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Getting started guide
Warm up stage：
If you are over 35 years old, not very healthy, or your first exercising in a while, please consult with your
doctor or professional physician.
Before you use the motorized treadmill, please read the manual fully and make sure you understand its
functions and hold the handle bar with both hands. Keep the machine at the low speed of 1.6~3.2 km/h,
the test the treadmill with one foot, after getting used to the speed, then you can run on the treadmill
and up the speed to about 3-5 km/h.. Keep the speed about 10 minutes, then stop the machine.
Exercise stage：
Learn how to adjust the speed and incline before using. Walk about 1 km at stable velocity and write
down the time, it will take you about 15-25 minutes. If you feel comfortable at the stable velocity, you
can add more speed and increase the incline. 30 minutes is a good amount of time to spend on the
treadmill. It would not be recommended to change the speed or incline too much at a time, it can keep
you feel comfortable.
Exercise intensity：
Warm up at 4.8 km/h for 2 minutes, then increase the speed up to 5.3 km/h and keep walking for 2
minutes, then increase the speed up to 5.8 km/h and walk for 2 minutes, then add 0.3 km/h every 2
minutes until rapid breathing, but not uncomfortable.
Calorie burning---the most effective way
Warm-up for 5 minutes at a 4-4.8 km/h speed, then slowly increase the speed by 0.3 km/h every 2
minutes until you reach a comfortable speed and stay at that speed for 45 minutes. For improving the
intensity of movement, you can maintain the speed during an hour of tv. Then increase the speed by 0.3
km/h during every advertisement and go back to the original speed after the ad. Finally, you should slow
down the speed step by step for 4 minutes.
Exercise frequency：
The cycle time: 3-5 times/week, 15-60 min/time. Make your workout schedule scientifically instead of
clumped together in a week.
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. Professionals 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 heartbeat, breath difficulty, dizziness, or other discomfort during exercise, please stop at
once. You should consult with your physician or health professional before continuing
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
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