Exercise Suggestion and Guideline
Exercise Suggestion and Guideline
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P.29
Wearing
The only thing you need is just a pair of good shoes, and we recommend you
to wear running shoes or gym shoes during exercise. Meanwhile, please be
careful that there is nothing stuck on the shoes in order to avoid from anything
dropping into running machine and then damaging the running plate and belt.
Clothes should be comfortable and suitable for sports, and we recommend you
to wear the breathable sportswear made from cotton.
If it is your first time to use motorized running machine, you need to
read the below tips:
Preparation
Before exercise, it is better to know your own health status in order to make an
exercise plan based on it. It is recommended to consult a doctor or a
professional to get multiplier effects.
Before first use of the running machine, please stand by it and learn how to
control it, for example: start, stop, adjust speed and etc. After getting familiar
with it, you can start to use the running machine. Stand on the plastic anti-slip
plates on the two sides of the track and seize the handrails by two hands. Then,
turn on the running machine and adjust the speed around 1.6~3.2km/h(low
speed). Keep your body straight and your eyes look forward. Step on the
running belt carefully and relax yourself until you can gradually follow the
speed. When you are comfortable, you may slowly increase the speed to
3~5km/h. Keep this speed for about 10 minutes, and then slow down it until it
stops. For your first time, please do not run at high speed to prevent from falling
down.
Exercise
Walk about 1 km at a fixed pace and record the time it spent. It may take 15-25
minutes. When the speed is at 4.8 km / h, it shall take you about 12 minutes for
a distance of 1 km. After you can easily do it for a few times, you can gradually
increase the speed. Keep it for 30 minutes, and you can get a good exercise.
Before you start to walk, please be patient and be aware that this exercise is
good for your health during the whole life time.
The Frequency of Exercise
Your target is to exercise 3-5 times every week, and each time exercise for
15-60 minutes. It is better to make an exercise schedule based on your body
status, rather than do it according to your own preferences. You can control the
intensity by adjusting the speed and exercise time.
Exercise Time
Shortcut: 15-20 minute exercise is a good way to save time. Warm up for 5
minutes at 4-4.8 km / h, and then increase speed by 0.3 km / h increment per
minute until you feel at a suitable speed, and keep running for about 45
minutes. You will fully enjoy this exercise.
The above content is for reference only. Please consult professionals for more
details.
Stretch exercise
No matter how fast you walk, it is better to do stretch exercises first. Warm
muscle is easier to stretch, so please spend 5-10 minute to warm up first. Then
stop and use the below methods to do stretch exercises. Stretch for 5 times
and at least 10 seconds for each leg in warm-up, and do it again after exercise.
1. Stretch down
Keep your knees slightly curved, and slowly
bend your body forward. Relax your back and
shoulder and touch your toes with your hands
(see figure 1). Keep this for 10-15 seconds, and
then relax. Repeat it for 3 times.
2. Foot tendon stretch
Sit on a clean cushion, stretch one leg out and
adduct another leg to cling the inner side of the
leg stretched-out, and then touch the toes by
hand (see figure 2). Keep this gesture for 10-15
seconds and then relax. Repeat this 3 times for
each leg.
3. Foot and heel tendon stretch
Stand with your hands on the wall or tree, and
separate your two legs forward and back. Lean
toward the wall or tree, and keep the back leg
straight and put its heel to floor (see figure 3).
Keep this gesture for 10-15 seconds and then
relax. Repeat this 3 times for each leg.
4. Quadriceps stretch
Hold wall or table by your left hand for balancing,
extend your right hand backward to grasp your
right ankle, slowly pull the heel toward your butt
until you feel tightness of the front muscle on your
thigh (see figure 4). Keep this gesture for 10-15
seconds and then relax. Repeat this 3 times for
each leg.
5. Sartorius muscle (inner muscle of thigh) stretch
Sit down with two soles facing each other and two knees outwards. Grasp the
two feet and pull them towards your groin. Keep this gesture for 10-15 seconds,
and then relax. Repeat this 3 times.
Exercise safety measures
Please consult a professional before exercise. He can give you some sugges-
tions about exercise frequency, intensity and duration according to your age
and physical condition. During exercise, if you feel chest choking or chest
pain, irregular heartbeat, breath difficulty, dizziness or any other discomfort,
please stop immediately. And consult professionals before you resume the
exercise.
