JLL Fitness®: Buy Gym & Fitness Equipent Online (Official)
User Guide for JLL models including: T350 AC Motorized Treadmill, T350, AC Motorized Treadmill, Motorized Treadmill
File Info : application/pdf, 17 Pages, 1.55MB
DocumentDocumentTREADMILL PROGRAM GUIDE 3 CUSTOMISABLE + 17 PRESET PROGRAMS DISCLAIMER · You should consult your physician, doctor or other health care professional before starting or taking part in any of our workout guides. It is your responsibility to evaluate your own health before taking part or performing any physical activity you may see associated with JLL Fitness Ltd. · Always seek professional advice before changing your diet or starting any exercise program. · JLL Fitness Ltd is not liable for any injuries or damages that may occur when using our content for fitness purposes. · Users must be cautious when using the top speeds on this treadmill. Although the machine has a top speed of 18 km/h, for safety reasons, JLL Fitness Ltd does not recommend exceeding 16 km/h. · Advanced category programs are designed for advanced/professional runners. The treadmill runs at a high speed on these programs so users MUST be confident that they can run at this level. · By reading this you assume full responsibility for any injuries or changes to your physical wellbeing. You waive all rights and release JLL Fitness Ltd of blame from any injuries or damages to property that may occur whilst following our advice. · This guide offers health and fitness advice that is designed for educational purposes only. We provide this content purely as advice and should not be used as a substitute or replacement for professional advice. · JLL Fitness Ltd are NOT qualified or licensed health professionals, fitness instructors or personal trainers. The content we produce is created as suggestions or advice from a personal point of view. CONTENTS - About programs - Custom programs - How to customise programs - Heart-rate control program - Preset programs - Progress plan - HIIT - Walking p. 4 p. 5 p. 5 p. 5 p. 6 p. 6 p. 13 p. 15 ABOUT PROGRAMS Many people use treadmills in different ways. Treadmills can be used as the main foundation for a workout or can be used to warm up, cool down, rehabilitate and much more. Treadmill programs are a great way to keep track of your fitness and give you goals to aim for as you improve or maintain your fitness. Choosing the right program is important depending on what you want to achieve with your treadmill. Each program is split into 10 sections of 200 metres in which a variety of speed and inclines change which improves burning calories, building strength and improving stamina and endurance. The program will loop when it finishes its 2000 metre duration. PROGRAM TYPES SPEED ONLY INCLINE ONLY SPEED & INCLINE CHARTS LEGEND Speed Recommended Maximum Speed 4 Incline Maximum Incline Limit Speed Change Indicator Incline Change Indicator Speed & Incline Change Indicator High Speed/Incline Warning CUSTOM PROGRAMS The first 3 programs on the treadmill are customisable which gives you complete control over your workout. If you feel that the programs need changing or that you want to tailor them to specifically suit your needs, then the customisable programs are for you. Each program has 10 sections that change every 200 metres. HOW TO CUSTOMISE PROGRAMS PRESS X1 p01 PRESS X2 p02 PRESS X3 p03 Press P to select the program to customise SET Press SET and hold for 5 seconds RIGHT Press +/- button to set up the speed LEFT Press UP/DOWN button to set up the incline SET 001 T/min p01 Press SET button to save the first section X10 SET 010 T/min p01 Repeat this process until you reach section 10 HEART-RATE CONTROL PROGRAM SET START STOP X5 Press SET button 5 times Press +/- button to amend the desired heart-rate Press START button to start or STOP to cancel Put your hands on the pulse sensor and hold while exercising 5 PRESET PROGRAMS At JLL we have designed and created specific programs to help you achieve your fitness goals. Our programs have been extensively tested by our team to provide you with the best treadmill programs for your fitness level. We took a lot of feedback on board to shape, change and create these treadmill programs that suit the needs of any user. PROGRESS PLAN Our progress plan is divided into 3 categories: Beginner, Intermediate and Advanced. So no matter what your fitness level is, there is a program for you. We've designed our programs so you can see physical progress as you work your way through each program level. Each difficulty level is made up of 1 speed program, 1 incline program and 2 speed & incline combination programs. 