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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.
•Begin each workout at a low speed, and gradually increase your speed and/or treadmill elevation to a comfortable level according to your condition.
•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!
•To avoid numbness and pain in the neck, shoulder and back area, maintain an upright posture. Try to run in the middle of the track, within comfortable reach of the meter.
•If you encounter any operational faults during exercise, grip the handlebar for support and stand on the landing rails to the left and right of the running belt. Turn the power switch off and see the instructions under Malfunctions.
•If you experience nausea, dizziness or other abnormal symptoms while exercising, stop your workout at once and consult a physician.
FINISHING AN EXERCISE SESSION
•Finish each workout by gradually reducing the speed. Don’t forget to stretch at the end of the workout.
•Never leave the safety 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:
•Set yourself realistic targets.
•Progress
•Keep a fitness diary and write down your progress.
•Change your way of exercising from time to time.
•Use your imagination.
•Learn
One important aspect of your training is versatility. Varying your training exercises different muscle groups and helps maintain motivation.
HEART RATE
The most reliable heart rate measurement is achieved with a telemetric device, in which the electrodes of the transmitter fastened to the chest transmit the pulses from the heart to the meter by means of an electromagnetic field. If you want to measure your heart rate this way during your workout, moisten the grooved electrodes on the transmitter belt with saliva or water. Fasten the transmitter just below the chest with the elastic belt, firmly enough so that the electrodes remain in contact with the skin while pedalling, but not so tight that normal breathing is prevented. If you wear the transmitter and belt over a light shirt, moisten the shirt slightly at the points where the electrodes touch the shirt. The transmitter automatically transmits the heart rate reading to the meter up to a distance of about 1 m.
If the electrode surfaces are not moist, the
When selecting training attire, please note that some fibers used in clothes (e.g. polyester, polyamide) create static electricity, which may prevent reliable heart rate measurement. Please note that a mobile phone, television and other electrical appliances form an electromagnetic field around them, which will cause problems in heart rate measurement.
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:
208 – 0,7 X AGE
These are average values and the maximum varies from person to person. The maximum
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