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EXERCISE :
Learn how to adjust the speed and incline before using. Walk about 1km at stable velocity, it will
take you about 15-25 minutes. If walk at 4.8 km/h, it will take you about 12 minutes in 1 km. If you
feel comfortable at the stable velocity, you can add the speed and incline, after 30 minutes, you
can have good exercise. At this stage, you can not add the speed or incline too much at one time,
it is good for your health.
EXERCISE INTENSITY:
Warm up at the speed 4.8 km/h in 2 minutes, then add the speed to 5.3 km/h and keep walking in
2 minutes, then add to 5.8km/h and walk in 2 minutes. After that, add up 0.3 km/h in each 2
minutes, until rapid breath but not feel comfortable
Calorie burning---the best effective way
Warm-up for 5mints by the velocity:4-4.8KM/H, then slowly increase the speed by
0.3KM/H/2Mints ,until up to the stable speed which you feel is comfortable for 45Mints.For
improving the intensity of movement, you can maintain the speed during 1H of TV program, then
increase the speed by 0.3KM/H each Advertisement interval time, after that return to the original
speed . You can acquaint the best efficiency of workout for calorie burning during the
advertisement time and subsequent heart frequency increasing time. Finally , you should slow
down the speed step by step for 4Mints.
The cycle time: 3-5times/Week, 15-60mints/Times.Make up the schedule of workout scientific,
not only for your hobby.
You can control the running intensity through adjusting the velocity and incline of treadmill. We
suggest that you don’t set the incline at first; improve the incline is the effective way to strengthen
the exercise’s intensity.
Consult with your physician or health professional before starting your workout. The professional
people can help you make up the suitable exercise time-chart according to your age and health
condition, determine the velocity of movement, the intensity of exercise. Please stop at once, If
you feel chest tightness, chest pain, irregular heart beat, breath difficulty, dizziness or other
discomfort during exercise. You should consult with your physician or health professional as keep
going.
You can choose the normal walking speed or the jogging speed ,if you always take workout with
treadmill.
If you don’t have enough experiences or confirm the testing velocity ,you can follow the
instruction :
Speed 0.8-3.0KM/H not well physical
Speed 3.0-4.5KM/H less movement and workout
Speed 4.5-6.0KM/H normal walking
Speed 6.0-7.5KM/H Fast walking
Speed 7.5-9.0KM/H Jogging
Speed 9.0-12.0KM/H intermediate speed walking
Speed 12.0-14M/H well experiences of running
Attention: The velocity of movement ≤6KM/H, the normal walking; The velocity of movement
≥8.0KM/H the runner.
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