Branx Fitness CARDIO PRO 4400 User manual

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CARDIO PRO 4400
TREADMILL
USER MANUAL
Product may vary slightly from the item pictured due to model upgrades.
Before using this product, it is essential you read this ENTIRE user manual and ALL installation
instructions.
It describes equipment setup and instructs you on how to use it correctly and safely.
This treadmill is for (Home): Domestic use only. Branx Fitness equipment is NOT certied for use
with pacemakers.
NOTE: This manual may be subject to updates or changes. Up to date manuals are available
through our website at www.branxtness.co.uk

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WELCOME TO BRANX FITNESS AND THANK
YOU FOR CHOOSING ME!
Hello.
Welcome to Branx Fitness and thank you for choosing me! I am your brand new
Branx Fitness ‘Cardio Pro’ Treadmill. Please ensure you have read my user manual
in full before using me. It’s worth saving or placing me somewhere you wont forgot
me.
Everything you need to know from how to assemble me to how to use me is
explained in this manual, however if you have any other questions or are stuck on
something which is not shown in my user manual then just go to our website at:
www.branxtness.co.uk/productsupport and it will be there.
A bit about where I am from
You have chosen a safe, high quality, innovative piece of tness equipment as your
training partner and I am certain I will keep you motivated on the way to achieving
your personal tness goals. The name Branx Fitness is renowned in the top
end quality scale of the tness equipment market and has been now since 2008,
surrounded with an excellent team Branx Fitness are now able to bring there full
range of tness equipment to the main stream home use market, so that everyone
can benet from Branx Fitness in the knowledge that pound for pound you have the
best product and will do for a long time.
A bit about what I do
I am made from top quality guage steel and coated with a smooth elegant nish for
the best quality and a nice appearance. I have an easy to use console display area
with a whole array of exciting features, like 99 built in programmes to workout to, an
awesome high speed range from 1-20km/h, auto incline range of 0-20% all at the
touch of a button.
My running deck lifts easily and locks into place saving you space and I also come
with 6 training weights, which you can use to add to your tness training. Want to
add some sound to your training, not a problem, simply plug in your MP3 cable as
provided into the as shown on the console and plug the cable into your device
and away you go, control the sound and song choice using your personal device.
Monitor your distance, the speed you run at, what incline your working out on, the
time it takes you, your pulse rate and how many calories your burning off all from the
console unit. I also have quick keys for incline and speed on my console and from
my arms you can also control the speed and/or incline.
1. Welcome .................................................................................... Page 3
2. Important Precautions ....................................................... Page 4
3. Before You Begin .................................................................. Page 6
4. Parts List and Exploded Diagram .................................. Page 8
5. Assembly .................................................................................. Page 9
6. Operation and Adjustment ............................................... Page 14
7. Computer Function .............................................................. Page 19
8. Computer Function (Programmes) ............................... Page 20
9. Computer Function (Programme Graphs) ................. Page 24
10. How to Fold, Move and Release the Treadmill .... Page 32
11. Maintenence Instructions .......................................... Page 34
12. Fitness Guide .................................................................... Page 38
13. Troubleshooting .............................................................. Page 40
14. Limited Warranty ............................................................ Page 42
15. Additional Useful Information ................................... Page 43
Page 3
TABLE OF CONTENTS

It is the responsibility of the owner to
ensure that all users of this treadmill are
adequately informed of all warnings and
precautions.
Use the treadmill only as described in
this manual.
Place the treadmill on a level surface,
with 2m (8 ft.) of clearance behind it.
Do not place the treadmill on any surface
that blocks air openings. To protect the
oor or carpet from damage, place a mat
under the treadmill.
When choosing a location for the
treadmill, make sure that the location and
position permit access to a plug.
Keep the treadmill indoors, away from
moisture and dust. Do not put the
treadmill in a garage or covered patio, or
near water.
Do not operate the treadmill where
aerosol products are used or where
oxygen is being administered.
Keep children away from the treadmill
at all times even whilst the treadmill is
being stored in its upright folded position
(See page 21) Please also keep all pets
away from the treadmill at all times.
The treadmill should not be used by
persons weighing more than 130 kg
(286lbs).
Never allow more than one person on
the treadmill at a time.
Wear appropriate exercise clothing when
using the treadmill. Do not wear loose
clothing that could become caught in the
treadmill. Athletic support clothes are
recommended for both men and women.
Always wear athletic shoes. Never use
the treadmill with bare feet, wearing only
stockings, or in sandals.
When connecting the power cord (See
HOW TO PLUG IN THE POWER CORD
on page 14), plug the power cord into an
earthed circuit. When replacing the fuse,
an ASTA approved BS1362 type should
be tted to the fuse carrier. A 13 amp
fuse should be used. No other appliance
should be on the same circuit.
If you need an extension cord, use only
a 14-gauge cord of 1.5 m (5 ft.) or less in
length.
Keep the power cord away from heated
surfaces.
Never move the walking belt whilst the
power is turned off. Do not operate
the treadmill if the power cord or plug
is damaged, or if the treadmill is not
working properly.
Never start the treadmill whilst you are
standing on the walking belt. Always hold
the handrails whilst using the treadmill.
The treadmill is capable of high speeds.
Adjust the speed in small increments to
avoid sudden jumps in speed.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
The pulse sensor is not a medical device.
Various factors, including the user’s
movement, may affect the accuracy of
heart rate readings. The pulse sensor
is intended only as an exercise aid in
determining heart rate trends in general.
Never leave the treadmill unattended
while it is running. Always remove the
key and move the on/off switch to the
off position when the treadmill is not in
use. (See the drawing on page 7 for the
location of the on/off switch).
Do not attempt to raise, lower, or move
the treadmill until it is properly assembled
(See ASSEMBLY on page 9, and HOW
TO FOLD, MOVE & RELEASE THE
TREADMILL on page 32/33). You must
be able to safely lift 20 kg in order to
raise, lower, or move the treadmill.
Do not change the incline of the treadmill
by placing objects under the treadmill.
When folding or moving the treadmill,
make sure that the storage latch is fully
closed or tightened.
Inspect and tighten all parts of the
treadmill regularly.
Never drop or insert any object into any
opening.
This treadmill is not certied for use with
pacemakers, we strongly suggest if you
are wearing a pacemaker not to use this
treadmill.
