Basics On Exercising - Tunturi RUN 3.0 Owner's Manual

Heart Rate Control programs, P20-P22 User Setting
programs and P23 Body Fat program. After pressing the
Power key, you can use Select key or Incline & Speed +/-
keys to choose one of these programs.
E. PULSE RATE:
There are two ways to measure your heart rate. One
is using the hand-pulse sensor. Another is using chest
belt. The handgrip sensors in the handrails take a pulse
measurement when the user is touching both sensors
simultaneously. Reliable pulse measurement requires that
the skin is constantly touching the sensors and that the skin
is slightly moist. Skin which is too dry or moist will interfere
with the pulse measurement. Please also note that heavy
pounding of feet on the running belt during exercise can
cause interference that may affect the accuracy of the
handgrip pulse measurement. To ensure safe operation,
we recommend that you use pulse measurement only
when training at a walking pace or standing on the
landing rails located on each side of the running belt, or
when the treadmill has come to a stop.
F. PROGRAM MODE :
After input the weight, press the desired program by
using the SPEED & ELVATION +/- keys or press Select to
choose one of the 23 programs. Note the program profile
appears in the dot matrix display. Press Enter to verify the
selection. Press Start to begin the program. All programs
have ten one-minute segments. The program repeats the
ten one-minute segments until the user presses Stop.
H. METRIC / IMPERIAL :
The user can switch from Metric values (Kilometer) to
Imperial values (Mile) or from Imperial values to Metric
values. When the LCD power is off, press Enter until it
beeps to switch the distance and speed from Metric to
Imperial or from Imperial to Metric.
I. ODOMETER :
An odometer shows accumulated distance which will
appear in the Time and Speed displays for three seconds
after the Safety key is placed on the monitor.
J. TOTAL HOURS :
The HrS shows the accumulated time which will appear in
the prompt text display for three seconds after the Safety
key is placed on the monitor.
K. TIME-OUT:
If the treadmill is turned on, and the belt is not moving, the
monitor will shut-off after five minutes.
L. RE-START:
You can restart the interrupted exercise by pressing the
START key within 5 minutes.
BASICS ON
EXERCISING
ABOUT YOUR HEALTH
• Before you start any training, consult a physician to
check your state of health.
• If you experience nausea, dizziness or other abnormal
symptoms while exercising, stop your workout at once
and consult a physician.
• To avoid muscular pain and strain, begin and end
each workout by stretching.
ABOUT THE EXERCISE ENVIRONMENT
• Make sure the exercise environment has adequate
ventilation. To avoid catching cold, do not exercise in
a draughty place.
• Place the treadmill on a firm, level surface. Allow
120 cm or 4 feet of clearance behind the treadmill
and 60 cm or 2 feet on either side and in front of the
treadmill.
• We recommend that the equipment is placed on a
protective base.
ABOUT USING THE EQUIPMENT
• Always unplug the treadmill from the electrical outlet
after each training session.
• Only one person may use the equipment at a time.
• Keep hands clear of any moving parts. Never place
hands, feet or any other objects under the treadmill.
• Wear appropriate clothing and shoes when
exercising. Make sure your shoelaces are properly
tied. To avoid injury and unnecessary wear on your
treadmill, be sure your shoes are free of any debris
such as gravel and small pebbles.
BEGINNING AN EXERCISE SESSION
• To avoid muscular pain and strain, begin and end
each workout by stretching.
• Stand on the landing rails to the left and right of the
running belt. Do not stand on the running belt.
• Always hold the handrail for support when getting on
or off the treadmill and when changing the speed
during exercise. Do not jump off the running belt while
it is moving!
• If you experience nausea, dizziness or other abnormal
symptoms while exercising, stop your workout at once
and consult a physician.
FINISHING AN EXERCISE SESSION
• Never leave the safety tether key in the treadmill.
• Use the main power switch to turn the unit off.
• Unplug the electrical cord from the wall outlet and
from the treadmill.
• If necessary clean the treadmill from sweat with a
damp cloth. Do not use solvents.
• Store the electrical cord where it is clear from all
pathways and out of childrens' reach.
HOW TO MOTIVATE YOURSELF TO CONTINUE
In order to reach the goals you have set, you'll need to
keep finding the motivation to continue so you achieve
your ultimate goal: life-long health and a new quality of
living.
• Set yourself realistic targets.
• Progress step-by-step according to your schedule.
• Keep a fitness diary and write down your progress.
• Change your way of exercising from time to time.
• Use your imagination.
• Learn self-discipline.
One important aspect of your training is versatility. Varying
your training exercises different muscle groups and helps
maintain motivation.
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Run 3.0 - OWNER'S MANUAL ENGLISH