Exercising - Tunturi C20 Manual Del Usuario

Do not route the power cord beneath a carpet and
do not place any objects on the cord.
Disconnect the plug from the power outlet
before you move the unit, perform any needed
maintenance or open the housing.
Do not alter (for example, lengthen) the cord
between the transformer and the unit.

EXERCISING

If the product is not stable, adjust the stabilizing
screws under the rear support appropriately.
If you feel sideway play in the pedal cranks, tighten
the front end shaft nuts until the play disappears.
ADJUSTING THE RESISTANCE
Exercise intensity can be increased or decreased
with "+/- " keys: "+" increases the resistance and
"-" decreases the resistance.
EXERCISE LEVEL
Working out using an exercise cycle is excellent
aerobic exercise, the principle being that the
exercise should be suitably light, but of long
duration. Aerobic exercise is based on improving
the body's maximum oxygen uptake, which in turn
improves endurance and fitness. The ability of the
body to burn fat as a fuel is directly dependent on
its oxygen uptake capacity. Aerobic exercise should
above all be pleasant. You should perspire, but you
should not get out of breath during the workout.
You must, for example, be able to speak and not
just pant while exercising. You should exercise at
least three times a week, 30 minutes at a time, to
reach a basic fitness level. Maintaining this level
requires a few exercise sessions each week. Once
the basic condition has been reached, it is easily
improved, simply by increasing the number of
exercise sessions. Exercise is always rewarding for
weight loss, because it is the only way of increasing
the energy spent by the body. This is why it is
always worthwhile to combine regular exercise
with a healthy diet. A dieter should exercise daily
- at first 30 minutes or less at a time, gradually
increasing the daily workout time to one hour.
You should start slowly at a low speed and low
resistance, because for an overweight person
strenuous exercise may subject the heart and
circulatory system to excessive strain. As fitness
improves, resistance and speed can be increased
gradually. Exercise efficiency can be measured by
monitoring the pulse. The pulse meter helps you
monitor your pulse easily during exercise, and thus
to ensure that the exercise is sufficiently effective
but not over-strenuous.
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.
MEASURING PULSE WITH HAND SENSORS
Pulse is measured wiith sensors which are located
in the hand supports and which measure the
pulse each time the user touches both sensors
simultaneously. For reliable pulse measurement,
the skin must be in continuous contact with the
sensors and the skin in contact with the sensors
should be slightly moist. Too dry or too moist
skin will impair hand pulse measurement. Please
note also that active use of the upper body muscles
during exercise may interfere with hand pulse
measurement: active muscles transmit similar
electronic signals as the heart muscle. Therefore,
we recommend that arms be kept relaxed during
pulse measurement.
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
This is an average value and the maximum varies
from person to person. The maximum heart-rate
diminishes on average by one point per year. If you
belong to a risk group, 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.
O W N E R ' S M A N U A L
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