Weslo MOMENTUM G4.1 User manual

CAUTION
Read all precautions and
instructions in this manual before
using this equipment. Keep this
manual for future reference.
Model No. WLEL19921.0
Serial No.
Write the serial number in the space
above for reference.
USER’S MANUAL
weslo.com
Serial
Number
Decal
To register your product and
activate your warranty today,
go to my.weslo.com.
For service at any time, go to
support.weslo.com.
Or call 1-866-699-3756
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–12 p.m. MT
Please do not contact the store.
REGISTER YOUR
PRODUCT
CUSTOMER CARE

2
WARNING DECAL PLACEMENT
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
HOW TO USE THE ELLIPTICAL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
HOW TO USE THE CONSOLE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
This drawing shows the location(s) of the warning decal(s).
If a decal is missing or illegible, see the front cover
of this manual and request a free replacement decal.
Apply the decal in the location shown. Note: The decal(s)
may not be shown at actual size.
WESLO is a registered trademark of ICON Health & Fitness, Inc.

3
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical before using your elliptical. ICON
assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
IMPORTANT PRECAUTIONS
1. It is the responsibility of the owner to ensure
that all users of the elliptical are adequately
informed of all precautions.
2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
3. The elliptical is not intended for use by
persons with reduced physical, sensory, or
mental capabilities or lack of experience and
knowledge, unless they are given supervi-
sion or instruction about use of the elliptical
by someone responsible for their safety.
4. Use the elliptical only as described in this
manual.
5. The elliptical is intended for home use only.
Do not use the elliptical in a commercial,
rental, or institutional setting.
6. Keep the elliptical indoors, away from
moisture and dust. Do not put the elliptical in
a garage or covered patio, or near water.
7. Place the elliptical on a level surface, with a
mat beneath it to protect the floor or carpet.
Make sure that there is at least 2 ft. (0.6 m) of
clearance around the elliptical.
8. Inspect and properly tighten all parts each
time the elliptical is used. Replace any worn
parts immediately. Use only manufacturer-
supplied parts.
9. Keep children under age 16 and pets away
from the elliptical at all times.
10. The elliptical should not be used by persons
weighing more than 250 lbs. (113 kg).
11. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the elliptical. Always wear athletic
shoes for foot protection.
12. Hold the handlebars or the upper body arms
when mounting, dismounting, or using the
elliptical. Before mounting or dismounting,
bring the pedals to a stop with the pedal
on the mounting or dismounting side in its
lowest position.
13. The elliptical does not have a freewheel; the
pedals will continue to move until the fly-
wheel stops. Reduce your pedaling speed in
a controlled way.
14. Keep your back straight while using the ellip-
tical; do not arch your back.
15. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.

4
all
STANDARD SERVICE PLANS

5
BEFORE YOU BEGIN
Thank you for selecting the revolutionary WESLO®
MOMENTUM G 4.1 elliptical. The MOMENTUM G 4.1
elliptical provides an impressive selection of features
designed to make your workouts at home more effec-
tive and enjoyable.
For your benefit, read this manual carefully before
you use the elliptical. If you have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Leveling Cap
Upper Arm
Handlebar
Resistance Knob
Console
Pedal
Length: 3 ft. 5 in. (105 cm)
Width: 1 ft. 11 in. (60 cm)
Wheel
Water Bottle Holder*
*Water bottle is not included

6
Left 1/2" x 110mm Bolt (78)–1
Right 1/2" x 110mm Bolt (70)–1
M8 x 65mm Carriage Bolt (73)–4 M10 x 45mm Bolt (76)–4
M8 Locknut
(84)–4
M8 Acorn Nut
(82)–8 Right 1/2" Nut
(85)–1
Left 1/2" Nut
(86)–1
M10 Locknut
(83)–4
M8 x 65mm Bolt (75)–4
M8 x 20mm Hex
Screw (77)–2
M8 x 16mm
Screw (53)–2
Pivot Washer
(67)–2
M13 Washer
(69)–2
M5 x 12mm
Screw (80)–4
M4 x 16mm
Flange Screw
(55)–2
M8 Split
Washer
(89)–6
M10 Washer
(72)–4
Pivot Wave
Washer (19)–2
M8 Curved
Washer (65)–16
M8 Black
Curved Washer
(93)–2
M16 Wave
Washer (9)–2
M8 x 40mm Carriage
Bolt (74)–4
PART IDENTIFICATION CHART
Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the
key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included.

