12
GETTING STARTED
PREPARE
If you are over 45 years old, have health or medical problems, or this is your first time exercising,
please consult your local Doctor or Medical Professional before use.
Before using your treadmill, become familiar with the console operation buttons by reading the
operation manual carefully. To start, place both feet either side of the running belt surface on
the plastic side rails and press the ‘Start’ button, making sure you have attached the treadmill
safety key to your clothing. Never attempt to start the treadmill whilst standing stationery on the
running belt surface. Once the running belt is in motion, use the +/- speed adjustment buttons to
increase the speed before stepping onto the running belt. After adapting to the walking speed,
you can now adjust the speed to the desired pace you wish to exercise it.
EXERCISE FREQUENCY
If you are over 45 years old, have health or medical problems, or this is your first time exercising,
Depending on your fitness level, start your workout programme with a gradual warm- up for
at least 5-10 minutes before increasing the speed or elevation on your treadmill. Maintaining
frequency and durations of your workouts each week is an important first step in your workout
programme. Aim to complete 3 x 20-30 minute workouts per week, increasing the intensity of
the workouts as your fitness level allows.
As your fitness level improves, you can either: increase the frequency and/or duration of your
workouts, or adjust the speed levels to increase your workout intensity each session. Consult
a professional trainer for further information on training programmes and/or goal specific
workouts on your treadmill. Should you feel any discomfort, dizziness, nausea, tightening of the
chest stop your workout immediately and seek medical attention.
AMOUNT OF EXERCISE
SHORTCUT----The best way to save time is to exercise for 15-20 minutes. Warm up for 2
minutes at 4.8 km/h, gradually add 0.3 km/h to your speed per 2mins, until you feel your breath
quickening but without having difficulty breathing. Keep this speed, if it feels uncomfortable,
please reduce by 0.3 km/h. Use the last 4 minutes to reduce speed as a warm down. If you feel it
is hard to increase speed, then you can add more intensity to your workout.
CLOTHING
Please wear comfortable clothing and footwear suitable for exercise
Summary of Contents for JK41A
Page 17: ...17...
