Fitness Test - Tunturi Cross Trainer Manual De Instrucciones

• Then press START button to begin training.
• This program will start with a warming up skip by
pressing START button.
• During the training you can pause the training with
the BACK/STOP button, or press twice to stop the
training.
• This program ends with a cooling down, you can
skip by pressing STOP button.
Target HR 1 & 2
The Target HR (Heart Rate) programs allow you to preset
your pulse level.
• After selecting a Target HR program, you can set
target TIME, or HR by rotating the JOGWHEEL and
confi rming the value (by pressing the JOGWHEEL).
• After your settings are done, press START button to
begin training.
• During the training you can pause the training with
the BACK/STOP button, or press twice to stop the
training.

Fitness test

The fi tness test is based on the YMCA protocol and is a
sub-maximal test that uses pre-determined, fi xed work le-
vels that are based on your heart rate readings as the test
progresses. The test begins at a low level of effort, which
increases steadily. A multi-step test is a safe and reliable,
submaximal means of measuring a person's physical
fi tness level. The test continues until the test subject has
achieved his or her individual target heart rate (85% of
maximum heart rate).
The test requires the use of a heart rate belt or handpulse
grips: the console monitors changes in the heart rate
throughout the test, using the data to calculate an estimate
of the tested person's maximum oxygen uptake capacity.
Sex
Male
Female
English
8
Level 18-25
Excellent >60
Very good 52-60
Good 47-51
Average 42-46
Low 37-41
Very low 30-36
Poor <30
Excellent 56
Very good 47-56
Good 42-46
Average 38-41
Low 33-37
Very low 28-32
Poor <28
The maximum oxygen uptake capacity is the best measure
of a person's physical fi tness level. After the test, the meter
gives versatile information on your fi tness level: a descrip-
tion and a numerical value (ml/kg/min). The test will take
between 6 to 15 minutes to complete, depending on your
level of fi tness.
Before the test:
• Make sure you are in good health; check with your
physician before performing any exercise if you are
over the age of 35 or persons with pre-existing health
conditions.
• Adjust the seat to the proper position so that when
your leg is extended during pedaling there is a slight
bend at the knee of about 5 degrees.
• Make sure you have warmed up and stretched before
taking the test.
• Do not take in caffeine before the test.
• Hold the hand grips gently, do not tense up.
Press START button to begin training.
During the test:
• The console must be receiving a steady heart rate for
the test to begin. You may use the hand pulse sensors
or wear a heart rate chest strap transmitter.
• You must maintain a steady 50 RPM pedal speed.
If your pedal speed drops below 48 RPM or goes
above 52 RPM the console will emit a steady bee-
ping sound until you are within this range.
1. The message window will always display your pedal
speed on the right side to help you maintain 50RPM.
2. The data shown during the test is:
a. Work in Watts (1 watt is equal to 6.1 kg-m/min.)
b. HR is your actual heart rate; THR is the target heart
rate to reach to end the test.
c. Time is the total elapsed time of the test.
Age
26-35 36-45 46-55
>56 >51 >45
49-56 43-51 39-45
43-48 39-42 35-38
40-42 35-38 32-35
35-39 31-34 29-31
30-34 26-30 25-28
<30 <26 <25
52 45 40
45-52 38-45 34-40
39-44 34-37 31-33
35-38 31-33 28-30
31-34 27-30 25-27
26-30 22-26 20-24
<26 <22 <20
56-65 65+
>41 >37
36-41 33-37
32-35 29-32
30-31 26-28
26-29 22-25
22-25 20-21
<22 <20
37 32
32-37 28-32
28-31 25-27
25-27 22-24
22-24 19-22
18-21 17-18
<18 <17