TREADMILL
E&OE
© 2017 HPF
10
Exercise Instruction
WARM-UP
If you are over 35 years old, or not very healthy, also if it’s your first time exercise, please consult with your
doctor or to a health professional.
Before you use the motorized treadmill, please learn how to control the machine, know well how to start, stop,
adjust the speed and so on, don’t stand on the machine at this time. After that, you can use the machine. Stand
on anti-slip pad both sides and handle the handle bar with your both hands. Keep the machine at the low speed
about 1.6~3.2 km/h, then test the running machine by one foot, after get used to the speed, then you can run on
the machine and you can add the speed between 3 and 5 km/h. Keep the speed about 10 minutes, then stop the
machine.
EXERCISE STAGE
Learn how to adjust the speed and incline before using. Walk about 1 km at stable velocity and write down the
time, it will take you about 15-25 minutes. If walking at 4.8 km/h, it will take you about 12 minutes in 1 km. If you
feel comfortable at the stable velocity, you can add the speed and incline, after 30 minutes, you can have a good
exercise. At this stage, you cannot add the speed or incline too much at one time, it can keep you feel
comfortable.
EXERCISE INTENSITY
Warm up at the speed 4.8 km/h in 2 minutes, then add the speed to 5.3 km/h and keep walking in 2 minutes,
then add to 5.8km/h and walk in 2 minutes. After that, add up 0.3 km/h in each 2 minutes, until your breathing is
rapid and not completely comfortable.
How to burn calories best:
Warm-up for 5mints by the velocity: 4-4.8KM/H, then slowly increase the speed by 0.3KM/H/2 minutes,
until up to the stable speed which you feel is comfortable for 45Mints.For improving the intensity of movement,
you can maintain the speed during 1H of TV program, then increase the speed by 0.3KM/H each Advertisement
interval time, after that return to the original speed. You can acquaint the best efficiency of workout for calorie
burning during the advertisement time and subsequent heart frequency increasing time. Finally, you should slow
down the speed step by step for 4 minutes.
EXERCISE FREQUENCY
The cycle time: 3-5times/Week, 15-60mints/Times. Make up the schedule of workout scientific, not only for your
hobby.
You can control the running intensity through adjusting the velocity and incline of treadmill. We suggest that you
don’t set the incline at first; improve the incline is the effective way to strengthen the exercise’s intensity.
Consult with your physician or health professional before starting your workout. The professional people can
help you make up the suitable exercise time-chart according to your age and health condition, determine the
velocity of movement, the intensity of exercise. Please stop at once, if you feel chest tightness, chest pain,
irregular heartbeat, breath difficulty, dizziness or other discomfort during exercise. You should consult with your
physician or health professional as keep going.
You can choose the normal walking speed or the jogging speed, if you always workout with a treadmill.
Attention: The velocity of movement ≤6KM/H, on normal walking; the velocity of movement ≥8.0KM/H, on
running.
