15
GENERAL TRAINING RECOMMENDATIONS
Be careful when starting your exercise program, exercise should not take too long, and you should not
exercise more than once every two days. Extend the duration of exercise each week. Do not set
unreachable goals. In addition to running on the treadmill, do other sports activities, such as
swimming, dancing or cycling.
Always warm up before training. Stretch or perform gymnastic exercises to warm up for at least 5
minutes to reduce muscle tension and prevent pain.
During the exercise, breathe regularly and calmly.
Drink regularly during exercise. Remember that the recommended daily dose of fluids is 2-3 liters and
this increases with physical activity. The fluids you drink should have room temperature.
Always wear comfortable and lightweight clothing as well as sports shoes while exercising on the
device. Do not use too loose clothes that could get caught in the moving parts of the device during
exercise.
Regularly measure your heart rate. If your device is not equipped with a heart rate monitor, talk to your
doctor about how you can measure the heart rate yourself. Determine the interval in which your heart
rate will move, so training will be more effective. Consider your age and physical condition. The
following table is used to determine the optimal heart rate interval:
Age
Heart rate frequency 50-75% (from maximum heart rate)
–
optimal pulse
Maximum heart rate 100%
20 age
100
– 150
200
25 age
98
– 146
195
30 age
95
– 142
190
35 age
93
– 138
185
40 age
90
– 135
180
45 age
88
– 131
175
50 age
85
– 127
170
55 age
83
– 123
165
60 age
80
– 120
160
65 age
78
– 116
155
70 age
75
– 113
150
GETTING STARTED
PREPARATION
If you are over 45 years of age or have a health problem and have never been trained on the treadmill,
consult your doctor about using the device.
Before you put yourself on the track, try how the machine is controlled. First, learn how to control the
machine how to start and stop. Pay attention how to control speed. Try it several times until you get
used to the control. Then stand on the anti-slip rails of the belt and grasp both handles of the
