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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 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
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:
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 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.
OPERATION
1. Insert the Safety key.
2. Turn the power on. The monitor will turn on. The
program window will display ENTER WEIGHT. Use
SELECTION DIAL to input your weight.
3. Press SELECTION DIAL to confi rm your setting
value. The program window will display SELECT
PROGRAM OR PRESS START.
4. Use SELECTION DIAL to select and confi rm the
desired program.
PROGRAMS 1 – 9
1. In the program 1, the program window will display
“MANUAL SPEED & ELEVATION”. In the program 2 to
program 6, the program window will display profi le. In
the program 7, the program window will display HRC
ELEVATION, in the program 8 HRC SPEED and in the
program 9 HRC
COMBINATION.
HRC ELEVATION = heart rate control is based on
automatically changing treadmill elevation. In this
mode, you need to adjust the speed manually.
HRC SPEED = heart rate control is based on
automatically changing belt speed.
HRC COMBINATION = heart rate control is based on
automatically, simultaneously changing treadmill
elevation and belt speed.
By rotating the dial clockwise, you can increase
setting values and scroll the programs in an order
of the programs. Pressing the dial is [ENTER]. By
pressing the dial, you can accept the selection you
made when rotating the dial.
2. The program window will display “ENTER YOUR
WORKOUT TIME”. The TIME window will fl ash. Use
SELECTION DIAL to input and confi rm the desired
values.
3. The program window will display “ENTER YOUR
WORKOUT DISTANCE”. Use SELECTION DIAL to input
and confi rm the desired values.
4. The program window will display “ENTER YOUR
WORKOUT CALORIES”.Use SELECTION DIAL to input
and confi rm the desired values.
5. In the Program 1 to Program 6, press START to
begin. Use SELECTION DIAL to adjust the speed
and the elevation. In the preset programs, you can
change the intensity level.
6. In the Program 7 to Program 9, the program
window will fi rst display ”ENTER AGE”. Use
SELECTION DIAL to input and confi rm your age. The
program window will display “ENTER TARGET HEART
RATE”. Use SELECTION DIAL to input and confi rm
the desired values. The program window will display
“ENTER MAXIMUM SPEED”. Use SELECTION DIAL to
input and confi rm the desired values. You can now
enter the target time, distance and calories. Press
the START to
begin exercise. Heart rate controlled exercises
enable training at a selected heart rate level. Heart
rate controlled exercises always require heart rate
measurement.
… 6 …

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