O w n e r ’ s m a n u a l • E 2 5
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 eachweek.Oncethebasicconditionhasbeenreached, it is easily improved, simply by increasing the number of exercise sessions. You should start slowly at a low pedalling speed and low resistance, because for an overweightpersonstrenuousexercisemaysubjectthe heart and circulatory system to excessive strain. As fitnessimproves,resistanceandpedallingspeedcanbe increased gradually.
HEART RATE
No matter what your goal, you’ll get the best results by trainingattherightlevelofeffort,andthebestmeasure is your own heart rate.
PULSE MEASUREMENT WITH
HANDGRIP SENSORS
Hand pulse is measured using the sensors located on thehandlebars.Thesensorsmeasureelectricimpulses, which are formed when the person’s heart is beating. Measurement is started by touching both handlebar sensors simultaneously. To ensure reliable pulse measurement, skin must be slightly moist and skin contact with sensors must be continuous. If skin is too dryortoowet,thehandpulsemeasurementoperation is less reliable. Try to keep your upper body and palms relaxed and still.
TELEMETRIC HEART RATE MEASUREMENT
The most reliable heart rate measurement is achieved with a telemetric device, in which the electrodes of the transmitter fastened to the chest transmit the pulses from the heart to the console by means of an electromagnetic field.
NOTE! Ifyouarefittedwithapacemaker,pleaseconsult a physician before using a wireless heart rate monitor.
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 exercising, 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.Thetransmitterautomaticallytransmitstheheart rate reading to the console up to a distance of about 1 m.
If the electrode surfaces are not moist, the
shouldbewithintransmissionrange.Thetransmitteris switchedtoanactivestateonlywhenitisbeingusedfor measurement.Sweatandothermoisturecan,however, keepthetransmitterinanactivestateandwastebattery energy. Therefore it is important to dry the electrodes carefully after use.
When selecting training attire, please note that some fibersusedinclothes(e.g.polyester,polyamide)create static electricity, which may prevent reliable heart rate measurement. Please note that a mobile phone, television and other electrical appliances form an electromagnetic field around them, which will cause problems in heart rate 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
Theseareaveragevaluesandthemaximumvariesfrom
BEGINNER:
Also suitable for
TRAINER: 60-70 % of maximum heart-rate
Perfect for improving and maintaining fitness. Even reasonableeffortdevelopstheheartandlungseffectively, 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
