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©April 2017
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CIR-TM8000E-G Revision 1.3
8
John C. Jensen
PRECAUTIONS
BEGINNER TREADMILL PROGRAM
EXERTION LEVEL
DURATION
WEEK 1
Easy
6~12 minutes
WEEK 2
Easy
10~16 minutes
WEEK 3
Moderate
14~20 minutes
WEEK 4
Moderate
18~24 minutes
WEEK 5
Moderate
22~28 minutes
WEEK 6
Slightly higher or slightly lower
20 minutes
WEEK 7
Add interval training
3 minutes at moderate exertion with 3 minutes at higher exertion
for 24 minutes
U
TARGET HEART RATE ZONE
220-your age = maximum heart zone
1* Advantage of using the treadmill is consumers can strengthen the cardiopulmonary function and physical fitness.
*This appliance is not intended for use by persons (including children) with reduced physical sensory or mental capabilities,
or lack of experience and knowledge, unless they have been given supervision or instruction concerning use of the
appliance by a person responsible for their safety.
*The noise value list below is when it is at top speed with unloading status : LpAeq(dB) < 70dB
You do not want to workout at your maximum heart rate.
The recommended Heart Rate Zone is a percentage of
your maximum heart rate. Between 65% and 85% of your
maximum heart rate.
* Lower limit of Target Heart Rate Zone =maximum heart
rate X 0.6
* Upper limit of Target Heart Rate Zone =Maximum heart
rate X 0.75
(This is recommended by American Heart Association.
Before starting exercise program, please consult your
physician to understand your physical situation)
