Zaap TX-3000, Manual

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8
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 workout 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 programme. 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 programmes 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.