Workouts; Exercise Instructions; Muscle Toning; Heart Rate - Tunturi S40 Sprinter Bike Front Manual Del Usuario

End of life disposal
We at Tunturi hope you enjoy many years of enjoyable use from your
fitness trainer� However, a time will come when your fitness trainer will
come to the end of its useful life� Under 'European WEEE Legislation
you are responsible for the appropriate disposal of your fitness trainer
to a recognised public collection facility�

Workouts

The workout must 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� You should perspire,
but you should not get out of breath during the workout�
To reach and maintain a basic fitness level, exercise at least three
times a week, 30 minutes at a time� Increase the number of exercise
sessions to improve your fitness level�
It is worthwhile to combine regular exercise with a healthy diet� A
person committed to dieting should exercise daily, at first 30 minutes
or less at a time, gradually increasing the daily workout time to one
hour� Start your workout at low speed and low resistance to prevent
the cardiovascular system from being subjected to excessive strain�
As the fitness level improves, speed and resistance can be increased
gradually� The efficiency of your exercise can be measured by
monitoring your heart rate and your pulse rate�

Exercise Instructions

Using your fitness trainer will provide you with several benefits, it will
improve your physical fitness, tone muscle and in conjunction with a
calorie controlled diet help you lose weight�
The warming up phase
This stage helps get the blood flowing around the body and the
muscles working properly� It will also reduce the risk of cramp and
muscle injury� It is advisable to do a few stretching exercises as shown
below� Each stretch should be held for approximately 30 seconds, do
not force or jerk your muscles into a stretch - if it hurts, STOP
The exercise phase
This is the stage where you put the effort in� After regular use, the
muscles in your legs will become more flexible� Work to your but it is
very important to maintain a steady tempo throughout� The rate of
work should be sufficient to raise your heart beat into the target zone
shown on the graph below�

HEART RATE

200
180
160
140 TARGET ZONE
120
100
80
20 25 30 35 40 45
This stage should last for a minimum of 12 minutes though most
people start at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and muscles wind
down� This is a repeat of the warm up exercise e�g� reduce your
tempo, continue for approximately 5 minutes� The stretching
exercises should now be repeated, again remembering not to force
or jerk your muscles into the stretch�
As you get fitter you may need to train longer and harder� It is
advisable to train at least three times a week, and if possible space
your workouts evenly throughout the week�
MAXIMUM
85 %
70 %
COOL DOWN
50 55 60 65 70 75 AGE

Muscle toning

To tone muscle while on your fitness trainer you will need to have the
resistance set quite high� This will put more strain on our leg muscles
and may mean you cannot train for as long as you would like� If you
are also trying to improve your fitness you need to alter your training
program� You should train as normal during the warm up and cool
down phases, but towards the end of the exercise phase you should
increase resistance making your legs work harder� You will have to
reduce your speed to keep your heart rate in the target zone�
Weight loss The important factor here is the amount of effort you put in�
The harder and longer you work the more calories you will burn�
Effectively this is the same as if you were training to improve your
fitness, the difference is the goal�
Heart rate
Pulse rate measurement (hand pulse sensors)
The pulse rate is measured by sensors in the handlebars when the
user is touching both sensors at the same time� Accurate pulse
measurement requires that the skin is slightly moist and constantly
touching the hand pulse sensors� If the skin is too dry or too moist,
the pulse rate measurement will become less accurate�
‼ NOTE
• Do not use the hand pulse sensors in combination with a heart
rate chest belt�
• If you set a heart rate limit for your workout, an alarm will sound
when it is exceeded�
Heart rate measurement (heart rate chest belt)
‼ NOTE
• A chest strap does not come standard with this trainer� When
you like to use a wireless chest strap you need to purchase this
as an accessory�
The most accurate heart rate measurement is achieved with a heart
rate chest belt� The heart rate is measured by a heart rate receiver
in combination with a heart rate transmitter belt� Accurate heart
measurement requires that the electrodes on the transmitter belt are
slight moist and constantly touching the skin� If the electrodes are
too dry or too moist, the heart rate measurement will become less
accurate�
⚠ WARNING
• If you have a pacemaker, consult a physician before using a
heartrate chest belt�
⚠ CAUTION
• If there are several heart rate measurement devices next to each
other, make sure that the distance between them is at least 1�5
metres�
• If there is only one heart rate receiver and several heart rate
transmitters, make sure that only one person with a transmitter
is within transmission range�
‼ NOTE
• Do not use a heart rate chest belt in combination with the
handpulse sensors�
• Always wear the heart rate chest belt under your clothes directly
in contact with your skin� Do not wear the heart rate chest belt
above your clothes� If you wear the heart rate chest belt above
your clothes, there will be no signal�
• If you set a heart rate limit for your workout, an alarm will sound
when it is exceeded�
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