10
speed and inclination. We suggest not to set the inclination when at the start of the exercise. When
you want to increase the intensity of the exercise, change in inclination will be the most effective.
HOW TO EXERCISE
It is best for each exercise to last 15
– 20 min. Warm up for 2 minutes by walking 4.8 km/h, then
increase the speed to 5.3 km/h, and then 5.8 km/h. Each section should take about 2 minutes. Then
add 0.3 km/h per 2 mins, until your breathing quickens (You should have no difficulty though). Keep
exercising at this speed. if you feel it is hard to breathe, lower the speed by 0.3 km/h. Finally, leave 4
minutes to reduce the speed at last. If you find increasing the intensity by increasing speed too hard,
you can slowly increase the inclination. Just a small adjustment can increase the intensity greatly.
BURNING CALORIES - This way allows you to burn calories. Warm up for 5 minutes at 4
– 4.8 km/h
speed, then add 0.3 km/h per every 2 minutes. Keep increasing the speed until you feel it is a
challenge to do the exercise continually for 45 minutes. In order to increase intensity, you can try to
exercise for 1 hour at this speed. You can exercise while watching TV. Add 0.3 km/h speed every time
you see advertisements, and return to the former speed by the end of the advertisement so that you
increase the intensity only during advertisements. Slow down for at least 4 minutes.
CLOTHING
All you need is a pair of shoes, which let you stretch your feet fully and at the same time don
’t stick to
foreign matters under your shoes soles, so that you do not carry dirt onto the running belt and running
board. The dirt and other foreign matter could damage them both. You should wear comfortable
clothes.
WARM
– UP EXERCISE
It is better to do some warm-up exercises before running. Warmed muscles are easy to stretch, so
take the time to do 5
– 10-minute warm-up. Repeat each exercise shown in the pictures below.
Touch toes
Bend your knees slightly and slowly stretch your
body downwards.
Relax your back and shoulders. Try to touch the
toes. Keep the position for 10 - 15 seconds.
Repeat approx. 3 times.
Hamstring stretches
Sitting on a cushion, stretch one leg straight and
fold the other inward. Pull it as close to your body
as you can. Try your best to touch the toes and
keep the stretch for 10
– 15 seconds. Repeat 3
times for each leg.
Calves and Achilles tendon stretches
Support yourself with two hands on a wall or a
tree with one leg stretched behind you. Keep the
leg straight and the heel on the ground. Keep the
position for 10 - 15 seconds. Repeat 3 times for
each leg.
