Warm-Up Exercise; Maintenance Instructions - cecotec TIT EXTREMETRACK Guia Do Usuário

ENGLISH

WARM-UP EXERCISE

Warm-up exercise is important to prepare the muscles for the workout while minimising
the risk of injury. You may choose to warm up with a light/brisk walking pace for 5-10
minutes before stopping and performing some simple stretches (as shown in the pic-
tures below).
1. Hamstring Stretch (Standing)
Keep your knees slightly bent and slowly lean forward, trying to
reach your toes. Your back and shoulders should be relaxed. You
should feel the tension and slight discomfort in your hamstring
muscles. Hold the stretch for 15-20 seconds. Repeat 2-3 times
(see picture 1).
2. Hamstring Stretches (Seated)
Sitting on the floor, preferably on a mat, put one leg straight and
the other inward, close to the thigh of the straight leg. Lean for-
ward from the hips, trying to reach your toes. Hold the stretch
for 10-15 seconds and relax. Repeat 3 times on each leg (see pic-
ture2).
3. Calf Stretches
Standing with both hands on the wall and one leg behind, keep
your legs straight and the heel on the ground, lean forward to-
wards the wall. Hold for 10-15 seconds and relax. Repeat 3 times
on each leg (see picture 3).
4. Quadriceps Stretches
Keeping your balance with one hand leaning on a wall or station-
ery fixture, grasp your foot with the other hand and stretch your
heel toward your butt cheeks slowly, until you feel the stretch in
the front of your thigh. Hold the stretch for 10-15 seconds and
relax. Repeat 3 times on each leg (see picture 4).
5. Sartorius Muscle Stretches
Sitting down with the soles of your feet or shoes together and
your knees positioned outward. Pull your feet towards your groin
until you can feel the stretch. Hold it for 10-15 seconds and relax.
Repeat 3 times (see picture 5).
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MAINTENANCE INSTRUCTIONS

WARNING:
Before cleaning or carrying out any maintenance on your treadmill, make sure the
power is turned off and the power cord has been removed from the wall outlet.
At least once a year, the motor cover on your treadmill should be removed and any dust
or debris vacuumed, in order to ensure a smooth and correct operation of the motor
and drive system.
CLEANING:
Cleaning the unit regularly will greatly prolong the working lifespan of the treadmill.
Keep the treadmill clean by dusting it regularly. Make sure to clean the exposed parts of
the platform on both sides of the running belt and also the side rails. Make sure the soles
of your shoes are clean, this reduces the build up of foreign particles underneath the
running belt. The top of the belt can be cleaned with a slightly damp cloth. Make sure to
keep any liquid away from electrical components and the lower side of the running belt.
The belt/deck friction may play a major role in the performance and lifespan of your
treadmill, thus requiring periodic lubrication. We recommend a periodic inspection of
the platform.
We recommend lubrication of the platform according to the following timetable:
· Light user (less than 3 hours/week): once per year.
· Medium user (3-5 hours/week): every six months.
· Heavy user (more than 5 hours/week): every three months.
Lubricating oil can be purchased in the nearest fitness store.
1. In order to maintain and prolong the working life of your treadmill, we suggest to turn
off the treadmill for 10 minutes after 2 hours of running use.
2. A loose running belt may slip when you are running and may require a small adjust-
ment; if the running belt is over tightened it can affect the performance of the motor
and add extra wear to the rollers. For ideal tension, the running belt can be lifted 50-75
mm from the central part of the running platform.
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