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Learning Guide
PREPARATION
If you are over 35 years old or not very healthy, also it`s your first time do exercise, please consult with
your doctor or professional person.
Before you use the motorized treadmill, please learn how to control the machine first, know well how to
start, stop, adjust the speed and so on. After that, stand on anti-slip pad both sides and hold the handle
bar with your both hands. Keep the machine at the low speed about 1.6~3.2 km/h, Stand straight and
test the running machine by one foot, after get used to the speed, you can begin to run and can increase
speed to 3~5 km/h. Keep the speed about 10 minutes, then stop the machine.
EXERCISE :
Learn how to adjust the speed and incline before using. Walk about 1km at stable velocity, it will take you
about 15-25 minutes. If walk at 4.8 km/h, it will take you about 12 minutes in 1 km. If you feel comfortable
at the stable velocity, you can add the speed and incline, after 30 minutes, you can have good exercise.
At this stage, you can not add the speed or incline too much at one time, it is good for your health.
EXERCISE INTENSITY:
Warm up at the speed 4.8 km/h in 2 minutes, then add the speed to 5.3 km/h and keep walking in 2
minutes, then add to 5.8km/h and walk in 2 minutes. After that, add up 0.3 km/h in each 2 minutes, until
rapid breath but not feel comfortable
Calorie burning---the best effective way
Warm-up for 5mints by the velocity:4-4.8KM/H, then slowly increase the speed by 0.3KM/H/2Mints ,until
up to the stable speed which you feel is comfortable for 45Mints.For improving the intensity of movement,
you can maintain the speed during 1H of TV program, then increase the speed by 0.3KM/H each
Advertisement interval time, after that return to the original speed . You can acquaint the best efficiency
of workout for calorie burning during the advertisement time and subsequent heart frequency increasing
time. Finally , you should slow down the speed step by step for 4Mints.
The cycle time: 3-5times/Week, 15-60mints/Times.Make up the schedule of workout scientific, not only
for your hobby.
You can control the running intensity through adjusting the velocity and incline of treadmill. We suggest
that you don't set the incline at first; improve the incline is the effective way to strengthen the exercise's
intensity.
Consult with your physician or health professional before starting your workout. The professional people
can help you make up the suitable exercise time-chart according to your age and health condition,
determine the velocity of movement, the intensity of exercise. Please stop at once, If you feel chest
tightness, chest pain, irregular heart beat, breath difficulty, dizziness or other discomfort during exercise.
You should consult with your physician or health professional as keep going.
You can choose the normal walking speed or the jogging speed ,if you always take workout with
treadmill.
If you don't have enough experiences or confirm the testing velocity ,you can follow the instruction :
Speed 0.8-3.0KM/H
not well physical
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