Tunturi UB 40 Manual Del Usuario página 10

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Fasten Nuts and Bolts
‼ NOTE
• Do not over tighten any component with pivoting unction.
• Make sure all pivoting components are able to move reely.
Use
Adjusting the backrest inclination
(Fig. Use #2)
- Tilt the backrest slightly and tilt the adjusting bar out of the
toothed plates.
- Move the backrest into the required position.
- Position the adjusting bar in the toothed plates to secure it.
Adjusting the vertical seat position
(Fig. Use #3)
- Tilt the seat slightly and tilt the adjusting bar out of the toothed
plates.
- Move the seat into the required position.
- Position the adjusting bar in the toothed plates to secure it.
Exercise guidelines
Building Muscle and Gaining Weight
Unlike aerobic exercise, which emphasizes endurance training,
anaerobic exercise ocuses on strength training. A gradual weight
gain can occur while building the size and strength o muscles. While
developing muscle mass, your body adapts to the stress placed upon
it. You can modiy your diet to include oods such as meat, ish and
vegetables.
These foods help muscles recover and replenish important nutrients
ater a strenuous workout.
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it is important to
develop an exercise program that allows you to work all of the major
muscle groups equally.
To increase muscles strength; follow this principle:
Increasing resistance and maintaining the number of repetitions of an
exercise results in increased muscle strength.
To tone your body, follow the principle: Decreasing resistance
plus increasing the number of repetitions of an exercise results in
increased body tone.
Securely tighten all Nuts and Bolts after
all components have been assembled in
current and previous steps.
Do not tighten all Nuts and Bolts in this
step.
Once you feel comfortable with an exercise, you can change the
resistance, the number of repetitions, or the speed at which you do
the exercise. It is not necessary to change all three variables. For
example, let's say that you are training at 10 kg. and perorming the
exercise 10 times in 3 minutes. When this becomes too easy, you may
decide to move up liting 12 kg. or the same number o repetitions
in the same amount o time. Liting more weights ewer times most
oten develops muscle strength. To gain both muscle strength and
endurance, it is recommended that you perform each exercise 15 to
20 reps per set.
Training Intensity
How hard you begin to train depends on your overall level o itness.
The soreness you experienced can be lessened by decreasing the
load you place on your muscles and by perorming ewer sets.
To avoid injury, you should gradually work into an exercise program
and set the load to your individual itness level. The load should
increase as your itness level increases.
Muscle soreness is common, especially when you irst start exercising.
If you are painfully sore for a long time, it may be time to change your
program. Eventually, your muscle system will become accustomed to
the stress and strain placed on it
Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform
light exercise or 5 to 10 minutes. This helps prepare the body or
more strenuous exercise by increasing circulation, raising your body
temperature and developing more oxygen to your muscles.
Workout
Each workout to keep in mind that muscle soreness that lasts for a
long period in not desirable and may mean that injury has occurred.
Cool Down
At the end of each workout, perform slow stretching exercises for 5 to
10 minutes. Ease into each stretch only going as ar as you can. This
stage allows your muscles wind down ater training.
To provide a total workout program it is also recommended that 2 to
3 days of aerobic exercise is performed in addition to the strength
training.
Drinking Water
For the body to unction properly, it must be properly hydrated. I you
are exercising, you should increase your luid intake. The reason or
this is that the water you take in will leave your system through the
sweating mechanism that cools your body during exercise. The water
you lose through exercise must be replaced so that the muscles can
recover properly.
Rest Day
Although you may not feel like doing it, taking a rest day at least
once a week is important because it gives you body a chance to heal
it sel. Continuously working your muscle will result in over training
which will not beneit in the long run.
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