Tunturi T40 owner manual Operation

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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.Insert the Safety key.

2.Press the power button. The monitor will turn on. The program window will display ENTER WEIGHT. Press the SPEED +/- or INCLINE +/- buttons to input your weight.

3.Press ENTER to confirm your setting value. The program window will display SELECT PROGRAM OR PRESS START.

4.Press SELECT button to select the desired program

P1-P9 or U1-U3 with the SPEED +/- or INCLINE +/- buttons.

PROGRAMS 1 – 9

1.In the program 1, the program window will display “MANUAL SPEED & INCLINE”. In the program

2 to program 6, the program window will display profile. In the program 7, the program window will display HRC ELEVATION, in the program 8 HRC SPEED and in the program 9 HRC COMBINATION. HRC ELEVATION = heart rate control is based on automatically changing treadmill elevation. In this mode, you need to adjust the speed manually.

HRC SPEED = heart rate control is based on automatically changing belt speed.

HRC COMBINATION = heart rate control is based on automatically, simultaneously changing treadmill elevation and belt speed.

Press the ENTER button to confirm your desired program.

2.The program window will display “ENTER YOUR WORKOUT TIME”. The TIME window will glitter. Press + / - button to set up your desired time to do the exercise. Press the ENTER button to confirm your setting value.

3.The program window will display “ENTER YOUR WORKOUT DISTANCE”. The DISTANCE window will glitter, press + / - button to set up your desired distance to do the exercise. Press the ENTER button to confirm your setting value.

4.The program window will display “ENTER YOUR WORKOUT CALORIES”. The CALORIES window will glitter, press + / - button to set up your desired calories to do the exercise. Press the ENTER button to confirm your setting value.

5.In the Program 1 to Program 6, press START to

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