Bedienungsanleitung Tunturi FitCross 150i (Seite 21 von 56) (Deutsch, Englisch, Holländisch, Französisch)

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- 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 Crosstrainer 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�

200

180

160

140

120

100

20 25 30 35 40 45 50 55 60 65 70 75

85 %

70 %

AGE

MAXIMUM

COOL DOWN

HEART RATE

TARGET ZONE

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�

Heartrate

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�

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