Insportline Gilavar, User Manual

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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
handrails. Set the speed between 1-6 - 3.2 km / h, stand straight, look ahead and try to stand on the
belt several times with one leg. Then put it on both feet to practice. Once you get used to the belt, you
can slowly increase the speed to 3-5 km / h and keep it for 10 minutes. Then stop the device slowly.
EXERCISES
First, learn how to control the machine. Remember how to turn on, stop and adjust the speed and the
incline. As soon as you get used to the control, try a 1 km walk at a steady pace and see how long it
took you. It should take you 15-25 minutes. Then try 1 km at a speed of 4.8 km / h (approximately 12
minutes). Repeat exercises several times. Then you can increase the speed and angle of inclination
and exercise for about 30 minutes. Do not hurry, a steady walk is beneficial to your health.
FREQUENCY
The optimal frequency is 3-5 times per week after 15-60 minutes. We recommend first making a
schedule and sticking to it. It is not recommended to increase incline during the initial exercise phase.
Increase the slope only when increasing the exercise load.
HOW TO EXERCISE
It is best to exercise for 15-20 minutes. The warm up phase should take about 2 minutes at 4.8 km / h,
then increase the speed to 5.3 and 5.8 km / h, each phase should take about 2 minutes. Then add
speed every 2 minutes at 0.3 km / h and accelerate until your breathing frequency increase. Beware,
breathing should not be a problem. Continue with the exercise at this speed. If you have trouble
breathing, reduce the speed again by 0.3 km / h. Finally, allow yourself 4 minutes to cool down. If you
do not want to increase your difficulty with speed, you can increase the difficulty by setting the incline.
A gradual increase in the angle of inclination can significantly affect the difficulty of the exercises.
CALOREIS BURNING - This exercise helps to burn calories faster. First practice for 5 minutes at 4 -
4.8 km / h, then accelerate every 2 minutes at a speed of 0.3 km / h. Try to exercise for 45 minutes. To
increase the intensity, you can try to endure training for about an hour. You can watch TV during
exercise. Once the ad starts, add 0.3 km / h and return to the original speed when it's over. As a
result, there will be more calories in your ads. At the end of the exercise, slowdown 4 minutes.
CLOTHING
For exercise, select a pair of good shoes. Do not place anything on the treadmill or device gaps during
exercise. This prevents possible wear and damage to the device. Dress up comfortably.
SAFE EXERCISE
Before exercising, consult your doctor. Doctor can recommend the correct frequency and intensity of
exercise with respect to your age and health. If you experience nausea, shortness of breath, irregular
heartbeat, chest tightness or other anomalies, stop exercising immediately. Please consult your doctor