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Tunturi GO Treadmill 10 Manual

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8
OWNER’S MANUAL
•
GO RUN !0
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
uses 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:
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 thez 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.
… 8 …


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