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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.
EXERCISE FREQUENCY
:
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 1-3.0KM/H not well physical
Speed 3.0-4.5KM/H less movement and workout
Speed 4.5-6.0KM/H normal walking
Speed 6.0-7.5KM/H Fast walking
Speed 7.5-9.0KM/H Jogging
Speed 9.0-12.0KM/H intermediate speed walking
Speed 12.0-14.5M/H well experiences of running
Speed 14.5-16.0KM/H excellent runner
Attention: The velocity of movement
≤6KM/H, the normal walking;
The velocity of movement
≥8.0KM/H,
the runner.
Summary of Contents for ICONA
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