Bedienungsanleitung Tunturi Classic loopband RUN 1.0 (Seite 5 von 70) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch, Schwedisch, Finnisch)

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Run 1.0 - OWNER’S MANUAL ENGLISH

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 rm, 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 nding 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 tness 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 nd 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 dened 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 tness. 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 ttest and presupposes

long-endurance workouts.

Run1.0_MANUAL_120914.indd 5 9/14/2012 6:09:44 PM

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