hattrick TRAINER, User Manual

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13
EXERCISE
Please stand on the side to learn how to operate, such as speed and incline, until you know it then
can start do exercise. Walk 1 km by constant step need about 15-25 minutes, please record it in
fact. And walk 1 km by 4.8 km/h need about 12 minutes. If you can do it easily by few times, then
can adjust the high speed and incline, and go on to do 30 minutes, you can take a good exercise.
Before do slow walk exercise
，
please remember it is for your health and can not irritable.
AMOUNT OF EXERCISE
SHORTCUT ——The best way to save time is do 15-20 minutes exercise.
Warm up 2 minutes by 4.8 km/h, and adjust the speed to 5.3 km/h and 5.8 km/h, continue do
exercise by this two speeds. Then add 0.3 km/h per 2 minutes speed increase, until you feel
breathing quickened but not breathe hard. Keep this speed to do exercise, if feels uncomfortable,
please reduce 0.3 km/h. Leave 4 minutes to reduce speed at last. If you fell it is hard to strengthen
exercises by increase speed, then you can choose the way of increase incline slowly, it also can
strengthen exercise.
CONSUMPTION OF HEAT ——This way can really consumption the heat.
Warm up 5 minutes by 4--4.8 km/h speed, then add 0.3 km/h per 2 minutes increasing speed, you
can do 45 minutes on the speed that you feel it is comfortable and challenge. In order to
strengthen do exercise. You can do 1 hour by this speed and add 0.3 km/h speed when you heard
some business advertisements, and return the speed back when go to next program, so at this
period, the heat will be consumed enough. At last keep 4 minutes to reduce the speed.
EXERCISE FREQUENCY
Target is 3--5 times per week, do 15-60 minutes each time. It is better to make a time schedule, do
not accord to your favor. You can get the strenuous exercise degree through adjusting speed and
incline. We'd suggest that do not set incline when start do exercise.
SAFETY EXERCISE