Exercise Guidelines; Training Intensity; Care And Maintenance; Additional Information - Tunturi HG 60 Home Gym Manual Del Usuario

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Adjusting the arm curl pad height�
(Fig. Use #7)
- Pull the adjustment knob�
- Move the arm curl pad to the required position�
- Release the adjustment knob�

Exercise guidelines

Building Muscle and Gaining Weight
Unlike aerobic exercise, which emphasizes endurance training,
anaerobic exercise focuses on strength training� A gradual weight
gain can occur while building the size and strength of muscles�
While developing muscle mass, your body adapts to the stress placed
upon it� You can modify your diet to include foods such as meat,
fish and vegetables� These foods help muscles recover and replenish
important nutrients after a strenuous workout�
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it is important to develop
an exercise program that allows you to work all of the major muscle
groups equally� To increase muscles strength; follow this principle:
Increasing resistance and maintaining the number of repetitions of
an exercise results in increased muscle strength� To tone your body,
follow the principle: Decreasing resistance plus increasing the number
of repetitions of an exercise results in increased body tone� Once you
feel comfortable with an exercise, you can change the resistance,
the number of repetitions, or the speed at which you do the exercise�
It is not necessary to change all three variables� For example, let's say
that you are training at 10 kg� and performing the exercise 10 times
in 3 minutes� When this becomes too easy, you may decide to move
up lifting 12 kg� for the same number of repetitions in the same
amount of time� Lifting more weights fewer times most often develops
muscle strength� To gain both muscle strength and endurance, it is
recommended that you perform each exercise 15 to 20 reps per set�

Training Intensity

How hard you begin to train depends on your overall level of fitness�
The soreness you experienced can be lessened by decreasing the
load you place on your muscles and by performing fewer sets�
To avoid injury, you should gradually work into an exercise program
and set the load to your individual fitness level� The load should
increase as your fitness level increases�
Muscle soreness is common, especially when you first start exercising�
If you are painfully sore for a long time, it may be time to change your
program� Eventually, your muscle system will become accustomed to
the stress and strain placed on it
Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform
light exercise for 5 to 10 minutes� This helps prepare the body
for more strenuous exercise by increasing circulation, raising your
body temperature and developing more oxygen to your muscles�
Workout
Each workout to keep in mind that muscle soreness that lasts for
a long period in not desirable and may mean that injury has occurred�
Cool Down
At the end of each workout, perform slow stretching exercises for
5 to 10 minutes� Ease into each stretch only going as far as you can�
This stage allows your muscles wind down after training�
To provide a total workout program it is also recommended that 2 to 3
days of aerobic exercise is performed in addition to the strength training�
Drinking Water
For the body to function properly, it must be properly hydrated�
If you are exercising, you should increase your fluid intake�
The reason for this is that the water you take in will leave your
system through the sweating mechanism that cools your body
during exercise� The water you lose through exercise must be
replaced so that the muscles can recover properly�
Rest Day
Although you may not feel like doing it, taking a rest day at least
once a week is important because it gives you body a chance to heal
it self� Continuously working your muscle will result in over training
which will not benefit in the long run�

Care and maintenance

- Lubricate moving parts with WD-40 or light oil periodically�
- Inspect and tighten all parts before using the equipment�
- The equipment can be cleaned using a damp cloth and mild
non-abrasive detergent� DO NOT use solvents�
- Examine the equipment regularly for signs of damages or wear�
- Replace any defective components immediately and/or keep the
equipment out of use until repair�
- Failure to examine regularly may affect the safety level of
the equipment�

Additional information

Packaging disposal
Government guidelines ask that we reduce the amount of waste
material disposed of in land fill sites� We therefore ask that you
dispose of all packaging waste responsibly at public recycling centres�
End of life disposal
We at Tunturi hope you enjoy many years of enjoyable use from
your fitness trainer� However, a Time will come when your fitness
trainer will come to the end of its useful life� Under 'European WEEE
Legislation you are responsible for the appropriate disposal of your
fitness trainer to a recognised public collection facility�
Limited warranty
Tunturi New Fitness warrants this product to be free from defects in
workmanship and material, under normal use and service conditions,
for a period of two years on the frame and one year on all other parts
and components from the date of purchase� This warranty extends
only to the original purchaser� Tunturi New Fitness's obligation under
this Warranty is limited to replacing damaged or faulty parts at
Tunturi New Fitness's option� All returns must be pre-authorised by
Tunturi New Fitness� This warranty does not extend to any product
or damage to a product caused by or attributable to freight damage,
abuse, misuse, improper or abnormal usage, purchasers own repairs
or for products used for commercial or rental purposes� No other
warranty beyond that specifically set forth above is authorised by
Tunturi New Fitness�
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