Handleiding Xterra TR600 TREADMILL (pagina 11 van 15) (Engels)

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TR600 Treadmill

Heart rate is important but listening to your body also has a lot of advantages. There are more

variables involved in how hard you should workout than just heart rate. Your stress level,

physical health, emotional health, temperature, humidity, the time of day, the last time you ate

and what you ate, all contribute to the intensity at which you should workout. If you listen to

your body, it will tell you all of these things.

The rate of perceived exertion (RPE), also know as the Borg scale, was developed by

Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20

depending upon how you feel or the perception of your effort.

The scale is as follows:

Rating Perception of Effort

6 Minimal

7 Very,very light

8 Very,very light +

9 Very light

10 Very light +

11 Fairly light

12 Comfortable

13 Somewhat hard

14 Somewhat hard +

15 Hard

16 Hard +

17 Very hard

18 Very hard +

19 Very,very hard

20 Maximal

You can get an approximate heart rate level for each rating by simply adding a zero to each

rating. For example a rating of 12 will result in an approximate heart rate of 120 beats per

minute. Your RPE will vary depending up the factors discussed earlier. That is the major

benet of this type of training. If your body is strong and rested, you will feel strong and your

pace will feel easier. When your body is in this condition, you are able to train harder and the

RPE will support this. If you are feeling tired and sluggish, it is because your body needs a

break. In this condition, your pace will feel harder. Again, this will show up in your RPE and

you will train at the proper level for that day.

Rate of Perceived Exertion

Tread-belt Tension Adjustment - Belt tension is not critical for most users. It is very important

though for joggers and runners in order to provide a smooth, steady running surface. Adjust-

ment must be made from the rear roller with the 6mm Allen wrench provided in the parts

package. The adjustment bolts are located at the end of the step rails as shown in the dia-

gram below.

Tighten the rear roller only enough to prevent

slippage at the front roller. Turn the tread-belt

tension adjusting bolts 1/4 turn each and inspect

for proper tension by walking on the belt and

making sure it is not slipping or hesitating with

each step. When an adjustment is made to the

belt tension, you must be sure to turn the bolts on

both sides evenly or the belt could start tracking to

one side instead of running in the middle of the deck.

DO NOT OVERTIGHTEN – Over tightening will cause belt damage and premature bearing

failure. If you tighten the belt a lot and it still slips, the problem could actually be the drive belt

- located under the motor cover - that connects the motor to the front roller. If that belt is loose

it feels similar to the walking belt being loose. Tightening the motor belt should be done by a

trained service person.

Belt and Deck - Your treadmill uses a very high-efcient low-friction deck. Performance is

maximized when the deck is kept as clean as possible. Use a soft, damp cloth or paper towel

to wipe the edge of the belt and the area between the belt edge and frame. Also reach as

far as practical directly under the belt edge. This should be done once every other month to

extend belt and deck life. Use water only - no cleaners or abrasives. A mild soap and water

solution along with a nylon scrub brush will clean the top of the textured belt. Allow the belt

to dry before using.

Belt Dust - This occurs during normal break-in or until the belt stabilizes. Wiping excess off

with a damp cloth will minimize buildup.

General Cleaning - Dirt, dust, and pet hair can block air inlets and accumulate on the running

belt. On a monthly basis: vacuum underneath your treadmill to prevent buildup. Every other

month, you should remove the black motor hood and carefully vacuum out dirt that may

accumulate. UNPLUG POWER CORD BEFORE THIS TASK.

There is a maintenance schedule/chart included under the Table of Contents for convenient

record keeping.

Belt Adjustments

General Maintenance

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