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EXERCISE INSTRUCTIONS
This stage is to let your Cardiovascular System and muscles wind down. This is a repeat of the warm up
exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now
be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get tter you may need to train longer and harder. It is advisable to train at least three times a week,
and if possible space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your Treadmill you will need to have the resistance set quite high. This will
put more strain on our leg muscles and may mean you cannot train for as long as you would like. If you are
also trying to improve your tness, you need to alter your training program. You should train as normal
during the warm up and cool down phases, but towards the end of the exercise phase you should increase
resistance, making your legs work harden than normal. You may have to reduce your speed to keep your
heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn.
WARM UP STAGE
Please consult with your doctor or professional person before use.
Before you use the motorized treadmill, please learn how to control the machine. It is important to
understand how to start the machine, stop the machine and how to adjust the speed of the machine. After
that, you can begin using the treadmill. Stand on anti-slip pads located on both sides of the running deck
and hold the handle bar with both hands. Keep the machine at the low speed about 1.6~3.2 Km/h, then test
the running machine speed by using one foot. Once you are 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.
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.
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 0.8-3.0 Km/h Beginner
Speed 3.0-4.5 Km/h Slow walking
Speed 4.5-6.0 Km/h Normal walking
Speed 6.0-7.5 Km/h Fast Walking
Speed 7.5-9.0 Km/h Jogging
Speed 9.0-12.0 Km/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
#22M03T011.1 TR500 Treadmill UM - Amendment.indd 28-29 2022/05/06 13:44
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