EXERCISE GUIDE
21
If this is your first time using Motorized Treadmill, you are strongly suggested to read below
carefully.
Before Exercise
Before the exercise, you should know about your health condition, and make out a best exercise
plan for your exercise. Suggestions of consultation from the physician or professionals, that may
be get more efficiency. Before the first use of treadmill, please stand by a side and familiar with
how to control it—for example, start, stop, speed adjustment, and so on. After you master the skill
very well, you can use it. Then stand on the skid-proof plastic board of the two sides of the running
surface, grasp the handles with two hands, and adjust the speed of the treadmill computer to the
1.0-2.0 MPH. Before your exercise, try to relax yourself as soon as possible. Then stand on the
running belt exercising. After feeling adapt to the situation, increasing the speed to 2-3MPH
slowly. Remaining this speed exercise for about 10 minutes, then let the machine stop slowly.
When firstly using the treadmill, please don’t adjust to a high speed to avoid the tumble.
Exercising
Walk about 0.6 MPH at a certain pace, and record the time. This may take 15-25 minutes. When
walking at a speed of 3 MPH, a distance of 0.6 MPH kilometer will take about 20 minutes. After you
can easily do this a few times, you can gradually increase your speed so that you can get a good
workout for 30 minutes. Before walking the exercise program, be clear in mind: Don’t be
impatient, this exercise is for your own life’s health, not an overnight magic.
Exercise Frequency
The target is 3-5 times per week. The time is about 15-60 minutes for each exercise. You should
make out a schedule according to the health situation, not your preference. You can control the
degree of severe exercise by adjusting the speed and exercise time.
Exercising Intensity
Shortcut-----It is a good time saving method to exercise 15-20 minutes. Warm up for 5 minutes
under the speed of 2.5-3 MPH, then increasing the speed according to a rate of 0.2 MPH every two
minutes, until you feel it will be challenging to exercise continuously for 45 minutes at a certain
speed.
The above only for reference, please consult the expert for details.
