Exercise Profiles, Cooper Test

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 console 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. Compare your results to the fitness level categories for different age groups, shown in the table.

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 console 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 console 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 or the PSC function. The display shows the time elapsed and your estimated results throughout the test.

2.Once the 12 minutes are up, the console 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. Compare your results to the fitness level categories for different age groups, shown in the table.

EXERCISE PROFILES

Tunturi has developed different preset exercise profiles in order to ensure versatile, pleasant and goal-oriented training. The console gives an audio signal in advance

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of changes in a profile. The profile display shows the shape of the profile and the details of the next profile bar. If you want to use user details or save your workout, set your user details or select your user code (1-4). Press ENTER to confirm your selection.

A. Combination profiles 1-3 are exercise profiles with different effort levels and preset speed and elevation. You can programme the speed to a desired level and set the duration of the exercise to be displayed either in time or distance. These profiles do not require the use a heart rate belt, but that provides interesting additional information about your performance.

1.Press SELECT until the signal light shows the profile (1-3) you want. Press ENTER to confirm your selection.

2.Set profile distance/time. Press SELECT to move to profile duration (time / distance) setting. The previous duration set is shown on the display. Use the SELECT key to alternate between different setting values. You can change the value using the arrow keys (limit 10 minutes (10:00) – 3 hours (h3:00), adjusting at 5 minute steps /

3km – 42 km, adjusting at 1 km steps). Press ENTER to confirm your selection.

3.Press START. The exercise begins and the belt starts moving. You can scale the profile speed level up and down at 1 % steps using the arrow keys. Pressing SELECT during the exercise will display speed, elevation and heart rate profiles for the exercise.

4.Press STOP and the treadmill stops and moves

into waiting start for 5 minutes. You can restart the interrupted exercise by pressing the START key within 5 minutes or you can save your workout in the console’s memory (see Memory Function). Press the STOP key twice to end exercising and display feedback on your workout. The console then switches to its initial state.

5.The cool-down period will automatically start once you have completed the profile. After the cool-down the treadmill will stop. You can save your workout in the console’s memory (see Memory Function).

B. Rolling Hills is an interval exercise in which you can determine track speed yourself and set the distance to be run or the duration of the exercise. Rolling Hills allows you to regulate your speed using the PSC function. Unless you use PSC, this profile does not require the use of a heart rate belt. However, a heart rate belt will provide you with interesting additional information about your performance.

1.Press SELECT until the signal light shows the profile

4.Press ENTER to confirm your selection.

2.Press SELECT to move to profile duration (time / distance) setting. The previous duration set is shown on the display. Use the SELECT key to alternate between different setting values. You can change the value using the arrow keys (limit 10 minutes (10:00) – 3 hours (h3:00), adjusting at 5 minute steps / 3 km – 42 km, adjusting at 1 km steps).

3.Press START. The exercise begins and the belt starts moving. Use the speed control keys or PSC to adjust the speed. Pressing SELECT during the exercise will display elevation and heart rate profiles for the exercise.

4.You can scale the program elevation profile up and down using the arrow keys.