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 4. SPEED INTRODUCTION PROGRESS PLAN CATEGORY: Beginner TYPE: Speed Only DURATION: 18min 03sec CALORIES*: 178 148 WORKOUT DESCRIPTION Introduce yourself to speed training with this program. The gradual increase in speed is great for getting you used to running at a quick pace on a treadmill. Because of the intervals of increased speed, this program is great for fat burning. DETAILED TABLE SECTION SPEED 1 5 km/h 2 5 km/h 3 6 km/h 4 7 km/h 5 8 km/h 6 9 km/h 7 9 km/h 8 8 km/h 9 7 km/h 10 6 km/h * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 6 20 MAX.INCLINE 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 5. ROLLING HILLS CATEGORY: Beginner TYPE: Incline Only PROGRESS PLAN WORKOUT DESCRIPTION This program alternates between low levels of incline to recreate walking or running on hills. Using incline activates stabiliser muscles in your legs, so your lower body gets a good workout. Use this program to burn fat and build muscle in your calves and thighs. DETAILED TABLE SECTION INCLINE 1 2 3 4 5 6 7 8 9 10 0 7 5 7 5 7 5 7 5 7 Speed is to be set by the user on all Incline Only programs. Due to this, we cannot estimate calories burned or the duration of the program. 20 MAX.INCLINE 19 18 17 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 6. HILL ENDURANCE PROGRESS PLAN CATEGORY: Beginner TYPE: Speed & Incline DURATION: 18min 22sec CALORIES*: 208 175 WORKOUT DESCRIPTION Combine both speed and intervals with the Hill Endurance program. The constant speed and alternating levels of incline is great for building stamina and endurance, training you to run for longer. DETAILED TABLE SECTION SPEED INCLINE 1 5 km/h 1 2 5 km/h 2 3 6 km/h 2 4 7 km/h 4 5 8 km/h 5 6 8 km/h 7 7 8 km/h 5 8 8 km/h 7 9 7 km/h 4 10 6 km/h 2 * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 7 20 MAX.INCLINE 19 18 17 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 7. FAST HILLS PROGRESS PLAN CATEGORY: Beginner TYPE: Speed & Incline DURATION: 19min 32sec CALORIES*: 202 169 WORKOUT DESCRIPTION The Fast Hills program uses lower levels of incline but higher speeds to recreate the feeling of hill running. This program is ideal for fat burning and building lean lower body muscle. DETAILED TABLE SECTION SPEED INCLINE 1 7 km/h 1 2 8 km/h 2 3 9 km/h 2 4 8 km/h 4 5 7 km/h 5 6 5 km/h 5 7 5 km/h 6 8 5 km/h 7 9 5 km/h 4 10 6 km/h 2 * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 8. POSITIVE SPLIT SPRINT PROGRESS PLAN CATEGORY: Intermediate TYPE: Speed Only DURATION: 14min 46sec CALORIES*: 188 157 WORKOUT DESCRIPTION Produce a positive split with this program as you power through the first half and use the second half to recover. Watch out for that sprint at the end though! Use this program to improve your overall speed and to burn fat. DETAILED TABLE SECTION SPEED 1 5 km/h 2 14 km/h 3 14 km/h 4 12 km/h 5 11 km/h 6 9 km/h 7 7 km/h 8 6 km/h 9 5 km/h 10 14 km/h * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 8 20 MAX.INCLINE 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 9. MOUNTAIN CLIMBER CATEGORY: Intermediate TYPE: Incline Only PROGRESS PLAN WORKOUT DESCRIPTION The Mountain Climber program takes incline training to the next level! Levels of incline alternate to give you adequate times for recovery as you tackle steep inclines. Build muscle in your calves, thighs and glutes with this program. DETAILED TABLE SECTION INCLINE 1 2 3 4 5 6 7 8 9 10 0 13 13 11 13 13 11 13 13 11 Speed is to be set by the user on all Incline Only programs. Due to this, we cannot estimate calories burned or the duration of the program. 