Ol Hevi bilong Nidim Taim Bilong Yusim Tredmil

1. Taem yu statem Tredmil, i moa gud blong step long ol bod blong leg long tugeta saed, mo afta yu step long belt we i stap ron afta we yu stat.
2. Long stat, stat long slo i go long spit, statim Woming na isi isi i go hariap.
3. Taem yu stap ron, i moa gud blong swingim ol han blong yu i go antap mo no spel long han blong yu, from se hemia i no gud blong tekpat long aerobik eksasaes truaot long bodi mo eksasaes ifek i save no gud olsem.
4. Sapos i gat sefti baten port long Tredmil, i moabeta long pasim sefti baten long bodi taim yu ran, bai yu no kisim bagarap long wanem, yu no inap stopim Tredmil long taim taim yu ran hariap. (Treadmil i stop otomatik taem oli pulumaot sefti baten)
5. Stretpela pasin bilong ran em long putim insait na stretim bros bilong yu. Pastaim, ating em bai hatwok, tasol bihain long em i wok yet inap longpela taim, sapos yu gat stretpela pasin bilong ran inap helpim yu tru long fitnes na sepim.
6. Taim Tredmil i stop, spit i mas stat tu long spit i go long slo, bai bodi bilong man i gat wanpela proses bilong tingim bek, bai ol manmeri i no inap pilim het i slek taim ol i lusim masin. Sapos yu ran long Tredmil na stop long go daun, bai yu pilim het i slek, na dispela i isi long mekim yu pundaun.