SCREW
6
5
6
6
7
3
77
DECAL
0Е-4376*1403
ALLEN
WRENCH
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|
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MANUAL
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vere-assemateD
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оке
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=
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Я
PAGE
5
WEIDER
SPORTING
GOODS
ORDERING
PARTS
TO
INSURE
THAT
YOU
WILL
GET
ALL
OF
THE
PRIVILEGES
AND
PROTECTION
THAT
COME
WITH
YOUR
PURCHASE,
PLEASE
COMPLETE
YOUR
*
OWNER’S
REGISTRATION
CARD
*
WITHIN
THE
NEXT
10
DAYS.
Simply
mail
your
*OWNER’S
REGISTRATION
CARD*
to
receive
all
benefits
to
which
you
are
entitled.
"WARRANTY
VERIFICATION*
:
Your
prompt
registration
verifies
your
right
to
protection
under
the
terms
and
conditions
of
your
warranty.
*OWNER
СОМЕАМАТЮМ*
:
Your
completed
OWNER’S
REGISTRATION
CARD
serves
аз
confirmation
of
ownership
in
the
event
of
product
loss
or
theft.
1.
Name
of
the
Product
(VICTORY
SM11)
2.
Model
Number
of
the
Product
(SM11)
3.
Ordering
Number
of
the
Part
(See
Parts
List
Page)
4.
Description
of
the
Part
from
the
Parts
List
Page.
5.
Country
of
the
Manufacturer
(See
Cover)
THE
SAME
INFORMATION
1$
REQUIRED
WHEN
PLACING
YOUR
ORDER
BY
MAIL.
If
you
need
parts
or
assistance
do
not
return
this
product
to
the
store,
simply
contact
WEIDER
CUSTOMER
ASSISTANCE
at
1-800-225-0653
Monday
through
Friday
7
a.m.
to
6
p.m.
CST.
Extended
Seasonal
Hours
(Dec.
1
-
Feb.
28)
Monday
through
Friday
7
a.m.
to
9
p.m.;
Saturday
9
a.m.
to
5
p.m.;
Sunday
12
p.m.
to
4
p.m.
All
parts
and
service
inquiries
should
be
directed
to:
WEIDER
SPORTING
GOODS,
Parts
Service
Department,
900
West
ST.
John
Street,
Olney
Illinois.
62450.
РАСЕ
6
WEIDER
SPORTING
GOODS
STEP
1
LOWER
FRAME
ASSEMBLY
|57
РООТ
САР
4
[63
5/16"
Х
3/4"
ALLEN
HEAD
MACHINE
SCREW
|
2
|
O
Begin
by
pressing
FOOT CAPS
(57)
onto
the
ends
of
the
BASE
FRAME
(2)
and
the
REAR
BASE
(14).
C]
Look
carefully
at
the
REAR
BASE
(14).
The
side
of
the
Rear
Base
that
the
holes
are
dimpled-in
will
Бе
faced
toward
the
floor.
C]
Join
the
BASE
FRAME
(2)
to
the
REAR
BASE
(14)
by
placing
the
L-Bracket
of
the
Base
Frame
on
top
of
the
Rear
Base
and
using
5/16"
Х
3/4"
ALLEN
HEAD
MACHINE
SCREWS
(63),
Бой
down
through
the
top
of
the
Base
Frame
and
into
the
Rear
Base.
PAGE
7
WEIDER
SPORTING
GOODS
STEP
2
UPPER
FRAME
ASSEMBLY
|65
5/16°
X
2"
CARRIAGE
BOLT
|70
5/16"
ACORN
NUT
C]
Assemble
eight
5/16"
X
2"
CARRIAGE
BOLTS
(65)
up
through
the
bottom
of
the
bolt
hole
locations
in
the
BASE
(2).
CI
Lower
the
Welded
Bracket
of
the
MAIN
FRAME
(3)
onto
the
four
previously
assembled
5/16"
X
2"
CARRIAGE
BOLTS
(65)
/ocated
in
the
center
of
the
BASE
(2),
making
sure
to
orient
the
Main
Frame
so
that
the
top
of
the
Main
Frame
angles
up
and
forward
toward
the
ERONT
of
the
unit.
Secure
with
5/16"
ACORN
NUTS
(70).
C]
Lower
the
Welded
Bracket
of
the
REAR
SUPPORT
(4)
over
the
four
5/16"
X
2"
CARRIAGE
BOLTS
(65)
previously
assembled
through
the
cross-member
of
the
BASE
(2).
