Tunturi R60 - Manual (Page 4)

4
OWNER
'S
M
ANU
AL
• R
60
Make sure the power cord does not run
underneath the equipment.
IMPORTANT!
The device is shipped with a loop
and a hook for securing the rowing machine
properly in the storage position. Choose
an appropriate storage site for your rowing
machine next to a wall and attach the hook
tightly to the wall at the right height. Lift the
rowing machine to the storage position in
front of the hook. Thread the loop provided
with the rowing machine around the cross
bar and attach the loop to the hook. Do not
climb on the rowing machine when it is in
storage position!
EXERCISING
Rowing is a very effective form of exercise.
In addition to strengthening the heart and
improving circulation, it develops the various
groups of large muscles: the back, the
abdomen, the arms, the shoulders as well
as the pelvis and the legs. Rowing also
develops muscular flexibility without exertion
of joints, and it is a recommended form of
exercise for those who suffer from pains
in the neck and shoulder area. Working
out using a rowing machine is excellent
aerobic exercise, the principle being that
the exercise should 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. The ability of the body to burn
fat as a fuel is directly dependent on its
oxygen-uptake capacity.
Aerobic exercise should above all be
pleasant. You should perspire, but you
should not get out of breath during the
workout.
You should exercise at least three times a
week, 30 minutes at a time, to reach a basic
fitness level. Maintaining this level requires a
few exercise sessions each week. Once the
basic condition has been reached, it is easily
improved, simply by increasing the number
of exercise sessions.
Exercise is always rewarding for weight
loss, because it is the only way of increasing
the energy spent by the body. This is why
it is always worthwhile to combine regular
exercise with a healthy diet. A dieter should
exercise daily - at first 30 minutes or less
at a time, gradually increasing the daily
workout time to one hour. You should start
slowly and at low resistance, because
strenuous exercise may subject the heart
and circulatory system to excessive strain.
As fitness improves, resistance and speed
can be increased gradually.
Short sequences at heavy load increase
maximum strength and muscular mass,
longer sequences at a lighter load trim the
body and develop stamina. First find your
maximum heart rate i.e. where the rate
doesn’t increase with added effort. If you
don’t know your maximum heart rate, please
use the following formula as a guide:
220 - AGE
These are average values and the maximum
varies from person to person. The maximum
heart-rate diminishes on average by one
point per year. If you belong to a risk group,
ask a doctor to measure your maximum
heart rate for you.
We have defined three different heart-rate
zones to help you with targeted training.
BEGINNER:
50-60 % of maximum heart-rate
Also suitable for weight-watchers,
convalescents and those who haven’t
exercised for a long time. Three sessions
a week of at least a half-hour each
is recommended. Regular exercise
considerably improves beginners’ respiratory
and circulatory performance and you will
quickly feel your improvement.
TRAINER:
60-70 % of maximum heart-rate
Perfect for improving and maintaining
fitness. Even reasonable effort develops
the heart and lungs effectively, training for
a minimum of 30 minutes at least three
times a week. To improve your condition still
further, increase either frequency or effort,
but not both at the same time!
ACTIVE TRAINER:
70-80 % of maximum heart-
rate
Exercise at this level suits only the fittest and
presupposes long-endurance workouts.
USE
ADJUSTING RESISTANCE
During exercise you may increase/decrease
exercise intensity by pressing the + / - keys.
Increase resistance/pulse with the + and
decrease resistance/pulse with the - key.