7
• To hire an authorized service technician to
assemble this product, call 1-800-445-2480.
• Assembly requires two persons.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you finish assembly.
• Left parts are marked “L” or “Left” and right parts
are marked “R” or “Right.”
• To identify small parts, see page 6.
• In addition to the included tool(s), assembly
requires the following tools:
one Phillips screwdriver
one adjustable wrench
one pair of pliers
one rubber mallet
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.
ASSEMBLY
1
2
2. Identify the Rear Stabilizer (4), which has
Leveling Caps (23).
Attach the Rear Stabilizer (4) to the Frame (1)
with two M8 x 65mm Carriage Bolts (73), two
M8 Curved Washers (65), and two M8 Acorn
Nuts (82); insert both Carriage Bolts, and then
tighten the Acorn Nuts.
23
41
23
65
65
82
82
73
1. Go to my.weslo.com on your computer and
register your product.
• documents your ownership
• activates your warranty
• ensures priority customer support if assistance
is ever needed
Note: If you do not have internet access, call
Customer Care (see the front cover of this
manual) and register your product.

8
3
4
3
73
65
82
1
3. Attach the Front Stabilizer (3) to the Frame (1)
with two M8 x 65mm Carriage Bolts (73), two
M8 Curved Washers (65), and two M8 Acorn
Nuts (82); insert both Carriage Bolts, and then
tighten the Acorn Nuts.
4. While a second person holds the Upright (2)
near the Frame (1), connect the Upright Wire
(49) to the Reed Switch Wire (7). The connec-
tors on the wires should slide together easily
and snap into place with an audible click.
If they do not, turn one connector and try
again.
Next, connect the Resistance Cable (20) to the
Lower Resistance Cable (21) in the following
way:
See drawing A. Pull upward on the metal
bracket (A) on the Lower Resistance Cable (21),
and insert the tip of the Resistance Cable (20)
into the wire clip inside the metal bracket.
See drawing B. Firmly pull the Resistance
Cable (20) upward and slide it into the top of the
metal bracket (A).
See drawing C. Using pliers, squeeze the
prongs on the upper end of the metal bracket (A)
together.
2
21
20
7
1
49
A
B
C
21
20
20
A
A
A

9
6
5. Insert the excess wire and cable into the
Frame (1).
Tip: Avoid pinching the wires and the cables.
Slide the Upright (2) onto the Frame (1).
Attach the Upright (2) with two M8 x 65mm Bolts
(75), four M8 Curved Washers (65), two M8 Split
Washers (89), and two M8 Locknuts (84); do not
fully tighten the Locknuts yet.
5
Avoid pinching
the wires and
the cables
2
2
1
84
84 89
75
65
65
75
65
6. Finish attaching the Upright (2) with two
M8 x 65mm Bolts (75), four M8 Curved Washers
(65), two M8 Split Washers (89), and two
M8 Locknuts (84); do not fully tighten the
Locknuts yet.
65 89
1
84
84 89
75
65
65
75
65
65 89

10
7
8. Identify the Right Lower Arm (11) with the
attached Right Pedal Arm (15).
Using a plastic bag to keep your fingers clean,
apply a generous amount of the included grease
to the right axle on the Upright (2).
Next, orient a Spacer (46), a Pivot Wave
Washer (19), and the Right Lower Arm (11) as
shown and slide them onto the right axle on the
Upright (2).
Attach the Right Lower Arm (11) with an
M8 x 20mm Hex Screw (77), an M8 Split Washer
(89), and a Pivot Washer (67). Then, press a
Pivot Cap (39) firmly onto the Hex Screw.
Attach the Left Lower Arm (10) in the
same way.
Grease
8
7. Attach the Water Bottle Holder (41) to the
Upright (2) with two M4 x 16mm Flange Screws
(55); start both Flange Screws, and then
tighten them.
41
55
2
19
46
67 89
39
77
11
2
10
15

11
10
65
74
82
11
12
10
13
9
14
15
18
70
9
10. Identify the Right Upper Arm (13) and orient it as
shown. Then, slide the Right Upper Arm into the
Right Lower Arm (11).
Attach the Right Upper Arm (13) with two
M8 x 40mm Carriage Bolts (74), two M8 Curved
Washers (65), and two M8 Acorn Nuts (82);
insert both Carriage Bolts, and then tighten
the Acorn Nuts.
Attach the Left Upper Arm (12) to the Left
Lower Arm (10) in the same way.
9. Identify the Right 1/2" x 110mm Bolt (70) and the
Right 1/2" Nut (85). Apply grease to the Right
Bolt.
Attach the Right Pedal Arm (15) to the right side
of the Crank (18) with the Right 1/2" x 110mm
Bolt (70), an M16 Wave Washer (9), an M13
Washer (69), and the Right 1/2" Nut (85); firmly
tighten the Right Nut clockwise.
Repeat this procedure to attach the Left
Pedal Arm (14) with the Left 1/2" x 110mm
Bolt (78), an M16 Wave Washer (not shown),
an M13 Washer (not shown), and the Left
1/2" Nut (86). IMPORTANT: You must firmly
tighten the Left Nut COUNTERCLOCKWISE to
attach it.
See assembly steps 5 and 6. Tighten the four
M8 Locknuts (84).
Grease
69
85
86
78

