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OWNER'S MANUAL • J4F/J5F
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 fi nding 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 fi tness 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
fi nd 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:
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 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 fi ttest and
presupposes long-endurance workouts.
When selecting training attire, please note
that some fi bers 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
fi eld 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
fi eld, 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 confi rm your
selection. You will then move to the next setting.
TUNTURI_J4F_J5F 5 26.11.2003, 15:34:37