Tunturi R20 Manual Del Usuario página 20

English
Assembly (ig. 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 irm, level surace.
• Place the equipment on a protective base to prevent damage to
the loor surace.
• Allow at least 100 cm o clearance around the equipment.
• Reer to the illustrations or the correct assembly o the
equipment.
‼ NOTE
• Save the tools provided with this product, ater you completed
the product assembly,
or uture service purposes.
Workouts
The workout must be suitably light, but o long duration. Aerobic
exercise is based on improving the body's maximum oxygen uptake,
which in turn improves endurance and itness. You should perspire,
but you should not get out o breath during the workout.
To reach and maintain a basic itness level, exercise at least three times
a week, 30 minutes at a time. Increase the number o exercise sessions
to improve your itness level. It is worthwhile to combine regular
exercise with a healthy diet. A person committed to dieting should
exercise daily, at irst 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 rom being
subjected to excessive strain.
As the itness level improves, speed and resistance can be increased
gradually. The eiciency o your exercise can be measured by
monitoring your heart rate and your pulse rate.
Exercise Instructions
Using your itness trainer will provide you with several beneits, it will
improve your physical itness, tone muscle and in conjunction with a
calorie controlled diet help you lose weight.
The warming up phase
This stage helps get the blood lowing around the body and the
muscles working properly. It will also reduce the risk o cramp and
muscle injury. It is advisable to do a ew stretching exercises as shown
below. Each stretch should be held or approximately 30 seconds, do
not orce or jerk your muscles into a stretch - i 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 lexible. Work to your but it is
very important to maintain a steady tempo throughout. The rate o
work should be suicient 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 o the warm up exercise e.g. reduce your
tempo, continue or approximately 5 minutes. The stretching
exercises should now be repeated, again remembering not to orce
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 i possible space
your workouts evenly throughout the week.
Muscle toning
To tone muscle while on your itness 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 or as long as you would like. I you
are also trying to improve your itness you need to alter your training
program. You should train as normal during the warm up and cool
down phases, but towards the end o 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 actor here is the amount o eort you put in.
The harder and longer you work the more calories you will burn.
Eectively this is the same as i you were training to improve your
itness, the dierence is the goal.
Heart rate
Heart rate measurement
(heart rate chest belt)
‼ NOTE
• A chest strap does not come standard with this trainer. When
you like to use a wireless chest strap you need to purchase this
as an accessory.
The most accurate heart rate measurement is achieved with a heart
rate chest belt. The heart rate is measured by a heart rate receiver
in combination with a heart rate transmitter belt. Accurate heart
measurement requires that the electrodes on the transmitter belt are
slight moist and constantly touching the skin. I the electrodes are
too dry or too moist, the heart rate measurement will become less
accurate.
⚠ WARNING
• I you have a pacemaker, consult a physician beore using a
heartrate chest belt.
2 0
MAXIMUM
85 %
70 %
COOL DOWN
AGE
45 50 55 60 65 70 75