You must always stand on the footplates
which are adjacent to the running belt
whilst the treadmill is on and the running
belt is stationary. Only once the running
belt is moving the user can step onto it
and begin to walk/jog/run. This avoids
excessive load on the belt and motor
during the start up process.
Always turn the treadmills main power
switch OFF at all times when the
treadmill is not in use. For longer periods
which the treadmill is not being used for
it is recommended to remove the main
plug from the wall socket (See page 14)
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
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WARNING: To reduce the risk of burns, re, electric shock, or
injury to persons, read the following important precautions and information before
operating the treadmill.
IMPORTANT PRECAUTIONS
WARNING: Before beginning this or any exercise programme, consult your
physician. This is especially important for persons over the age of 35 or
persons with pre-existing health problems. Read all instructions before
using. BRANX FITNESS LTD assumes no responsibility for personal injury or
property damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
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INSTRUCTION MANUAL
I know it has already been mentioned but please be sure to familiarize yourself
with this manual. Look it over carefully. Be sure you understand the control panel
operation before using this treadmill. If you have any questions regarding assembly,
use, or maintenance of your treadmill, please contact our Customer Service
Department at: Email: service@branxtness.co.uk
WARRANTY INFORMATION
Send us an email to: registermywarranty@branxtness.co.uk today. Be sure to
include your order ID, product code, full name, postcode and telephone number.
The warranty team will respond to you to conrm your warranty or if they need any
further details from you. Branx Fitness backs your treadmill with a strong warranty.
For the factory to respond to any problems you may have, we need your warranty
information on le. Please do it today.
Your product code is: 4400
Branx Fitness will always conrm your warranty within a few days of receiving your
email, so don’t worry if you don’t get an immediate response, it will be done and no
delay on our part will ever affect your warranty.
SELECTING A LOCATION
Place your treadmill on a at solid surface that allows air to circulate around it. Place
your treadmill so that it is close enough so that the power chord plug is safely and
easily accessible to you. Avoid placing your treadmill on deeply padded, plush or
shag pile carpet. Damage to both the carpet and the treadmill may result.
SOME IMPORTANT VISUAL CHECKS
Do a visual of your power chord to ensure there is no damage and/or live cables
showing through. Never operate the treadmill if it has a damaged cord or plug.
Thank you for selecting the innovative BRANX FITNESS® CARDIO PRO Treadmill.
The BRANX FITNESS® CARDIO PRO Treadmill combines advanced technology
with innovative design to let you enjoy an excellent form of cardiovascular exercise
in the convenience and privacy of your home. And when you’re not exercising, the
unique BRANX FITNESS® CARDIO PRO Treadmill can be folded up, requiring less
than half the oor space of other treadmills.
BEFORE YOU BEGIN For your benet, read this manual carefully before using the treadmill. If you
have additional questions, please email our Customer Service Department at:
service@branxtness.co.uk. To help us assist you, please note the product model
number in your email.
The model number of the treadmill is GV-4400
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Assembly requires two people. Please follow each step carefully below, be careful
of your hands at all times and when lifting ensure your t and healthy enough to
do so and always have assistance, watch that back to : ) by following our step by
step instructions this should limit the risk of possible injury, please do not ignore any
steps as this could result in personal injury and damage to the treadmill.
• Your treadmill will arrive boxed and secured by safety carton straps.
Please ensure your treadmill is placed on a rm at surface and that all
sides of the treadmill are accessible with a minimum clearance of 40cm.
Once you have assembled the treadmill it can be moved as required.
• Cut and discard packaging safety carton straps.
• Remove inner packaging and all contents (box with training weights, oil
and any tments etc)
• Using a minimum of 2 people carefully remove the treadmill from the
packaging carton using recommended lifting areas.
• STORE ALL TREADMILL PACKAGING IN A SAFE PLACE PLEASE. IT IS
RECOMMENDED THAT THE PACKAGING IS RE-USED IF THE TREADMILL
IS EVER MOVED SIGNIFICANTLY FROM ITS PRIMARY LOCATION.
Now your treadmill should be safely out of its box and ready for you to assemble,
the below detailed steps will help you assemble your treadmill safely, please follow
each step carefully.
ASSEMBLYPART LIST - MODEL No. GV4400
Key
No.
1
2
3
4
5
6
7
8
9
10
Qty.
1
1
1
1
1
1
1
2
2
1
Description
Hand rail welding part
Hand rail welding part
Right holder (right arm)
Left holder (left arm)
Middle holder
Motor cover
The moving frame of
the motor
Rubber pad
Wheel
The under cover of the
motor
Key
No.
11
12
13
14
15
16
17
18
19
20
Qty.
1
1
1
2
1
1
1
1
1
2
Description
The frame of the
incline motor
Gas spring
The holder near to the
gas spring
Wheel
Rear roller
End cap-left
End cap-right
Treadmill frame
Running belt
Side rail
Key
No.
21
22
23
24
25
26
27
28
29
30
31
Qty.
1
1
1
2
1
1
2
2
2
1
1
Description
Running deck
Motor control board
Incline motor
Tube stopper
Front roller
Motor
Handrail tube stopper
Hand rail
Hand rail heart rate
sensor
Computer case
Display control board
Before continuing, please take a moment to look at the drawing below and
familiarise yourself with the parts that are labelled.
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STEP 5.
PLEASE NOTE! BEFORE PLACING THE CONSOLE AREA FLAT AND IN TO ITS
CORRECT POSITION PLEASE TAKE EXTRA CARE NOT TO CUT/DAMAGE THE
CABLE WHICH RUNS RIGHT UP THROUGH THE RIGHT TREADMILL ARM (AS IF YOU
WERE STANDING USING THE TREADMILL) INTO THE CONSOLE.
STEP 6.
FOLD DOWN THE CONSOLE IN ORDER TO SECURE IT INTO THE ARMS OF THE
TREADMILL (PLEASE TAKE EXTRA CARE NOT TO DAMAGE THE CABLE AS PER
STEP 5 AND AS SHOWN HERE)
STEP 7.
SCREW INTO PLACE 1 X M8x95 LONG SCREW WITH WASHER.
(THE ABOVE IS REQUIRED FOR BOTH SIDES OF THE TREADMILL)
STEP 1.
YOUR TREADMILL ARRIVES FLAT PACKED AND 95% PRE ASSEMBLED.
STEP 2.
