Tunturi E90L Manual Del Usuario página 4

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 upteke, 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 pedalling
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 pedalling 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 using the sensors located on
the handlebars. The sensors measure electric impulses,
which are formed when the person's heart is beating.
Measurement is started by touching both handlebar
sensors simultaneously. To ensure reliable pulse
measurement, skin must be slightly moist and skin contact
with sensors must be continuous. If skin is too dry or too
wet, the hand pulse measurement operation 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 1m.
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 an 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
fibers 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:
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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220 - AGE