AND NOW: ON YOUR MARKS, SET, GO!
Important:
Before you start with your personal exercise pro-
gram, observe the safety instructions in the intro-
duction to the user's manual. Always take sufficient
time for fitness training, and always allow time for a
warm-up and cool-down phase.
How often and how long should I exercise?
Experts recommend regular exercise to get fit. Random
exercise is not the right approach to achieving training suc-
cess. If you exercise once ore twice a week, you will keep
your current fitness level. If you exercise three or four times
a week, you will improve your current fitness level substan-
tially.
Many experts consider training three times a week to be
ideal. Never overdo exercise at the beginning; instead,
increase gradually. Increasing does not mean increasing
the number of training sessions, but the duration of the
individual sessions.
FUNCTION AND USE
After completing your warm-up, grasp the grips with both
hands and slowly mount the treadmill. Keep your head and
upper body upright, and start with slow walking move-
ments. Place your feet softly and with a rolling motion in
each step.
After familiarising yourself with the belt movements, you
can slowly increase the speed. Keep a tight hold of the hand
grips but avoid tension in your upper body. Lower your
shoulders and keep your arms loose.
To achieve your exercise goals, you can set an individual
speed on the computer. You can adjust the speed from 1
km/h to 18 km/h by using the +/- buttons. Always observe
our training recommendations. It is important to monitor
your heart beat regularly or permanently (see also heart
beat frequency range). While exercising you should also
take care to drink enough.
Cool down for at least 5 minutes
In the "warm up" phase and during fitness training your
body has delivered peak performance; now it's time to
relax. Set your exercise equipment to the lowest level and
walk smoothly and without straining yourself for 2 – 3 min-
utes to lower your heart rate to "normal". Then repeat the
exercises from the "Warm Up" section with 1 - 2 repetitions
of each.
CAUTION:
After using the exercise equipment for an extended period,
you may notice some slight coordination/balance difficulty.
Always keep hold of the device with at least one hand, and
dismount slowly.
ADJUSTING THE BELT
Make sure that the belt is centred at all times.
Your running style and the fact that the surface is not
level are two factors that could cause the belt to move off
centre, thus causing damage. You need to adjust the two
screws at the end of the belt to centre it again. Loosen the
two screws to release the belt so that you can pull it into a
centred position. Now tighten the screws evenly. Always
run at the centre of the belt.
1. Press the Start key and start the belt. Increase the
speed for 3 min to 5 km/h.
2. Stand on the edge of the treadmill to see in which
direction the skew occurs.
3. If the belt is skewing
left
, gradually turn the
right
screw anticlockwise
using the Allen key. If the belt is
still running too far to the left, gradually turn the left
screw clockwise.
4. If the belt is skewing
right
, gradually turn the
right
screw clockwise
using the Allen key. If the belt is still
running too far to the left, gradually turn the left screw
anti-clockwise.
5. Monitor the performance of the running belt for 30
sec. and repeat steps 3 and 4 if needed.
Caution:
When adjusting the belt, note that you must run the
belt after each change to test the changes to the belt
tracking.
LUBRICATING THE BELT
If your belt makes friction noise, please apply some silicon
spray to the rear of the running surface. This is easily and
quickly done. Before applying the spray make sure that
the treadmill is switched off and that you have unplugged
it from the mains. Fold up the treadmill. Loosen the belt
slightly by hand and spray the silicon spray onto the inside
of the belt surface from the left and right. Observe the il-
lustration. After spraying, always readjust the belt.
OM2063CA Instructions manual Treadmill OMR 5.0 .indd 37
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