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This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes
3. The Cool Down Phase
This stage is to let your Cardio-vascular 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 fitter 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.
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 fitness 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.
The important factor here is the amount of effort you put in. The harder and longer you work the more calories you
will burn. Effectively this is the same as if you were training to improve your fitness, the difference is the goal.
MAINTENANCE INSTRUCTIONS
WALKING BELT CENTERING AND TENSION ADJUSTMENT
DO NOT OVERTIGHTEN the walking belt.
This may cause reduced motor performance and excessive roller wear.
TO CENTER WALKING BELT:
● Place treadmill on a level surface
● Run treadmill at approximately 3.5 mph
● If the belts off the track to the right side, please screw the right adjusting bolt clockwise slowly, noticing the change
of the deviating distance, until center the belt. (Attention: the space between the belt and the right/left edgings is at a