Exercising - Tunturi E60 Manual Del Usuario

adjust inclination from here. Release the seat lock by
turning the locking lever located under the seat anti-
clockwise. Adjust the seat to the desired position and
tighten the locking lever by turning it clockwise.
HANDLEBAR SETUP
Loosen the locking screw on the front of the handlebar
support and find the right angle at which to position
the handlebar. Tighten the locking screw. 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.
Adjust the handlebar height by loosening the locking
knob on the handlebar support tube. Pull the locking knob
outwards so that the handlebar can be moved freely up
and down. Release the knob once the handlebar is at the
required height. The handlebar support tube will click into
place. Tighten the locking knob by turning it clockwise.
CONSOLE INCLINATION ADJUSTMENT
Set the inclination of the meter so that it corresponds to
your height and exercise position.
ADJUSTMENT OF SUPPORT FEET
If the equipment is not stable, adjust the adjustment
screws below the support feet as necessary.

EXERCISING

Working out with this device 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 be
above all pleasant. You should work up a light sweat but
you should not get out of breath during the workout.
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. You should start slowly at a low pedaling
speed and low resistance, because for an overweight
person strenuous exercise may subject the heart and
circulatory system to excessive strain. As fitness improves,
resistance and pedaling speed can be increased
gradually.
HEART RATE
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.
HEART RATE MEASUREMENT
WITH HANDGRIP SENSORS
Heart rate is measured from the hands using the sensors
located on the handlebars. The sensors measure electric
impulses, which are formed when a person's heart beats.
Measurement is started by touching both handlebar sensors
simultaneously. To ensure reliable heart rate measurement,
skin must be slightly moist and skin contact with sensors must
be continuous. If skin is too dry or too wet, the heart rate
measurement operation from the hands 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!
If you are fitted with a pacemaker, please
consult 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. The transmitter automatically
transmits the heart rate reading to the console up to a
distance of about 1 m. If the electrode surfaces are not
moist, the heart-rate reading will not appear on the display.
If the electrodes are dry, they must be moistened again.
Allow the electrodes warm up properly to ensure accurate
heart rate measurement. If there are several telemetric
heart rate measurement devices next to each other, the
distance between them should be at least 1.5 m. Similarly, if
there is only one receiver and several transmitters in use,
only one person with a transmitter should be within
transmission range. The transmitter is switched to an active
state only when it is being used for measurement. Sweat
and other moisture can, however, keep the transmitter in
active state and waste battery energy. Therefore it is
important to dry the electrodes carefully after use.
When selecting training attire, please note that some
fibres used in clothes (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
These are average values and the maximum varies from
person to person. The maximum heart-rate diminishes on
average by one point per year. If you belong to a risk
group, 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 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.
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E60 - OWNER'S MANUAL ENGLISH