Training Frequency - HOP-SPORT HS-1500L B Bedienungsanleitung

GB Training
• If you are over 35 years old or suffer from any chronic diseases, or if it's your first training of this kind, before you start to exercise consult the doctor
or specialist. He can help to prepare proper training schedule, adjusted to your age and health, estimate the speed and intensity of exercises
• If you feel pain or pressure in your chest, irregular heartbeat, difficulty breathing, dizziness or other discomfort, stop exercising immediately.
Before you go back to training, consult the doctor or specialist.
• Before you start to use the treadmill with drive, find out how to control the device, how to start/stop it, adjust the speed etc. Do not stand
on the treadmill without this information. You can start to use the device, when you learn those things.
Warm-up
• Stand on the non-slip rails on the both sides and grab the handles with both hands. Try to keep balance. Set low speed, about 1,6 ~ 3,2 km/h,
then check the moving treadmill belt with one foot.
• When you check the speed, you can enter the treadmill, start to run and speed up from 3 to 5 km/h. Keep this speed for about 10 minutes, then
stop the device.
Starting the training
• Before you start training, check and learn how to adjust the speed and treadmill belt rake angle.
• Walk about 1 km at constant speed and write down your timing, it will take you about 15–25 minutes. If you go with speed of 4,8 km/h it will take
about 12 minutes per 1km.
• When you feel comfortable with the constant speed, you can increase the speed and slope. At this stage, do not increase the speed
and treadmill slope dramatically at once, to not to feel discomfort.
Increasing intensity
• Do a 2 minutes warm-up on the treadmill with speed of 4,8 km/h, then speed up to 5,3 km/h and go for the next 2 minutes. Then increase
the speed by 0,3 km/h every 2 minutes, until you feel that your breath is fast (you should still feel comfortable).
• Do a 5 minutes warm-up with speed of 4–4,8 km/h, then slowly speed up by 0,3 km/h every 2 minutes, until you reach stable and optimal
speed, with which you can exercise for 45 minutes. To improve intensity of movement, you can keep the speed during 1 hour tv program and
then increase it by 0,3 km/h during each commercial, then go back to earlier speed. You will notice the best efficiency in burning calories during
commercials and increase in heartbeat later. At the end, lower the speed step by step for the next 4 minutes.

Training frequency

• Plan your training schedule, not only for the pleasure, but also in order to increase the efficiency of trainings. It is recommended to exercise
from 3 to 5 times a week in cycles lasting from 15 to 60 minutes.
• You can control the running intensity by adjusting the speed and treadmill slope. We suggest to not to set the slope at the beginning, because
slope adjustment is an efficient way to increase the intensity of training.
• If you have experience in treadmill exercising, you can choose normal speed of walking or trot. If you have never exercised on this type of device,
you can use the schedule below:
- speed 0,8–3,0 km/h (walk – very slow tempo),
- speed 3,0–4,5 km/h (walk – slow tempo),
- speed 4,5–6,0 km/h (normal walk),
- speed 6,0–7,5 km/h (fast march),
- speed 7,5–9,0 km/h (trot),
- speed 9,0–12,0 km/h (run),
- speed 12,0–14,5 km/h (run for intermediate),
- speed > 14,5 km/h (run for advanced).
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