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3) LEG TONER: Promotes lower body workout and tone your leg by increasing and decreasing the speed and incline. Speed
and Incline changes, segments repeat every 30 seconds. To tone your leg musle you need to workout properly and following
guidence below:
1) Streching your leg properly.
2) Start with slow speed and alwasy walk with your heel touching ground softly. (A pair of proper running shoes is
recommended)
3) Finish all workout or at least for 30mins.
4) Drink 500-1000 ml. of water slowly after workout.
5) Massage your leg and feet after workout.
6) repeat workout 2-3 times/week and do not over exercise at all time.
Segments
Warm-Up
1
Time
4:00
30
30
min
sec
Level 1
0.8
1.6
2.4
3.2
Level 2
0.8
1.6
3.2
4.0
Level 3
0.8
2.4
4.0
4.8
Level 4
0.8
2.4
4.8
5.6
Level 5
0.8
3.2
5.6
6.4
Level 6
0.8
3.2
6.4
7.2
Level 7
0.8
4.0
7.2
8.0
Level 8
0.8
4.0
8.0
8.8
Level 9
0.8
4.8
8.8
9.6
Level 10
0.8
4.8
9.6
10.4
Segments
Warm-Up
1
Time
4:00
30
30
min
sec
Level 1
0.5
1.0
1.5
2.0
Level 2
0.5
1.0
2.0
2.5
Level 3
0.5
1.5
2.5
3.0
Level 4
0.5
1.5
3.0
3.5
Level 5
0.5
2.0
3.5
4.0
Level 6
0.5
2.0
4.0
4.5
Level 7
0.5
2.5
4.5
5.0
Level 8
0.5
2.5
5.0
5.5
Level 9
0.5
3.0
5.5
6.0
Level 10
0.5
3.0
6.0
6.5
16
(Metric, km/h)
2
3
4
5
6
7
8
Cool Down
30
30
30
30
30
30
4:00
sec
sec
sec
sec
sec
sec
sec
min
4.0
4.8
5.6
4.8
4.0
3.2
1.6
4.8
5.6
6.4
5.6
4.8
4.0
1.6
5.6
6.4
7.2
6.4
5.6
4.8
2.4
6.4
7.2
8.0
7.2
6.4
5.6
2.4
7.2
8.0
8.8
8.0
7.2
6.4
3.2
8.0
8.8
9.6
8.8
8.0
7.2
3.2
8.8
9.6
10.4
9.6
8.8
8.0
4.0
9.6
10.4
11.2
10.4
9.6
8.8
4.0
10.4
11.2
12.0
11.2
10.4
9.6
4.8
11.2
12.0
12.8
12.0
11.2
10.4
4.8
(British, MPH)
2
3
4
5
6
7
8
Cool Down
30
30
30
30
30
30
4:00
sec
sec
sec
sec
sec
sec
sec
min
2.5
3.0
3.5
3.0
2.5
2.0
1.0
3.0
3.5
4.0
3.5
3.0
2.5
1.0
3.5
4.0
4.5
4.0
3.5
3.0
1.5
4.0
4.5
5.0
4.5
4.0
3.5
1.5
4.5
5.0
5.5
5.0
4.5
4.0
2.0
5.0
5.5
6.0
5.5
5.0
4.5
2.0
5.5
6.0
6.5
6.0
5.5
5.0
2.5
6.0
6.5
7.0
6.5
6.0
5.5
2.5
6.5
7.0
7.5
7.0
6.5
6.0
3.0
7.0
7.5
8.0
7.5
7.0
6.5
3.0
4) 10,000 STEPS: Direct key for step-based program. The treadmill will automatically transfer your workout setting into steps
taken and help you reach your daily step goal. (See note below for more details).
Note:
Steps formula: Calculation based of average stride length of 2.6 feet (0.8 meter / 31 inches)
Steps = distance/average stride length
eg: 1mile = 5280 feet (1609 meters) = 5,280/2.6 =2030 steps
BMI TEST:
BMI test direct key to help you gain your BODY MASS INDEX. Input your weight and height after pressing this
key. Your machine will help you calculate your BMI index for furture tracking.
BMI formula:
Kilograms and meters (or centimeters) Formula: weight (kg) / [height (m)]2
Pounds and inches Formula: weight (lb) / [height (in)]2 x 703
0.8
0.8
1.6
1.6
Category
1.6
1.6
Very severely underweight
2.4
2.4
Severely underweight
3.2
Underweight
3.2
Normal (healthy weight)
Overweight
Obese Class I (Moderately obese)
0.5
Obese Class II (Severely obese)
0.5
1.0
1.0
1.0
1.0
1.5
Note: BMI classification may vary in different area, above shows the general information from WHO.
1.5
For more information feel free to refer to "BMI Classification" from World Health Organization.
2.0
2.0
BMI range – kg/m2
less than 15
from 15.0 to 16.0
from 16.0 to 18.5
from 18.5 to 25
from 25 to 30
from 30 to 35
from 35 to 40
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