• Wear supportive footwear such as running or cross-training shoes, and several layers of clothing so that you can remove layers as your body temperature increases.
• Straddle the treadmill ensuring your feet are not touching the walking mat.
• After attaching the safety-key clip to your clothing, start the treadmill and step on while the treadmill is still at walking pace.
• Adjust the speed to suit a moderate walking pace, and warm the muscles up for the first few minutes.
• Once you are feeling warmer, increase the speed and incline for a more intense workout if desired.
• If you wish to simulate the effort needed when walking outdoors against air/wind resistance, set the treadmill incline on level 1, and increase the incline from this point.
• During your workout, try to vary either the speed or incline for short periods of time (2-3 minutes), as these spikes of extra effort will ensure the body does not adjust to the same workout day after day. Your fitness level will also be improved at a faster rate and your interest maintained. If your treadmill has pre-set program options, use them!
• Monitor your heart-rate throughout your workout and ensure you are training within the correct training zone for your age and desired fitness goals. Your treadmill may have a pulse sensor, or you may need to invest in one. An independent model of pulse sensor is more accurate, as they register the electrical signals from the heart, as opposed to working on blood flow to the fingers or ears.
• Slow the treadmill to a moderate walking pace for the last few minutes of your workout, allowing the body to cool down.
• Stop the treadmill before dismounting.
• Keep children and animals away from the treadmill as there are exposed moving parts. Remove the safety key and store in a safe place between uses.
• Perform maintenance procedures as specified in the Operations Manual to ensure longevity.
• Always consult your doctor before beginning any exercise program.