Tunturi T90 Rehab owner manual P3 Fitness Tests, P4-P16 Preset Training Programs

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P3: FITNESS TESTS

The treadmill features two different fitness tests. The fast-paced 2 km walking test requires a lower level of effort, while the 12-minute Cooper run test is better suited to those who are fit.

1.Press SELECT until the signal light shows next to the text TEST. Press ENTER to confirm your selection.

2.Press SELECT to choose between the 2 km walking test and the Cooper test. Press ENTER to confirm your selection.

2 km walking test

The walking test requires the use of a heart rate transmitter belt. The test measures your fitness level on the basis of your heart rate level during the exercise and the time taken to complete the

2 km distance. The test is preceded by a 3-minute warm-up period. We also recommend you continue walking slowly after the test, so that your heart rate returns smoothly to normal. On the basis of your performance, the meter will display an estimate of your maximum oxygen uptake capacity.

Beginning the walking test:

1.The display prompts for user height: enter your height with the arrow keys. Press ENTER to confirm your setting.

2.The display prompts for the user’s sex: enter your sex with the arrow keys. Press ENTER to confirm your setting.

3.The display prompts for user weight: enter your weight with the arrow keys. Press ENTER to confirm your setting.

4.The display prompts for the user’s age: enter your age with the arrow keys. Press ENTER to confirm your setting.

5.The display reads WARM UP to indicate you can begin the 3-minute warm-up period. Begin the warm-up period by pressing START.

6.The running deck elevation is adjusted at 1 %

to simulate air resistance. Adjust speed using the speed control keys. We recommend that you warm up by walking at a slightly faster pace than normally.

7.During the warm-up period, time will count down from three minutes. When the time displays 0:00, the meter gives an audio signal and the actual test will begin (TEST STARTED!).

Performing the walking test:

1.The goal is to walk the 2 km distance as quickly as possible. Adjust the speed yourself by using the speed control keys. Do not run during the test!

2.If the heart rate measurement is not working correctly, the display will show the alert CHECK TRANSMITTER. You should then make sure that you have properly followed the instructions on the use of the heart rate belt.

3.Once the 2 km distance is covered, the meter gives an audio signal. The test is automatically followed by a 5-minute cool-down period, after which the treadmill will stop. The display gives the test result as your maximum oxygen uptake capacity and shows an estimate of your fitness level.

Cooper test

The Cooper test is used to calculate your fitness level on the basis of the distance you run in a period of 12 minutes: the longer the distance you cover, the better your fitness level. The test is preceded by a 3-minute warm-up period. We also recommend you continue walking slowly after the test, so that your heart rate returns smoothly to normal. On the basis of your performance, the meter will display an estimate of your maximum oxygen uptake capacity.

Beginning the Cooper test:

1.The display reads COOPER SELECTED. Press START to confirm your selection.

2.The display prompts for the user’s sex: enter your sex with the arrow keys. Press ENTER to confirm your setting.

3.The display prompts for the user’s age: enter your age with the arrow keys. Press ENTER to confirm your setting.

4.The display reads WARM UP to indicate you can begin the 3-minute warm-up period. Begin the warm-up period by pressing START.

5.The running deck elevation is adjusted at 1 %

to simulate air resistance. Adjust speed using the speed control keys. We recommend that you warm up by walking at a slightly faster pace than normally.

6.During the warm-up period, time will count down from three minutes. When the time displays 0:00, the meter gives an audio signal and the actual test will begin (TEST STARTED!).

Performing the Cooper test:

1.The goal is to run as long a distance as possible in a period of 12 minutes. Adjust the speed yourself by using the speed control keys.

2.The display shows the time elapsed and your estimated results throughout the test.

3.Once the 12 minutes are up, the meter gives an audio signal. The test is automatically followed by a 5-minute cool-down period, after which the treadmill will stop. The display gives the test result as your maximum oxygen uptake capacity and shows an estimate of your fitness level.

P4-P16: PRESET TRAINING PROGRAMS

Tunturi has developed different preset exercise programs in order to ensure versatile, pleasant and goal-oriented training. The meter provides detailed information about the selected program during the exercise. The meter gives an audio signal in advance of changes in a program. The profile display shows the shape of the program profile and the details of the next program profile bar.

P4 is a manual exercise program. The display shows a 400 m track and calculates your time for each lap.

1.Press SELECT until the signal light shows the program (P4) you want.

2.Press START. The belt starts moving at 1,5 km/h / 1,0 mph. Use the RABBIT/TURTLE keys or the SPEED

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