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12
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes
3. The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm up
exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should
now be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible space your workouts evenly throughout the week.
To tone muscle while on your Treadmill you will need to have the resistance set quite high. This will put
more strain on our leg muscles and may mean you cannot train for as long as you would like. If you are
also trying to improve your fitness you need to alter your training program. You should train as normal
during the warm up and cool down phases, but towards the end of the exercise phase you should
increase resistance, making your legs work harden than normal. You may have to reduce your speed to
keep your heart rate in the target zone.
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn. Effectively this is the same as if you were training to improve your fitness, the
difference is the goal.
MAINTENANCE INSTRUCTIONS
WALKING BELT CENTERING AND TENSION ADJUSTMENT
DO NOT OVERTIGHTEN the walking belt.
This may cause reduced motor performance and excessive
roller wears.
TO CENTER WALKING BELT:
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Place treadmill on a level surface
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Run treadmill at approximately 5KPH
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If the belt has drifted to the right, turn the right adjusting bolt 1/2 turn clockwise and the left adjusting
bolt 1/2 turn counterclockwise See pic A
●
If the belt has drifted to the left, turn the left adjusting bolt 1/2 turn clockwise and the right adjusting bolt