FOLD UP THE CONSOLE CAREFULLY INTO PLACE UNTIL BOTH ARMS OF THE
TREADMILL REACH THERE ASSEMBLY POINTS.
STEP 3.
PLACE 1 X M8x60 MEDIUM SIZED SCREW WITH WASHER TO HOLD TREADMILL
ARM SAFELY IN PLACE AND SECURE IT FROM THE INSIDE WITH A WASHER AND A
NUT.
IN ORDER TO SECURE FROM THE INSIDE YOU WILL NEED TO FOLD UP THE
RUNNING DECK INTO ITS LOCKED POSITION SO THAT YOU CAN ACCESS THIS
AREA WITH YOUR HANDS SAFELY. (THE ABOVE IS REQUIRED FOR BOTH SIDES OF
THE TREADMILL)
STEP 4.
PLACE 1 X M8x16 SMALL SIZED SCREW WITH WASHER TO HOLD TREADMILL ARM
SAFELY IN PLACE.
(THE ABOVE IS REQUIRED FOR BOTH SIDES OF THE TREADMILL)
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STEP 12.
OPENING YOUR ACCESSORY BOX WHICH INCLUDES:
1. 6 Training Dumbbells.
2. Dumbbell tments and related screws
STEP 13.
ATTACHING THE DUMBELL HOLDING EQUIPMENT TO THE TREADMILL ARM, USING
THE REQUIRED 3xM4x13 SMALL SCREWS.
ONCE ALL 3 SCREWS ARE FIRMLY IN PLACE SIMPLY ATTACH YOUR TRAINING
DUMBELLS.
(THE ABOVE IS REQUIRED FOR BOTH SIDES OF THE TREADMILL)
STEP 14.
YOUR TREADMILL IS NOW READY TO BE USED. JUST ATTACH THE RED SAFETY
CHORD TO THE CONSOLE AS SHOWN AND THEN CLIP IT TO YOUR CLOTHING
INCASE YOU NEED TO PULL IT IN ORDER TO STOP THE MACHINE.
PLEASE NOTE THE MACHINE WILL STOP SUDDENLY IF THIS SAFETY CHORD IS
PULLED.
STEP 8.
SCREW INTO PLACE 1 X M8x16 SMALL SCREW WITH WASHER.
(THE ABOVE IS REQUIRED FOR BOTH SIDES OF THE TREADMILL)
STEP 9.
SCREW INTO PLACE 1 X M8x16 SMALL SCREW WITH WASHER.
(THE ABOVE IS REQUIRED FOR BOTH SIDES OF THE TREADMILL)
STEP 10.
SCREW INTO PLACE 1 X M8x16 SMALL SCREW WITH WASHER.
(THE ABOVE IS REQUIRED FOR BOTH SIDES OF THE TREADMILL)
STEP 11.
YOUR TREADMILL IS ALMOST READY FOR YOU TO USE
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HOW TO PLUG IN THE POWER CORD
When your treadmill arrives it is brand new and
ready to go. Ensure where its being used the
electrics are 100% safe and in compliance with
current regulations. If in any doubt whatsoever
contact your local fully certied and reputable
electrician.
This product must be earthed. If it should
malfunction or break down, earthing provides
a path of least resistance for electric current to
reduce the risk of electric shock. This product
is equipped with a cord having an equipment
earthing conductor and an earthing plug.
Plug the power cord into an appropriate
outlet that is properly installed and earthed
in accordance with all local codes and
ordinances.
DANGER: Improper
connection of the equipment-earthing
conductor can result in an increased risk
of electric shock. Check with a qualied
electrician or serviceman if you are
in doubt as to whether the product is
properly earthed. Do not modify the plug
provided with the product — if it will
not t the outlet, have a proper outlet
installed by a qualied electrician.
OPERATION AND ADJUSTMENT CONSOLE OPERATION
FEATURES OF THE CONSOLE
The treadmill console offers an impressive selection of features to help you get the
most from your exercise. When the console is in the manual mode, the speed and
incline of the treadmill can be changed with a touch of a button. As you exercise,
the console will provide continuous exercise feedback. You can even measure your
heart rate using the built-in pulse sensor.
CAUTION: Before operating the console, read the following
precautions.
• Do not stand on the walking belt when turning on the power.
• Always wear the clip (See page 18) whilst operating the treadmill.
• Adjust the speed in small increments.
• To reduce the possibility of electric shock, keep the console dry.
• Avoid spilling liquids on the console, and use only a sealed water bottle.
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STEP-BY-STEP CONSOLE OPERATION
Note: If there is a thin sheet of clear plastic on the face of the console, remove
it.
Before operating the console, make sure that the
on/off switch near the power cord is in the
on position (see diagram to the right).
Next, make sure that the key is removed from the
console and then plug in the power cord (see
HOW TO PLUG IN THE POWER CORD on page
14 under ‘Operation and Adjustment’ header).
When you are ready to begin exercising, step onto the foot rails of the treadmill. Find
the clip attached to the key (See the picture on page 18), and slide the clip onto the
waistband of your clothing. Test the clip by carefully taking a few steps backward
until the key is pulled from the console. If the key is not pulled from the console,
adjust the position of the clip as needed.
Follow the steps below to operate the console.
1. Attach the safety key to the console
Now that you have attached the safety chord safely to your clothing as instructed
your machine will bleep and all the windows on the console will light up.
2. LCD Display lights up
The display has 6 windows, time, incline, calories/programmes, distance, speed
and pulse.
3. Press the start/stop (on/off) button to start the walking belt.
A moment after the button is pressed, the walking belt will begin to move. Hold the
handrails and begin walking.
The “On/Off’ button is used to start the running belt, once pressed the treadmill
will bleep 3 times and give you a countdown of 3, 2, 1 on the time window,
followed by a nal bleep before the belt begins to move at 1.0km/h.
The “On/Off” button is also used to slow down and to stop the running belt,
returning to “ready condition” from all “operating modes” and resetting all displays
to zero in accordance with the following:
If the speed is greater than 3.5km/h when the “On/Off” button is pressed the
running belt will slow down and then stop. During the slow down and stopping
process all of the console buttons are made unavailable to the user.
If the speed is less than 3.5km/h when the “On/Off” button is pressed the running
belt will stop immediately.
During the rst few minutes of using the treadmill, inspect the alignment of the
walking belt. Align the belt if necessary (see Adjusting Running Belt Alignment on
page 25).
