Getting Started - cecotec TIT EXTREMETRACK Guia Do Usuário

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begin your workout.
If you need to stop the treadmill during your workout, press "STOP" or pull out the safety
clip.
PROGRAMS:
This treadmill console has 12 preset workout programs from which to choose (see be-
low). When in PROGRAM mode, use the PROGRAM button to select the desired workout
– P1 TO P12. Press START to confirm and start your workout.

GETTING STARTED

PREPARATION:
If you are over 45 years old, have health or medical problems, or this is your first time
exercising in over 12 months, please consult your doctor before use.
Before using your treadmill, become familiar with the console operation buttons by rea-
ding the instruction manual carefully. To start, place both feet on the plastic side rails
on either side of the running surface and press "START", making sure you have attached
the safety clip to your clothing. Never attempt to start the treadmill while standing on
the running surface. Once the running belt is in motion, use the "+/-" speed adjustment
buttons to increase the speed before stepping onto the running surface. After adapting
to the walking speed, you can now adjust the speed to the pace you wish.
EXERCISE FREQUENCY:
Depending on your fitness level, start your workout program with a gradual warm- up
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for at least 5-10 minutes, before increasing the speed or inclination on your treadmill.
Maintaining the frequency and duration of your workouts throughout the week is an
important first step in your workout program. Aim to complete 3 x 20-30 min. workouts
per week, increasing the intensity of the workouts as your fitness level improves.
As your fitness improves, you can either: increase the frequency and/or duration of your
workouts, or adjust the speed to increase your workout intensity in each session. Consult
a professional trainer for further information on training programs and/or goal specific
workouts on your treadmill.
If you feel any discomfort, dizziness, nausea, or tightening on the chest, stop your wor-
kout immediately 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 every 2 min.,
until you feel your breath quickening but without having difficulty breathing. Keep this
speed, but reduce by 0.3 km/h if it feels uncomfortable. Use the last 4 minutes to reduce
the speed as a cool down. If you feel it is hard to increase the speed, then you can add
more intensity to your workout.
CLOTHING:
Please wear comfortable clothing and footwear suitable for exercise.
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