HOMCOM A90-303, Руководство пользователя

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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 do 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 1 km 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.
Before do slow walk exercise
，
please remember it is for your health and can
not irritable.
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 fell it is hard to strengthen exercises by
increase speed, then you can choose the way of increase incline slowly, it also
can strengthen exercise.
CONSUMPTION OF HEAT—— This way can really consumption the heat.
Warm up 5 minutes by 4--4.8 km/h speed, then add 0.3 km/h per 2 minutes
increasing speed, you can do 45mins on the speed that you feel it is comfort-
able and challenge. In order to strengthen do exercise. You can do 1 hour by
this speed and add 0.3 km/h speed when you heard some business advertise-
ments, and return the speed back when go to next program, so at this period,
the heat will be consumed enough. At last keep 4 minutes to reduce the speed.
EXERCISE FREQUENCY:
Target is 3--5 times per week, do 15-60mins each time. It is better to make a
time schedule, do not accord to your favor. 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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