Tunturi T40 Manual Del Usuario página 16

English
⚠ CAUTION
• NEVER use a RCD - Residual Current Device (U.S. ver.= GFCI) -
wall outlet with this treadmill. As with any appliance with a large
motor, the RCD/GFCI will trip oten. Route the power mains
cord away rom any moving part o the treadmill including the
elevation mechanism and transport wheels.
Grounding Instructions
This product must be grounded. I the treadmill's electrical system
should malunction or breakdown grounding provides a path o least
resistance or electric current, reducing the risk o electric shock. This
product is equipped with a cord having an equipment-grounding
plug. The plug must be plugged into an appropriate outlet that is
properly installed and grounded in accordance with all local codes
and ordinances.
⚠ WARNING
• Improper connection o the equipment-grounding conductor
can result in a risk o electric shock. Check with a qualiied
electrician or serviceman i you are in doubt as to whether the
product is properly grounded. Do not modiy the plug provided
with the product i it will not it the outlet; have a proper outlet
installed by a qualiied electrician.
Assembly instructions
Description (ig. A)
Your treadmill is a piece o stationary itness equipment used to
simulate walking or running without causing excessive pressure to the
joints.
Package contents (ig. B&C)
- The package contains the parts as shown in
ig. B.
- The package contains the asteners as shown in ig. C. Reer to the
section "Description"
‼ NOTE
• I a part is missing, contact your dealer.
Assembly (ig. D)
⚠ WARNING
• Assemble the equipment in the given order.
• Carry and move the equipment with at least two persons.
⚠ CAUTION
• Place the equipment on a irm, level surace.
• Place the equipment on a protective base to prevent damage to
the loor surace.
• Allow at least 100 cm o clearance around the equipment.
• Reer to the illustrations or the correct assembly o the
equipment.
Workouts
The workout must be suitably light, but o long duration. Aerobic
exercise is based on improving the body's maximum oxygen uptake,
which in turn improves endurance and itness. You should perspire,
but you should not get out o breath during the workout.
To reach and maintain a basic itness level, exercise at least three
times a week, 30 minutes at a time. Increase the number o exercise
sessions to improve your itness level. It is worthwhile to combine
regular exercise with a healthy diet. A person committed to dieting
should exercise daily, at irst 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
rom being subjected to excessive strain.
As the itness level improves, speed and resistance can be increased
gradually. The eiciency o your exercise can be measured by
monitoring your heart rate and your pulse rate.
Exercise Instructions
Using your itness trainer will provide you with several beneits, it will
improve your physical itness, tone muscle and in conjunction with a
calorie controlled diet help you lose weight.
The warming up phase
This stage helps get the blood lowing around the body and the
muscles working properly. It will also reduce the risk o cramp and
muscle injury. It is advisable to do a ew stretching exercises as shown
below. Each stretch should be held or approximately 30 seconds, do
not orce or jerk your muscles into a stretch - i it hurts, STOP
The exercise phase
This is the stage where you put the eort in. Ater regular use, the
muscles in your legs will become more lexible. Work to your but it is
very important to maintain a steady tempo throughout. The rate o
work should be suicient to raise your heart beat into the target zone
shown on the graph below.
HEART RATE
200
180
160
140 TARGET ZONE
120
100
80
20 25 30 35 40 45 50 55
This stage should last or a minimum o 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 o the warm up exercise e.g. reduce your
tempo, continue or approximately 5 minutes. The stretching
exercises should now be repeated, again remembering not to orce
or jerk your muscles into the stretch.
As you get itter you may need to train longer and harder. It is
advisable to train at least three times a week, and i possible space
your workouts evenly throughout the week.
Muscle toning
To tone muscle while on your itness trainer you will need to have the
resistance set quite high. This will put more strain on our leg muscles
and may mean you cannot train or as long as you would like. I you
are also trying to improve your itness you need to alter your training
program. You should train as normal during the warm up and cool
down phases, but towards the end o the exercise phase you should
increase resistance making your legs work harder. You will have to
reduce your speed to keep your heart rate in the target zone.
Weight loss
The important actor here is the amount o eort you put in.
The harder and longer you work the more calories you will burn.
Eectively this is the same as i you were training to improve your
itness, the dierence is the goal.
Heart rate
Pulse rate measurement
(hand pulse sensors)
The pulse rate is measured by sensors in the handlebars when the
user is touching both sensors at the same time. Accurate pulse
measurement requires that the skin is slightly moist and constantly
touching the hand pulse sensors. I the skin is too dry or too moist,
the pulse rate measurement will become less accurate.
1 6
MAXIMUM
85 %
70 %
COOL DOWN
60 65 70 75 AGE