EXERCISE INSTRUCTIONS
WARM UP STAGE
If you are over 35 years old, or not very healthy, also it’s your first time exercise, please
consult with your doctor or professional person.
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 walk 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 good exercise. At this stage, you can not 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 rapid breath but not feel comfortable
Calorie burning---the best effective way
Warm-up for 5mints by the velocity:4-4.8KM/H, then slowly increase the speed by
0.3KM/H/2Mints ,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 4Mints.
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.
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