Tunturi E90L, Manual

Page: 6 / 30

EXERCISING __________
Working out with this device 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 upteke, 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 be
above all pleasant. You should work up a light sweat 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. You should start slowly at a low pedalling speed and low resistance, because for an overweight person
strenuous exercise may subject the heart and circulatory system to excessive strain. As fitness improves, resistance and pedalling
speed can be increased gradually.
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.
HEART RATE MEASUREMENT WITH HANDGRIP SENSORS
Heart rate is measured using the sensors located on the handlebars. The sensors measure electric impulses, which are formed when
the person's heart is beating. Measurement is started by touching both handlebar sensors simultaneously. To ensure reliable pulse
measurement, skin must be slightly moist and skin contact with sensors must be continuous. If skin is too dry or too wet, the hand pulse
measurement operation is less reliable. Try to keep your upper body and palms relaxed and still.
TELEMETRIC HEART RATE MEASUREMENT
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 field.
^^ NOTE! If you are fitted with a pacemaker, please consult a physician before using a wireless heart rate monitor.
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 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 1m.
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 fibers 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 field around them, which will cause problems in heart rate measurement. 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.