Care Fitness 30710 Computer - Manuel (Page 15)

BELT ADJUSTMENT
You may need to adjust the running belt during the first few weeks of use. All running belts are properly set at
the factory. It may stretch or be off-center after use. Stretching is normal during the break-in period.
ADJUSTING THE BELT TENSION
If the running belt feels as though it is "slipping" or hesitating when you plant your foot during a run, the tension
on the running belt may have to be increased.
good exercise. At this stage, you can not add the speed or incline too much at one time, it can keep you feel
comfortable.
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.
Exercise frequency
： ： ： ：
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 1-3.0KM/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 12.0-14.5M/H well experiences of running
Speed 14.5-16.0KM/H excellent runner
Attention: The velocity of movement ≤ 6KM/H , the normal walking; The velocity of movement ≥ 8.0KM/H
,the runner.