Tunturi J4F, J5F owner manual Beginning AN Exercise Session

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

This equipment has a built-in pulse receiver, which is compatible with a Polar T 31/ T41 telemetric pulse transmitter.

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 recommended by the American College of Sports Medicine (ACSM) as a guide:

O W N E R ' S M A N U A L • J 4 F / J 5 F

208 - 0,7 X AGE

This is an average value and the maximum varies from person to person. The maximum heart-rate diminishes on average by one point per year. If you belong to a risk group, 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 J4F/J5F 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.

ENTERING USER DETAILS

Press both the elevation control keys simultaneously to go to user details setting. An English-language info text will appear in the text field, which changes according to the value to be set. Press Enter to start.

1.Set gender (male, female). Use the arrow keys to change the setting, and press Enter to confirm your selection. You will then move to the next setting.

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