Tunturi J3F - Manual (Page 4)

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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
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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.
TR AINER
: 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 TR AINER :
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