Tunturi T20 - Manual (Page 6)

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tied. To avoid injury and unnecessary wear on your
treadmill, be sure your shoes are free of any debris
such as gravel and small pebbles.
BEGINNING AN EXERCISE SESSION
• To avoid muscular pain and strain, begin and end
each workout by stretching.
• Stand on the landing rails to the left and right of the
running belt. Do not stand on the running belt.
•
Always hold the handrail for support when getting
on or off the treadmill and when changing the speed
during exercise. Do not jump off the running belt
while it is moving!
•
If you experience nausea, dizziness or other
abnormal symptoms while exercising, stop your
workout at once and consult a physician.
FINISHING AN EXERCISE SESSION
•
Never leave the safety tether key in the treadmill.
• Use the main power switch to turn the unit off.
•
Unplug the electrical cord from the wall outlet and
from the treadmill.
•
If necessary clean the treadmill from sweat with a
damp cloth. Do not use solvents.
• Store the electrical cord where it is clear from all
pathways and out of childrens’ reach.
HOW TO MOTIVATE YOURSELF TO CONTINUE
In order to reach the goals you have set, you’ll need
to keep finding the motivation to continue so you
achieve your ultimate goal: life-long health and a new
quality of living.
•
Set yourself realistic targets.
• Progress step-by-step according to your schedule.
• Keep a fitness diary and write down your progress.
• Change your way of exercising from time to time.
• Use your imagination.
•
Learn self-discipline.
One important aspect of your training is versatility.
Varying your training exercises different muscle
groups and helps maintain motivation.
HEART RATE
No matter what your goal, you’ll get the best results
by training at the right level of effort, and the best
measure is your own heart rate. First find your
maximum heart rate i.e. where the rate doesn’t
increase with added effort. If you don’t know your
maximum heart rate, please use the following formula
as a guide:
220 - AGE
The maximum varies from person to person. The
maximum heart rate diminishes on average by one
point per year. If you belong to one of the risk groups
mentioned earlier, ask a doctor to measure your
maximum heart rate for you. We have defined three
different heart-rate zones to help you with targeted
training.
BEGINNER: 50-60 % of maximum heart rate
Also suitable for weight-watchers, convalescents
and those who haven’t exercised for a long time.
Three sessions a week of at least a half-hour each
is recommended. Regular exercise considerably
improves beginners’ respiratory and circulatory
performance and you will quickly feel your
improvement.
TRAINER: 60-70 % of maximum heart rate
Perfect for improving and maintaining fitness.
Even reasonable effort develops the heart and lungs
effectively, training for a minimum of 30 minutes at
least three times a week. To improve your condition
still further, increase either frequency or effort, but not
both at the same time!
ACTIVE TRAINER: 70-80 % of maximum heart rate
Exercise at this level suits only the fittest and
presupposes long-endurance workouts.
OPERATION
1. Put the Safety key to the ON position.
2. Press the power button.
The monitor will turn on. The program window will
display ENTER WEIGHT. The time window will
display the weight value 150 Lb or 70Kg. Press the +
/ - button to input your weight.
3.
Press ENTER to confirm your setting value.
The program window will display SELECT
PROGRAM OR PRESS START.
4.
Press the program button to choose your desired
program 1-8 and User 1-3.
PROGRAM 1 - 8
In the program 1, the program window will display”
MANUAL SPEED & INCLINE”. In the program 2 to
program 6, the program window will display profile.
In the program7, the program window will display
“HRC WEIGHT LOSS”. In the program 8, the
program window will display”HRC CARDIO”
5. Press enter button to confirm your desired program.
The program window will display “ ENTER YOUR
WORKOUT TIME.
6. Press + / - button to set up your desired time to
do the exercise. TIME window will glitter. Press + /
- button to set up your desired time to do the exercise.
7.
Press the Enter button to confirm your setting value.
In the program 1 to Program 6, the program window
will display “PRESS START TO BEGIN”.
In the program 7 to Program 8, the program window
will display ”ENTER AGE”.
7-1 Press + / - button input your age.
7-2
Press ENTER to confirm your age.
7-3 The program window will display “TARGET
HEART RATE”, press +/- button to input desired
target heart rate, then press ENTER to confirm the