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PREPARE
：
If you are more than 45 years old, or have health problem, and this is your first time to do exercise,
please consult the doctor or the professional before you use it.
入
门
指
南
Before you use the motorized treadmill, please stand aside to learn the how to operate, such as
how to start, stop and adjust speed., you can use it after you are familiar with it.Then stand on the
plastic non-slip plate of the treadmill sides and grip the handrail with both hands , turn on the
treadmill to1.6—3.2km/h, low speed, stand straight, look forward, try to run on the running belt
few times with one foot, then stand on the running belt to do exercise. After you are adapted, you
can adjust the speed to 3—5km/h slowly, and keep this speed for about 10 minutes, then stop the
treadmill slowly.
EXERCISE
：
PLS stand aside to learn how to operate, such as adjust speed and incline, start do the Exercise
after you are familiar with it.
Walk 1 km by constant step, and record the time used,which may need about 15-25 minutes. When
Walk by 4.8km/h ,1km needs about 12minutes,after you can do it easily by few times, you can
adjust to the high speed and incline, and go on for 30 minutes, you can have a good exercise.
Before you do walking exercise, please be noted: do not rush, this exercise is for the health of your
lifetime ,not a one night magic. remember it is for your health and can not be irritable.
EXERCISE FREQUENCY
Target is 3--5 times per week, 15-60mins each time. It is better to make a time schedule first, not
according to your preferences. You can control the movement intensity through adjusting speed and
incline. We suggest you not to set incline when you start to do exercise. But when you want to
increase the movement intensity increasing the incline is a effective way.
AMOUNT OF EXERCISE
：
SHORTCUT----The best way to save time is 15-20 minutes exercise.Warm up 2 minutes by 4.8
km/h, then increase the speed to 5.3 km/h and 5.8 km/h, each continue for 2 minutes. Then add 0.3
km/h per 2mins, until you feel breathing quickened but not difficult. Keep exercise in this speed, if
you feel hard to breathe, lower the speed to 0.3 km/h. at last, Leave 4 minutes to reduce the
speed,at last. If you feel it is hard to strengthen the movement intensity by increasing speed, then
you can choose the way to increase incline slowly. Increase incline slightly already can easily
strengthen the movement intensity greatly. CONSUMPTION OF HEAT----This way can really
consume the Calories .Warm up 5 minutes by 4--4.8 km/h speed, then add 0.3 km/h per 2 minutes,
increasing speed, until you feel it a challenge to do 45mins exercise continually . In order to
strengthen intensity. You can do exercise for 1 hour by this speed in a TV program, and add 0.3
km/h speed when you see the business advertisements, and return to the former speed by the next
program, so during the advertisements time and the pulse increasing time ,the Calories will be
consumed enough. At last left 4 minutes to reduce the speed.
