Bruksanvisning Tunturi C20 Crosstrainer

Bruksanvisning

3

C20 - OWNER’S MANUAL ENGLISH

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 must, for example, be able to speak and not

just pant while pedaling.

You should exercise at least three times a week, 30

minutes at a time, to reach a basic fi tness 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 fi rst 30 minutes or less at a time,

gradually increasing the daily workout time to one

hour.

You should start slowly at a low pedaling speed and low

resistance, because for an overweight person strenuous

exercise may subject the heart and circulatory system

to excessive strain. As fi tness improves, resistance and

pedaling speed can be increased gradually. Exercise

effi ciency can be measured by monitoring the pulse. The

pulse meter helps you monitor your pulse easily during

exercise, and thus to ensure that the exercise is suffi ciently

effective but not over-strenuous. Start your workout with

slow tempo and low resistance. Gradually increase tempo

and resistance according to your own condition. Keep

your head up and neck long in order to avoid stress on

your neck, shoulders and back. Keep also your back

straight. Make sure that your feet are centered on the

foot pedals and that your hips, knees, ankles and toes are

facing forward. Keep your body weight centered over

your lower body regardless of whether you lean forward

or stand upright. Stop your workout by gradually

decreasing tempo and resistance.

Don’t forget to stretch afterwards. To strengthen

cardiovascular system, maintain low resistance but high

tempo. Exercising with higher resistance and slow tempo

strengthens correspondingly your back and hips.

HEART RATE

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.

The C20 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.

NOTE! If you are fi tted with a pacemaker, please consult a

physician before using a heart rate transmitter belt.

The most reliable heart rate measurement is achieved

with a telemetric device, in which the electrodes of the

transmitter fastened to the chest transmit the pulses from

the heart to the console by means of an electromagnetic

fi eld. 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, fi rmly

enough so that the electrodes remain in contact with the

skin while exercising, 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 console up to a

distance of about 1 m.

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 warm up properly to ensure accurate heart

rate measurement. If there are several telemetric heart

rate measurement devices next to each other, the

distance between them should be at least 1.5 m. Similarly,

if there is only one receiver and several transmitters in

use, only one person with a transmitter should be within

transmission range. the transmitter is switched to an active

state only when it is being used for measurement. sweat

and other moisture can, however, keep the transmitter in

an active state and waste battery energy. therefore it is

important to dry the electrodes carefully after use.

When selecting training attire, please note that some

fi bers used in clothes (e.g. polyester, polyamide) create

static electricity, which may prevent reliable heart rate

measurement. Please note that a mobile phone, television

and other electrical appliances form an electromagnetic

fi eld around them, which will cause problems in heart

rate measurement.

HAND GRIP PULSE MEASUREMENT

(HGP-VERSION)

Pulse is measured by sensors in the handlebars. Pulse is

measured when the user of C20 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.

HEART RATE IN TRAINING

First fi nd 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

The formula gives an average value; 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 defi ned 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 fi tness. 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!

Betyg

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