P / INCLINE: The default value shown is the pulse rate.
It switches to the value of incline % while adjusting.
BASICS ON EXERCISING
ABOUT YOUR HEALTH
•
Before you start any training, consult a physician to
check your state of health.
•
If you experience nausea, dizziness or other
abnormal symptoms while exercising, stop your
workout at once and consult a physician.
•
To avoid muscular pain and strain, begin and end
each workout by stretching.
ABOUT THE EXERCISE ENVIRONMENT
•
Make sure the exercise environment has adequate
ventilation. To avoid catching cold, do not exercise in
a draughty place.
•
Place the treadmill on a firm, level surface. Allow
120 cm or 4 feet of clearance behind the treadmill
and 60 cm or 2 feet on either side and in front of the
treadmill.
•
We recommend that the equipment is placed on a
protective base.
ABOUT USING THE EQUIPMENT
•
Always unplug the treadmill from the electrical
outlet after each training session.
•
Only one person may use the equipment at a time.
•
Keep hands clear of any moving parts. Never place
hands, feet or any other objects under the treadmill.
•
Wear appropriate clothing and shoes when
exercising. Make sure your shoelaces are properly
tied. To avoid injury and unnecessary wear on your
treadmill, be sure your shoes are free of any debris
such as gravel and small pebbles.
BEGINNING AN EXERCISE SESSION
•
To avoid muscular pain and strain, begin and end
each workout by stretching.
•
Stand on the landing rails to the left and right of the
running belt. Do not stand on the running belt.
•
Always hold the handrail for support when getting
on or off the treadmill and when changing the speed
during exercise. Do not jump off the running belt
while it is moving!
•
If you experience nausea, dizziness or other
abnormal symptoms while exercising, stop your
workout at once and consult a physician.
FINISHING AN EXERCISE SESSION
•
Never leave the safety tether key in the treadmill.
•
Use the main power switch to turn the unit off.
•
Unplug the electrical cord from the wall outlet and
from the treadmill.
•
If necessary clean the treadmill from sweat with a
damp cloth. Do not use solvents.
•
Store the electrical cord where it is clear from all
pathways and out of childrens’ reach.
HOW TO MOTIVATE YOURSELF TO CONTINUE
In order to reach the goals you have set, you’ll need
to keep finding the motivation to continue so you
achieve your ultimate goal: life-long health and a new
quality of living.
•
Set yourself realistic targets.
•
Progress step-by-step according to your schedule.
•
Keep a fitness diary and write down your progress.
•
Change your way of exercising from time to time.
•
Use your imagination.
•
Learn self-discipline.
One important aspect of your training is versatility.
Varying your training exercises different muscle
groups and helps maintain motivation.
HEART RATE
No matter what your goal, you’ll get the best results
by training at the right level of effort, and the best
measure is your own heart rate. First find your
maximum heart rate i.e. where the rate doesn’t
increase with added effort. If you don’t know your
maximum heart rate, please use the following formula
as a guide:
220 - AGE
The maximum varies from person to person. The
maximum heart rate diminishes on average by one
point per year. If you belong to one of the risk groups
mentioned earlier, ask a doctor to measure your
maximum heart rate for you. We have defined three
different heart-rate zones to help you with targeted
training.
BEGINNER: 50-60 % of maximum heart rate
Also suitable for weight-watchers, convalescents
and those who haven’t exercised for a long time.
Three sessions a week of at least a half-hour each
is recommended. Regular exercise considerably
improves beginners’ respiratory and circulatory
performance and you will quickly feel your
improvement.
TRAINER: 60-70 % of maximum heart rate
Perfect for improving and maintaining fitness.
Even reasonable effort develops the heart and lungs
effectively, training for a minimum of 30 minutes at
least three times a week. To improve your condition
still further, increase either frequency or effort, but not
both at the same time!
ACTIVE TRAINER: 70-80 % of maximum heart rate
Exercise at this level suits only the fittest and
presupposes long-endurance workouts.
There are two ways to measure your heart rate. One
is using the hand-pulse sensor. Another is using chest
belt. The hand-pulse sensor is setting for the first
priority. Please use both hands to gently hold the
Hand Pulse Sensors. There are 2 sensors and 2 pieces
of metal part each sensor. Each hand must gently hold
both metal pieces to trigger the measuring. The pulse
