10
PREPARE
：
If you are around 45 years old, or have health problem, or this is your first time to do exercise,
please consult doctor or professional before use it.
入
门
指
南
Before use the motorized treadmill, please stand on the side to learn the operation, such as start,
stop and speed adjustment. Then stand on the plastic checkered plate of the treadmill both sides ,
catch the handrail with both hands, turn on the treadmill by 1.6—3.2km/h low speed, stand straight,
look forward, try to run on the running belt few times with one foot, then stand on the running belt
to do exercise. After adapting, you can adjust the speed to 3—5km/h and keep doing about 10
minutes, then stop slowly.
EXERCISE
：
PLS stand on the side to learn how to operate, such as adjust speed or incline, start do the
exercise until you are familiar with it.
Walk 1 km by constant step need about 15-25 minutes, please record the time. Walk 1km by
4.8km/h need about 12minutes, if you can do it easily by few times, then can adjust to the high
speed and incline, and go on to do it 30 minutes, you can take a good exercise. Before do walk
exercise, please remember it is for your health and can not irritable.
EXERCISE FREQUENCY
Target is 3--5 times per week, do 15-60mins each time. It is better to make a time schedule first, do
not do the exercise accord to your favor. You can control the movement acuteness degree through
adjust speed and incline. We suggest you do not set incline when start do exercise. You can
increase the incline when you want to add the movement acuteness degree
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 difficulty breathing. 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 feel it is hard to strengthen
the movement intensity by increase speed, then you can choose the way of increase incline slowly,
it also can strengthen the movement intensity.
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 this speed that you will feel it is comfortable 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 advertisements, 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.
CLOTHING
：
All you need is a pair of fully stretch shoes, at the same time sole don’t stick foreign matters avoid
damage running deck and belt. Please wear comfortable suitable for sports clothes.
GETTING START GUIDE
Содержание ZX3500
Страница 1: ...1 Owner s Manual Of The Motorized Treadmill...
Страница 23: ...23 Exploded drawing...
