18
STARTING YOUR WORKOUT
WARNING!
•
Ask your physician for advice before starting any exercise, especially if you are older than 45
years or if you suffer from some health problems.
•
Before starting using it, stand on the side and learn operate it properly. You may exercise after
you are fully familiar with all button functions.
•
Stand on the plastic plate on the treadmill sides, grasp the handrails with both hands, turn on
the device at 1.6-3.2 km/h speed. Stand straight and look forward. Try to run on the running
belt for a few times with one leg. Then stand onto the running belt to do your exercises. After
adapting you can adjust your speed to 3-5 km/h and exercise for about 10 mins. Thereafter
stop your exercising slowly.
•
Learn to control it properly before first using.
•
Walk 1 km. constantly for about 15-25 mins. And record the time. Walk 1 km at a speed of 4.8
km/h (approx. 12 mins). If you are able to do it easily for a few times, you can adjust the speed
and incline level and exercise for 30 mins to exercise properly.
•
Don’t overstretch yourself and exercise reasonably.
EXERCISE FREQUENCY
The target is 3
– 5 time a week 15 – 60 mins each time. It is better first to elaborate a workout plan
and not to exercise only depending on your will. It helps you control your movements and speed or
incline adjustment. We recommend not do increase the incline at the initial workout phase.
WARM-UP PHASE
NOTE:
The best way to save your time is to do exercises for 15
– 20 mins.
Warm up for 2 minutes at 4.8 km/h and adjust your speed to 5.3 km/h (5.8 km/h) and continue your
workout at these speeds levels for 2 mins. Thereafter you can increase your speed by 0.3 km/h per 2
mins until you will breath quickly but not difficultly. If your breathing gets difficult, decrease your speed
by 0.3 km/h. At least reduce the speed for 4 minutes. If you remark, it is difficult for you to intensify
your workout by increasing the speed, you can try to increase the incline slowly.
HEAT CONSUMPTION
– It is the real heat consumption. Warm up for 5 minutes at the speed of 4 –
4.8 km/h and then add 0.3 km/h by 2 minutes (speed increasing). You can exercise for 45 mins at this
speed level as a challenge to do your workout more strenuous. You can exercise for 1 hour at this
speed while watching a TV program and increase your speed by 0.3 km/h by business
advertisements. Then return to the previous speed level when next program starts. The heat
consumption will be more intensive (increased pulse) during the advertisement time. Keep 4 minutes
to reduce your speed.
NOTE:
Wear suitable sports shoes with clean soles. Wear suitable sports clothes.
PROMPT WARMING -UP:
It is better to do some warm-up exercises before starting any workout.
Stretch your muscles (5-10 mins) to warm up them. Then do warm up workout according to pictures
below. Repeat it five times and 10 seconds for each foot. Repeat these exercises after completing
your workout.
