EXERCISE INSTRUCTIONS
Warm up stage：
If you are over 35 years old or have health problems, also it`s your first time doing exercise,
please consult with your doctor or professional people.
Before you use the motorized treadmill, please learn how to control the treadmill first,
know well how to start, stop, adjust the speed and so on. After that, stand on the anti-slip
pad on both sides and hold the handlebars with both hands. Keep the treadmill at a low
speed of about 1.0-2.0 mph, stand straight and test the treadmill by one foot, after getting
used to the speed, you can begin to run and can increase speed to 1.9-3.1 mph. Keep the
speed about 10 minutes, then stop the treadmill.
Exercise stage：
Learn how to adjust the speed and incline before using. Walk about 0.6 miles at stable
velocity, it will take you about 15-25 minutes. If walk at 3.0 mph, it will take you about 12
minutes in 0.6 miles. 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 can not add
the speed or incline too much at one time, it is good for your health.
Exercise intensity：
Warm-up 2 minutes at 3.0 mph, then increase the speed to 3.3 mph and keep walking in 2
minutes, then increase to 3.6 mph and walk in 2 minutes. After that, 0.2 mph increase every
2 minutes, until rapid breath but not feel difficulty. Finally, you should slow down the speed
in 4 minutes. If you feel it is difficult to increase the speed to strengthen exercise, please
increase the incline slowly. Increasing the incline slowly will improve the exercise intensity
greatly.
Calorie burning---the best effective way
Warm-up 5 minutes at 2.5-3.0 mph, then slowly increase the speed by 0.2 mph every 2 min-
utes, until you feel it is challenging for 45 minutes at a stable speed. For improving the
intensity of movement, you can keep the speed for an hour while watching TV programs,
then increase the speed by 0.2 mph each advertisement interval time, after that return to
the original speed. In this way, you can get the best efficiency for calorie burning. Finally,
you should slow down the speed in 4 minutes.
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