Domyos T500A Mode D'emploi page 19

QUICK START
The quick start mode allows you to exercise without following a specific program, by managing the speed and distance for yourself.
Select quick start mode:
Press Your session begins automatically at 1km/h.
PROGRAMMES
This treadmill offers 10 pre-set programs of varying speeds. (See page 12 ). The programs are divided into 2 goal categories:
5 Health Wellness programs:
Keep moving, gain muscle tone, improve breathing
capacity.
The programs are divided into several segments. Each segment corresponds to a duration and speed setting. Please note: two successive segments can have the same settings. At any
moment during the program, you may change the speed in order to adjust it to suit your level.
PROGRAM SELECTION:
You can only select a program when your treadmill is stationary.
Select your goal by pressing the corresponding button
The display units indicate the number of the program, the total duration of the program and the maximum speed intended for this program.
Repeatedly press the same button to scroll through the program numbers and find the one you want.
The speed control allows you to adjust the maximum speed of the selected program. This new data will be applied proportionally to the entire program.
Press to start the program.
To exit the Programs menu and return to the home screen, press
RECOMMENDATIONS FOR USE
If you are a beginner, start by training for several days at a low speed, without overexerting yourself, and taking rest periods if necessary. Gradually increase the number or duration of ses-
sions. During your workout, be sure to ventilate the room in which the treadmill is located.
KEEP FIT/WARM-UP: GRADUAL EFFORT STARTING FROM 10 MINUTES
To maintain or rehabilitate, work out every day for at least 10 minutes. This type of exercise helps work the muscles and joints gently and can be used as a warm-up before more strenuous
physical activity.
To increase muscle tone in the legs, choose a greater incline and increase the duration of the exercise.
AEROBIC EXERCISE FOR WEIGHT LOSS: MODERATE EFFORT FOR 35 TO 60 MINUTES
This type of training is an effective way of burning calories. There is no point in pushing yourself unduly; for the best results the most important thing is frequency of exercise (at least 3 times a
week) and the duration of the session (35 to 60 minutes). Exercise at average intensity (moderate effort so you are not out of breath).
In order to lose weight, as well as taking regular physical exercise, it's essential to follow a balanced diet.
IMPROVE YOUR STAMINA: SUSTAINED EFFORT FOR 20 TO 40 MINUTES
This type of exercise helps strengthen the heart muscle and improves your respiratory health. Exercise at least 3 times a week at a steady pace (rapid breathing). As your training progresses,
you will be able to maintain this effort for longer, and at an improved pace.
Training at a faster pace (anaerobic and in the red zone) is reserved for athletes and requires special preparation.
COOL DOWN
After each training session, walk slowly for a few minutes to bring your body gradually to rest. This cool down phase helps your cardiovascular and respiratory systems, blood circulation and
muscles return to normal. It also helps to eliminate side effects such as the accumulation of lactic acid which is one of the major causes of muscle pain (cramps and stiffness).
STRETCHING:
You are advised to perform stretching movements after each session in order to relax your muscles and to recover more effectively.
MAINTENANCE OF YOUR TREADMILL
It is essential to conduct regular maintenance checks in order to ensure optimum performance and a long service life for your treadmill.
Please read and abide by the instructions set out below. If the treadmill is not maintained in the manner stated, this could lead to excessive wear and tear and may also cause permanent
damage.
If you have any questions, contact your Decathlon store or visit Domyos.com
MAINTENANCE AFTER EACH USE
Pull the plug out of the socket.
Inspect all the external parts of the treadmill and ensure they are properly fastened.
CLEANING:
Dust and sweat can quickly damage your treadmill. It is recommended to carefully clean the latter after each use.
Turn off your treadmill and unplug it.
Apply a small amount of mild, all-purpose cleaning product to a cloth made of 100% cotton, and remove the dust and stains from the ramps, the upright supports, the foot-rests, the body and
the motor cap.
Do not use any cleaning product under the running belt.
Apply a small amount of mild, all-purpose cleaning product to a cloth made of 100% cotton, and wipe the console and the screens. Do not spray the cleaning product directly onto the tread-
mill, and do not use ammonia or acid-based cleaning products.
Ensure that the running belt is properly centred and sufficiently taut. If it is, do not make any adjustments. If it needs adjusting, refer to the instructions below.
REGULAR MAINTENANCE
5 Burn calories programs:
Workout with the aim of losing body fat during or after exercise.
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If the running belt or the board is dry:
1. Turn off your treadmill and unplug it.
2. Lift the edges of the running belt and coat the inner surface with 5 to 10ml of silicone.*
3. Plug your treadmill in again.
4. Make the belt rotate at a speed of 4 km/h (2.5 mph), with no-one on it, for 10 to 20 seconds.
5. Your treadmill is ready for use!
*Please note that if you use too much silicone, you could harm the proper functioning of your treadmill (risk of skidding).
For your purchases of lubricant, please contact your usual DECATHLON store or www.domyos.com.
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