Exercise Instructions; Description (Fig. A); Heart Rate - Tunturi C50 Manual Del Usuario

- Do not pull the mains cable to remove the mains plug from the wall
socket.
- Remove the mains plug from the wall socket when the equipment is
not in use, before assembly or disassembly and before cleaning and
maintenance.
Assembly instructions

Description (fig. A)

Your Crosstrainer is a piece of stationary fitness equipment used to
simulate cycling without causing excessive pressure to the joints.
Package contents (fig. B&C)
- The package contains the parts as shown in
fig. B.
- The package contains the fasteners as shown in fig. C. Refer to the
section "Description"
‼ NOTE
• If a part is missing, contact your dealer.
Assembly (fig. D)
⚠ WARNING
• Assemble the equipment in the given order.
• Carry and move the equipment with at least two persons.
⚠ CAUTION
• Place the equipment on a firm, level surface.
• Place the equipment on a protective base to prevent damage to
the floor surface.
• Allow at least 100 cm of clearance around the equipment.
• Refer to the illustrations for the correct assembly of the
equipment.
‼ NOTE
• Save the tools provided with this product, after you completed the
product assembly,
for future service purposes.
Workouts
The workout must 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. You should perspire, but
you should not get out of breath during the workout.
To reach and maintain a basic fitness level, exercise at least three times
a week, 30 minutes at a time. Increase the number of exercise sessions
to improve your fitness level.
It is worthwhile to combine regular exercise with a healthy diet. A
person committed to dieting should exercise daily, at first 30 minutes
or less at a time, gradually increasing the daily workout time to one
hour. Start your workout at low speed and low resistance to prevent the
cardiovascular system from being subjected to excessive strain.
As the fitness level improves, speed and resistance can be increased
gradually. The efficiency of your exercise can be measured by
monitoring your heart rate and your pulse rate.

Exercise Instructions

Using your fitness trainer will provide you with several benefits, it will
improve your physical fitness, tone muscle and in conjunction with a
calorie controlled diet help you lose weight.
The warming up phase
This stage helps get the blood flowing around the body and the
muscles working properly. It will also reduce the risk of cramp and
muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do
not force or jerk your muscles into a stretch - if it hurts, STOP
The exercise phase
This is the stage where you put the effort in. After regular use, the
muscles in your legs will become more flexible. Work to your but it is
very important to maintain a steady tempo throughout. The rate of work
should be sufficient to raise your heart beat into the target zone shown
on the graph below.

HEART RATE

200
180
160
140 TARGET ZONE
120
100
80
20 25 30 35 40
This stage should last for a minimum of 12 minutes though most people
start at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and muscles wind
down. This is a repeat of the warm up exercise e.g. reduce your tempo,
continue for approximately 5 minutes. The stretching exercises should
now be repeated, again remembering not to force or jerk your muscles
into the stretch.
As you get fitter you may need to train longer and harder. It is advisable
to train at least three times a week, and if possible space your workouts
evenly throughout the week.
Muscle toning
To tone muscle while on your fitness trainer you will need to have the
resistance set quite high. This will put more strain on our leg muscles
and may mean you cannot train for as long as you would like. If you
are also trying to improve your fitness you need to alter your training
program. You should train as normal during the warm up and cool down
phases, but towards the end of the exercise phase you should increase
resistance making your legs work harder. You will have to reduce your
speed to keep your heart rate in the target zone.
Weight loss
The important factor here is the amount of effort you put in. The harder
and longer you work the more calories you will burn. Effectively this is
the same as if you were training to improve your fitness, the difference
is the goal.
Heart rate
Pulse rate measurement (hand pulse sensors)
The pulse rate is measured by sensors in the handlebars when the user
is touching both sensors at the same time. Accurate pulse measurement
requires that the skin is slightly moist and constantly touching the
1 9
MAXIMUM
85 %
70 %
COOL DOWN
AGE
45 50 55 60 65 70 75
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