Tunturi J3F owner manual Women 226 age MEN 220 age, 70-80 % of maximum heart-rate

O W N E R ' S M A N U A L • J 3 F

hand while you pull out the adjustment knob with your right hand. Snap the knob back into the desired position. Check to make sure it is secured in position.

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.

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:

WOMEN: 226 - age MEN: 220 - age

These are average values and 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 defi ned 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 fi tness. 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.

FUNCTION KEYS

STOP Slows the running belt gradually to a complete stop.

SPEED CONTROL KEYS Speed control keys

(Tortoise/Hare) are located below the display. Hare key increases the belt speed in 0,1 km/h increments, the tortoise key decreases

it in 0,1 km/h increments. Pressing these keys longer makes the speed change faster. Track speed ranges from 1,0-12 km/h.

SELECT Before you press the green start key,

it selects the preset programs. P1-Easy walking, P2-weight loss, P3-strength training. Once you have pressed the green start key, you may select the display value of either distance or calories.

START Activates and slowly increases the speed of the running belt until it reaches your set training speed.

DISPLAYS

TIME 0:00 to 59:59, 1 second increment DISTANCE 0-19.9 km, 1 km increment CALORIES 0-999 calories, 1 calorie increment SPEED 1-12 km/h, 0,1 km/h increment

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