Fasten
only
finger
tight
with
5/16"
ACORN
NUTS
(70).
ко
63
С
C]
Fasten
the
upper
REAR
SUPPORT
(4)
to
the
MAIN
FRAME
(3)
using
two
5/16"
X
3⁄4"
ALLEN
HEAD
MACHINE
SCREWS
(63)
to
bolt
through
the
Rear
Support
and
into
the
Main
Frame.
0
Tighten
all
untightened
Bolts
at
this
time.
С
тани;
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|;
|
ЕЕ
Go
till
ut
l
0
at
p=
Ш)
ОИ
iii
1
|.)
TED
РАСЕ
8
WEIDER
SPORTING
GOODS
STEP
3
RESISTANCE
CYLINDER
ASSEMBLY
[38
NYLON
SPACER
SLEEVE
61
5/16"
Х
1
1/2"
ALLEN
HEAD
MACHINE
SCREW
|
2
|
169
5/16"
NYLON
LOCK
NUT
|
2
|
g
Next,
assemble
the
RESISTANCE
CYLINDERS
(41)
onto
the
Cylinder
Pivot
Tube
and
press
them
into
the
notched
cutouts
in
the
SPACER
SLEEVES
(38).
5:
|
2
|
LJ
Slide
the
NYLON
SPACER
SLEEVES
(38)
ото
the
Cylinder
|
Pivot
Tube
located
on
the
upper
sides
of
the
МАМ
FRAME
(3),
making
sure
to
orient
the
notched
cutout
to
the
outside
and
down.
О
Attach
the
bottom
end
of
the
RESISTANCE
CYLINDER
CYLINDERS
(41)
into
PIVOT
TUBE
the
CYLINDER
MOUNTING
BRACKETS
(44)
pre-assembled
into
the
PEDALS
(5)
and
(6).
Fasten
in
place
with
5416"
X
1
1/2"
ALLEN
HEAD
MACHINE
SCREWS
(61)
and
5/16"
NYLON
LOCK
NUTS
(69).
Do
not
over
tighten
this
Bracket
down
against
the
Resistance
Cylinder
as
this
assembly
must
be
able
to
pivot.
»
NOTE:
There
are
five
hole
locations
in
the
PEDALS
(5)
and
(6).
И
The
Stepper
resistance
increases
as
the
Cylinder
is
moved
61
toward
the
REAR
of
the
unit
or
toward
the
ends
of
the
Pedals,
REAR
р
w
РАСЕ
9
WEIDER
SPORTING
GOODS
STEP
4
HANDLEBAR
ASSEMBLY
NYLON
BAR
SLEEVE
5/16"
X
3/8“
ALLEN
HEAD
MACHINE
SCREW
.
5/16"
Х
1"'
ALLEN
HEAD
MACHINE
SCREW
|
5/16"
X
1/2"
ALLEN
HEAD
MACHINE
SCREW
|
[L]
Assemble
the
top
of
the
HANDLEBARS
(31)
and
(34)
into
the
Mounting
Brackets
located
at
the
top
and
sides
of
the
MAIN
FRAME
(3)
and
at
the
same
time
assemble
the
lower
end
ої
the
Handlebars
onto
the
Cylinder
Pivot
Tube.
Push
the
Handlebars
into
place
$0
that
the
bolt
holes
in
the
Handlebars
align
with
the
holes
in
the
Mounting
Brackets.
Attach
the
top
of
the
Handlebar
in
place
using
5/16"
X
1/2"
ALLEN
HEAD
MACHINE
SCREWS
(64)
and
then
attach
the
lower
Handlebars
in
place
with
516"
X
3/8"
ALLEN
HEAD
MACHINE
SCREWS
(62).
CYLINDER
РІ
VOT
TUBE
C]
Slide
the
NYLON
BAR
SLEEVES
(40)
over
the
ends
of
the
RACING
BAR
(35),
orienting
the
Sleeves
so
that
the
flat
side
of
the
Sleeve
is
assembled
against
the
Bar.
C]
Insert
the
bar
ends
of
the
RACING
BAR
(35)
into
the
positioning
holes
in
the
back
of
the
HANDLEBARS
(31)
and
(34).
Fasten
in
place
using
5/16"
X
3/4"
ALLEN
HEAD
MACHINE
SCREWS
(63)
to
bolt
up
through
the
bottom
of
the
Handlebars.
