Tunturi C20 owner manual Exercising

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.

O W N E R ' S M A N U A L G B

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.