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DEVELOPING AN
EXERCISE
PROGRAM
The folio wing go vern fneni
organizations provide fitness and
health information prepared by
experts. It is available to the public
free or at a low cost,
American College of
Sports Medicine
Box 1440
Indianapolis, IN
46206-1440
(317) 637-9200
President's Council
on Physical Fitness
and Sports
450 5ch Street NW,
Suite 7103
Washington, DC 20001
(202) 272-3421
American Heart Association
(National Office)
7320 Greenville Ave.
Dallas, TX 75231
(214) 373-6300
National Association
of Governors' Council on
Fitness and Sports
Pan American Plaza
201 S. Capital Ave., Suite 440
Indianapolis, IN 46225
(317) 237-5630
CAUTION: What follows are general recommendations and
should only be used as such. Please modify these recommenda¬
tions to accommodate your personal fitness level.
It is extremely important to discuss your exercise plans with
your physician prior to working out so that you develop a
program appropriate for your level of fitness. I fat any time you
should feel faint, dizzy, nauseous, experience heart palpita¬
tions, or any other abnormal symptoms or discomfort,
discontinue use and consult your physician.
INTRODUCTION
_
The Tunturi J550 is designed for a variety of fitness needs and
is conducive for walking, jogging, and/or running. All three
modes of exercise, when performed consistently, will improve
the quality of life.
Your goal may he to:
f
I n c tease card i ovascu 1 a r fi t ness
, :'U
Increase lung capacity
Increase circulation
Increase muscular strength' and endurance
Increase bone strength
Or you may want to:
Decrease body fat
D ec re as e s t res s
Decreasccholesterol
-iMK:
Decrease blood iiressure
PHILOSOPHY
___
Though the heart is the primary muscle targeted in any aerobic
workout, muscle enhancement in other areas of the body,
specifically the lower extremity, is important. When the same
muscle group is moved at a different angle, a different part of
that muscle group is strengthened. The end result is a more
complete development of the entire muscle group,
AEROBIC EXERCISE_
The Tunturi treadmill is an aerobic exercise device and func¬
tions primarily to increase aerobic capacity. The benefits of
aerobic exercise have been found to strengthen
;
^
n
d to r\ emus cl es, i n c r c a sc ca r d j o v as c u 1 a r fi t-
ness, i m p
j:o
ve hlo
o
d ci r
cu
1 a c i
o
n, i ncrease ho n c
density, strengthen the heart, lower blood
cholesterol, aid digestion, reduce stress, de-
crease body fat, and increase metabolic
j'a te.
Aerobic exercise refers to a physical ac-
'
tivity which requires large amounts of
oxygen for prolonged periods.
During aerobic workout, strenuous de-
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mands are placed on the heart and lungs;
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t h e h e a r t p u in ps q u i ck i y to s p read b 1 o o d to
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the muscles, and the lungs work hard to
oxygenate that blood. As you work to oxygenate
the blood for your muscles, your entire card iovas-
cular system becomes stronger and your muscles
'
get leaner.
Also, the energy used to work muscles comes from body fat.
Aerobic exercise is the best way to burn fat as well as strengthen
Tunturi has carefully researched your fitness needs and de¬
signed programs with every fitness level in mind. Exercise has
been shown to enhance the quality of life and we would like to
see everyone move to a higher degree of fitness. Motivation is
a key to success of this endeavor, so throughout the design
process, motivation was considered.
OBJECTIVE_
The objective, as with all fitness programs, is optimal health
and fitness. Age, sex, body weight, and current fitness levels all
combine to determine the intensity of the workout. The opti¬
mal aerobic program varies the muscle involvement from
workout to workout. This is called cross training, it enables you
to involve the maximum amount of muscle fiber throughout
the week by varying the type of aerobic exercise.
and tone muscles.
AEROBIC TRAINING ZONE_
Your Aerobic Training Zone is the workout intensity chat will
yield the greatest benefits to you. The Institute for Aerobics
Research recommends that this Aerobic Training Zone fall
between 60% and 80% of your maximum heart rate (the fastest
your heart can physically heat). NOTE: A maximum heart rate up
to 85% is acceptable for developed or adt^anced aerobic exercisers.
The Heart Rate Chart shown on the next page offers a quick
reference and a rough approximation of your Aerobic Training
Zone. It is based only upon age and since fitness levels vary
dramatically within an age group, wc highly recommend that
you consult your physician to determine your exact training
zone.
8
TUNTURI J550 OWNER'S MANUAL
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