4. Going through all the programmes
Whilst in “Ready Condition” press the “Mode” button to select from one of your
treadmills 99 different training programmes. All info on what the programmes do
can be found on page 20.
5. Set/Clear button
In “Ready Condition” press and hold the “Set” button for 3 seconds to manually
programme Time, Distance or Calorie targets. In addition pressing the “Clear”
button under any other conditions (with the treadmill belt static) will return to
“Ready Condition”. Use the “Speed” up/down buttons to change values in each
window. For more info please (See this page)
6. Change the incline of the treadmill as desired
To change the incline of the treadmill, press the “Incline” buttons
either on the console or the handrail. Each time one of the
buttons is pressed, the incline will change by 1%. The buttons
can be held down to change the incline rapidly. Press any incline
shortcut key whilst in “operational Mode” to move the incline
directly to the selected gradient. To decrease the incline level
whilst in “Operational Mode” simply press this key on the console or this one
on the left handrail (See picture to the right) and the incline will decrease in 1%
increments. Or press one of the “Shortcut” keys if you want to go
directly to 3, 6, 9 or 12% incline gradient.
Note! After the incline buttons are pressed, it will take a moment for the
treadmill to reach the selected incline setting.
7. Change the speed of the treadmill as desired
To change the speed of the treadmill, press the “Speed” buttons
either on the console or the handrail. Each time one of the speed
buttons is pressed, the speed will increase in increments of
0.1km/h. The buttons can be held down to change the speed
rapidly. Press any speed shortcut key whilst in “operational Mode”
to move the speed directly to the selected value in km/h. To
reduce the speed whilst in “Operational Mode” simply press this key on the
console or this one on the right handrail (See picture to the right) and the
speed will decrease (reduce) in 0.1kp/h increments. Or press one of the “Shortcut”
keys if you want to go directly to 3, 6, 9 or 12kp/h of speed.
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8. The “Music” button
Simply plug in your music player using your MP3 connector cable (See pictures
below) provided and press the “Music” button to activate the speakers. Please
note that an adaptor (not supplied) may be required for some music player
devices. Use your music player device to control your song choices and volume.
9. Safety Cut Off Chord
It is not possible to operate your treadmill unless the red magnetic Safety Cut-
Off Chord (See picture below) is in position on the treadmill console. Whilst in
“Operational Mode” removal of the red magnetic Safety Cut-Off Chord will stop
the motor, which will slow/stop the running belt.
10. When you are nished exercising, remove the Safety Chord
Step onto the foot rails and press the start/stop button. Next, change the incline of
the treadmill to the lowest setting. The incline must be at the lowest setting when
the treadmill is folded to the storage position or the treadmill will be damaged.
Remove the Safety key from the console and put it in a secure place.
Finally, move the on/off switch to the off position (See diagram on page 16) and
unplug the power cord (See instructsion on page 14).
Page 18
Incline (it displays your auto incline range from 0-20%)
Distance (it displays your distance travelled from 0 upto 99km)
Time (it displays your time from 0 to 99minutes)
Speed (it displays your current speed of travel from 1 to 20km/h)
Calories (it displays the calories consumed from 0 to 999)
Pulse (it displays your pulse rate readout)
On/Off (Under “Ready Condition” press this key and the treadmill will run at a speed of 1km/h. If the
speed is greater then 3.5km/h and this button is pressed the treadmill will slow down and then stop.
During this stopping process other keys will not be made available to the user. If the speed is less then
3.5km/h and this button is pressed the treadmill will stop immediately).
Incline up (it displays your current gradient of the running deck 0-20%)
Incline down (it displays your current gradient of the running deck 0-20%)
Set (under “Ready Condition” press this key once and it will clear all of the operations. In “Ready
Condition” press and hold the “Set” button for 3 seconds to manually programme Time, Distance or
Calorie targets. In addition pressing the “Clear” button under any other conditions (with the treadmill
belt static) will return to “Ready Condition”. Use the “Speed” up/down buttons to change values in each
window. Once you have set from one of these 3 available options simply press the “On/Off” button and
the set gures will be counted down accordingly.
Clear (Press and hold this key and all recorded data will be cleared)
Incline short cut keys (Incline Shortcut Keys 3, 6, 9 and 12. Press any incline shortcut key whilst in
“operational Mode” to move the incline directly to the selected gradient)
Speed down (Press this and the speed will reduce in increments of 0.1km/h)
Speed up (Press this and the speed will increase in increments of 0.1km/h)
Music (Simply plug in your music player using your MP3 connector cable provided and press the
“Music” button to activate the speakers. Please note that an adaptor (not supplied) may be required for
some music player devices. Use your music player device to control your song choices and volume.
Mode (Whilst in “Ready Condition” press the “Mode” button to select from one of your treadmills 99
different training programmes)
Speed short cut key (Speed Shortcut Keys 3, 6, 9 and 12. Press any speed shortcut key whilst in
“operational Mode” to move the speed directly to the selected value in km/h.
