Tunturi R-85W Manual Del Usuario página 15

- Ensure that the tank plug is replaced once illing
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% o 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" o this manual.
NOTE
• The valve on top of the siphon must be closed to
allow proper drainage.
• 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 aects 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 itness 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 ew 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 eort in. Ater
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 or a minimum o 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 itter 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.
1 5
MAXIMUM
85 %
70 %
COOL DOWN
AGE
45 50 55 60 65 70 75
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