13
This stage should last for a minimum of 12 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 remember that 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 harder 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.
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 belt has drifted to the right, turn the right adjusting bolt 1/2 turn clockwise and the left adjusting
bolt 1/2 turn counterclockwise
● If the belt has drifted to the left, turn the left adjusting bolt 1/2 turn clockwise and the right adjusting
bolt 1/2 turn counterclockwise
Picture A:
If the belt has drifted to the RIGHT
Picture B:
If the belt has drifted to the LEFT
PIC A
PIC B