20 MAX.INCLINE 19 18 17 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 10. MOUNTAIN RUNNER PROGRESS PLAN CATEGORY: Intermediate TYPE: Speed & Incline DURATION: 13min 15sec CALORIES*: 242 202 WORKOUT DESCRIPTION Start quickly at low levels of incline and slow down as the incline increases. Use this program for toning legs, burning fat and building lean muscle in the calves, thighs and glutes. The high levels of incline are ideal for accelerating your heart-rate. DETAILED TABLE SECTION SPEED INCLINE 1 9 km/h 1 2 13 km/h 5 3 14 km/h 5 4 8 km/h 7 5 10 km/h 10 6 8 km/h 7 7 8 km/h 10 8 7 km/h 13 9 8 km/h 10 10 8 km/h 7 * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 9 20 MAX.INCLINE 19 18 17 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 11. UPHILL SPRINT PROGRESS PLAN CATEGORY: Intermediate TYPE: Speed & Incline DURATION: 12min 35sec CALORIES*: 238 194 WORKOUT DESCRIPTION Use this program if you are serious about torching calories. The combination between incline and speed will raise your heart-rate which will optimise fat burning. The incline isn't too high with this program so you can focus on producing great speed. DETAILED TABLE SECTION SPEED INCLINE 1 8 km/h 0 2 7 km/h 5 3 8 km/h 5 4 9 km/h 7 5 10 km/h 10 6 10 km/h 10 7 11 km/h 7 8 12 km/h 8 9 14 km/h 3 10 12 km/h 6 * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 12. EXPLOSIVE SPRINT PROGRESS PLAN CATEGORY: Advanced TYPE: Speed Only DURATION: 12min 01sec CALORIES*: 182 155 WORKOUT DESCRIPTION The clue is in the title! Hit top speed straight away and slowly decrease as you build up to the final sprint. Build explosive power and improve your overall speed as you push yourself to your limits. DETAILED TABLE SECTION SPEED 1 7 km/h 2 16 km/h 3 14 km/h 4 12 km/h 5 11 km/h 6 10 km/h 7 9 km/h 8 9 km/h 9 7 km/h 10 16 km/h * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 10 20 MAX.INCLINE 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 13. EVEREST CLIMBER CATEGORY: Advanced TYPE: Incline Only PROGRESS PLAN WORKOUT DESCRIPTION Don't let the name intimidate you. This program will have you climbing the steepest inclines to build lean muscle in your calves, glutes and thighs. DETAILED TABLE SECTION INCLINE 1 2 3 4 5 6 7 8 9 10 0 16 17 20 17 20 17 20 17 12 Speed is to be set by the user on all Incline Only programs. Due to this, we cannot estimate calories burned or the duration of the program. 20 MAX.INCLINE 19 18 17 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 14. EVEREST RUNNER PROGRESS PLAN CATEGORY: Advanced TYPE: Speed & Incline DURATION: 12min 10sec CALORIES*: 270 226 WORKOUT DESCRIPTION Test your limits with the Everest Runner program. Running at steep inclines will raise your heart-rate which will optimise fat burning. This program will also build explosive power in your legs as you work your thighs, glutes and calves. DETAILED TABLE SECTION SPEED INCLINE 1 10 km/h 5 2 15 km/h 7 3 14 km/h 14 4 12 km/h 17 5 11 km/h 20 6 8 km/h 5 7 10 km/h 13 8 10 km/h 15 9 8 km/h 10 10 15 km/h 8 * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 11 20 MAX.INCLINE 19 18 17 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 15. INTERVAL SPRINTS PROGRESS PLAN CATEGORY: Advanced TYPE: Speed & Incline DURATION: 12min 09sec CALORIES*: 253 212 WORKOUT DESCRIPTION Focus on your speed with Interval Sprints. High levels of speed with intervals of rest will increase your overall leg power. The added levels of increasing incline will push you to your limits! DETAILED TABLE SECTION SPEED INCLINE 1 10 km/h 5 2 11 km/h 7 3 13 km/h 14 4 12 km/h 14 5 15 km/h 7 6 10 km/h 5 7 12 km/h 13 8 10 km/h 15 9 6 km/h 5 10 16 km/h 5 * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator WARNING Programs in the Advanced category may go up to speeds of 15 & 16 km/h. Users are urged to take caution when running at this speed. Ensure that the safety clip is always attached. 