Exercise

O W N E R ’ S M A N U A L • E 4 R

4.Enter your weight by using the arrow keys (default value 70 kg in the DISTANCE window). The display reads KG. Press ENTER.

5.Begin your workout. If the set effort / heart rate value seems too strenuous or easy, change the value by using the arrow keys. The display shows the present effort / heart rate level.

PAUSE

The values in a workout that has been interrupted are saved automatically in the memory of the user interface for 5 minutes, after which they are reset. You can restart the interrupted exercise by pedaling within 5 minutes.

Good health is an integral part of our quality of life and comprises physical, mental and social performance. And physical performance is a primary basis for maintaining mental and social activity. It has been proved beyond doubt that exercise offers many benefits. 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 and learn self-discipline.

You know yourself best so find the motivation from inside. Don’t make exercising too big an issue and your first goal is simply to make a habit of getting exercise. Only when regular exercise feels natural should you set fresh goals. One important aspect of your training is versatility. Varying your training exercises different muscle groups and helps maintain motivation.

STARTING OUT WITH EXERCISE

If you have not exercised for a long time and your physical condition is poor, or if you have health problems, you should have your condition checked. If you have a history of cardiovascular disease or belong to any other risk group, we strongly recommend that you have your basic fitness level tested before taking up any training.

HOW OFTEN? For endurance exercising, it’s good to exercise at least 3 times a week, but remember for your health that once a week is better than not at all. The effects of exercising will show after just a few weeks.

HOW LONG? If you’re very unfit, start with a 15-20 minute workout. Once your condition improves, you can train for 30-60 minutes depending on your goal.

HOW HARD? Set the most efficient and safest training level on the basis of your heart rate. This is why your Tunturi equipment has an interface to measure heart- or pulse-rate. Follow the orders of a doctor or exercise professional to help set your exercise level.

The best training to improve your general fitness is properly efficient, not too heavy and not too easy. It’s good to sweat while working out, but important still to be able to talk comfortably. This type of exercise is called aerobic or endurance exercise and your body produces the required energy by burning body fat with the aid of oxygen. This in turn leads to a reduction in fat tissue. Aerobic exercise is based upon improving the body’s oxygen uptake, which in turn improves ones endurance and general fitness - in other words, it promotes good health!

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:

208 - 0,7 X 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 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

E4R specifications

The Tunturi E4R is a premium recumbent exercise bike designed for fitness enthusiasts looking for a comfortable and effective workout experience. Blending innovative technology with user-friendly features, the E4R caters to individuals of all fitness levels, making it an ideal choice for home gyms.

One of the standout features of the Tunturi E4R is its ergonomic design. The recumbent position allows users to engage in their workouts while minimizing strain on the back and joints. The adjustable seat provides excellent lumbar support, ensuring a comfortable posture during extended use. The step-through frame design enhances accessibility, making it easy for users of all ages and physical conditions to get on and off the bike with ease.

The E4R is equipped with a sophisticated console that showcases a large, easy-to-read display. This LCD screen provides valuable real-time feedback on key metrics such as time, speed, distance, calories burned, and heart rate, allowing users to track their progress effectively. The bike also features built-in Bluetooth connectivity, enabling integration with fitness apps, which enhances the overall workout experience.

When it comes to performance, the Tunturi E4R boasts a high-quality magnetic resistance system. This technology ensures a smooth and quiet ride, providing users with up to 32 resistance levels to choose from. Such a wide range of options allows for customization of workouts, accommodating both beginners and more advanced users seeking to challenge themselves further.

Additionally, the E4R comes with multiple pre-set workout programs designed to cater to various fitness goals, including weight loss, endurance training, and interval training. These programs keep workouts engaging and can help users stay motivated. The bike is also equipped with heart rate sensors located in the handgrips, which allow for convenient monitoring of cardiovascular performance during exercises.

The Tunturi E4R is designed with durability in mind. The robust construction can withstand rigorous use, and the maintenance-free components ensure longevity, making it a worthwhile investment for fitness enthusiasts. Compact in design yet feature-rich, the E4R fits seamlessly into any home gym setup while delivering a premium workout experience.

In conclusion, the Tunturi E4R recumbent exercise bike combines comfort, performance, and advanced technology, making it an excellent choice for anyone looking to incorporate effective cardiovascular workouts into their fitness routine. With an ergonomic design, a variety of resistance levels, and engaging workout programs, the E4R stands out as a versatile and high-quality fitness machine.