Exercise Instructions - Echanfit CTM5001N User Manual

EXERCISE INSTRUCTIONS

Warm up stage：
If you are over 35 years old or have health problem, also it's your first time do exercise, please consult
with your doctor or professional people.
Before you use the motorized treadmill, please learn how to control the machine first, know well how to
start, stop, adjust the speed and so on. After that, stand on anti-slip pad both sides and hold the handle
bar with your both hands. Keep the machine at the low speed about 1.0~2 .0 mph, Stand straight and
test the running machine by one foot, after get used to the speed, you can begin to run and can increase
speed to 1.9~3.1 mph. Keep the speed about 10 minutes, then stop the machine.
Exercise stage：
Learn how to adjust the speed and incline before using. Walk about 0.6 mile at stable velocity, it will take
you about 15-25 minutes. If walk at 3.0 mph, it will take you about 12 minutes in 0.6 mile. 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 3.0 mph in 2 minutes, then add the speed to 3.3 mph and keep walking in 2
minutes, then add to 3.6 mph and walk in 2 minutes. After that, add up 0.2mph in each 2 minutes, until
rapid breath but not feel difficulty. Finally, you should slow down the speed step by step for 4Mints. If you
feel it is difficult to increase the speed to strengthening exercise, please increase the incline slowly.
Increasing the incline slowly will improve the exercise intensity greatly.
Calorie burning---the best effective way
Warm-up for 5 mints by the velocity: 2.5-3.0 mph, then slowly increase the speed by 0.2 mph/2Mints,
until up to the stable speed which you feel is Challenging for 45Mints. For improving the intensity of
movement, you can maintain the speed during 1H of TV program, then increase the speed by 0.2 mph
each advertisement interval time, after that return to the original speed. You can acquaint the best
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