Safety key (Whilst in “Operational Mode” removal of the red magnetic Safety Cut-Off Chord will stop the
motor, which will slow/stop the running belt)
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
COMPUTER FUNCTION
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COMPUTER FUNCTION (PROGRAMMES)
Prog SPEED STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE 5 STAGE 6 STAGE 7 STAGE 8 STAGE 9 STAGE 10
P1 SPEED Km/h 2 3 4 6 76 5 4 3 2
P2 SPEED Km/h 3 5 7910 975 3 2
P3 SPEED Km/h 2 4 6 8 8 80 6 5 4 3
P4 SPEED Km/h 2 3 4 6 75 4 3 2
P5 SPEED Km/h 1 3 5 7 10 7 7 5 3 1
P6 SPEED Km/h 2 4798 7 10 8 5 3
P7 SPEED Km/h 2 3 4 6 76 5 4 3 1
P8 SPEED Km/h 1 3 6 9 10 975 3 2
P9 SPEED Km/h 2 5798 7 10 8 5 3
P10 SPEED Km/h 2 3 4 6 7604 3 2
P11 SPEED Km/h 124 6 9 9 10 7 5 3
P12 SPEED Km/h 2 5798 7 10 8 5 3
P13 SPEED Km/h 2 3 4 6 86 5 4 3 2
P14 SPEED Km/h 3 5 7 8 1 9 6 5 3 2
P15 SPEED Km/h 2 4 5 7 8 9 6 5 4 3
P16 SPEED Km/h 1 3 4 5 76 5 4 3 1
P17 SPEED Km/h 1 3 5 7 8 7 6 5 3 2
P18 SPEED Km/h 2 4 6 897 10 8 5 3
P19 SPEED Km/h 1 3 4 6 76 5 4 3 2
P20 SPEED Km/h 1 3 5 8 10 975 3 2
P21 SPEED Km/h 2 5798 7 6852
P22 SPEED Km/h 2 3 4 5 6 6 5 4 3 2
P23 SPEED Km/h 124 5 9 9 8 7 5 3
P24 SPEED Km/h 2 57 8 97 10 8 6 3
P25 SPEED Km/h 1 3 4 5 76 5 4 3 2
Incline % 03 6 4 3 1 4 5 21
P26 SPEED Km/h 3 6 797975 3 2
Incline % 2324 3 23 1 0 2
P27 SPEED Km/h 2 4 6 8986 5 4 3
Incline % 10 2 5 3 4 6 4 3 1
P28 SPEED Km/h 2 3 4 6 76 5 4 3 2
Incline % 0123 4 5 6 4 3 2
P29 SPEED Km/h 1 3 5 7 10 7 7 5 3 1
Incline % 3 3 2 2 0 403 3 1
P30 SPEED Km/h 2 4798 7 10 8 5 3
Incline % 0 2 4 1 3 5 21 3 1
P31 SPEED Km/h 2 3 4 5 76 5 4 3 1
Incline % 2 0 323 5 24 3 2
P32 SPEED Km/h 1 3 6 9 8975 3 2
Incline % 3 1 2 2 3 4 5 3 4 3
P33 SPEED Km/h 2 5798 7 985 3
Incline % 0 2 1 3 24 5 23 1
P34 SPEED Km/h 2 3 4 6 76 5 4 3 1
Incline % 0123 4 6 4 25 3
P35 SPEED Km/h 123 6 9 8 10 7 5 3
Incline % 23 4 3 4 5 5 3 3 2
P36 SPEED Km/h 2 4798 7 9852
Incline % 0 2 0 1 3 4 21 3 1
P37 SPEED Km/h 2 3 4 5 7 8 6 4 3 2
Incline % 03 6 4 3 1 4 5 21
Page 20 Page 21
Prog SPEED STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE 5 STAGE 6 STAGE 7 STAGE 8 STAGE 9 STAGE 10
P38 SPEED Km/h 3 5 7 8 2 8 7 5 3 2
Incline % 2324 3 23 1 0 2
P39 SPEED Km/h 2 4 6 8 7 8 6 4 4 3
Incline % 10 2 5 3 4 6 4 3 1
P40 SPEED Km/h 1 3 4 6 7 8 6 4 2 2
Incline % 0123 4 5 6 4 3 2
P41 SPEED Km/h 1 3 5 7975 3 21
Incline % 1 3 5 7 8 7 6 5 3 2
P42 SPEED Km/h 2 47 7 8 7 986 3
Incline % 0 2 4 1 3 5 21 3 1
P43 SPEED Km/h 2 3 4 5 6 7 8 6 3 2
Incline % 2 0 323 5 24 3 2
P44 SPEED Km/h 1 3 6 8 10 976 3 2
Incline % 3 1 2 2 3 4 5 3 4 3
P45 SPEED Km/h 2 5798 7 9852
Incline % 0 2 1 3 24 5 23 1
P46 SPEED Km/h 2 4 4 6 76 5 4 2 2
Incline % 0123 4 6 4 25 3
P47 SPEED Km/h 124 6 8910 7 5 3
Incline % 23 4 3 4 5 5 3 3 2
P48 SPEED Km/h 2 57 8 8 7 10 8 5 3
Incline % 0 2 0 1 3 4 21 3 1
P49 SPEED Km/h 2 5 6 8 8 7 10 8 4 3
Incline % 3 3 2 2 0 403 3 1
P50 SPEED Km/h 2 4 6 8 10 7 984 3
Incline % 0 2 4 1 3 5 21 3 1
P51
SPEED Km/h 2 3 4 6 76 5 4 3 2
Incline % 03 6 4 3 1 4 5 21
P52
SPEED Km/h 3 5 7989750 0
Incline % 2324 3 23 1 0 2
P53 SPEED Km/h 2 4 6 8 8 8 6 5 4 3
Incline % 10 2 5 3 4 6 4 3 1
P54 SPEED Km/h 2 3 4 6 76 5 4 3 2
Incline % 0123 4 5 6 4 3 2
P55 SPEED Km/h 1 3 5 7 10 7 7 5 3 1
Incline % 3 3 2 2 0 403 3 1
P56 SPEED Km/h 2 4798 7 10 8 5 3
Incline % 0 2 4 1 3 5 21 3 1
P57 SPEED Km/h 2 3 4 6 76 5 4 3 1
Incline % 2 0 323 5 24 3 2
P58 SPEED Km/h 1 3 6 9 10 975 3 2
Incline % 3 1 2 2 3 4 5 3 4 3
P59 SPEED Km/h 2 5798 7 10 8 5 3
Incline % 0123 4 6 4 25 3
P60
SPEED Km/h 2 3 4 6 76 5 4 3 2
Incline % 0123 4 6 4 25 3
P61 SPEED Km/h 124 6 9 9 10 7 5 3
Incline % 23 4 3 4 5 5 3 3 2
P62 SPEED Km/h 2 5798 7 10 8 5 3
Incline % 0 2 0 1 3 4 21 3 1
P63 SPEED Km/h 2 3 4 6 86 5 4 3 2
Incline % 03 6 4 3 1 4 5 21

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Prog SPEED STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE 5 STAGE 6 STAGE 7 STAGE 8 STAGE 9 STAGE 10
P64 SPEED Km/h 3 5 7 8 7 9 6 5 3 2
Incline % 2324 3 23 1 0 2
P65 SPEED Km/h 2 4 5 7 8 9 6 5 4 3
Incline % 10 2 5 3 4 6 4 3 1
P66 SPEED Km/h 1 3 4 5 76 5 4 3 1
Incline % 0123 4 5 6 4 3 2
P67 SPEED Km/h 1 3 5 7 8 7 6 5 3 2
Incline % 3 3 2 2 0 403 3 1
P68 SPEED Km/h 2 4 6 897 10 8 5 3
Incline % 0 2 4 1 3 5 21 3 1
P69 SPEED Km/h 1 3 4 6 76 5 4 3 2
Incline % 2 0 323 5 24 3 2
P70 SPEED Km/h 1 3 5 8 10 975 3 2
Incline % 3 1 2 2 3 4 5 3 4 3
P71 SPEED Km/h 2 5798 7 6852
Incline % 0 2 1 3 24 5 23 1
P72 SPEED Km/h 2 3 4 5 6 6 5 4 3 2
Incline % 0123 4 6 4 25 3
P73 SPEED Km/h 124 5 9 9 8 7 5 3
Incline % 23 4 3 4 5 5 3 3 2
P74 SPEED Km/h 2 57 8 97 10 8 6 3
Incline % 0 2 0 1 3 4 21 3 1