STEP
5
ELECTRONICS
MONITOR
ASSEMBLY
С]
рид
the
SENSOR
WIRE
WITH
PICKUP
(52)
into
the
bottom
of
the
ELECTRONICS
MONITOR
(50)
at
the
location
marked
RPM.
C]
Attach
the
ELECTRONICS
MONITOR
(50)
to
the
top
of
the
MAIN
FRAME
(3)
by
sliding
the
Monitor
onto
the
Clip
Bracket
on
the
top
of
the
Main
Frame.
LJ
Plug
the
EAR
-
PULSE
SENSOR
CABLE
(59)
into
the
bottom
of
the
ELECTRONICS
MONITOR
(50).
»
NOTE:
The
Ear
Lobe
Clip
located
on
the
one
end
of
the
EAR
-
PULSE
SENSOR
CABLE
(59)
is
used
to
register
Pulse
Rate
when
clipped
to
the
ear
lobe
and
when
the
other
end
of
the
Cable
is
Inserted
into
the
ELECTRONICS
MONITOR
(50)
at
the
PULS
location.
The
Monitor
must
be
set
to
Pulse.
STEPPER
COMPUTER
WITH
HAND-GRIP
PULSE
FEATURES
*
Multifunctions:
Pulse,
Timer,
Steps,
Calorie
consumed,
Tempo
&
Load.
*
Auto/manual
power
ON/OFF.
*
Auto
scan.
*
Up
&
down
setting
in
advance.
*
Digital
read-out
by
LCD
to
show
the
exercise
information.
PANEL
&
LCD
INSTRUCTION
PANEL
DESIGN
LCD
DRAWING
мое
weider
PERFORMANCE
MONITOR
MARK
FUNCTION
К
INDICATOR
ARROW
INSTRUCTION
OF
KEY
BOARD
OPERATION
1.
MODE/SCAN
A.
Used
to
select
function
and
the
sequence
as
shown
below.
ieus
himen
fol
STEPS
речоневы
uo
|
tow
h
В.
Auto
scan
is
activated
when
the
Mode/Scan
key
is
pressed.
There
is
а
beep
to
signal
the
scan
function
when
it
appears.
Press
the
key
again
and
the
scan
function
will
be
terminated.
2.
SETA
SETY
AND
RESET
A.
Setting
procedure
a.
Operate
MODE
key
to
desired
function
setting.
b.
Push
SET
A
SET
¥
key
to
increase
or
decrease
setting.
c.
All
settings
must
be
under
"STOP"
condition.
В.
Setting
range
and
mark
for
a.
Timer
:
Range
from
0.00
to
9.0
by
a
step
of
1
min.
Setting
mark:
"4"
.
Steps
:
Range
from
0
to
9990
by
step
of
10
counts.
Setting
mark:
"
®))
"
.
Pulse
:
Range
from
50
to.
50
by
a
step
of
1
BPM.
Setting
Mark:
"
.
Calorie
:
Range
from
0
to
999.0
by
a
step
of
1
kcal.
Setting
mark:
"
|"
ө.
Төтро
:
Range
from
0
to
9.875
by
a
step
of
0.125
sec.
Setting
mark:
"p"
d.
Load
:
Range
from
1
to
5
by
a
step
of
1.
с
a
о
С.
ВЕЗЕТ
а.
Push
ЗЕТА
&
ЗЕТУ
key
simultaneously
to
execute
the
reset
function
for
the
individual
mode
key
selection.
b.
It
will
reset
the
setting
value
to
zero;
but
reset
LOAD
to
"1".
3.
PULSE
ON/OFF
KEY
Manual
operations
for
the
pulse
power
ON/OFF.
When
pulse
power
is
turned
"ON"
there
is
a
picture
"Ф"
lit
up
on
LCD.
The
middle
of
space
4.
POWER
ON/OFF
KEY
Manual
operation
for
power
ON/OFF.
5.
START/STOP
KEY
For
computer
run
or
stop.
Conducting
rubber
PULSE
SENSOR
OTHER
INSTRUCTIONS
1.
AUTO
POWER
ON/OFF
a.
Power
will
be
shut
off
automatically
when
there
is
no
stepping
and
no
pulse
signal
input
detected
for
approximately
4
minutes.
b.
Power
will
be
turned
ON
whenever
the
key
board
is
operated
or
there
is
an
input
stepping
signal
transmitted
to
the
monitor.
