Getting Started - SPORTSTECH F31 Manuel

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WARM-UP
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RANDOM
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5K RUN
P4 COMPETITION
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WEIGHT-LOSS
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HILL
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 ma-
nual 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 minu-
tes 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 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 ad-
just the speed levels to increase your workout intensity each session. Consult a professional trainer 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.
AMOUNT OF EXERCISE:
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.
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GETTING STARTED

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TIME GOAL
DISTANCE GOAL
CALORIES GOAL
MOUNTAIN CLIMB
BEACH SPORT
CROSS COUNTRY RACE
EN