Tunturi E50 User Manual page 19

- Remove the mains plug from the wall socket when the equipment is
not in use, before assembly or disassembly and before cleaning and
maintenance�
Assembly instructions
Description (fig. A)
Your upright bike is a piece of stationary fitness equipment used to
simulate cycling without causing excessive pressure to the joints�
Package contents (fig. B & C)
- The package contains the parts as shown in
fig� B�
- The package contains the fasteners as shown in fig. C. Refer to the
section "Description"
‼ NOTE
• If a part is missing, contact your dealer�
Assembly (fig. D)
⚠ WARNING
• Assemble the equipment in the given order.
• Carry and move the equipment with at least two persons.
⚠ CAUTION
• Place the equipment on a firm, level surface�
• Place the equipment on a protective base to prevent damage to
the floor surface�
• Allow at least 100 cm of clearance around the equipment.
• Refer to the illustrations for the correct assembly of the
equipment�
‼ NOTE
• Save the tools provided with this product, after you completed the
product assembly,
for future service purposes�
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
120
100
80
20 25 30 35 40
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�
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�
1 9
MAXIMUM
TARGET ZONE
85 %
70 %
COOL DOWN
AGE
45 50 55 60 65 70 75
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