Introduction; Exercising; Owner's Manual - Tunturi V3.0 Owner's Manual

the power cord or the unit itself.
4. Do not connect the equipment to a power source or
operate the equipment outdoors or in damp locations.
5. Keep the power cord away from hot objects.
6. Do not route the power cord beneath a carpet or place
any objects on the cord. Also make sure that the power
cord does not run underneath the equipment.
7. Do not alter (for example lengthen) the cord between
the transformer and the unit.
ASSEMBLING
THE EQUIPMENT
Start by unpacking the equipment. The detailed assembly
instructions can be found at the back of this guide. Follow
the instructions in given order.
Before assembly, check the contents of the package.
If a part is missing, please contact your dealer with the
model, equipment serial no. and spare part no. of the
missing part. You'll find a spare part list at the back of this
guide. The hardware kit contents are marked with * in the
spare parts list. The directions left, right, front and back
are defined as seen from the exercising position. Keep the
assembly tools, as you may need them e.g. for adjusting
the equipment. Note that two people are needed for the
assembly.
The packaging includes a silicate bag for absorbing
moisture during storage and tranation. Please dispose of
the bag once you have unpacked the equipment. Allow
at least 100 cm of clearance around the equipment. We
also recommend opening the package and assembling
the product on a protective base.
SAVE THIS INSTRUCTION MANUAL

INTRODUCTION

This Vibration Plate is a home use version, with which you
can apply the exercises from the class at home, practice
individually and experiment in your own tempo and
preferences. The Vibration plate is a welcome addition to
your normal workouts or ing activities. Due to the vibration
motion the muscles are actively tensed, which makes the
training/exercises more effective. This means
that training on the Vibration Plate will take less time to
achieve the same goals. As a result of more efficient
training, there is only minimal load on the joints, and
overload of strain is avoided.
The exercises are specially designed for the Vibration
plate, and the Vibration plate is specially designed to
facilitate a wide range of comfortable exercises. Doing
the exercises on the Vibration plate can de done both
statically (i.e. stretching) and dynamically (i.e. push
ups), which will have multiple purposes. As explained,
the exercises on the Vibration plate will enhance normal
exercises, and can be used for the following goals;
STRETCHING; getting more flexibility due to active control.
(Static).
EXERCISING; creating more intensive workouts in an
efficient way (Static and Dynamic).
RELAXATION; using the Vibration Plate for massaging and
recovery. (Static)
Furthermore vibration plates have positive influence on the
physical recovery of your body after a workout.

EXERCISING

It is recommended to train 2-3 sessions per week for
exercising. As with other (cardiovascular) workouts it is
recommended to keep your own pace. Start training
according to your own fitness level, and at a low intensity,
and increase the intensity of your training according to
your personal health.
POSTURE
• In general, you should feel comfortable doing the
exercises.
• At all exercises you should bend your knees, and not
'lock' any joints or straighten your legs during exercise.
The vibration should go through the muscles, not through
the joints. When you feel a very high vibration up to your
head, your posture is incorrect.
• Always make sure your back is straight, and try to avoid
'hanging' on the machine.
• All exercises and stretching should be done 'actively',
whereas in massaging or relaxing you can release the
tension in the muscles.
• Keep your abdominal muscles tensed to make the
workout more effective.
In general the table below can be used as a guideline
for the basic exercises and intensity. This is a general
indication, and you should increase or decrease the
intensity of your training according to your own comfort
level and training goals, specifically if you want to train in
a specific area.
Nature of exercise
Stretching
Exercising
Relaxation
Next is a table with a training schedule which can be used
as guideline. You can adjust any exercise to your own
level of intensity by increasing/decreasing the frequency
or time.
3 3
Advised Frequency
35 Hz
20-40 Hz
40-50 Hz
V3.0- OWNER'S MANUAL ENGLISH