Getting Started - SPORTSTECH F31 Manuel

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 ope-
ration 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 program with a gradual warm- up for at least 5-10
minutes before increasing the speed or elevation on your treadmill. Maintaining frequency and dura-
tions of your workouts each week is an important first step in your workout program. 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 trai-
ner for further information on training programs and/or goal specific workouts on your treadmill.
Should you feel any discomfort, dizziness, nausea, tightening of the chest stop your workout immedi-
ately 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 diffculty 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.

8. GETTING STARTED

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