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WARM UP EXERCISE

WARM UP EXERCISE

Warm up exercise is important in preparing the muscles for activity whilst minimizing the risk of injury. You may choose to warm up with a light/brisk walking pace for 5-10 minutes before stopping and performing some simple stretches.
1.Hamstring Stretch (Standing):
 Keep your knees slightly bent and slowly lean forward, back and shoulders relaxed, reaching towards your toes. You should feel the tension and slight discomfort in your hamstring muscles. Hold for 15 20 seconds. Repeat 2 3 times.
 
2.Hamstrings Stretches (Seated):
 Sitting on the floor preferably on a mat, put one leg straight. The other inward and close to the inside of the straight leg. Lean forward from 3 the hips, reaching towards your toes. Hold for 10-15 seconds and relax. Repeat 3 times for each leg.
 
3.Calf Stretches:
Standing with two hands on the wall or tree, one leg behind. Keeping your legs straight and the heel on the ground, lean forward towards the wall or tree. Hold for 10 -15 seconds and relax. Repeat 3 times for each leg.
 
4.Quadriceps Stretches:
Keeping your balance with your left hand holding onto a 1 wall or stationery fixture, grasp your right foot I with your right hand and stretch your right ' heel toward your buttocks slowly until you ' feel the stretch in the front of your thigh. Hold for 10 15 seconds and relax. Repeat 3 times for each leg.

GETTING STARTED

GETTING STARTED

PREPARE: If you are over 45 years old, have health or medical problems, or this is your first time exercising, please consult your local Doctor or Medical Professional before use.
Before using your treadmill, become familiar with the console operation buttons by reading the operation manual carefully. To start, place both feet either side of the running belt surface on the plastic side rails and press the ’Start‘ button, making sure you have attached the treadmill safety key to your clothing. Never attempt to start the treadmill whilst standing stationery on the running belt surface. Once the running belt is in motion, use the +/speed adjustment buttons to Increase the speed before stepping onto the running belt. After adapting to the walking speed, you can now adjust the speed to the desired pace you wish to exercise it.
EXERCISE FREQUENCY: Depending on your fitness level, start your workout programme with a gradual warm-up for at least 5-10 minutes before increasing the speed or elevation on your treadmill. Maintaining frequency and durations of your workouts each week is an important first step in your workout programme. Aim to complete 3 x 20-30 minute workouts per week, increasing the intensity of the workouts as your fitness level allows.
As your fitness level improves, you can either: increase the frequency and/or duration of your workouts, or adjust the speed levels to increase your workout intensity each session. Consult a professional trainer for further information on training programmes and/or goal specific workouts on your treadmill. Should you feel any discomfort, dizziness, nausea, tightening of the chest stop your workout immediately and seek medical attention.
AMOUNT OF EXERCISE:
SHORTCUT : The best way to save time is to exercise for 15-20 minutes. Warm up for 2 minutes at 4.8 km/h, gradually add 0 3 km/h to your speed per 2mins, until you feel your breath quickening but without having difficulty breathing. Keep this speed, if it feels uncomfortable, please reduce by 0.3 km/h. Use the last 4 minutes to reduce speed as a warm down. If you feel it is hard to increase speed, then you can add more intensity to your workout.
CLOTHING:
Please wear comfortable clothing and footwear suitable for exercise.

SAFETY PRECAUTIONS

SAFETY PRECAUTIONS

Please keep this manual for future reference:
  1. Before commencing assembly and use of your new Treadmill, carefully read the instruction manual to understand the information provided. The correct Installation, maintenance and use of your Treadmill is important to ensure you get the safest and most effective fitness workout.
  2. Please ensure the equipment has been assembled according to the assembly manual.
  3. If you are over 45 years old, have health or medical problems and/or this is your first time exercising in over 12 months, please consult your local Doctor or Medical Professional before use.
  4. Should you experience any of the following symptoms including: headache, chest tightness, irregular, heartbeat, shortness of breath, dizziness, nausea or any sharp muscle or joint pain, immediately stop training and consult your Doctor or Medical Professional.
  5. Ensure that young children and pets are kept away from the equipment to prevent injury, the equipment is for adult use only.
  6. The equipment should be placed on a hard, flat surface and at least 0.5 meters away from any obstacles.
  7. Before using the equipment, please check all nuts and bolts of the Treadmill are tightened securely.
  8. Do not place the treadmill in rooms or areas that are exposed to high levels of moisture i.e. outside, near heated indoor pools/spas, non-insulated garages or rooms.
  9. It is strongly recommended you wear appropriate clothing and footwear when using your Treadmill for your own personal comfort.
  10. The equipment is not suitable for use as a medical device.

MAINTENANCE INSTRUCTIONS

MAINTENANCE INSTRUCTIONS

WARNING:
Before cleaning or carrying out any maintenance on your treadmill, ensure the power is turned off and the power cord removed from the plug socket.
At least once a year. The motor cover on your treadmill should be removed and any dust or debris vacuumed up to maintain the smooth operation of the motor and drive system.
CLEANlNG:
General cleaning the unit will greatly prolong the treadmills working life.
Keep the treadmill clean by dusting regularly. Be sure to clean the exposed parts of the deck surface on both side of the walking belt and also the side rails. Make sure the soles of your shoes are clean, this reduces the buildup of foreign material underneath the running belt. The top of the belt can be cleaned with a slightly damp cloth. Be careful to keep liquid away from the electrical components and underneath the running belt.
The belt/ deck friction may play a major role in the function and life of your treadmill, thus requiring periodic lubrication. We recommend a periodic inspection of the deck.
We recommend lubrication of the deck according to the following timetable
a. Light user (less than 3 hours/ week) annually
b. Medium user (3-5 hours/ week) every six months
c. Heavy user (more than 5 hours/ week) every three months
Treadmill lubricating oil can be purchased from your nearest Fitness store or our Service Department.
1. In order to maintain and prolong the working life of your treadmill, we suggest you power off the treadmill for 10 minutes after every 2 hours of running use.
2. A loose running belt may slip when you are running and may require a small adjustment; if the running belt is over tightened it can affect the performance of the motor and add extra wear to the rollers. For ideal tension, the running belt can be lifted 50-75mm from the central part of the running deck.