Tunturi E4R - Manual (Page 10)

10
OWNER’S MANUAL
• E4R
GB
O W N E R ’ S M A N U A L
•
E 4 R
11
4. Enter your weight by using the arrow keys
(default value 70 kg in the DISTANCE window).
The display reads KG. Press ENTER .
5. Begin your workout. If the set effort / heart
rate value seems too strenuous or easy, change
the value by using the arrow keys. The display
shows the present effort / heart rate level.
PAUSE
The values in a workout that has been interrupted
are saved automatically in the memory of the
user interface for 5 minutes, after which they are
reset. You can restart the interrupted exercise by
pedaling within 5 minutes.
EXERCISE
Good health is an integral part of our quality of
life and comprises physical, mental and social
performance. And physical performance is a
primary basis for maintaining mental and social
activity. It has been proved beyond doubt that
exercise offers many benefits. In order to reach
the goals you have set, you’ll need to keep
finding the motivation to continue so you achieve
your ultimate goal: life-long health and a new
quality of living.
• Set yourself realistic targets.
• Progress step-by-step according to your
schedule.
• Keep a fitness diary and write down your
progress.
• Change your way of exercising from time to
time.
•
Use your imagination and learn self-discipline.
You know yourself best so find the motivation
from inside. Don’t make exercising too big an
issue and your first goal is simply to make a habit
of getting exercise. Only when regular exercise
feels natural should you set fresh goals. One
important aspect of your training is versatility.
Varying your training exercises different muscle
groups and helps maintain motivation.
STARTING OUT WITH EXERCISE
If you have not exercised for a long time and
your physical condition is poor, or if you have
health problems, you should have your condition
checked. If you have a history of cardiovascular
disease or belong to any other risk group, we
strongly recommend that you have your basic
fitness level tested before taking up any training.
HOW OFTEN? For endurance exercising, it’s good
to exercise at least 3 times a week, but remember
for your health that once a week is better than not
at all. The effects of exercising will show after
just a few weeks.
HOW LONG? If you’re very unfit, start with a
15-20 minute workout. Once your condition
improves, you can train for 30-60 minutes
depending on your goal.
HOW HARD? Set the most efficient and safest
training level on the basis of your heart rate. This
is why your Tunturi equipment has an interface
to measure heart- or pulse-rate. Follow the orders
of a doctor or exercise professional to help set
your exercise level.
The best training to improve your general fitness
is properly efficient, not too heavy and not too
easy. It’s good to sweat while working out, but
important still to be able to talk comfortably.
This type of exercise is called aerobic or
endurance exercise and your body produces the
required energy by burning body fat with the
aid of oxygen. This in turn leads to a reduction
in fat tissue. Aerobic exercise is based upon
improving the body’s oxygen uptake, which in
turn improves ones endurance and general fitness
- in other words, it promotes good health!
No matter what your goal, you’ll get the best
results by training at the right level of effort, and
the best measure is your own heart rate. 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:
208 - 0,7 X AGE
This is an average value and the maximum varies
from person to person. The maximum heart rate
diminishes on average by one point per year. If
you belong to one of the risk groups mentioned
earlier, 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.
Rest is as important as exercise in a fitness
programme. If you for instance exercise
conscientiously for three weeks, it’s good to
make the following week a little lighter.
EXERCISING WITH A RECUMBENT
ERGOMETER
If you want to improve your aerobic health-
related fitness, you can exercise at a lower
resistance level, with a pedalling rate set at
approximately 60-80 rpm. This ensures that your
heart rate remains suitably low, thus allowing for
a longer training session. If you’re very unfit,
you should start with a 15-20 minute workout.
Once your condition improves, you can train for
30-60 minutes, depending on your goals. Since
aerobic health-related fitness is best developed
through longer workout sessions, you should
set the effort level accordingly. In interval
training, the resistance and heart rate levels vary
throughout to provide an efficient workout. You
should, however, be careful not to exercise at too
high an effort level so as to avoid straining your
joints and knees. Enhance your workout with
the ergometer’s accurate feedback on effort level
and calorie consumption, and carefully read the
instructions on how to use the meter so that you
can make wide use of the ergometer’s functions:
this will add variety to your training and help
you to remain motivated. You can use a high
resistance to build up your strength and muscle
mass, but don’t forget that recumbent ergometers
are specifically designed for aerobic exercise.
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.
Always hold the handlebars while pedalling
to keep your upper body steady. This will also
allow you to work your leg muscles more
effectively, especially when using a high level of
effort. Start at a slow pedalling speed with a low
resistance, and gradually increase your speed and
resistance to a comfortable level according to
your condition. End each workout by gradually
reducing the speed and resistance. Don’t forget to
stretch at the end of the workout. After training,
always wipe clean your recumbent cycle and the
meter in particular.
The Recumbent Ergometer E4R is designed to
comfortably distribute your weight evenly over
your buttocks and lumbar region of your lower
back. Your legs are also positioned closer to the
level of your heart, allowing a less strenuous and
more efficient cardiovascular workout.
Before beginning your workout, make sure that
the seat is correctly positioned. The distance
between the seat and the pedals should be
adjusted so that your knee remains slightly
bent when your leg is extended to the furthest
pedaling point forward. To ensure proper
positioning please follow the recommended
guidelines:
1. Turn the locking knob counterclockwise.
2. Pull the locking knob out so that the seat can
be moved freely.
3. When the distance is right, let go of the
knob.The seat locks into place.
4. Tighten the locking knob clockwise.
MEASURING PULSE
WITH HANDGRIP SENSORS
Pulse is measured by sensors in the handlebars.
Pulse is measured when the user of E4R is
touching both sensors simultaneously. Reliable
pulse measurement requires that the skin is
constantly touching the sensors and that the
skin is slightly moist. Too dry or too moist
skin weakens the reliability of hand pulse
measurement.
The E4R meter has a heart rate receiver
compatible with Polar equipment, so you can
also use Polar uncoded heart rate transmitter
belts for heart rate measurement. The transmitter
belt may be purchased as an accessory.