If you are a first time exerciser and have spoken to you doctor about exercise take a look at the following programme and see how easily you can complete your first mile.
1. Ensure you have been fully inducted on the treadmill of your choice.
2. Press “quick start” or equivalent button (seek advice from an instructor if unsure) on your machine and walk for 5 minutes at approx 4.0k per hour. Always maintain a pace that you feel comfortable with. If at any time you feel breathless, nauseous or dizzy then STOP your workout immediately.
3. Restart your machine and start walking at your previous comfortable speed. If this remains comfortable increase the pace so you are not breathless (i.e. you are able to maintain a conversation without difficulty whist walking).
4. Keep walking until you have reached 1.61 k. (1 mile) Check and record your time.
5. CONGRATULATIONS!!!!!!! YOU HAVE JUST ACHIEVED YOUR FIRST TIME ON THE THE SITE!!!!!
6. Now reduce the speed for a warm down walk of 4.0k or less for 5 minutes.
7. Enter your time on your personal profile page. Well Done on your first steps in the Great Treadmill Challenge!!
First Steps
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