Insportline IN 13150, User Manual

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This stage should last a minimum of 12 minutes though most people start at about 15 - 20 minutes.
THE COOL DOWN PHASE
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises
should now be repeated. Again, remember not to force or jerk your muscles into the stretch.
As you get fitter, you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible space your workouts evenly throughout the week.
MUSCLE BUILDING
To tone your muscles while on your Treadmill you will need to have the resistance set quite high. This
will put more strain on our leg muscles and may mean you cannot train for as long as you would like. If
you are also trying to improve your fitness you need to alter your training program. You should train
normally during the warm up and cool down phases, but towards the end of the exercise phase you
should increase resistance, making your legs work harder than normal. You may have to reduce your
speed to keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn. Effectively this is the same as if you were training to improve your fitness. The
difference is the goal.
MAINTENANCE & CARE
General cleaning will help prolong the life and performance of your treadmill. Keep the unit clean and
maintained by dusting the components on a regular basis. Clean both sides of the running belt to
prevent dust from accumulating underneath the belt. Keep your running shoes clean so that dirt from
your shoes do
esn’t wear out the running board and belt. Clean the surface of the running belt with a
clean damp cloth. Any other servicing should be performed by an authorized service representative,
because the appliance has no other user serviceable parts.

To better maintain the treadmill and prolong its life it is suggested that the machine be
powered off for 10 minutes every 2 hours and fully powered off whenever not in use.

A loose running belt will result in the runner sliding off when running, while too tight of a
running belt will result in declining of the motor
’s performance and creating more friction
between the roller and the running belts. The most suitable tightness for the belts is pulled out
at 50
– 75 mm from the running board.