BH FITNESS Columbia G-6490 K Instructions De Montage Et Utilisation page 14

of running, the belt may be prone to shift sideways.
If the belt does shift to the left or right, stop the ma-
chine.
BELT OFFSET TO THE RIGHT
This procedure is very important. Follow these steps.
In order to adjust the belt, set the unit in motion at a
speed of 4 km/h. If the belt has moved to the right, turn
screw (R) on the right-hand side of the machine a 1⁄4
turn clockwise. Note the position of the belt, if after one
minute the belt is not completely centred then repeat
the operation. If you see that the belt has moved too far
over to the left then turn the right screw back slightly in
an anticlockwise direction. Figure 10.
As soon as you have adjusted the belt you can begin
exercising again.
BELT OFFSET TO THE LEFT
In the event that the belt has moved to the left, turn
screw (L) on the left-hand side of the machine a 1⁄4 turn
clockwise. Note the position of the belt, if after one
minute the belt is not completely centred then repeat
the operation. If you see that the belt has moved too far
over to the right then turn the left screw back slightly in
an anticlockwise direction. Figure 10.
Important: Overtightening of the belt can lead to a loss
of speed on the machine and even stretch the belt itself.
Bear In mind that one turn of the right screw (R) in a
clockwise direction has the same effect on the position
of the belt as one turn of the left screw (L) in an anticloc-
kwise direction. Consequently, in the event of excessive
belt movement you can use either of the two screws in
order to avoid overtightening the belt.
OPERATING INSTRUCTIONS
FITNESS
Being fi t means living life to the full. Modern society
suffers greatly from stress. City life is basically sedentary.
There are too many calories and too much fat in our
diet. All doctors agree that regular exercise is a good
way to control our weight, make us fi tter and help us
to relax.
ADVANTAGES OF EXERCISE
Regular exercise below a certain level for 15/20 minutes
becomes aerobic. Aerobic exercise is basically exercise
that uses oxygen. Normally, this is a continuous exerci-
se without pauses. In addition to sugars and fats, the
body also needs oxygen. Regular exercise improves the
body's ability to supply oxygen to all of the muscles
and at the same time improve lung function, the heart's
pumping capacity and better blood circulation. In short,
the energy produced during exercise burns kilocalories
(known as calories).
COLUMBIA G6490 K 0180125 14
EXERCISE & WEIGHT CONTROL
The food we eat is transformed into, among other
things, energy (calories) for our body. If we take in more
calories than we burn then the result is an increase in
weight and vice versa, if we burn more calories than
we eat, we lose weight. When resting the body burns
around 70 calories per hour to keep our vital functions
active. The table shows approximate energy use for an
average person doing various activities.
ACTIVITY
Walking, moderate pace
Housework
Swimming (400 m/h)
Dancing
Walking, brisk (6 km/h)
Tennis
Cycling (30 km/h)
Squash
EXERCISE PROGRAM
Before starting any exercise program, bearing in mind
that exercise programs vary depending on age and physi-
cal condition, it is advisable to consult your doctor given
that you will achieve better results based on his/her advi-
ce or suggestions. Regardless of whether your goal is to
become fi tter, control your weight or for physiotherapy,
always remember that your exercise should be gradual,
planned, varied and not too demanding. We recommend
that you should exercise 3 to 5 times per week.
Before beginning a session it is important to do a
warm-up for 2-3 minutes at low speed. This will help
protect your muscles and prepare your cardiorespiratory
system.
The next stage will last 15-20 minutes at a pulse rate of
between 65 to 75%, or between 75 to 85% for those
already accustomed to exercise. At a later stage, once
we have become fi tter, we can divide this time between
both levels but always remembering that the pulse rate
must not exceed 85% (aerobic area) and never reach the
maximum heart rate limit that corresponds to our age.
We you have fi nished, it is important to relax the mus-
cles. This can be done by walking at a low speed for 2-3
minutes until the heart rate drops below the 65% line.
This will prevent muscle pain, especially after an intense
session. It is also advisable to fi nish the program with
some relaxation exercises on the fl oor.
FINAL NOTE
We hope that you enjoy your unit. You will soon notice the
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CALORIES USED PER
HOUR
140
150
300
350
370
420
500
690