Treadmill Safe Start

 

Step 1: Proper Standing

 

Hold onto the treadmill handrails with both hands.

Place one foot on the stationary platform on the side of the running belt, and gently place the other foot in the center of the belt.

Keep your body upright, without leaning forward or backward, and look straight ahead (not down at the belt).

 

Step 2: Low-Speed ​​Start

 

Press the "Start" or "Speed ​​+" button to allow the belt to rotate slowly at a speed of 2-3 km/h (equivalent to walking speed).

First, let the foot on the belt rotate with the belt to feel the rhythm, then move the other foot onto the belt, with your feet shoulder-width apart.

 

Step 3: Release the Handrails

 

After adjusting for 10 seconds, slowly release the handrails, letting your arms hang naturally and swing slightly (like walking normally).

If you have poor balance, you can walk while holding the handrails for 1 minute before trying to release them.

 

Step 4: Gradually Increase Speed

 

Each time you press the "Speed ​​+" button, increase your speed in increments of 0.5 km/h, for example, from 3 km/h to 3.5 km/h.

Allow yourself 30 seconds to adjust before increasing the speed further.

Beginners are advised to keep their speed between 5-6 km/h (brisk walking or jogging) initially, and avoid trying to "run" right away.

 

Step 5: Adjust the Incline (Optional)

 

If you want to increase the difficulty, adjust the incline after your speed has stabilized.

Set the initial incline to 0, and increase it by 1% each time you adapt, with a maximum increase of 5% (equivalent to a gentle slope).

When adjusting the incline, your body will naturally lean forward; be sure to engage your core to maintain balance.