Basics on Exercising

O W N E R ’ S M A N U A L •T 6 0

the risk of electrical shock. This product is equipped with a cord having an equipment-grounded conductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes

and ordinances. Do not use extension cables when connecting the equipment to the power source.

DANGER! Improper connection of the equipment- grounding conductor can result in a risk of electric shock. Check with a qualified electrician or serviceman, if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product - if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

Before training on a motor-driven treadmill, you should familiarise yourself with its functions and operation.

Working out with this equipment is excellent aerobic exercise, the principle being that the exercise should be suitably light but of long duration. Aerobic exercise is based on improving the body’s maximum oxygen uptake, which in turn improves endurance and fitness.

Aerobic exercise should above all be pleasant. You should perspire, but your heart rate should stay at a comfortable level. This will allow for a longer training session. Three 30 to 60 minute sessions a week is recommended, depending on your goals, fitness level and schedule.

If you prefer a walking exercise, you can increase the versatility and effort level of your workout by adjusting the elevation. For a more versatile walking exercise, you can also use light dumbbells to work your arm muscles. Remember to pay attention to safety concerns, such as maintaining your balance.

You’ll find information about using your exercise equipment and what makes for efficient training at Tunturi’s website at www.tunturi.com.

ABOUT THE EXERCISE ENVIRONMENT

•Make sure the exercise environment has adequate ventilation. To avoid catching cold, do not exercise in a draughty place.

•Place the treadmill on a firm, level surface. Allow 200x100 cm of clearance behind the treadmill and 100 cm on either side and in front of the treadmill. Make sure that children and pets stay away from this area while the treadmill is in use.

•We recommend that the equipment is placed on a protective base.

ABOUT USING THE EQUIPMENT

•Always unplug the treadmill from the electrical outlet after each training session.

•Only one person may use the equipment at a time.

•Keep hands clear of any moving parts. Never place hands, feet or any other objects under the treadmill

•Never leave the treadmill unattended when plugged

in.

•Wear appropriate clothing and shoes when exercising. Make sure your shoelaces are properly 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.

•Begin each workout at a low speed, and gradually increase your speed and/or treadmill elevation to a comfortable level according to your condition.

•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!

•To avoid numbness and pain in the neck, shoulder and back area, maintain an upright posture. Try to run in the middle of the track, within comfortable reach of the console.

•If you encounter any operational faults during

exercise, grip the handlebar for support and stand on the landing rails to the left and right of the running belt. Turn the power switch off and see the instructions under Malfunctions.

•If you experience nausea, dizziness or other abnormal symptoms while exercising, stop your workout at once and consult a physician.

FINISHING AN EXERCISE SESSION

•Finish each workout by gradually reducing the speed. Don’t forget to stretch at the end of the workout.

•Never leave the safety 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.

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. The most reliable heart rate