Quick Start; Recommendations For Use - Domyos INTENSE RUN Manual De Instrucciones

CHANGE UNITS MI/KM
You can change the displayed units by pressing the
The console automatically changes the units to mi or km.
To confirm the unit change, press
To cancel the unit change, press

QUICK START

Quick start mode lets you practise without following a specific program, by managing the speed, incline and duration yourself.
Select quick start mode:
Press and your session automatically begins at 1km/h and 0% incline.
PROGRAMMES
This treadmill offers 40 pre-recorded programs that vary the speed and incline (See page 17). The programs are divided into 4 goal categories:
10 Health Wellness programs:
Keep moving, gain muscle tone, improve breathing capacity.
10 Burn calories programs:
Workout with the aim of losing body fat during or after exercise.
The programs are divided into several segments. Each segment corresponds to a time, speed and incline setting. Please note: two successive segments can have the
same settings. At any time during the program, you can modify the speed or incline 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 displays show the program number, the total duration of the program, maximum speed and maximum incline in the program.
Repeatedly press the same button to scroll through the program numbers and find the one you want.
The SPEED CONTROL let you adjust the maximum speed of the selected program and the INCLINE CONTROL let you adjust the maximum incline of the selected pro-
gram. This new data will be applied proportionally to the whole 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 sessions. 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 exer-
cise (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
If you have any questions, contact your Domyos store or visit Domyos.comIt 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.
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.
button while inserting the safety key.
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10 Endurance programs:
Work on your aerobic capacity, improve overall endurance.
10 Interval programs:
Improve aerobic power, develop your capacity to be more powerful, for longer.
• 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 treadmill, and do not use ammonia or acid-based clea-
ning 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.
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