Heart Rate - Tunturi RUN 3.0 Owner's Manual

HEART RATE

No matter what your goal, you'll get the best results by
training at the right level of effort, and the best measure
is your own heart rate. First find your maximum heart rate
i.e. where the rate doesn't increase with added effort. If
you don't know your maximum heart rate, please use the
following formula as a guide:
220 - AGE
The maximum varies from person to person. The maximum
heart rate diminishes on average by one point per year.
If you belong to one of the risk groups mentioned earlier,
ask a doctor to measure your maximum heart rate for you.
We have defined three different heart-rate zones to help
you with targeted training.
BEGINNER: 50-60 % of maximum heart rate
Also suitable for weight-watchers, convalescents
and those who haven't exercised for a long time.
Three sessions a week of at least a half-hour each is
recommended. Regular exercise considerably improves
beginners' respiratory and circulatory performance and
you will quickly feel your improvement.
TRAINER: 60-70 % of maximum heart rate
Perfect for improving and maintaining fitness. Even
reasonable effort develops the heart and lungs
effectively, training for a minimum of 30 minutes at least
three times a week. To improve your condition still further,
increase either frequency or effort, but not both at the
same time!
ACTIVE TRAINER: 70-80 % of maximum heart rate
Exercise at this level suits only the fittest and presupposes
long-endurance workouts.
OPERATIONS
1. Insert the Safety key.
2. Press the power button. The monitor will turn on. The
program window will display ENTER WEIGHT. Press the
SPEED +/- or ELVATION +/- buttons to input your weight.
3. Press ENTER to confirm your setting value. The program
window will display SELECT PROGRAM OR PRESS START.
4. Press SELECT button to select the desired program
P1-P23 or U1-U3 with the SPEED +/- or ELVATION +/-
buttons.
PROGRAMS 1 – 23
P1 MANUAL : If you select to operate the treadmill in
manual mode, press Start directly. The treadmill will start
at 0.8KPH (0.5MPH) after a 3, 2, 1 countdown. You may
then adjust the speed and incline using the quick keys or
the SPEED & ELVATION +/- keys.
P2 - P5 INCLINE PROGRAMS :
These are incline programs. The incline is preset in each
segment, and the speed is controlled by the user. The
incline changes in each minute.
During these programs, the user can increase or decrease
the level of the preset incline value by pressing the
ELVATION +/- keys. Press the ELVATION +/- keys once
to raise/lower every segment of the incline by 1%, you
will see all the segments of the program raise or lower
together. It stops raising or lowering when one of the
segments has reached the maximum or minimum incline
level.
P6 - P9 SPEED PROGRAMS :
These are speed programs. The speed is preset in each
segment, and the incline is controlled by the user. The
speed changes in each minute.
During these programs, the user can increase or decrease
the level of the preset speed value by pressing the Speed
+/- keys. Press the Speed +/- keys once to raise/lower
every segment of the speed 0.2KPH (0.1MPH), you will see
all the segments of the program raise or lower together.
It stops raising or lowering when one of the segments has
reached the maximum or minimum speed level.
P10 - P12 SPEED & ELEVATION COMBINATION
PROGRAMS :
These are SPEED & ELEVATION combination programs. The
SPEED & ELEVATION are preset in each segment.
During these programs, the user can increase or decrease
the level of the preset speed and incline values by
pressing the SPEED & ELVATION +/- keys. The dot matrix
only shows the incline level and the speed level only shows
on Speed display. The incline & speed stop raising or
lowering when one of the segment (speed or incline level)
has reached the maximum or minimum level.
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