JLL T350 AC Motorized Treadmill User Guide

JLL T350 AC Motorized Treadmill

Product Specifications

• 3 Customisable Programs
• 17 Preset Programs
• Program Types: Speed Only, Incline Only, Speed & Incline
• Program Duration : Each program loop is 2000 meters

Product Usage Instructions

About Programs

Treadmills can be used in various ways such as for warm-up, workout foundation, rehabilitation, etc. Programs help track fitness goals and provide structure to workouts.

Program Types

There are different program types available including Speed Only, Incline Only, and Speed & Incline programs. Each program is divided into 10 sections of 200 meters with varying speed and incline settings.

Custom Programs

The first 3 programs are customizable. Follow these steps to customize a program:

1. Press X1 for program 1, X2 for program 2, X3 for program 3
2. Select the program to customize by pressing P
3. Set speed using the +/- buttons and incline using the UP/DOWN buttons
4. Press SET and hold for 5 seconds to save each section

Heart-Rate Control Program

1. Press the SET button 5 times
2. Adjust desired heart-rate using the +/- button
3. Press START to begin the program or STOP to cancel
4. Hold pulse sensor while exercising

Preset Programs

JLL offers preset programs designed to cater to various fitness goals. These programs have been tested extensively to ensure effectiveness.

Progress Plan

The progress plan is categorized into Beginner, Intermediate, and Advanced levels. Each level consists of speed, incline, and speed & incline combination programs.

Frequently Asked Questions (FAQ)

Q: Can I create my custom programs?

• A: Yes, the treadmill allows you to customize the first 3 programs to suit your specific workout needs.

Q: How do I start the heart-rate control program?

• A: Press the SET button 5 times, adjust your desired heart rate, and press START to begin the program while holding the pulse sensor.

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.

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

CHARTS LEGEND

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 to select the program to customise
• Press and hold for 5 seconds
• Press +/- button to set up the speed
• Press UP/DOWN button to set up the incline
• Press SET button to save the first section
• Repeat this process until you reach section 10

HEART-RATE CONTROL PROGRAM

• 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

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.

SPEED INTRODUCTION

• 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

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

ROLLING HILLS

• CATEGORY: Beginner
• TYPE: Incline Only

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

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.

HILL ENDURANCE

• 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

6 km/h
INCLINE| 1| 2| 2| 4| 5| 7| 5| 7| 4| 2

FAST HILLS

• CATEGORY: Beginner
• TYPE: Speed & Incline
• DURATION: 19min 32sec
• *CALORIES:** 202 169
• 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

6 km/h
INCLINE| 1| 2| 2| 4| 5| 5| 6| 7| 4| 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

POSITIVE SPLIT SPRINT

• 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

• 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

MOUNTAIN CLIMBER

• CATEGORY: Intermediate
• TYPE: Incline Only

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

• 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.

MOUNTAIN RUNNER

• 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

• 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

UPHILL SPRINT

• 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

• 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

EXPLOSIVE SPRINT

• 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

• 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

EVEREST CLIMBER

• CATEGORY: Advanced
• TYPE: Incline Only

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

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.

EVEREST RUNNER

• 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

• 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

INTERVAL SPRINTS

• 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

• 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.

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.

BEGINNER 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

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

INTERMEDIATE 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

• 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

ADVANCED 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

• 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

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.

JUST WALK

• 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

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

COUNTRYSIDE HIKE

• 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

5 km/h
INCLINE| 5| 7| 10| 5| 7| 10| 13| 10| 13| 15

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Documents / Resources

| JLL T350 AC Motorized Treadmill [pdf] User Guide
T350 AC Motorized Treadmill, T350, AC Motorized Treadmill, Motorized Treadmill
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References

• JLL Fitness®: Buy Gym & Fitness Equipent Online (Official)

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