O W N E R ' S M A N U A L • C 4 0
1)An appliance should never be left unattended when plugged in. Unplug from outlet when not in use, and before carrying out any maintenance or repair procedures.
2)Do not operate under blanket or other combustive material. Excessive heating can occur and cause fire, electric shock, or injury to persons.
EXERCISING
ADJUSTING THE FOOTREST SUPPORTS
(EUROPEAN MODEL)
Turn the locking knob counterclockwise and pull the locking knob out so that the adjusting tube can be moved freely up and down. When the height is right, let go of the knob. The tube locks into place. Tighten the locking knob clockwise.
NOTE! Always make sure that the locking knob is fastened properly before starting to exercise. Adjust the footrest support height so that the elliptic movement does not strain your ankles.
EXERCISE LEVEL
When you’ve not exercised for a long time, you should have your condition checked and consult a doctor, if you are over 40, your physical condition is poor, you suffer from a chronic illness or have health problems, or you have injuries to or problems in your muscles. 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. If you’re very unfit, start with a 20 minute workout. Once your condition improves, you can train for
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. 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
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 •
Also suitable for
TRAINER •
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 •
Exercise at this level suits only the fittest and presupposes
Rest is as important as exercise in a fitness program. If you for instance exercise conscientiously for three weeks, it’s good to make the following week a little lighter.
MEASURING HEART RATE
Pulse is measured by sensors in the handlebars. Pulse is measured when the user of C40 is touching both sensors simultaneously. Reliable pulse measurement requires that the skin is constantly touching the sensors and that the skin is slightly moist. Too dry or too moist skin weakens the reliability of hand pulse measurement.
The C40 meter has a heart rate receiver compatible with Polar equipment, so you can also use Polar uncoded heart rate transmitter belts for heart rate measurement. The transmitter belt may be purchased as an accessory.
TELEMETRIC HEART RATE MEASUREMENT
The most reliable way of measuring the heart rate is telemetric measurement using a transmitter belt. If you want to measure your heart rate this way during your workout, moisten the grooved electrodes on the transmitter belt with saliva or water. Fasten the transmitter just below the chest with the elastic belt, firmly enough so that the electrodes remain in contact with the skin while pedaling, but not so tight that normal breathing is prevented. If you wear the transmitter and belt over a light shirt, moisten the shirt slightly at the points where the electrodes touch the shirt. The transmitter automatically transmits the heart rate reading to the meter up to a Total Counts of about 1 meter. The heart rate value is displayed in the meter. Follow your heart rate during the training.
REMARKS ON TELEMETRIC MEASUREMENT
If the electrode surfaces are not moist, the heart rate reading will not appear on the display. If the electrodes are dry, they must be moistened again. Allow the electrodes to warm up properly to ensure accurate heart rate measurement. If there are several telemetric
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