10
GETTING START
PREPARATION
If you are more than 45 years old or have health problems and this is your first time using a treadmill,
please consult your doctor before exercising.
Before you use the motorized treadmill, please stand aside and learn how to use it, e.g. how to start,
stop and adjust the speed. You can use it after you familiarize yourself with its functions. Then stand
on the plastic non-slip side rails and grip the handrail with both hands. Turn the treadmill on and set a
low speed (1.6
– 3.2 km/h), stand straight, look forward and try to step onto the running belt a few
times with one foot. Then step onto the running belt and start exercising. After you are adapted, you
can slowly increase the speed to 3
– 5 km/h and maintain this speed for about 10 minutes. After that,
stop the treadmill slowly.
EXERCISE
Stand aside to learn how to operate the machine (adjusting the speed and inclination). Start exercising
after you familiarize yourself with the functions. Walk 1 km in a constant tempo and record the time it
takes, which may be about 15 - 25 minutes. Walk 1 km by 4.8 km/h (you need about 12 minutes). After
successfully completing this exercise a few times you can adjust to a higher speed and inclination.
Have a good 30-minute exercise. When you do walking exercises do not rush. The exercise improves
your health.
FREQUENCY
The optimal exercise frequency is 3 - 5 times per week for 15
– 60 min. It is better to make a schedule
first and not exercise randomly. You can control the intensity of the movement through adjusting the
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
shoe’s 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.
PULL UP EXERCISES
Pull ups on the bar and their various modifications are considered to be one of the best exercises to
develop the upper half of the body.
The pull up bar hides a perfect home gym for exercising your body. Different variations of exercises on
the bar can perfectly practice different parts of the body without having to go to the fitness centre.
