PREPARE
If you are around 35 years old, or have health problem, even this is your first time to do fitness exercise,
please consult doctor or professional before use it.
Before
you
exercise, please stand on the side to learn how to operate, such as start, stop and speed
adjustment. After that stand on the plastic deck of the treadmill board, catch hold of the handrail, start by
1.6--3.2 km/h low speed, stand straight, look forward, one foot try to do few times, then stand on the belt to
do exercise. After adapting, you can adjust the speed to 3--5 km/h and keep doing about 10 minutes, then
stop.
EXERCISE
Please stand on the side to learn how to operate, such as speed and incline, until you know it then can
start do exercise. Walk 1km by constant step need about 15-25 minutes, please record it in fact. And walk
1km by 4.8 km/h need about 12 minutes. If you can do it easily by few times, then can adjust the high
speed and incline, and go on to do 30 minutes, you can take a good exercise.
Start exercise by walking
slowly. Remember it is for your health and if you feel uncomfortable stop exercising immediately and seek
medical advice.
AMOUNT OF EXERCISE
SHORTCUT
——The best way to save time is do 15-20 minutes exercise.
Warm up 2 minutes by 4.8 km/h, and adjust the speed to 5.3 km/h and 5.8 km/h, continue do exercise by
this two speeds. Then add 0.3 km/h per 2mins speed increase, until you feel breathing quickened but not
breathe hard. Keep this speed to do exercise, if feels uncomfortable, please reduce 0.3 km/h. Leave 4
minutes to reduce speed at last.
If you are finding that it is difficult to increase your exercise intensity by
increasing the speed, you can alternatively cho
o
se to increase the incline slowly which will also increase the
exercise intensity for you.
EXERCISE FREQUENCY
Target is 3--5 times per week, do 15-60mins each time.
It is better to make a weekly time schedule for your
exercise routine to ensure it forms parts of your busy schedule.
You can get the strenuous exercise degree
through adjusting speed and incline. We'd suggest that do not set incline when start do exercise.
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