Basics On Exercising - Tunturi RUN 1.0 Owner's Manual

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.
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.
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:
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.
5
220 - AGE
Run 1.0 - OWNER'S MANUAL ENGLISH