12 HIIT HIIT stands for High Intensity Interval Training. These programs are made up of short periods of hard work followed by a period of rest to allow yourself to recover. HIIT programs are popular because they are great for fat burning, building lean muscle and what's more, most of them take less than 20 minutes to complete. Once again, to consider every fitness level here we've provided HIIT programs at beginner, intermediate and advanced difficulties. Ready for some science? HIIT training works by increasing your heart-rate which increases the body's need for oxygen during the workout. This in turn creates an oxygen shortage which means your body asks for more oxygen during the recovery period. All this results in your body burning more fat in a short amount of time, including burning calories hours after you've finished the workout. 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 16. BEGINNER HIIT HIIT CATEGORY: Beginner TYPE: Speed Only DURATION: 26min 27sec CALORIES*: 165 140 WORKOUT DESCRIPTION If you're new to HIIT training, then this is where to begin. We've designed this program to gently ease you into HIIT sessions without compromising on a good workout at the same time. DETAILED TABLE SECTION SPEED 1 9 km/h 2 3 km/h 3 9 km/h 4 3 km/h 5 9 km/h 6 3 km/h 7 9 km/h 8 3 km/h 9 9 km/h 10 3 km/h * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 13 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 17. INTERMEDIATE HIIT HIIT CATEGORY: Intermediate TYPE: Speed Only DURATION: 17min 00sec CALORIES*: 150 125 WORKOUT DESCRIPTION Once you've got the hang of HIIT training, then the intermediate HIIT program will test your limits and really accelerate weight loss. This program is also great for building muscle in the lower body and improving your conditioning. DETAILED TABLE SECTION SPEED 1 12 km/h 2 5 km/h 3 12 km/h 4 5 km/h 5 12 km/h 6 5 km/h 7 12 km/h 8 5 km/h 9 12 km/h 10 5 km/h * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 REC. MAX. SPEED 18. ADVANCED HIIT HIIT CATEGORY: Advanced TYPE: Speed Only DURATION: 11min 25sec CALORIES*: 185 155 WORKOUT DESCRIPTION Take yourself to your peak with the Advanced HIIT program. Sprint in speeds of up to 16km/h for short periods of time followed by extended periods of rest so you really accelerate your heart-rate and optimise fat burning. DETAILED TABLE SECTION SPEED 1 16 km/h 2 8 km/h 3 16 km/h 4 8 km/h 5 16 km/h 6 8 km/h 7 16 km/h 8 8 km/h 9 16 km/h 10 8 km/h * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 14 WALKING If running isn't your thing then the Walking programs are ideal for burning calories at a steady pace. These programs use a combination of various speeds and incline to raise your heart-rate and promote weight loss in a gentle way that's easy on the joints and muscles. At JLL, we've provided you with 2 different walking workouts. In these 2 programs, we've covered every aspect of walking which includes walking at various paces, fast and slow, and also walking at varying inclines to keep your body guessing which optimises weight loss and muscle building. 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 19. JUST WALK WALKING CATEGORY: Beginner TYPE: Speed Only DURATION: 31min 08sec CALORIES*: 129 109 WORKOUT DESCRIPTION If you are a walking enthusiast, then this program is for you. Walk between different paces as you stretch out those legs and burn calories in a way that's easy on the joints. The Just Walk program can also be used to warm up. DETAILED TABLE SECTION SPEED 1 3 km/h 2 5 km/h 3 5 km/h 4 3 km/h 5 3 km/h 6 5 km/h 7 5 km/h 8 5 km/h 9 5 km/h 10 4 km/h * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 15 20 MAX.INCLINE 19 18 17 16 REC. MAX. SPEED 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 200 400 600 800 1000 1200 1400 1600 1800 2000 20. COUNTRYSIDE HIKE WALKING CATEGORY: Beginner TYPE: Speed & Incline DURATION: 28min 00sec CALORIES*: 266 224 WORKOUT DESCRIPTION Try this program if you like walking but also like a challenge. Walk between different speeds and inclines to burn more calories and tone your calves, glutes and thighs. The Countryside Hike is gentle on the joints but tough on fat burning! DETAILED TABLE SECTION SPEED INCLINE 1 3 km/h 5 2 4 km/h 7 3 5 km/h 10 4 6 km/h 5 5 3 km/h 7 6 4 km/h 10 7 5 km/h 13 8 6 km/h 10 9 5 km/h 13 10 5 km/h 15 * Based on the average male and female weight in the UK. For a more accurate burned calories estimate, please visit www.jllfitness.co.uk/programs/calculator 16 WWW.JLLFITNESS.CO.UK © JLL Fitness Ltd. All rights reserved.