Quantum T218 Treadmill

How to do a treadmill workout with the Quantum T-218 Treadmill

The Quantum T-218 Treadmill is designed for effective home cardio, featuring automatic incline, Bluetooth speakers, workout programs, and joint-friendly cushioning. This guide walks you through how to safely and efficiently use it — perfect for beginners and experienced users alike.

01) Prepare before you begin

• Wear proper workout shoes – Supportive, non-slip footwear is essential.
• Dress for comfort – Use breathable, flexible clothing.
• Position the treadmill – Place on a flat, level surface away from walls or obstructions.
• Attach the safety key – Clip it to your waistband; it will stop the treadmill if pulled.
• Keep water nearby Use the bottle holder to stay hydrated during your workout.

02) Start with a Warm-Up

• Power on the treadmill using the main switch.
  ✔ Press the START button — the belt will begin at 1.0 km/h after a short countdown.
• Begin walking slowly for 3–5 minutes to loosen up muscles and elevate your heart rate gradually.

03) Choose your workout type

Option A: Manual workout

• Adjust your speed using the SPEED + / – buttons.
• Adjust incline using INCLINE + / – to increase workout intensity (15 levels).
• Use this mode for complete control over your pace and incline.

Option B: Preset programs

• Press “PROG” to browse through 24 built-in workout programs (P01–P24).
• These include fat burning, interval training, endurance, and cardio-focused routines.
• The treadmill will automatically adjust speed and incline during the workout.

Option C: Goal-based mode

• Press the MODE button to select a target based on:
• • • Time
    • Distance
    • Calories
• Great for tracking progress and staying motivated.

04) Track your progress

The LCD display shows real-time metrics:

• • • Speed
    • Time
    • Distance
    • Calories burned
    • Pulse (hold the handgrip sensors)
    • Incline level

Use this to stay within your target heart rate zone and monitor your effort.

05) Enjoy entertainment while you train

• • • Connect your phone via Bluetooth to the built-in speakers.
    • Play music or audio workouts for a more enjoyable session.
    • Use the USB port to charge your phone while you exercise.

06) Cool down after workout

• • • Gradually lower the speed to a slow walk for 3–5 minutes.
    • This helps your heart rate and breathing return to normal.
    • Press the STOP button once fully cooled down.
    • Step off carefully, holding the handrails for safety.

07) After your workout

• • • Stretch: Focus on calves, thighs, glutes, and lower back.
    • Wipe down the machine using a clean cloth to remove sweat.
    • Remove the safety key and power off the treadmill if not in use.
    • Fold the treadmill (if desired) using the hydraulic soft-drop system.

Tips for better results

• • • Start slow if you’re a beginner — increase speed/incline gradually.
    • Use the body fat (FAT) test function weekly to track progress.
    • Train 3–5 times per week for 20–45 minutes per session.
    • Stay consistent, hydrate, and listen to your body.