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6
O W NE R 'S MA N U AL • T 30
•
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 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 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 the 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.
OPERATION
1. Insert the Safety key.
2. Press the power button. The monitor will turn on.
The program window will display ENTER WEIGHT.
Press the SPEED +/- or INCLINE +/- buttons to input
your weight.
3. Press ENTER to confirm your setting value. The
program window will display SELECT PROGRAM
OR PRESS START.
4. Press SELECT button to select the desired program
P1-P9 or U1-U3 with the SPEED +/- or INCLINE +/-
buttons.
PROGRAMS 1 – 9
1. In the program 1, the program window will display
“MANUAL SPEED & INCLINE”. In the program
2 to program 6, the program window will display
profile. 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.
Press the ENTER button to confirm your desired
program.
2. The program window will display “ENTER YOUR
WORKOUT TIME”. The TIME window will glitter.
Press + / - button to set up your desired time to do the
exercise. Press the ENTER button to confirm your
setting value.
3. The program window will display “ENTER YOUR
WORKOUT DISTANCE”. The DISTANCE window
will glitter, press + / - button to set up your desired
distance to do the exercise. Press the ENTER button
to confirm your setting value.
4. The program window will display “ENTER YOUR
WORKOUT CALORIES”. The CALORIES window
will glitter, press + / - button to set up your desired
calories to do the exercise. Press the ENTER button to
confirm your setting value.
5. In the Program 1 to Program 6, press START to
begin. Use the SPEED + / - keys to adjust the speed
and the INCLINE + / - keys to adjust the elevation. In
preset programs, you can change the resistance level
in the section of the profile you are performing at the
moment.