Tunturi T10 owner manual Operation, Programs 1

O W N E R ' S M A N U A L • T 1 0

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.

•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.

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. 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:

220 - AGE

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 defined 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 fitness. 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.

OPERATION

1.Put the Safety key to the ON position, and press START key, Monitor will go to Manual function.

2.Press the ELEVATION + – or SPEED+ – buttons to choose your desired program P1, P2, P3, P4, P5, P6,P7, U1 (user setting 1), and U2 (user setting 2).

MANUAL

a.Press Enter button to enter this program.

b.The time window will glitter. Use the ELEVATION + & ELEVATION or Speed + and Speed – button to set up the desired exercise time.

c.Press the Enter to confirm your setting value.

d.Distant window will glitter. Use the ELEVATION + – or SPEED+ –buttons to set up the desired distance.

e.Press the Enter to confirm your setting value.

f.Calorie window will glitter. Use the ELEVATION + – or SPEED+ –buttons to set up the desired calories to be consumed.

g.Press the Enter to confirm your setting value.

h.Press Start to begin exercise.

NOTE:

1.If you would not like to select any special target to reach, just press Start to do the exercise.

2.If you would like to skip the target setting, press the enter key to next setting value and this function will count up.

3.If you set up more than one target, once reach

the first target, Press Start again and this value will continue to count down until reach your next target.

PROGRAMS 1 – 7

PROGRAM 1: manual

PROGRAM 2 – PROGRAM 4: elevation Program combined speed Program(Elevation and speed will change automatically during the exercise.)

PROGRAM 5: Speed Program (Speed will change automatically during the exercise.)

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