Tunturi FitRow 70 Manual Del Usuario página 17

allow excess water to escape.
- Ensure that the tank plug is replaced once
filling and water treatment procedures are
complete.
Removing water from the tank
(Fig. E-4)
- Remove the tank plug.
- Insert the siphon rigid hose end into the tank
- Insert the siphon flexible hose end into a large
bucket.
- Drain the tank (approx. 20% of water will remain
in the tank. It is not possible to drain the tank
completely without disassembling the tank)
- Refill the tank following the directions as
described under the section "Filling the tank"
of this manual.
‼ NOTE
• If the water treatment schedule is
maintained, it will not be necessary to
change the water inside the tank. An
additional water treatment tablet is only
required when discolouration of the water
appears.
• Exposure to sunlight affects the water.
Moving the rower away from direct sunlight
will extend time between water treatments
Water treatment
- Add one water treatment tablet.
- Add a water treatment tablet whenever the
water appears dirty or cloudy over time.
⚠ WARNING
• Only use the Tunturi supplied water
treatment tablets.
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 45
This stage should last for a minimum of 12
minutes though most people start at about 15-20
minutes
English
MAXIMUM
85 %
70 %
COOL DOWN
AGE
50 55 60 65 70 75
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