Tunturi J9F E R C I S E P R O F I L E S, Training with PRE-PROGRAMMED Exercise Profiles

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2. The user interface requests the following information to form the basis of the test: weight, height, sex and age. Please enter the information using the up/down setting keys and confirm with the OK key; that also moves you forward to setting the next value.

3. You move automatically to the Test Warm-up for the test after entering your age. Running deck elevation is set at 1 % for the three-minute warm-up and in the walking test itself. Adjust speed with the Hare and Tortoise keys. Once the warm-up time display reaches zero, the walking test starts automatically. Walk as fast as you can, but don’t run!

4. Your fitness index value will be displayed at the end of the test in the central display window. Press any function key to exit the walking test.

E X E R C I S E P R O F I L E S

TRAINING WITH PRE-PROGRAMMED

EXERCISE PROFILES

1.Press the Prog key until the desired exercise

profile is displayed, e.g. PROFILE 3 (see the end of the manual for a detailed description of exercise profiles). The treadmill has 7 ready-to-use exercise profiles.

• PRO 1, 2 AND 3 are speed/elevation profiles in which running deck speed and elevation change in a preset way; those values can also be user-adjusted if required.

• PRO 4 AND 5 are heart-rate profiles in which running deck speed and elevation are adjusted according to how the exerciser’s heart-rate reacts to preset heart-rate changes.

• PRO 6 is a speed profile in which running deck speed changes in a preset way; you can adjust elevation yourself, if you wish.

• PRO 7 is an elevation profile in which running deck elevation changes in a preset way; you can adjust speed yourself.

• Press OK to confirm.

2. The text SET TIME and time are displayed. Set the duration of the exercise with the up/down keys.

• Press OK to confirm.

3.You can scale the speed of the exercise profile in 5% increments with the up/down arrow keys.

4. Start the exercise profile selected by pressing the Hare key. You can also scale the profiles with the arrow keys during training, if the speed you chose is too easy or demanding.

5.Press STOP once and the treadmill stops and moves into its waiting state (hold) for 5 minutes. You can restart the interrupted exercise during the waiting state by pressing the Hare key. Once the 5 minute waiting period is over, the exercise has ended and the device returns to profile selection state. You can also end your exercise by pressing the STOP key twice.

6. If you complete the exercise profile, the track speed will decrease to 3.2 km/hr at the end of the profile, or if the profile ends at a lower speed, the track will continue at that speed, and the treadmill switches to Manual mode.

CREATING AND SAVING YOUR

OWN TRAINING PROFILES

1.Press the Prog key until the display goes to its Own Profiles state. Press OK to confirm your selections.

2. The treadmill has 5 memory slots (OWN) for your own exercise profiles.

• Profiles 1-3 are for speed/elevation, in which you can set both running deck speed and elevation.

• Profiles 4 and 5 are heart-rate profiles where you can set your heart-rate during the exercise.

• The number line in the main window shows the memory position number (e.g. OWN 1). Please select the desired profile with the up/down arrow keys and press OK to confirm your choices.

3. The text SET TIME and time are displayed. Set the duration of the exercise with the up/down keys. Press OK to confirm.

4. Use the left/right setting keys to move in the profile to the position that you want to modify. Edit the profile with the up/down setting keys.

• In the speed/elevation exercise, the upper profile displayed shows speed and the lower the changes in elevation angle. The display shows the whole profile. Once you’ve run through the speed profile, you will automatically move to the elevation profile; and once you’ve finished that, you return to the beginning of the speed profile again.

• In the heart-rate exercise, you create only one profile that indicates changes in your heart-rate level.

• Press OK to save your profiles.

5.Start a profile exercise by pressing the Hare key. 6. If you want to edit a profile you’ve already created, select that profile and edit it in just the same way you created it.

7.To remove a profile you created earlier, select the relevant profile and press the Reset key.

MEASUREMENT OF RECOVERY PULSE

1.Press PROG key twice. The text RECOVERY TEST appears on display.

• Press OK to confirm.

In order to improve the reliability of recovery pulse measurement, always try to standardize the measurement situation as accurately as possible; start measuring at the same heart rate level as precisely as possible. The measurement takes two minutes, during which the text RECOVERY TEST and the heart rate are displayed. Try not to move during the measurement. At the end of the period the recovery ratio percentage are displayed. The smaller the reading the fitter you are. Note that

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