Exercise Instructions
Warm Up
If you are over 35 years old or out of shape, please consult with your doctor before undergoing
a new exercise regime.
Before using the motorized treadmill, please learn how to control the unit. Learn how to start or
stop the treadmill, as well as how to adjust the speed. While learning, do not stand on the
machine. When you are ready to start, stand on the anti-slip pads on either side, and hold onto
the handlebar with both hands. Keep the machine at a low speed (1 ~ 3.5KM/h) then test the
treadmill by using one foot. When you are accustomed to the sensation, move both feet onto
the treadmill while still holding onto the handlebar. Update the speed to 3 ~ 5KM/h and use for
10 minutes, then stop the unit.
Exercising
Learn how to adjust the speed and incline before use. Walk about 1KM at a stable speed and
note the time. It may take you anywhere between 15~25 minutes. If you walk at 4.8KM/h, it will
take you 12 minutes to walk 1KM. If you feel physically comfortable at this rate, you can add to
the speed or incline to increase the exercise rate. Do not add further to the speed or incline until
you are comfortable with your new settings.
Exercise Intensity
Warm up at 4.8KM/h for 2 minutes, then increase to 5.3KM/h for another 2 minutes, then to
5.8KM/h for a further 2 minutes. After that, add an extra 0.3KM/h every 2 minutes until you feel
that you are reaching your limit. Do not exceed your ability to keep up.
Speed
Suitability
1.0 ~ 3.0KM/h
Beginners, elderly and extremely unfit people
3.0 ~ 4.5KM/h
Relaxed walking
4.5 ~ 6.0KM/h
Normal walking pace
6.0 ~ 7.5KM/h
Fast walking pace
7.5 ~ 9.0KM/h
Jogging
9.0 ~ 12.0KM/h
Intermediate running speed
12.0 ~ 14.5KM/h
Experienced runner
14.5 ~ 16.0KM/h
Sprint runner in peak physical condition
Calorie burning – the effective way
Warm up for 5 minutes at 4.8KM/h, then slowly bring the speed up in 0.3KM/h increments every
2 minutes until you are at a stable speed you are comfortable at while still challenging yourself.
Try to keep this pace up for 45 minutes. To best perform this, try to maintain the speed for a
one hour long TV show, increasing the speed by a further 0.3KM/h every ad break, then
dropping back to your normal speed when the TV show resumes. Once the show finishes, you
should drop the speed by 0.3KM/h increments every 2 minutes until you have reached your
starting speed and given your legs a chance to warm-down.
Exercise Frequency
You should do these exercises 3-5 times a week. Try to track the exercises on a calendar to
ensure that you maintain your exercise schedule.
As time passes, you can increase the intensity by adjusting the incline of the treadmill.
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