12
11
33
76
72 72
83 83
11. Orient the Right Pedal (33) as shown, and
attach it to the Right Pedal Arm (15) with two
M10 x 45mm Bolts (76), two M10 Washers (72),
and two M10 Locknuts (83); insert both Bolts,
and then tighten the Locknuts.
Attach the Left Pedal (not shown) to the Left
Pedal Arm (not shown) in the same way.
15
12
12. Attach the Handlebar (6) to the Upright (2) with
two M8 x 16mm Screws (53) and two M8 Black
Curved Washers (93); start both Screws, and
then tighten them.
26
53
93

13
14
15. Make sure that all parts of the elliptical are properly tightened. Extra parts may be included. Place a mat
under the elliptical to protect the floor.
14. While a second person holds the Console (5)
near the Upright (2), connect the wire on the
Console to the Upright Wire (49). The con-
nectors on the wires should slide together
easily and snap into place with an audible
click. If they do not, turn one connector and
try again. Then, insert the excess wire into the
Upright.
Tip: Avoid pinching the wires. Attach
the Console (5) to the Upright (2) with four
M5 x 12mm Screws (80); start all of the
Screws, and then tighten them.
Avoid
pinching
the wires
5
2
80
80
49
13. The Console (5) can use two AAA batteries (not
included); alkaline batteries are recommended.
Do not use old and new batteries together or
alkaline, standard, and rechargeable batter-
ies together. IMPORTANT: If the Console has
been exposed to cold temperatures, allow it
to warm to room temperature before insert-
ing batteries. Otherwise, you may damage
the Console or other electronic components.
Remove the battery cover (B) from the back of
the Console (5), and insert batteries into the
battery compartment (C). Make sure to orient
the batteries as shown by the diagram inside
the battery compartment. Then, reattach the
battery cover.
13
B
C
5

14
HOW TO MOVE THE ELLIPTICAL
Stand in front of the elliptical, hold the upright (A), and
place one foot against one of the wheels (B). Next, pull
on the upright and have a second person lift the rear
stabilizer (C) until the elliptical will roll on the wheels.
Carefully move the elliptical to the desired location, and
then lower it to the floor.
HOW TO USE THE ELLIPTICAL
To mount the elliptical, hold the upper arms (D) or the
handlebars (E) and step onto the pedal (F) that is in
the lower position. Then, step onto the other pedal.
Push the pedals (F) until they begin to move with a
continuous motion. Note: The pedals can turn in
either direction. It is recommended that you move
the pedals in the direction shown by the arrow;
however, for variety, you can turn the pedals in the
opposite direction.
To dismount the elliptical, wait until the pedals (F)
come to a complete stop. Note: The elliptical does
not have a free wheel; the pedals will continue to
move until the flywheel stops. When the pedals are
stationary, step off the higher pedal first. Then, step off
the lower pedal.
A
C
B
F
D
D
E
HOW TO USE THE ELLIPTICAL

15
HOW TO ADJUST THE PEDALING RESISTANCE
To increase the resistance of the pedals, turn
the resistance knob (G) clockwise; to decrease the
resistance, turn the knob counterclockwise.
IMPORTANT: Stop turning the resistance knob (G)
when turning becomes difficult, or damage may
result.
HOW TO LEVEL THE ELLIPTICAL
If the elliptical
rocks slightly on
your floor during
use, turn one
or both of the
leveling caps (H)
on the rear sta-
bilizer until the
rocking motion
is eliminated.
G
H
H

16
HOW TO USE THE CONSOLE
CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The easy-to-use console features five modes that
provide instant exercise feedback during your
workouts.
Scan (SCAN)—This mode displays the time, speed,
distance, and calories modes, for a few seconds each,
in a repeating cycle.
Time (TIME)—This mode displays the elapsed time.
Speed (SPD)—This mode displays your pedaling
speed, in miles per hour.
Distance (DIST)—This mode displays the distance
you have pedaled during your workout, in miles.
Calories (CAL)—This mode displays the approxi-
mate number of calories you have burned during your
workout.
HOW TO USE THE CONSOLE
Make sure that batteries (not included) are installed in
the console (see assembly step 13 on page 13). If
there is a sheet of plastic on the console, remove the
plastic.
1. Turn on the console.
To turn on the console, press the button on the
console or simply begin pedaling.
2. Begin pedaling and follow your progress with
the display.
Scan mode—To select the scan mode, press the
MODE button repeatedly until the word SCAN
appears in the display.
Time, speed, distance, calories mode—To select
one of these modes for continuous display, press
the MODE button repeatedly until the name of the
desired mode appears in the display. Make sure
that the word SCAN does not appear in the display.
As you exercise, the console will provide instant
feedback about your workout.
To pause the console, stop pedaling. To continue
your workout, simply resume pedaling.
To reset the displays to zero, press and hold the
MODE button for 3 seconds.
3. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for a few seconds, the
console will pause.
The console has an auto-off feature. If the pedals
do not move and the console button is not pressed
for a few minutes, the power will turn off automati-
cally to save the batteries.

