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screw (R) in a clockwise direction has the same
effect on the position of the belt as one turn of the
left screw (L) in an anticlockwise direction.
Consequently, in the event of excessive belt
movement you can use either of the two screws in
order to avoid overtightening the belt.
OPERATING INSTRUCTIONS
FITNESS
Being fit means living life to the full. Modern society
suffers greatly from stress. City life is basically
sedentary. There are too many calories and too
much fat in our diet. All doctors agree that regular
exercise is a good way to control our weight, make
us fitter and help us to relax.
ADVANTAGES OF EXERCISE
Regular exercise below a certain level for 15/20
minutes becomes aerobic. Aerobic exercise is
basically exercise that uses oxygen. Normally, this
is a continuous exercise without pauses. In
addition to sugars and fats, the body also needs
oxygen. Regular exercise improves the body's
ability to supply oxygen to all of the muscles and at
the same time improve lung function, the heart's
pumping capacity and better blood circulation. In
short, the energy produced during exercise burns
kilocalories (known as calories).
EXERCISE & WEIGHT CONTROL
The food we eat is transformed into, among other
things, energy (calories) for our body. If we take in
more calories than we burn then the result is an
increase in weight and vice versa, if we burn more
calories than we eat, we lose weight. When resting
the body burns around 70 calories per hour to
keep our vital functions active. The table shows
approximate energy use for an average person
doing various activities.
ACTIVITY
Walking, moderate pace
Housework
Swimming (400 m/h)
Dancing
Walking, brisk (6 km/h)
Tennis
Cycling (30 km/h)
Squash
EXERCISE PROGRAM
Before starting any exercise program, bearing in
mind that exercise programs vary depending on
age and physical condition, it is advisable to
consult your doctor given that you will achieve
better
results
based
suggestions. Regardless of whether your goal is to
become
fitter,
control
SK
sportkoncept
CALORIES USED PER HOUR
140
150
300
350
370
420
500
690
on
his/her
advice
your
weight
or
LINE
physiotherapy,
exercise should be gradual, planned, varied and
not too demanding. We recommend that you
should exercise 3 to 5 times per week.
Before beginning a session it is important to do a
warm-up for 2-3 minutes at low speed. This will
help protect your muscles and prepare your
cardiorespiratory system.
The next stage will last 15-20 minutes at a pulse
rate of between 65 to 75%, or between 75 to 85%
for those already accustomed to exercise. At a
later stage, once we have become fitter, we can
divide this time between both levels but always
remembering that the pulse rate must not exceed
85% (aerobic area) and never reach the maximum
heart rate limit that corresponds to our age.
We you have finished, it is important to relax the
muscles. This can be done by walking at a low
speed for 2-3 minutes until the heart rate drops
below the 65% line. This will prevent muscle pain,
especially after an intense session. It is also
advisable to finish the program with some
relaxation exercises on the floor.
FINAL NOTE
We hope that you enjoy your unit. You will soon
notice the benefits of your controlled exercise
program, you will feel better, have more energy
and suffer less stress. You will see for yourself that
it is worth staying in shape with BH.
INSPECTION & MAINTENANCE
Switch the unit off and unplug the mains cable.
Use a damp cloth or towel to clean the dust off the
treadmill, especially the side bars and the
electronic console. Do not use solvents.
Use a vacuum cleaner to carefully vacuum around
the visible components (belt, structure, etc.). You
can also vacuum the underside of the unit by
resting it on one of its sides. Similarly, you can
vacuum the inside of the motor housing by
removing the cover that protects the motor (be
careful with the wires).
Periodically check that all of the fastening elements
are duly tightened and connected correctly.
Check and tighten all the parts on your unit
every three months.
Use of this machine with worn parts, e.g. the drive
belt, running belt or rollers, may cause the user
injury. If you are unsure about the condition of any
part, we recommend that you replace it with
original spare parts. The use of other spare parts
may cause injuries or affect the performance of the
machine.
BH RESERVES THE RIGHT TO MODIFY THE
SPECIFICATIONS
or
WITHOUT PRIOR NOTICE
for
15
G-690 / G-690TV
always
remember
OF
ITS
that
your
PRODUCTS
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