Assembly; Exercising - Tunturi C45 Owner's Manual

AsseMBling
The eQUiPMenT
Start by unpacking the equipment. The detailed assembly
instructions can be found at the back of this guide. Follow
the instructions in given order.
Before assembly, check the contents of the package.
If a part is missing, please contact your dealer with the
model, equipment serial no. and spare part no. of the
missing part. You'll find a spare part list at the back of this
guide. The hardware kit contents are marked with * in the
spare parts list. The directions left, right, front and back
are defined as seen from the exercising position. Keep the
assembly tools, as you may need them e.g. for adjusting
the equipment. Note that two people are needed for the

assembly.

The packaging includes a silicate bag for absorbing
moisture during storage and transportation. Please dispose
of the bag once you have unpacked the equipment.
Allow at least 100 cm of clearance around the
equipment. We also recommend opening the package
and assembling the product on a protective base.
SAVE THIS INSTRUCTION MANUAL

eXeRCising

Working out using an elliptical trainer 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 uptake,
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 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 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. 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 first 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 fitness improves, resistance and
pedaling speed can be increased gradually. Exercise
efficiency 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 sufficiently
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 C45 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 fitted 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
field. If you want to measure your heart rate this way during
your workout, moisten the grooved electrodes on the
transmitter belt with 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 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
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.
hAnD gRiP PUlse MeAsUReMenT
Pulse is measured by sensors in the handlebars. Pulse is
measured when the user of C45 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.
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C45 - OWNER'S MANUAL english