GETTING STARTED GUIDE
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
handlebar, startby 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 cannot 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
exerciseby these two speeds. Then add 0.3 km/h per 2mins speed increase, until you feel breathing
quickenedbut not breathe hard. Keep this speed to do exercise, if feelsuncomfortable, 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
cando 45mins on the speed that you 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 beconsumed 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
notaccord to your favor. You can get the strenuous exercise degree through adjusting speed
andincline.We'd suggest that do not set incline when start do exercise.
SAFETY EXERCISE
Please consult professional staff before do exercise. He can help recommendation exercise
rate/intension and time according to your age and health condition. When running, if you feel
chest tightness or chest pain, irregular Heartbeats, short of breath, dizziness or other unwell,
please stop immediately! And consult professional before you want continually to do exercise. If
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