17
FCC INFORMATION
This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part
15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference
in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not
installed and used in accordance with the instructions, may cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does
cause harmful interference to radio or television reception, which can be determined by turning the equipment off
and on, try to correct the interference by one or more of the following measures:
• Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and the receiver.
• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
• Consult the dealer or an experienced radio/TV technician for help.
FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to
computer or peripheral devices. Changes or modifications not expressly approved by the party respon-
sible for compliance could void the user’s authority to operate this equipment.

18
MAINTENANCE
Regular maintenance is important for optimal
performance and to reduce wear. Inspect and
properly tighten all parts each time the elliptical is
used. Replace any worn parts immediately. Use only
manufacturer-supplied parts.
To clean the elliptical, use a damp cloth and a small
amount of mild soap. IMPORTANT: To avoid damage
to the console, keep liquids away from the console
and keep the console out of direct sunlight.
CONSOLE TROUBLESHOOTING
Most console problems are the result of low batteries.
See assembly step 13 on page 13 for replacement
instructions.
HOW TO GREASE THE PEDAL ARMS
If the Pedal Arms (14, 15) squeak when moving, first
remove the M8 Locknut (84), the M8 Split Washer (89),
the M8 Washer (66), the M8 Plastic Washers (90), and
the M8 x 60mm Bolt (54) from each Pedal Arm. Next,
apply a small amount of high-quality clear or white
grease (not included) to a paper towel. Spread a thin
layer of grease evenly along each Bolt. Then, reassem-
ble the Pedal Arms with the parts that you removed.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted.
To adjust the reed switch, first turn the resistance
knob to the lowest setting.
See assembly step 9 on page 11. Remove the
Left Pedal Arm (14) from the left arm of the Crank (18).
Then, lift the Left Pedal Arm out of the way.
See EXPLODED DRAWING B on page 23.
Identify the Left and Right Shields (28, 29). Remove
the M4.2 x 20mm Self-tapping Screws (51) and the
M4.2 x 20mm Screws (52) from the Left and Right
Shields; note which type of Screw you remove from
each hole. Then, gently remove the Left Shield.
Next, locate the Reed Switch (7). Turn the crank arm
(A) until the Pulley Magnet (57) is aligned with the
Reed Switch.
Then, slightly loosen the M4.2 x 20mm Self-tapping
Screw (51). Slide the Reed Switch (7) slightly closer to
or away from the Pulley Magnet (57). Then, retighten
the Self-tapping Screw. Turn the crank arm (A) for a
moment.
Repeat these actions until the console displays correct
feedback. When the reed switch is correctly adjusted,
reattach the left shield and the left pedal arm.
54
66
15
14
Grease
84 89
90
51
A57
7
MAINTENANCE AND TROUBLESHOOTING

19
HOW TO ADJUST THE DRIVE BELT
If you can feel the pedals slip while you are pedaling,
even when the resistance is at the highest level, the
drive belt may need to be adjusted.
See assembly step 9 on page 11. Remove the
Right Pedal Arm (15) from the right arm of the Crank
(18). Then, lift the Right Pedal Arm out of the way.
See EXPLODED DRAWING B on page 23.
Identify the Left and Right Shields (28, 29). Remove
the M4.2 x 20mm Self-tapping Screws (51) and the
M4.2 x 20mm Screws (52) from the Left and Right
Shields; note which type of Screw you remove from
each hole. Then, gently remove the Right Shield.
Then, carefully pull the Left Shield (28) away until you
can reach the two 3/8" Jam Nuts (60) on the sides of
the Flywheel (16) (only the right side is shown). Loosen
the Jam Nuts.
Next, equally tighten the two M6 Locknuts (50) on the
sides of the Flywheel (16) until the Drive Belt (87) is
tight. When the Drive Belt is tight, tighten the 3/8" Jam
Nuts (60).
When the drive belt is correctly adjusted, reattach the
left and right shields and the right pedal arm.
50
50
16
28
60
87

20
EXERCISE GUIDELINES
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
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, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. 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 exer-
cise until your heart rate is near the lowest number in
your training zone. For maximum fat burning, exercise
with your heart rate near the middle number in your
training zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. 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, 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.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise; never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete
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. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.