Tunturi C40 - Manual (Page 6)

6
OWNER'S MANUAL
•
C40
1) An appliance should never be left unattended when
plugged in. Unplug from outlet when not in use,
and before carrying out any maintenance or repair
procedures.
2 ) Do not operate under blanket or other combustive
material. Excessive heating can occur and cause fire,
electric shock, or injury to persons.
EXERCISING
ADJUSTING THE FOOTREST SUPPORTS
(EUROPEAN MODEL)
Turn the locking knob counterclockwise and pull
the locking knob out so that the adjusting tube can
be moved freely up and down. When the height is
right, let go of the knob. The tube locks into place.
Tighten the locking knob clockwise.
N OTE ! Always make sure that the locking knob is
fastened properly before starting to exercise. Adjust
the footrest support height so that the elliptic
movement does not strain your ankles.
EXERCISE LEVEL
When you’ve not exercised for a long time, you should
have your condition checked and consult a doctor, if
you are over 40, your physical condition is poor, you
suffer from a chronic illness or have health problems,
or you have injuries to or problems in your muscles.
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. If you’re very unfit,
start with a 20 minute workout. Once your condition
improves, you can train for 30-60 minutes depending
on your goal.
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.
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:
2 08 – 0,7 X AG E
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.
B E G I N N E R
• 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.
T R A I N E R
• 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!
AC TI V E TR AI N E R
•
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 program. If
you for instance exercise conscientiously for three weeks,
it’s good to make the following week a little lighter.
MEASURING HEART RATE
Pulse is measured by sensors in the handlebars. Pulse is
measured when the user of C40 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 C40 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.
TELEMETRIC HEART RATE MEASUREMENT
The most reliable way of measuring the heart rate is
telemetric measurement using a transmitter belt. If
you want to measure your heart rate this way during
your workout, moisten the grooved electrodes on
the transmitter belt with saliva or water. Fasten the
transmitter just below the chest with the elastic
belt, firmly enough so that the electrodes remain in
contact with the skin while pedaling, but not so tight
that normal breathing is prevented. If you wear the
transmitter and belt over a light shirt, moisten the shirt
slightly at the points where the electrodes touch the
shirt. The transmitter automatically transmits the heart
rate reading to the meter up to a Total Counts of about
1 meter. The heart rate value is displayed in the meter.
Follow your heart rate during the training.
REMARKS ON TELEMETRIC MEASUREMENT
If the electrode surfaces are not moist, the heart rate
reading will not appear on the display. If the electrodes
are dry, they must be moistened again. Allow the
electrodes to warm up properly to ensure accurate
heart rate measurement. If there are several telemetric
Tunturi_C40 6 7.1.2005, 15:13:06