Getting Started Guide - HOMCOM A90-225 Instructions D'assemblage

Gettingss Stasrted Guide
Warm up stage：
If you are over 35 years old, or not very healthy, also it's your first time exercise, please consult with your
doctor or professional person.
Before you use the motorized treadmill, please learn how to control the machine, know well how to start, stop,
adjust the speed and so on; don't stand on the machine at this time. After that, you can use the machine.
Stand on anti-slip pad both sides and handle the handle bar with your both hands. Keep the machine at the
low speed about 1.6~3.2 km/h, then test the running machine by one foot, after get used to the speed, then
you can run on the machine and you can add the speed between 3 and 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 walk at 4.8 km/h, it will take you about 12 minutes in 1 km. If you
feel comfortable at the stable velocity, you can add the speed and incline, after 30 minutes, you can have good
exercise. At this stage, you cannot add the speed or incline too much at one time, it can keep you feel
comfortable.
Exercise intensity：
Warm up at the speed 4.8 km/h in 2 minutes, then add the speed to 5.3 km/h and keep walking in 2 minutes,
then add to 5.8km/h and walk in 2 minutes. After that, add up 0.3 km/h in each 2 minutes, until rapid breath but
not feel comfortable
Calorie burning---the best effective way
Warm-up for 5mints by the velocity: 4-4.8KM/H, then slowly increase the speed by 0.3KM/H/2 Mints, until up to
the stable speed which you feel is comfortable for 45Mints.For improving the intensity of movement, you can
maintain the speed during 1H of TV program, then increase the speed by 0.3KM/H each Advertisement
interval time, after that return to the original speed . You can acquaint the best efficiency of workout for calorie
burning during the advertisement time and subsequent heart frequency increasing time. Finally, you should
slow down the speed step by step for 4Mints.
Exercise frequency：
The cycle time: 3-5times/Week, 15-60mints/Times. Make up the schedule of workout scientific, not only for
your hobby.
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.
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