Bedienungsanleitung Tunturi Cardio Fit T10 - 2020 (Seite 13 von 68) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch, Schwedisch, Finnisch)

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⚠ CAUTION

• NEVER use a RCD - Residual Current Device (U.S. ver.= GFCI) -

wall outlet with this treadmill. As with any appliance with a large

motor, the RCD/GFCI will trip often. Route the power mains

cord away from any moving part of the treadmill including the

elevation mechanism and transport wheels.

Grounding Instructions

This product must be grounded. If the treadmill’s electrical system

should malfunction or breakdown grounding provides a path of least

resistance for electric current, reducing the risk of electric shock. This

product is equipped with a cord having an equipment-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.

⚠ WARNING

• 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.

Assembly instructions

Description (fig. A)

Your treadmill is a piece of stationary fitness equipment used to

simulate walking or running without causing excessive pressure to the

joints.

Package contents (fig. B&C)

- The package contains the parts as shown in fig. B.

‼ NOTE

• If a part is missing, contact your dealer.

Assembly (fig. D)

The product comes fully assembled in the carton.

The product comes in the folded state in the carton.

‼ NOTE

• To unfold the treadmill see “Folding & Unfolding the

equipment” section in this manual.

⚠ WARNING

• Carry and move the equipment with at least two persons.

⚠ CAUTION

• Place the equipment on a firm, level surface.

• Place the equipment on a protective base to prevent damage to

the floor surface.

• Allow at least 100 cm of clearance around the equipment.

Workouts

The workout must 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. You should perspire,

but you should not get out of breath during the workout.

To reach and maintain a basic fitness level, exercise at least three

times a week, 30 minutes at a time. Increase the number of exercise

sessions to improve your fitness level. It is worthwhile to combine

regular exercise with a healthy diet. A person committed to dieting

should exercise daily, at first 30 minutes or less at a time, gradually

increasing the daily workout time to one hour. Start your workout at

low speed and low resistance to prevent the cardiovascular system

from being subjected to excessive strain.

As the fitness level improves, speed and resistance can be increased

gradually. The efficiency of your exercise can be measured by

monitoring your heart rate and your pulse rate.

Exercise Instructions

Using your fitness trainer will provide you with several benefits, it will

improve your physical fitness, tone muscle and in conjunction with a

calorie controlled diet help you lose weight.

The warming up phase

This stage helps get the blood flowing around the body and the

muscles working properly. It will also reduce the risk of cramp and

muscle injury. It is advisable to do a few stretching exercises as shown

below. Each stretch should be held for approximately 30 seconds, do

not force or jerk your muscles into a stretch - if it hurts, STOP

The exercise phase

This is the stage where you put the effort in. After regular use, the

muscles in your legs will become more flexible. Work to your but it is

very important to maintain a steady tempo throughout. The rate of

work should be sufficient to raise your heart beat into the target zone

shown on the graph below.

200

180

160

140

120

100

20 25 30 35 40 45 50 55 60 65 70 75

85 %

70 %

AGE

MAXIMUM

COOL DOWN

HEART RATE

TARGET ZONE

This stage should last for a minimum of 12 minutes though most

people start at about 15-20 minutes

The cool down phase

This stage is to let your Cardiovascular System and muscles wind

down. This is a repeat of the warm up exercise e.g. reduce your

tempo, continue for approximately 5 minutes. The stretching

exercises should now be repeated, again remembering not to force

or jerk your muscles into the stretch.

As you get fitter you may need to train longer and harder. It is

advisable to train at least three times a week, and if possible space

your workouts evenly throughout the week.

Muscle toning

To tone muscle while on your fitness trainer you will need to have the

resistance set quite high. This will put more strain on our leg muscles

and may mean you cannot train for as long as you would like. If you

are also trying to improve your fitness you need to alter your training

program. You should train as normal during the warm up and cool

down phases, but towards the end of the exercise phase you should

increase resistance making your legs work harder. You will have to

reduce your speed to keep your heart rate in the target zone.

Weight loss

The important factor here is the amount of effort you put in.

The harder and longer you work the more calories you will burn.

Effectively this is the same as if you were training to improve your

fitness, the difference is the goal.

Use

Master power switch (fig. E-2A)

The equipment is equipped with a master power switch to shut down

the equipment completely.

Tunturi Cardio Fit T10 - 2020 Seite 13

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