Tunturi 8717842028971, User Manual

Page: 15 / 100

15
English
Assembly instructions
Description (fig. A)
Your treadmill is a piece of stationary fitness
equipment used to simulate walking or running
without causing excessive pressure to the joints.
Package contents (fig. B )
- The package contains the parts as shown in
fig. B.
- The package contains the fasteners as shown in
fig. C. Refer to the section “Description”
‼ NOTE
• If a part is missing, contact your dealer.
Assembly (fig. C)
⚠ WARNING
• Assemble the equipment in the given order.
• Carry and move the equipment with at least
two persons.
⚠ CAUTION
• Place the equipment on a firm, level surface.
• Place the equipment on a protective base to
prevent damage to the floor surface.
• Allow at least 100 cm of clearance around the
equipment.
• Refer to the illustrations for the correct
assembly of the equipment.
Workouts
The workout must be suitably light, but of long
duration. Aerobic exercise is based on improving
the body’s maximum oxygen uptake, which in
turn improves endurance and fitness. You should
perspire, but you should not get out of breath
during the workout.
To reach and maintain a basic fitness level, exercise
at least three times a week, 30 minutes at a time.
Increase the number of exercise sessions to improve
your fitness level. It is worthwhile to combine regular
exercise with a healthy diet. A person committed to
dieting should exercise daily, at first 30 minutes or
less at a time, gradually increasing the daily workout
time to one hour. Start your workout at low speed
and low resistance to prevent the cardiovascular
system from being subjected to excessive strain.
As the fitness level improves, speed and resistance
can be increased gradually. The efficiency of your
exercise can be measured by monitoring your heart
rate and your pulse rate.
Exercise Instructions
Using your fitness trainer will provide you with
several benefits, it will improve your physical fitness,
tone muscle and in conjunction with a calorie
controlled diet help you lose weight.
The warming up phase
This stage helps get the blood flowing around
the body and the muscles working properly. It will
also reduce the risk of cramp and muscle injury.
It is advisable to do a few stretching exercises
as shown below. Each stretch should be held for
approximately 30 seconds, do not force or jerk your
muscles into a stretch - if it hurts, STOP
The exercise phase
This is the stage where you put the effort in. After
regular use, the muscles in your legs will become
more flexible. Work to your but it is very important
to maintain a steady tempo throughout. The rate
of work should be sufficient to raise your heart beat
into the target zone shown on the graph below.
200
180
160
140
120
100
80
20 25 30 35 40 45 50 55 60 65 70 75
85 %
70 %
AGE
MAXIMUM
COOL DOWN
HEART RATE
TARGET ZONE
This stage should last for a minimum of 12 minutes
though most people start at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and
muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, continue for
approximately 5 minutes. The stretching exercises
should now be repeated, again remembering not to
force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and
harder. It is advisable to train at least three times a
week, and if possible space your workouts evenly
throughout the week.