Basics On Exercising - Tunturi T60 Manual Del Usuario

the risk of electrical shock. This product is equipped
with a cord having an equipment-grounded conductor
and a grounding plug. The plug must be plugged
into an appropriate outlet that is properly installed
and grounded in accordance with all local codes
and ordinances. Do not use extension cables when
connecting the equipment to the power source.
DANGER! Improper connection of the equipment-
grounding conductor can result in a risk of electric
shock. Check with a qualified electrician or serviceman,
if you are in doubt as to whether the product is properly
grounded. Do not modify the plug provided with the
product - if it will not fit the outlet, have a proper outlet
installed by a qualified electrician.

BASICS ON EXERCISING

Before training on a motor-driven treadmill, you should
familiarise yourself with its functions and operation.
Working out with this equipment is excellent aerobic
exercise, the principle being that the exercise should
be suitably light but of long duration. Aerobic exercise
is based on improving the body's maximum oxygen
uptake, which in turn improves endurance and fitness.
Aerobic exercise should above all be pleasant. You
should perspire, but your heart rate should stay at a
comfortable level. This will allow for a longer training
session. Three 30 to 60 minute sessions a week is
recommended, depending on your goals, fitness level
and schedule.
If you prefer a walking exercise, you can increase the
versatility and effort level of your workout by adjusting
the elevation. For a more versatile walking exercise, you
can also use light dumbbells to work your arm muscles.
Remember to pay attention to safety concerns, such as
maintaining your balance.
You'll find information about using your exercise
equipment and what makes for efficient training at
Tunturi's website at www.tunturi.com.
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
200x100 cm of clearance behind the treadmill and 100
cm on either side and in front of the treadmill. Make
sure that children and pets stay away from this area
while the treadmill is in use.
•
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.
4
•
Keep hands clear of any moving parts. Never place
hands, feet or any other objects under the treadmill
•
Never leave the treadmill unattended when plugged
in.
•
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.
•
Begin each workout at a low speed, and gradually
increase your speed and/or treadmill elevation to a
comfortable level according to your condition.
•
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!
•
To avoid numbness and pain in the neck, shoulder
and back area, maintain an upright posture. Try to run
in the middle of the track, within comfortable reach of
the console.
•
If you encounter any operational faults during
exercise, grip the handlebar for support and stand on
the landing rails to the left and right of the running
belt. Turn the power switch off and see the instructions
under Malfunctions.
•
If you experience nausea, dizziness or other abnormal
symptoms while exercising, stop your workout at once
and consult a physician.
FINISHING AN EXERCISE SESSION
•
Finish each workout by gradually reducing the speed.
Don't forget to stretch at the end of the workout.
•
Never leave the safety 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.
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. The most reliable heart rate