13
comfortable at the stable velocity, you can add the speed and incline, after 30 minutes, you can have
good exercise. At this stage, you cannot add the speed or incline too much at one time, it is good for your
health.
EXERCISE INTENSITY:
Warm up at the speed 3.0 mph in 2 minutes, then add the speed to 3.3 mph and keep walking in 2
minutes, then add to 3.6 mph and walk in 2 minutes. After that, add up 0.2 mph in each 2 minutes, until
rapid breath but not feel comfortable. Finally, you should slow down the speed step by step for 4Mins.
If you feel it is difficult to increase the speed to strengthening exercise, please increase the incline slowly.
Increasing the incline slowly will improve the exercise intensity greatly.
Calorie burning---the best effective way
Warm-up for 5mins by the velocity: 2.5-3.0 mph, then slowly increase the speed by 0.2 mph /2Mins ,until
up to the stable speed which you feel is comfortable for 45Mins.For improving the intensity of movement,
you can maintain the speed during 1H of TV program, then increase the speed by 0.2 mph 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 4Mins.
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 should not 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 heartbeat, 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
0.6
-1.9 mph not well physical
Speed 1.9-2.8 mph
less movement and workout
Speed 2.8-3.8 mph
normal walking
Speed 3.8-4.7 mph
Fast walking
Speed 4.7-5.6 mph
Jogging
Speed 5.6-7.5 mph
intermediate speed running
Speed 7.5-9.1 mph
experienced runner
Speed 9.1-10 mph excellent runner
Attention: The velo
city of movement ≤3.8MP/H, the normal walking; The velocity of movement
≥5.0 mph the runner.