P75 SPEED Km/h 1 3 4 5 76 5 4 3 2
Incline % 03 6 4 3 1 4 5 21
P76 SPEED Km/h 3 6 797975 3 2
Incline % 2324 3 2 2 10 2
P77
SPEED Km/h 2 4 6 8986 5 4 3
Incline % 10 2 5 3 4 6 4 3 1
P78
SPEED Km/h 2 3 4 6 76 5 4 3 2
Incline % 0123 4 5 6 4 3 2
P79 SPEED Km/h 1257 10 7 7 5 3 1
Incline % 3 3 2 2 0 403 3 1
P80 SPEED Km/h 2 4798 7 10 8 5 3
Incline % 0 2 4 1 3 5 21 3 1
P81 SPEED Km/h 2 3 4 5 76 5 4 3 1
Incline % 2 0 323 5 24 3 2
P82 SPEED Km/h 1 3 6 9 8975 3 2
Incline % 3 1 2 2 3 4 5 3 4 3
P83 SPEED Km/h 2 5798 7 985 3
Incline % 0 2 1 3 24 5 23 1
P84 SPEED Km/h 2 3 4 6 76 5 4 3 1
Incline % 0123 4 6 4 25 3
P85 SPEED Km/h 123 6 9 8 10 7 5 3
Incline % 23 4 3 4 5 5 3 3 2
P86
SPEED Km/h 2 4798 7 9852
Incline % 0 2 0 1 3 4 21 3 1
P87 SPEED Km/h 2 3 4 5 7 8 6 4 3 2
Incline % 03 6 4 3 1 4 5 21
P88 SPEED Km/h 3 5 7 8 98 7 5 3 2
Incline % 2324 3 23 1 0 2
P89 SPEED Km/h 2 4 6 8 7 8 6 4 4 3
Incline % 10 2 5 3 4 6 4 3 1
Page 23
Prog SPEED STAGE 1 STAGE 2 STAGE 3 STAGE 4 STAGE 5 STAGE 6 STAGE 7 STAGE 8 STAGE 9 STAGE 10
P90 SPEED Km/h 1 3 4 6 7 8 6 4 2 2
Incline % 0123 4 5 6 4 3 2
P91 SPEED Km/h 1 3 5 7975 3 21
Incline % 3 3 2 2 0 403 3 1
P92 SPEED Km/h 2 47 7 8 7 986 3
Incline % 0 2 4 1 3 5 21 3 1
P93 SPEED Km/h 2 3 4 5 6 7 8 6 3 2
Incline % 2 0 323 5 24 3 2
P94 SPEED Km/h 1 3 6 8 10 976 3 2
Incline % 3 1 2 2 3 4 5 3 4 3
P95 SPEED Km/h 2 5798 7 985 3
Incline % 0 2 1 3 24 5 23 1
P96 SPEED Km/h 2 4 4 6 76 5 4 2 2
Incline % 0123 4 6 4 25 3
P97 SPEED Km/h 124 6 8910 7 5 3
Incline % 23 4 3 4 5 5 3 3 2
P98 SPEED Km/h 2 57 8 8 7 10 8 5 3
Incline % 0 2 0 1 3 4 21 3 1
P99 SPEED Km/h 2 5 6 7 8 7 8 6 4 3
Incline % 0 2 0 1 3 4 21 3 1
Total standard time of each pre set programmee is 30 minutes. This can be shortened to 10mins
and extended to a maximum of 99mins or anywhere inbetween with the stages coming to effect
accordingly.
Example of Programme 1
1. count down begins from 30min and decreases
2. started 2Km/h
3. at 27min went to 3Km/h
4. at 24min went to 4Km/h
5. at 20min went to 6Km/h
6. at 18min went to 7Km/h
7. at 15min went to 6Km/h
8. at 12min went to 5Km/h
9. at 9min went to 4Km/h
10. at 6min went to 3Km/h
11. at 3min went to 2Km/h
12. slow down begins
Example of Programme 1 with user manually selecting 10mins instead of standard 30mins
1. counts down from 10min
2. started at 2Km/h
3. at 9min went to 3Km/h
4. at 8min went to 4Km/h
5. at 7min went to 6Km/h
6. at 6min went to 7Km/h
7. at 5min went to 6Km/h
8. at 4min went to 5Km/h
9. at 3min went to 4Km/h
10. at 2min went to 3Km/h
11. at 1 min went to 2Km/h
12. slow down begins
45 calories burned, 0.70Km covered

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COMPUTER FUNCTION (PROGRAMME GRAPHS)
Programme 1 Programme 2
Programme 3 Programme 4
Programme 5 Programme 6
Programme 7 Programme 8
Programme 9 Programme 10
Programme 11 Programme 12
Programme 13 Programme 14
BLUE = Speed RED = Incline
Page 24 Page 25
Programme 15 Programme 16
Programme 17 Programme 18
Programme 19 Programme 20
Programme 21 Programme 22
Programme 23 Programme 24
Programme 25 Programme 26
Programme 27 Programme 28
BLUE = Speed RED = Incline

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Programme 29 Programme 30
Programme 31 Programme 32
Programme 33 Programme 34
Programme 35 Programme 36
Programme 37 Programme 38
Programme 39 Programme 40
Programme 41 Programme 42
BLUE = Speed RED = Incline
Page 26 Page 27
Programme 43 Programme 44
Programme 45 Programme 46
Programme 47 Programme 48
Programme 49 Programme 50
Programme 51 Programme 52
Programme 53 Programme 54
Programme 55 Programme 56
BLUE = Speed RED = Incline

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Programme 57 Programme 58
Programme 59 Programme 60
Programme 61 Programme 62
Programme 63 Programme 64
Programme 65 Programme 66
Programme 67 Programme 68
Programme 69 Programme 70
BLUE = Speed RED = Incline
Page 28 Page 29
Programme 71 Programme 72
Programme 73 Programme 74
Programme 75 Programme 76
Programme 77 Programme 78
Programme 79 Programme 80
Programme 81 Programme 82
Programme 83 Programme 84
BLUE = Speed RED = Incline

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Programme 85 Programme 86
Programme 87 Programme 88
Programme 89 Programme 90
Programme 91 Programme 92
Programme 93 Programme 94
Programme 95 Programme 96
Programme 97 Programme 98
BLUE = Speed RED = Incline
Page 31
Programme 99
BLUE = Speed RED = Incline

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HOW TO FOLD THE TREADMILL FOR STORAGE
Unplug the power cord. CAUTION: You must be able to safely lift 25 kg (55 lbs.) in order to
raise, lower, or move the treadmill.
