21
Head rolls
Slowly tilt your head to the right, stretching out the left side of your
neck. Hold for 20 seconds. Then tilt it back again to the left and
continue until the right side of your neck is stretched out. Hold for 20
seconds. Slowly tilt your he
ad forwards and stick out your neck. Don’t
rotate your head all the way round. Repeat it several times.
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.
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
before any further exercise. If you use the device more often, you can choose between walking and
during. If you are not sure of the most suitable speed, follow the following information:
Speed 1
–3.0 km/h
physically weaker individuals
Speed 3.0
–4.5 km/h
less physically fit individuals
Speed 4.5
–6.0 km/h
people used to classic walking
Speed 6.0
–7.5 km/h
fast walking people
Speed 7.5
–9.0 km/h
recreational runners
Speed 9.0
–12.0 km/h
medium runners
Speed 12.0
–14.5 km/h
experienced runners
Speed above 14.5 km/h
professional runners
WARNING
:
•
For walking choose a speed of 6 km / h or less.
•
Runners should choose a speed of 8 km / h or higher.
MAINTENANCE
Identification ways for the degree of tightness of running belt and poly V-belt:
When the running belt skips, please follow the steps as follows to make sure which belt needs to be
adjusted, running belt or poly V-belt.
a) Unplug all power supply, screw and remove the Base cover.
b) Turn the speed to be around 3km/h, step on the running belt by pressure and try your best to
make the running belt stop. If running belt stops, together with the front roll, but the motor still
runs, under this condition, it means the poly V-belt needs to be adjusted.
c) Turn the speed to be around 3km/h, step on the running belt by pressure and try your best to
make the running belt stop. If running belt stops, but front roll still runs, under this condition, it
means the running belt needs to be adjusted.