2.
AUTO
PULSE
POWER
OFF
The
pulse
power
will
be
shut
off
automatically
from
ON
condition
when
there
is
no
pulse
signal
input
to
the
monitor
for
10
seconds.
3.
Keep
your
hands
in
contact
with
the
pulse
sensors
which
are
constructed
around
the
handlebars.
In
order
to
get
better
pulse
signals,
avoid
shaking
or
vibrating
your
hands.
As
well,
larger
contact
area
with
the
conductive
rubbers
will
obtain
better
sensitivity.
(Place
the
part
of
the
hand
between
the
thumb
and
the
forefinger
in
the
center
of
the
space
between
two
conductive
rubbers.)
CONDITIONING
GUIDELINES
The
following
guidelines
wili
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
maximum
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.
TRAINING
ZONE
TRAINING
ZONE
TRAINING
ZONE
TRAINING
ZONE
(BEATS/MIN)
(BEATS
/MIN)
(BEATS/MIN)
(BEATS
/MIN)
138-167
|
127-155 122-149
126-153
121-147
125-151
119-145
|
129-156
123-150 118-144
127-155
|
122-147
117-142
|
125-153
'
120-146
115-140
124-150
|
118-144
114-139
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
yous
condition
improves,
a
greater
workload
will
be
required
in
order
to
raise
you
heart
rate
to
you
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
your
heart
rate
will
drop
rapidly
after
you
stop
exercising.)
Add
a
0
to
the
result
to
find
your
heart
rate.
Compare
your
heart
rate
to
your
Training
Zone.
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.
RAINING
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
exercise
by
increasing
circulation,
delivering
more
oxygen
to
the
muscles,
and
raising
the
body
temperature.
This
can
be
down
by
stretching
for
5-10
minutes
prior
to
exercising.
After
warming
up,
begin
exercising
at
а
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.
EXERCISE
FREQUENCY
To
maintain
or
improve
your
condition,
you
must
workout
2-3
times
per
week
following
the
pattern
described
above.
A
day
of
rest
between
workouts
is
recommended.
After
several
months
of
exercise,
the
number
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.
Stretches:
Quadriceps,
Hip
Muscles
TOE
TOUCHES
Sranang
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.
nai
TOE
TOUCHES
Е
РТ
ШЦ
QUADRICEPS
STRETCH
With
one
hand
against
a
wall
for
balance,
reach
behind
you
and
pull
up
your
foot.
Bring
your
heel
as
close
to
your
buttocks
as
possible.
Hold
for
15
counts.
Repeat.
Stretches:
Quadriceps,
Hip
Muscles
CALF/ACHILLES
STRETCH
With
one
leg
in
front
of
the
other
and
arms
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.
A
Stretches:
Calves.
Achilles
Tendons,
and
Weider
Sporting
Goods,
Inc.
warrants
this
item
of
equipment
to
be
free
from
defects
in
material
and/or
workmanship
for
a
period
of
90
DAYS
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
THREE
YEARS
from
the
date
of
original
purchase.
In
the
event
of
a
defect
in
material
or
workmanship
during
the
warranty
period,
Weider
will
repair
or
replace
(at
its
option)
the
Equipment
(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,
EXCLUSIONS
AND
OTHER
RIGHTS:
Weider
disclaims
liability
for
any
and
all
implied
warranties
except
as
set
forth
to
the
contrary
herein.
Some
states
do
not
allow
limitations
on
how
iong
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
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
Sporting
Goods
900
West
St.
John
Street
Olney,
Illinois
62450
Іп
your
letter
state
your
full
name
and
address;
the
reason
why
you
believe
there
is
a
defect
or
malfunction
subject
to
this
warranty;
and
the
date
and
conditions
under
which
the
defect
or
malfunction
occurred.
To
obtain
warranty
you
must
include
in
your
letter
a
copy
of
the
sales
receipt
or
other
proof
of
date
of
purchase
of
the
Equipment;
otherwise
no
warranty
will
be
issued.
Upon
receipt
of
your
letter,
Weider
will
make
a
preliminary
determination
of
its
responsibility
to
repair
or
replace
under
this
Warranty.
PARTS
SERVICE
1-800-225-0653
If
Weider
denies
responsibility
it
will
explain
its
decision
т
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
designated
Weider
facility
or
an
authorized
service
station
for
repairs.
|
Н
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
replacement
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.
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