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PREPARE
If you are over 35 years old, or have health problems, or this is your first time to do fitness exercise, please
consult doctor or professional before use this machine. If you’re unsure of intensity and exercise time, please
consult professional for advice.
Before you get onto the treadmill, please stand on solid ground to learn how to operate, such as start, stop and
speed adjustment. After you familiar yourself with all the buttons and their respond time, stand on the foot rail on
side of treadmill frame, hold onto handrails and start with 1.6--3.2 km/h low speed, stand straight, look forward,
and adjust your pace to follow the speed of running belt, not faster not slower. After adapting well, you can then
adjust speed to 3--5 km/h and further. Please allow some time for motor to pick up speed and do not set treadmill
to any speed you’re not familiar with or comfortable with.
EXERCISE
1 km casual walking takes about 15-25 minutes. Walk 1km by 4.8 km/h needs about 12 minutes. If you can do it
easily for a few times, then adjust to higher speed and/or incline, and extend to walk/run for upto 30 minutes, you
will have a good workout. For your health concern, do not over exercise.
AMOUNT OF EXERCISE
SHORTCUT——One recommended way is to do 15-20 minutes exercise.
Warm up for 2 minutes by 4.8 km/h, and adjust speed to 5.3 km/h and 5.8 km/h, continue to walk by these two
speeds. Then add 0.3 km/h per 2mins speed increase, until you feel your heart beats quickly but you’re not losing
breathe. Keep the speed for 10-15 minutes. If feel uncomfortable, reduce speed by 0.3 km/h at a time. Leave 4
minutes for cool down at end of run. If you fell it is hard to intensify exercises by increasing speed, you can also
choose to increase incline slowly. Some users may find it more effective.
Fat burn——This exercise may help you burn a lot calorie
Warm up 5 minutes by 4--4.8 km/h, add 0.3 km/h per 2 minutes, you can do 45mins on a speed that you feel
comfortable yet carries some challenge. At last keep 4 minutes for cool down.
EXERCISE FREQUENCY
Target 3--5 times per week and 15-60mins each time. It is better to make a plan and stick to it. You can get
the work-out you need by adjusting speed and incline and time of exercise.
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