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PROGRAMME 4: CARDIOVASCULAR TRAINING
This programme is based on the principle of interval training.
The heart rate is elevated to 85 % of its maximum for several
minutes and then allowed to rest for several minutes. The
“Cardiovascular Training” programme will increase your
cardiovascular capacity to enable your body to handle
workouts of longer duration. The programme duration varies
from 15 to 35 minutes depending on the chosen intensity
level.
PROGRAMME 5: WEIGHT LOSS
This programme has been developed for individuals whose
goal is to burn excess body fat or to maintain present body
weight. If you are just beginning a weight loss programme,
a long duration exercise session at any intensity would be
too strenuous. Therefore start with level one and change the
intensity level gradually after regular training of four to six
weeks. It is important to allow your muscles and metabolism
to get used to the new rhythm and life style. The programme
duration varies from 25 to 45 minutes depending on the
chosen intensity level.
If you want to lose weight, energy consumption must exceed
energy supply. So in order to lose weight, you must either
increase the amount of exercise you get, or reduce your
intake of food. Weight loss may be rather slow in the
beginning as the fat burning increases the amount of fluid in
the body. Gradually the additional fluids leave the body in
form of sweat and urine as the metabolism adapts to its new,
quickened rhythm. It is also important to remember that
muscles weigh more than fat, but require less volume.
2.12. RECORDING AND SAVING
A USER PROGRAMME
If requested you can save your training workout in the
memory of the meter after the workout has been finished.
The J 660 allows you to save one programme.
1. Press the MEMORY key after entering user
weight (see ENTER YOUR WEIGHT).
2. Using the arrow keys (SET/ADJUST) select a
programme (Pro 1, Pro 2, Pro 3 etc.). If a user
programme has already been saved in the
memory of the meter earlier, the display will first
read Usr 1. Press ENTER.
3. Select desired intensity level (IL 1, IL 2, IL 3 etc.)
by using the arrow keys (SET/ADJUST). Press
ENTER.
4. Start the training. Speed and elevation can be
adjusted during the workout, if desired.
5. Complete the recorded workout by running to the
end of the programme or by pressing the STOP
key (twice if you stop training in the middle of the
workout).
6. The meter will display the text “Save no”. If you
wish to save this particular workout in the memory
of the meter or the changes that you have done
to an earlier saved programme, press either one
of the arrow keys (SET/ADJUST) and the display
will read “Save yes”. Press ENTER.
7. The workout has been saved in the memory of
the meter as a user programme.
2.13. PULSE MEASUREMENT
The J 660 is manufactured with heart rate monitoring
capability. This treadmill has been fitted with an internal
pulse receiver to make it compatible with most POLAR
telemetric heart rate transmitters. The transmitter may be
purchased as an accessory for the J 660.
The telemetric heart rate measurement, in which the
electrodes of the transmitter fastened to the chest transmit
the pulses from the heart to the meter by means of an
electromagnetic field, is the most reliable method of heart
rate measurement.
Should you wish to purchase the accessory please contact
your local TUNTURI dealer or distributor for further
information.
2.13.1. USING THE POLAR
HEART RATE TRANSMITTER
NOTE! IF YOU HAVE A HEART PACEMAKER, YOU MAY
USE THE PULSE MEASUREMENT TRANSMITTER
ONLY ON A PHYSICIAN'S APPROVAL!
If you want to measure your pulse telemetrically during your
workout start by attaching the elastic belt to the pulse
transmitter.
Moisten the grooved electrodes on the transmitter belt
with saliva or water. If you wear the transmitter and belt over
a light shirt, moisten the shirt slightly at the points where
the electrodes touch the shirt.