1. Hold the treadmill with your hands in the locations shown directly below.
CAUTION:To decrease the possibility of injury, bend
your legs and keep your back straight. As you raise the treadmill, make
sure to lift with your legs rather than your back. Raise the treadmill fully until the
running deck is locked into position. You will hear a “Click” sound as the locking wheel pin
engages with the slot in the sliding locking bar.
2. Gently tighten the locking wheel pin. Your treadmill has now been safely folded.
To protect the oor or carpet from damage, place a mat under the treadmill. Keep the
treadmill out of direct sunlight. Do not leave the treadmill in the storage position in
temperatures above 30° C (85° F).
HOW TO MOVE THE TREADMILL
Before moving the treadmill, convert the treadmill to the storage position as described above.
Make sure that you have gently tightened the locking wheel pin and gently test before
moving that the treadmill looks and feels safe enough for you to move it.
1. Ensure that the area in which your treadmill will be moving to is clear, clean and at.
2. Tilt the treadmill forward until it rolls freely on its wheels. It is recommended that the
treadmill is moved by 2 persons at all times. To reduce the risk of injury , use
extreme caution whilst moving the treadmill. Do not attempt to move the treadmill
over an uneven surface.
3. Place one foot on the base, and carefully lower the treadmill until it is resting in the
HOW TO FOLD, MOVE & RELEASE THE TREADMILL
Page 32
storage position.
4. Your treadmill should now be in its desired location.
Please always take caution if moving the treadmill upstairs or to a new property or out building etc.
For such moves it is always recommended to instruct a qualied engineer from Branx Fitness (at a
cost) or to disassemble the treadmill safely to assume the at packed position and ret assembly
brackets and screws etc before attempting to lift, as recommended in the set up instructions
section. The treadmill should also be secured into the original packaging for signicant moves to
ensure no damage comes to the treadmill.
HOW TO LOWER (RELEASE) THE TREADMILL FOR USE
1. Ensure that the area in which your treadmill running deck will occupy in its unfolded state
is clear, clean and at.
2. Hold the treadmill rmly with both hands, and lower the treadmill to the oor.
CAUTION:To decrease the possibility of injury, bend
your legs and keep your back straight.
3. Push gently against the xed running deck in the direction of the console to remove the
load from the locking wheel pin. Then pull the locking wheel pin (twist if required to enable
its release) to disengage from the sliding bar.
4. On the release, the treadmill running deck hydraulic strut will take care of the rest,
ensuring a safe, smooth, quiet and controlled decent of the running deck without any
guidance required from the user.
5. The treadmill should now be ready to use.
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If you prefer to see all in video format please visit: http://www.branxtness.co.uk/video-tutorials
for all our video tutorials of general maintenance etc and for all FAQ’s (frequently asked questions)
Your treadmill is an advanced electromechanical device that delivers high performance exercise
options for you. To ensure the treadmill does you well it is imperative that you carry out the
cleaning and maintenance operations as outlined in this section. If in any doubt and after
watching our video tutorials etc you still feel you are uncomfortable or not willing to carry out these
procedures you can email us at: service@branxtness.co.uk and we can arrange for one of our
fully qualied technicians to visit you and do what is required. There will be a charge for this and
our team will advise you of this beforehand at all times.
Reasonable cleaning/lubricating should be made to extend the lifetime of your treadmill.
Performance is maximised when the belt and mat are kept as clean as possible.
WARNING: THE BELT/DECK FRICTION MAY PLAY A MAJOR ROLE IN THE FUNCTION
AND LIFE OF YOUR TREADMILL AND THAT IS WHY WE RECOMMEND YOU CONSTANTLY
LUBRICATE THIS FRICTION POINT TO PROLONG THE USEFUL LIFE OF YOUR TREADMILL.
FAILING TO DO THIS MAY VOID YOUR WARRANTY.
WARNING: UNPLUG POWER CORD BEFORE MAINTENANCE
WARNING: STOP TREADMILL BEFORE FOLDING
Placement in your Home
This treadmill should not be placed outdoors, in a garage or an outbuilding. Keep the treadmill in
a dry place with as little temperature variation as possible. We recommend placing a mat beneath
the treadmill, to protect both the treadmill and your ooring.
Care & Maintenance
Always place the equipment in a dry environment.
Use a warm, damp cloth to keep the product clean.
No wet cleaning of electrical components. Unplug before any care and maintenance.
The safety level of the equipment can be maintained only if it is regularly examined for damage
and wear. This includes any ropes, pulleys, nuts, bolts, moving parts, bushes, chains, wheels,
bearings & connection points etc.
Ensure that you inspect the product regularly-at least once a week is recommended.
Ensure that all xings are tight before use.
Always replace damaged/worn components with original parts from the manufacturer.
Lubrication
An insufciently lubricated deck will cause the belt, running deck and motor to wear out much
quicker. How often you should lubricate depends on usage, we recommend the following:
• Light use (less than 3 hours a week) –every 8 months
• Medium use (3 to 5 hours a week) –every 4 months
MAINTENANCE INSTRUCTIONS
Page 34
• Heavy use (more than 5 hours a week) –every 2 months
Keeping the deck lubricated is the most important activity you can carry out to prolong the
life of your treadmill. If in doubt, apply a little lubricant.
You can check for proper lubrication levels at any time by doing the following:
1. Disconnect the treadmill from the power supply.
2. Fold up the running deck, so the treadmill is in the storage position.
3. Put your hand underneath the mat and feel along the running deck, as close to the centre
of the deck as you can:
• If your hand gets a light coating of lubricant then no further lubrication is required.
