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 you 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.
EXERCISE INTENSITY
Warm up at a slow speed. Once started, gradually add more speed every 2 minutes to ensure body is warm
and ready for exercise. Once comfortable and warm, increase speed to desired speed level.
For improving the intensity of exercise, you can maintain the speed during 1 hour of TV program. You can
then increase the speed by 0.3 km/h each Advertisement. You can acquaint the best efciency of workout
for calorie burning during the advertisement time and subsequent heart rate. Finally, you should slow down
the speed step by step for 4 minutes to ensure proper cool down after exercise.
EXERCISE FREQUENCY
The cycle time: 3 - 5 times per week and 15 - 60 minutes per workout.
You can control the running intensity through adjusting the velocity and incline of treadmill. We suggest
that you don’t set the incline at rst; improve the incline is the effective way to strengthen the exercise’s
intensity.
Consult with your physician or health professional before starting your workout. Professionals can help you
make up the suitable exercise time-chart according to your age and health condition, determine the velocity
of movement, and the intensity of exercise. Please stop at once, If you feel chest tightness, chest pain,
irregular heart beat, difculty breathing , dizziness or other discomfort during exercise. You should consult
with your physician or health professional.
If you have limited experience in using a treadmill you can follow the below guideline:
Speed 0.8-3.0KM/H Beginner
Speed 3.0-4.5KM/H Slow walking
Speed 4.5-6.0KM/H Normal walking
Speed 6.0-7.5KM/H Fast Walking
Speed 7.5-9.0KM/H Jogging
Speed 9.0-12.0KM/H Fast Jog/Run
ATTENTION: VELOCITY OF MOVEMENT AT ≤6 KM/H, IS A NORMAL WALKING SPEED.
THE VELOCITY OF MOVEMENT AT ≥9 KM/H IS CONSIDERED A RUNNING SPEED.
EXERCISE INSTRUCTIONS
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