GB
OWNER’S MANUAL • E4R
11
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
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.