• If the surface feels dry and your hand feels clean, then apply more lubricant.
Your treadmill comes ready supplied with a bottle of lubrication oil to use, apply a liberal amount
to a lint free cloth and run the cloth along the length of the running deck (underneath the mat).
It’s important to try and get the lubricant as close to centre of the deck as possible. Check the
lubrication level as detailed above and re-apply with the cloth if necessary.
If you need more lubricant, we recommend you use the Branx Fitness Treadmill Lubrication
Kit. Visit www.branxtness.co.uk
How to Lubricate Your Running Deck
To see a video of this being done please visit: http://www.branxtness.co.uk/video-tutorials
1. Ensure your treadmill is in the at position.
2. Turn off the treadmill power by positioning the power switch to the off position and then turn
off the plug at the mains wall socket and then remove the plug from the wall socket. This is
imperative for maintaining your safety at all times.
3. Using a clean cloth, lift the belt and clean all existing dust and debris.
4. Now that the deck has been cleaned and you have hovered up the dust from doing so its
time to apply the lubricant to the deck.
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5. Lift your running belt and apply 10/12ml under both sides of your treadmill matt (See picture
on page 35). Or apply a liberal amount to a lint free cloth and run the cloth along the length
of the running deck (underneath the mat NOT on the matt/belt itself). Focusing as close on
the strike zoon as possible, this is the area where your feet are mainly in contact with the
treadmill belt and running deck.
6. Now turn back on the treadmill power by plugging the plug back into the mains wall socket
and then positioning the power switch to the on position (See diagram on page 14) on the
treadmill. Don’t forget to attach the safety key.
7. Step on to the treadmill, using the foot plates rst, attach your safety key to your clothing for
safety reasons and then start the treadmill and walk on the running belt for approximately a
2/3 minutes to spread the lubricant evenly.
8. The lubrication procedure is now completed and you can stop the treadmill and turn it off.
Always keeping safety in mind as your number one priority.
CAUTION:Please keep lubricant away from children and
babies at all times. Keep the lubricant away from clothes, wash hands after
use and avoid contact with eyes. Rinse thoroughly with clean water should
contact with eyes occur and seek medical advice immediately. Always store
lubricant out of reach of babies and children.
Adjusting Running Belt Tension (if the belt is slipping or becomes loose)
The tension of the running belt has been pre-set at
the factory; however, with use, the belt can stretch
slightly and become loose. If the belt is too loose
you will nd it starts to slip during use. Check
Lubrication Before Adjusting the belt as symptoms
can be similar. To tighten the belt:
1. Set the treadmill to run at 3km/h
2. Locate the adjustment screws at the end of
the treadmill.
3. Using the allen key provided, adjust both screws by 1/2 turn clockwise. If the belt is too
tight, turn the screws anti-clockwise (See picture above). Do not over tighten the belt -
only turn the screws 1/2 turn before re-checking the belt.
4. Re-test the belt tension. If the belt still slips, repeat step 3
TIP: when correctly tensioned you should be able to lift the edge of the belt about 5 - 7 cm -
please only check this when the power is turned off.
Page 36
Adjusting Running Belt Alignment (if the belt is pulling to one side)
The alignment of the mat has been pre-set at the factory, however, the mat can be caused to run
out-of-line by a user’s running style (eg, more weight on one foot), or if it is placed on an uneven
surface - so it may need adjusting from time to time. If the mat is running out of alignment it will
track towards either the left or right hand side of the running deck.
If gaps are not alike follow adjustments below:
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Starting Your Workout
Begin each workout with a Warm Up session -
a few minutes of stretching to help prevent strains, pulls and cramps.
1. Get onto the treadmill, using the handrails for support, and place your feet on the side rails
(either side of the running belt).
2. Activate the treadmill (using the details found in this manual).
3. The treadmill will always start at the lowest speed, step onto the mat and walk at the same
speed.
4. Continue the rest of your workout.
Finishing Your Workout
1. Turn the treadmill to the lowest speed and incline settings.
2. Using the handrails for support place your feet on the side rails (either side of the running
belt).
3. Stop the treadmill.
4. Turn the treadmill off at the main power switch and remove the plug from the electrical
outlet.
5. Remove the safety key.
6. If necessary, wipe the treadmill down with a damp cloth.
Correct Running Form
1. Run in the centre of the running mat.
2. Keep your head erect and look straight ahead.
3. Shoulders should be square and level, don’t round your shoulders or swing them forwards
or backwards.
4. Keep your torso erect with the chest up so there’s plenty of room for the diaphragm to
move for proper breathing actions.
5. Do not lean forwards, backwards or slouch, as all of these posture deviations can place
a lot of stress on the lower back, interfering with proper running mechanics and possibly
causing lower back injury.
6. Feet should be pointed straight ahead and land directly under the hips.
FITNESS GUIDE
Page 38
Suggested Stretches
The correct form for several basic stretches are shown below. Move slowly as you stretch never
bounce.
1. Hamstring Stretch
Sit with one leg extended. Bring the sole of the
opposite foot toward you and rest it against the
inner thigh of your extended leg. Reach toward
your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
2. Calf/Achilles Stretch
With one leg in front of the other, reach
forward and place your hands against a wall.
Keep your back leg straight and your back foot
at on the oor. Bend your front leg, lean forward
and move your hips toward the wall. Hold for 15
counts, then relax. Repeat 3 times for each leg.
To cause further stretching of the achilles tendons,
bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
3. Quadriceps Stretch
With one hand against a wall for balance, reach
back and grasp one foot with your other hand.
Bring your heel as close to your buttocks as
possible. Hold for 15 counts, then relax. Repeat
3 times for each leg.
Stretches: Quadriceps and hip muscles.
4. Inner Thigh Stretch
Sit with the soles of your feet together and your knees
outward. Pull your feet toward your groin area as far as
possible. Hold for 15 counts, then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
How Long Should I Exercise For?
That really depends on your current level of tness. If you’re just starting out on a new exercise
programme, you should start gradually and build up - do not try to do too much too quickly. 30
minutes, 3 times a week should be enough.
Don’t push yourself too hard - you should never feel exhausted during or following exercise. It is
always recommended that you seek medical advice before beginning any new tness programme.
Page 39