Tunturi E4R owner manual Exercising with a Recumbent Ergometer

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.

Rest is as important as exercise in a fitness programme. If you for instance exercise conscientiously for three weeks, it’s good to make the following week a little lighter.

EXERCISING WITH A RECUMBENT

ERGOMETER

The Recumbent Ergometer E4R is designed to comfortably distribute your weight evenly over your buttocks and lumbar region of your lower back. Your legs are also positioned closer to the level of your heart, allowing a less strenuous and more efficient cardiovascular workout.

Before beginning your workout, make sure that the seat is correctly positioned. The distance between the seat and the pedals should be adjusted so that your knee remains slightly bent when your leg is extended to the furthest pedaling point forward. To ensure proper positioning please follow the recommended guidelines:

1.Turn the locking knob counterclockwise.

2.Pull the locking knob out so that the seat can be moved freely.

3.When the distance is right, let go of the knob.The seat locks into place.

4.Tighten the locking knob clockwise.

Always hold the handlebars while pedalling to keep your upper body steady. This will also allow you to work your leg muscles more effectively, especially when using a high level of effort. Start at a slow pedalling speed with a low resistance, and gradually increase your speed and resistance to a comfortable level according to your condition. End each workout by gradually

O W N E R ’ S M A N U A L • E 4 R

reducing the speed and resistance. Don’t forget to stretch at the end of the workout. After training, always wipe clean your recumbent cycle and the meter in particular.

If you want to improve your aerobic health- related fitness, you can exercise at a lower resistance level, with a pedalling rate set at approximately 60-80 rpm. This ensures that your heart rate remains suitably low, thus allowing for a longer training session. If you’re very unfit, you should start with a 15-20 minute workout. Once your condition improves, you can train for 30-60 minutes, depending on your goals. Since aerobic health-related fitness is best developed through longer workout sessions, you should set the effort level accordingly. In interval training, the resistance and heart rate levels vary throughout to provide an efficient workout. You should, however, be careful not to exercise at too high an effort level so as to avoid straining your joints and knees. Enhance your workout with the ergometer’s accurate feedback on effort level and calorie consumption, and carefully read the instructions on how to use the meter so that you can make wide use of the ergometer’s functions: this will add variety to your training and help you to remain motivated. You can use a high resistance to build up your strength and muscle mass, but don’t forget that recumbent ergometers are specifically designed for aerobic exercise.

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.

MEASURING PULSE

WITH HANDGRIP SENSORS

Pulse is measured by sensors in the handlebars. Pulse is measured when the user of E4R 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 E4R 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.

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