10
OWNER’S MANUAL • E4R
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.
EXERCISE
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