CHALLENGER
Dominator Treadmill | OWNER’S MANUAL • 15
ALWAYS CONSULT YOUR DOCTOR BEFORE
UNDERTAKING A NEW EXERCISE REGIME. IF YOU
EXPERIENCE NAUSEA, DIZZINESS OR OTHER
ABNORMAL SYMPTOMS DURING EXERCISE, STOP
AT ONCE AND CONSULT YOUR DOCTOR.
STARTING YOUR WORKOUT
Begin and end each workout with a Warm Up / Cool Down
session - a few minutes of stretching to help prevent
strains, pulls and cramps.
Get onto the treadmill, using the handrails for
support, and place your feet on the side rails (Either
side of the running mat.).
Activate the treadmill by following this manual.
The treadmill will always start at the lowest speed,
step onto the mat and walk at the same speed and
continue the rest of your workout.
FINISHING YOUR WORKOUT
Turn to the lowest speed and incline settings.
Using the handrails for support, place your feet on the
side rails (Either side of the running mat).
Stop the treadmill.
Turn the treadmill off at the main power switch and
remove the plug from the electrical outlet.
Remove the safety key.
Wipe the treadmill down with a damp cloth.
End each workout with a Cool Down session - a few
minutes of stretching to help prevent strains, pulls and
cramps.
CORRECT EXERCISING FORM
Run in the centre of the running mat.
Keep your head up and look straight ahead.
Shoulders should be square and level, don’t round
your shoulders or swing them forwards or backwards.
Keep your torso erect with the chest up so there’s
plenty of room for the diaphragm to move for proper
breathing action.
Do not lean forwards, backwards or slouch, as all
of these posture deviations can place a lot of stress
on the lower back, interfering with proper running
mechanics and possibly causing lower back injury.
Feet should be pointed straight ahead and land
directly under the hips.
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HOW LONG SHOULD I EXERCISE FOR?
That really depends on your current level of fitness. If
you’re just starting out on a new exercise program, you
should not try to do too much too quickly. 30 minutes,
3 times a week should be enough. You should never feel
overly exhausted during or following exercise.
HEART RATE TRAINING
To get the most out of your new piece of fitness
equipment, you should exercise at the right level of effort,
and that means listening to your heart! Working out to a
target heart rate means you can direct your workout to
achieve different goals:
Good health
- For those wishing to improve quality of life
and general well being. Your sessions will need to be done
at an intensity of between 50 - 60% of your estimated
maximum heart rate, should last about 30 minutes and
can be done on most days of the week.
Weight loss
- To see a significant reduction in body fat,
your sessions must be a little more intense - between
60 - 70% of your estimated maximum heart rate. These
sessions can also be performed on most days of the week
for up to 30 minutes.
Improving fitness levels
- These sessions should be
performed at 70 - 80% of your estimated maximum heart
rate and can also involve bouts of interval training that
would have your heart rate peaking for short times near
your maximum heart rate level. These are intense sessions
and will require at least a 48 hour rest between sessions.
CALCULATING YOUR TARGET HEART RATE
First, you need to find your estimated maximum heart rate
using the formula 220 minus your age in five years. So, if
you are 35 years old your estimated maximum heart rate
is:
220 - 35 = 185 beats per minutes (BPM)
Next to calculate your target heart rate, simply multiply
your estimated maximum heart rate ( 185 BPM ) by the
applicable percentage. So, if your goal is better heart:
185 x 60% = 111 BPM
NOTE: The important issue to remember with all
estimated calculations is that they are just estimates
- if you don’t feel comfortable exercising at your target
then reduce it to a level you are comfortable with. Heart
rate training requires you to monitor your heart rate
throughout the workout. For this we recommend using
a chest strap (if you machine has a wireless receiver ) or
a heart rate monitor. For more information please visit
www.yorkfitness.com or get in touch using the CONTACT
US details.
Fitness Guide
ChallengerDominatorTreadmill_Ins15 15
11/23/08 6:16:21 PM
