Käyttöohje Tunturi J4F Juoksumatto

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5

OWNER'S MANUAL • J4F

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 fi 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 fi 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

This equipment has a built-in pulse receiver, which

is compatible with a Polar T 31 telemetric pulse

transmitter.

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

fi 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:

WOMEN: 226 - AGE MEN: 220 - AGE

These are average values and 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 defi 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 fi 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 fi ttest and

presupposes long-endurance workouts.

When selecting training attire, please note

that some fi bers used in clothes (e.g. polyester,

polyamide) create static electricity which may

prevent reliable heart rate measurement.

Please note that a mobile phone, television and

other electrical appliances form an electro-magnetic

fi eld around them which will cause problems in

heart rate measurement.

EXERCISING ON J4F TREADMILL

To switch on the power to the treadmill, connect

the power cord between the connector at the front

of the treadmill and a wall socket, and then press

the power switch to the on position. The switch

will light up.

ENTERING USER DETAILS

Press both the elevation control keys

simultaneously to go to user details setting. An

English-language info text will appear in the text

fi eld, which changes according to the value to be

set. Press Enter to start.

1. Set gender (male, female). Use the arrow keys to

change the setting, and press Enter to confi rm your

selection. You will then move to the next setting.

This information is needed for estimating energy

consumption.

2. Set the age of the user. Use the arrow keys to

change the setting, and press Enter to confi rm your

selection. You will then move to the next setting.

This information is needed for estimating energy

consumption.

3. Set the measurement units (Metric = metric

system, Imperial = avoirdupois). Use the arrow

keys to change the setting, and press Enter to

confi rm your selection. You will then move to the

next setting.

4. Set the audio signal (ON = signals on, OFF

= signals off). Use the arrow keys to change the

setting, and press Enter to confi rm your selection.

You will then move to the next setting.

5. The TOTAL TIME display shows the total usage

TUNTURI_J4F_manual 5 31.10.2002, 15:34:28

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