Exercising - Tunturi E40 Owner's Manual

clockwise. Adjust the seat to the desired position and
tighten the locking lever by turning it clockwise.
HANDLEBAR SETUP
Loosen the locking screw on the front of the handlebar
support and find the right angle at which to position
the handlebar. Tighten the locking screw. The design
of the handlebar allows you to exercise either in an
upright position or with the upper body leaning forward.
Remember, however, always to keep your back straight.
CONSOLE INCLINATION ADJUSTMENT
Set the inclination of the meter so that it corresponds to
your height and exercise position.
ADJUSTMENT OF SUPPORT FEET
If the equipment is not stable, adjust the adjustment
screws below the support feet as necessary.

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 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 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 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.
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 E40 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.
hAnD gRiP PUlsE MEAsUREMEnT
Pulse is measured by sensors in the handlebars. Pulse is
measured when the user of E40 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.
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 heart rate transmitter
belt.
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.
hEART RATE in TRAining
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
The formula gives an average value; 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!
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E40 - OWNER'S MANUAL English