Exercise Guidelines - Tunturi Cardio Fit B30 User Manual

Assembly
(Fig. A)
⚠ 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�
Fasten Nuts and Bolts
Securely tighten all
Nuts and Bolts after all
components have been
assembled in current
and previous steps�
‼ NOTE
• Do not over tighten any component with pivoting function�
• Make sure all pivoting components are able to move freely�
Do not tighten all
Nuts and Bolts in
this step�
Use
Unfolding and folding�
(Fig. Use #1)
Please pull out the lock pin from the joint and fold the equipment,
then securing by the lock pin�
Adjusting the vertical seat position
(Fig. Use #3)
- Pull the adjustment knob�
- Move the seat to the required position�
- Release the adjustment knob�

Exercise guidelines

Building Muscle and Gaining Weight
Unlike aerobic exercise, which emphasizes endurance training,
anaerobic exercise focuses on strength training� A gradual weight
gain can occur while building the size and strength of muscles�
While developing muscle mass, your body adapts to the stress placed
upon it� You can modify your diet to include foods such as meat,
fish and vegetables� These foods help muscles recover and replenish
important nutrients after a strenuous workout�
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it is important
to develop an exercise program that allows you to work all of the
major muscle groups equally� To increase muscles strength;
follow this principle: Increasing resistance and maintaining the
number of repetitions of an exercise results in increased muscle
strength� To tone your body, follow the principle: Decreasing
resistance plus increasing the number of repetitions of an exercise
results in increased body tone� Once you feel comfortable with
an exercise, you can change the resistance, the number of repetitions,
or the speed at which you do the exercise� It is not necessary
to change all three variables� For example, let's say that you are
training at 10 kg� and performing the exercise 10 times in 3 minutes�
When this becomes too easy, you may decide to move up lifting 12
kg� for the same number of repetitions in the same amount
of time� Lifting more weights fewer times most often develops
muscle strength� To gain both muscle strength and endurance,
it is recommended that you perform each exercise 15 to 20
reps per set�
Training Intensity
How hard you begin to train depends on your overall level of fitness�
The soreness you experienced can be lessened by decreasing the
load you place on your muscles and by performing fewer sets�
To avoid injury, you should gradually work into an exercise program
and set the load to your individual fitness level� The load should
increase as your fitness level increases�
Muscle soreness is common, especially when you first start exercising�
If you are painfully sore for a long time, it may be time to change your
program� Eventually, your muscle system will become accustomed
to the stress and strain placed on it
Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform
light exercise for 5 to 10 minutes� This helps prepare the body for
more strenuous exercise by increasing circulation, raising your body
temperature and developing more oxygen to your muscles�
Workout
Each workout to keep in mind that muscle soreness that lasts for
a long period in not desirable and may mean that injury has occurred�
Cool Down
At the end of each workout, perform slow stretching exercises for
5 to 10 minutes� Ease into each stretch only going as far as you can�
This stage allows your muscles wind down after training�
To provide a total workout program it is also recommended that
2 to 3 days of aerobic exercise is performed in addition to the
strength training�
Drinking Water
For the body to function properly, it must be properly hydrated�
If you are exercising, you should increase your fluid intake�
The reason for this is that the water you take in will leave your system
through the sweating mechanism that cools your body during
exercise� The water you lose through exercise must be replaced
so that the muscles can recover properly�
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