Tunturi J3.5F - Manual (Page 6)

6
OWNER’S MANUAL
• J3.5F
•
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:
208 – 0,7 X 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.
When selecting training attire, please note that
some fibers used in clothes (e.g. polyester,
polyamide) create static electricity which may
prevent reliable heart rate measurement.
Please note that a mobile phone, television and
other electrical appliances form an electro-
magnetic field around them which will cause
problems in heart rate measurement.
EXERCISING ON J3.5F TREADMILL
To switch on the power to the treadmill, connect
the power cord between the connector at the
front of the treadmill and a wall socket, and then
press the power switch to the on position. The
switch will light up.
MANUAL EXERCISE
Once the power is turned on and the safety key
is secured, you will see all values display at
zero. You can preset the speed and elevation
before you start training by using the speed
and elevation control keys. When you press
START , the belt starts moving after a 3-second
countdown. Use the control keys to adjust the
speed and elevation during the exercise. You
can also start the exercise directly by pressing
the
START
key. The belt starts moving after a 3-
second countdown at 1.0 km/h / 0.6 mph. Press
STOP to end your exercise.
SETTING TARGET VALUES
Press
SELECT
to display the desired target value:
1. press = preset exercise profiles, display shows
P1
.
2. press = target value for distance, display
shows 3.0 km.
Tunturi_J35F 6 28.8.2003, 14:33:08