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CIR-TM6000DC-G Revision 1.1
7
SAFETY PRECAUTIONS
BEGINNER TREADMILL PROGRAM
EXERTION LEVEL
DURATION
WEEK 1
Easy
6~12 minutes
WEEK 2
Easy
10~16 minutes
WEEK 3
Moderate
14~20 minutes
WEEK 4
Moderate
18~24 minutes
WEEK 5
Moderate
22~28 minutes
WEEK 6
Slightly higher or slightly lower 20 minutes
WEEK 7
Add interval training
3 minutes at moderate exertion with 3 minutes at
higher exertion for 24 minutes
TARGET HEART RATE ZONE
220-your age = maximum heart zone
1
* Advantage of using the treadmill is consumers can strengthen the cardiopulmonary function and
physical fitness.
1
*This appliance is not intended for use by persons (including children) with reduced physical sensory or
mental capabilities, or lack of experience and knowledge, unless they have been given supervision or
instruction concerning use of the appliance by a person responsible for their safety.
*The noise value list below is when it is at top speed with unloading status : LpAeq(dB) < 70dB
1
You do not want to workout at your
maximum heart rate. The recommended
Heart Rate Zone is a percentage of your
maximum heart rate. Between 65% and
85% of your maximum heart rate.
* Lower limit of Target Heart Rate Zone
=maximum heart rate X 0.6
* Upper limit of Target Heart Rate Zone
=Maximum heart rate X 0.75
(This is recommended by American Heart
Association. Before starting exercise
program, please consult your physician
to understand your physical situation)