Tunturi PL80 Single Pulley Station Manual Del Propietário página 11

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
- The steel undercarriage can be cleaned with a
damp cloth and a (non abrasive) liquid household
cleaner.
- After some time, the sliding and turning parts
could run less smoothly, because of pollution and
dehydration. You can re-grease the pulley with ball
bearings grease (which you can obtain at a bicycle
shop). If required, the guiding bars of the weights
can be greased with a little oil.
- Check the cord and the cord fixations regularly for
signs of wear. In case of excessive wear and tear,
the cord must be replaced and use of the pulley is
not recommended until the cord has been replaced.
- In order to obtain spare parts, please contact
Tunturi Fitness BV, email: service.international@
tunturi-fitness.com
- Your pulley contains materials which can be
recycled once the machine is no longer in use
- Please ensure that you are well informed of the
local rules and regulations regarding to the removal
of equipment and accessories.
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.
Tunturi New Fitness is not responsible or liable for
indirect, special or consequential damages arising
out of or in connection with the use or performance
of the product or other damages with respect to any
economic loss, loss of property, loss of revenues or
profits, loss of enjoyments or use, costs of removal,
installation or other consequential damages or
whatsoever natures.
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