www.SereneLifeHome.com
10
Getting Started
PREPARE:
If you are over 45 years old, have health or medical problems, or
this is your first time exercising, please consult your local Doctor or Medical
Professional before use.
Before using your treadmill, become familiar with the console operation
buttons by reading the operation manual carefully. To start, place both feet
either side of the running belt surface on the plastic side rails and press the
‘Start’ button, making sure you have attached the treadmill safety key to
your clothing. Never attempt to start the treadmill whilst standing
stationery on the running belt surface. Once the running belt is in motion,
use the +/- speed adjustment buttons to increase the speed before
stepping onto the running belt. After adapting to the walking speed, you
can now adjust the speed to the desired pace you wish to exercise it.
EXERCISE FREQUENCY:
Depending on your fitness level, start your work-
out programme with a gradual warm- up for at least 5-10 minutes before
increasing the speed or elevation on your treadmill. Maintaining frequency
and durations of your workouts each week is an important first step in your
workout program. Aim to complete 3 x 20-30 minute workouts per week,
increasing the intensity of the workouts as your fitness level allows.
As your fitness level improves, you can either:
increase the frequency
and/or duration of your workouts, or adjust the speed levels to increase
your workout intensity each session. Consult a professional trainer for
further information on training programs and/or goal specific workouts on
your treadmill. Should you feel any discomfort, dizziness, nausea,
tightening of the chest stop your workout immediately and seek medical
attention.
AMOUNT OF EXERCISE:
SHORTCUT
----The best way to save time is to
exercise for 15-20 minutes. Warm up for 2 minutes at 4.8 km/h, gradually
add 0.3 km/h to your speed per 2mins, until you feel your breath
quickening but without having difficulty breathing. Keep this speed, if it
feels uncomfortable, please reduce by 0.3 km/h. Use the last 4 minutes to
reduce speed as a warm down. If you feel it is hard to increase speed, then
you can add more intensity to your workout.
CLOTHING:
Please wear comfortable clothing and footwear suitable for exercise.
