Insportline Gilavar, User Manual

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the heart rate(From 90-
120).Press”MODE” again,there will be Time:10 diplayed on the
window and shining,you c
ould use “SPEED +-” key to set the time(10-99).
3.
After setting all of them, you could press “START” key to run the machine.
4.Now,you could use chest belt or heart rate sensor on the handlebar to test the heart
rate.If you use both of them,our system will choose the chest belt.
5.Special Tips:From the safety side,we suggest the maximum speed to be 10 km/h when
on HRC program.
SAFETY WARNING: Do not use heart rate sensors in the handle at speeds above 14 km / h.
WARNING! The heart rate monitoring system may not be accurate. Overextending during
training can cause serious injury or death. If you feel nauseous, stop the exercise immediately!
Power save mode
Our machine have power save function. When you turn on power switch for 10 minutes
and don’t press any key, the machine will come into power save mode and there is no
light on the screen. You could press any key into ready condition.
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