OPTIMA FITNESS Compact Bedienungsanleitung Seite 13

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Getting started guide
PREPARE
I
f you are around 35 years old, or have health problem, even this is your first time to do fitness exercise, please
consult doctor or professional before use it.
Before do exercise, please stand on the side to learn how to operate, such as start, stop and speed adjustment.
After that stand on the plastic deck of the treadmill board, catch hold of the handrail, start by 1.6--3.2 km/h low
speed, stand straight, look forward, one foot try to do few times, then stand on the belt to do exercise. After
adapting, you can adjust the speed to 3--5 km/h and keep doing about 10 minutes, then stop.
EXERCISE
Please stand on the side to learn how to operate, such as speed and incline, until you know it then can start do
exercise. Walk 1 km by constant step need about 15-25 minutes, please record it in fact. And walk 1km by 4.8
km/h need about 12 minutes. If you can do it easily by few times, then can adjust the high speed and incline,
and go on to do 30 minutes, you can take a good exercise. Before do slow walk exercise，please remember it
is for your health and can not irritable.
AMOUNT OF EXERCISE
SHORTCUT——
The best way to save time is do 15-20 minutes exercise.
Warm up 2 minutes by 4.8 km/h, and adjust the speed to 5.3 km/h and 5.8 km/h, continue do exercise by this
two speeds. Then add 0.3 km/h per 2mins speed increase, until you feel breathing quickened but not breathe
hard. Keep this speed to do exercise, if feels uncomfortable, please reduce 0.3 km/h. Leave 4 minutes to
reduce speed at last. If you fell it is hard to strengthen exercises by increase speed, then you can choose the
way of increase incline slowly, it also can strengthen exercise.
CONSUMPTION OF HEAT——
Warm up 5 minutes by 4--4.8 km/h speed, then add 0.3 km/h per 2 minutes increasing speed, you can do
45mins on the speed that you feel it is comfortable and challenge. In order to strengthen do exercise. You can
do 1 hour by this speed and add 0.3 km/h speed when you heard some business advertisements, and return
the speed back when go to next program, so at this period, the heat will be consumed enough. At last keep 4
minutes to reduce the speed.
EXERCISE FREQUENCY
Target is 3--5 times per week, do 15-60mins each time. It is better to make a time schedule, do not accord
to your favor. You can get the strenuous exercise degree through adjusting speed and incline. We'd
suggest that do not set incline when start do exercise.
This way can really consumption the heat.