Tunturi F330, E340 owner manual E R C I S I N G, Healthy diet. a dieter should exercise daily

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FOOT PEDALS

The pedals and pedal straps are marked R for right and L for left. Fasten the right pedal to the right pedal crank turning clockwise and left pedal to the left pedal crank turning anti-clockwise. Attach the pedal straps so that there are 4 grooves on the outer edge of the pedal. Choose the strap tightness, set the appropriate strap hole on the retainer from below and pull forcibly upward. Especially when the cycle is new, the fastening of the strap may seem relatively tight.

U S E

ADJUSTING THE REAR SUPPORT

Fix the adjustment screw on the rear support prior to using the equipment; this ensures that the equipment stands solidly on its base. Position the exercise cycle to the where you intend to use it. Never forget to protect the base from possible scratching. Unlock the adjustment screw by turning the locking ring anti-clockwise, and then turn the adjustment screw clockwise; it is now in its initial position. Turn the adjustment screw anti- clockwise until the rubber pad touches the floor. Lock the adjustment screw by turning the locking ring clockwise, carefully step on the cycle and make sure that it is stable.

CORRECT EXERCISING POSITION

The seat height should be set so that the middle part of the foot reaches the pedal with the leg almost straight and the pedal at its lowest point. To raise or lower the seat, first turn the locking knob counterclockwise, then pull the locking knob out so that the seat tube can be moved freely up and down. When the height is right, let go of the knob.

The seat locks into place. Tighten the locking knob clockwise. To adjust the horizontal seat position forward and back, loosen the locking screws under the seat. You can also adjust inclination from here.

NOTE! Always make sure that the locking screws under the seat are properly fastened before starting to exercise.

NOTE! Always make sure that the locking knob is fastened properly before starting to exercise.

ADJUSTING THE HANDLEBAR

Loosen the grey adjustment knob at the handlebar support tube and adjust the handlebar distance so that you can pedal with the arms almost straight in comfortable position. The design of the handlebar allows you to exercise either in an upright position or with the upper body leaning forward. Remember, however, always to keep your back straight. Retighten the adjustment knob.

ADJUSTING PEDALLING RESISTANCE

To increase or decrease resistance, turn the adjustment knob at the top of the handlebar support tube clockwise (+ direction) to increase resistance and counterclockwise (- direction) to decrease resistance. The scale above the knob (1-8) helps you find and reset a suitable resistance.

E X E R C I S I N G

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 pedalling. 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.

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