Bedienungsanleitung Tunturi Platinum Recumbent (Seite 8 von 82) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch, Schwedisch, Finnisch)

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• Then press START button to begin training.

• This program will start with a warming up skip by

pressing START button.

• During the training you can pause the training with

the BACK/STOP button, or press twice to stop the

training.

• This program ends with a cooling down, you can

skip by pressing STOP button.

Target HR 1 & 2

The Target HR (Heart Rate) programs allow you to preset

your pulse level.

• After selecting a Target HR program, you can set

target TIME, or HR by rotating the JOGWHEEL and

conﬁ rming the value (by pressing the JOGWHEEL).

• After your settings are done, press START button to

begin training.

• During the training you can pause the training with

the BACK/STOP button, or press twice to stop the

training.

Fitness test

The ﬁ tness test is based on the YMCA protocol and is a

sub-maximal test that uses pre-determined, ﬁ xed work le-

vels that are based on your heart rate readings as the test

progresses. The test begins at a low level of effort, which

increases steadily. A multi-step test is a safe and reliable,

submaximal means of measuring a person’s physical

ﬁ tness level. The test continues until the test subject has

achieved his or her individual target heart rate (85% of

maximum heart rate).

The test requires the use of a heart rate belt or handpulse

grips: the console monitors changes in the heart rate

throughout the test, using the data to calculate an estimate

of the tested person’s maximum oxygen uptake capacity.

The maximum oxygen uptake capacity is the best measure

of a person’s physical ﬁ tness level. After the test, the meter

gives versatile information on your ﬁ tness level: a descrip-

tion and a numerical value (ml/kg/min). The test will take

between 6 to 15 minutes to complete, depending on your

level of ﬁ tness.

Before the test:

• Make sure you are in good health; check with your

physician before performing any exercise if you are

over the age of 35 or persons with pre-existing health

conditions.

• Adjust the seat to the proper position so that when

your leg is extended during pedaling there is a slight

bend at the knee of about 5 degrees.

• Make sure you have warmed up and stretched before

taking the test.

• Do not take in caffeine before the test.

• Hold the hand grips gently, do not tense up.

Press START button to begin training.

During the test:

• The console must be receiving a steady heart rate for

the test to begin. You may use the hand pulse sensors

or wear a heart rate chest strap transmitter.

• You must maintain a steady 50 RPM pedal speed.

If your pedal speed drops below 48 RPM or goes

above 52 RPM the console will emit a steady bee-

ping sound until you are within this range.

1. The message window will always display your pedal

speed on the right side to help you maintain 50RPM.

2. The data shown during the test is:

a. Work in Watts (1 watt is equal to 6.1 kg-m/min.)

b. HR is your actual heart rate; THR is the target heart

rate to reach to end the test.

c. Time is the total elapsed time of the test.

Age

Sex Level 18-25 26-35 36-45 46-55 56-65 65+

Excellent

>60 >56 >51 >45 >41 >37

Very good

52-60 49-56 43-51 39-45 36-41 33-37

Good

47-51 43-48 39-42 35-38 32-35 29-32

Average

42-46 40-42 35-38 32-35 30-31 26-28

Low

37-41 35-39 31-34 29-31 26-29 22-25

Very low

30-36 30-34 26-30 25-28 22-25 20-21

Male

Poor

<30 <30 <26 <25 <22 <20

Excellent

56 52 45 40 37 32

Very good

47-56 45-52 38-45 34-40 32-37 28-32

Good

42-46 39-44 34-37 31-33 28-31 25-27

Average

38-41 35-38 31-33 28-30 25-27 22-24

Low

33-37 31-34 27-30 25-27 22-24 19-22

Very low

28-32 26-30 22-26 20-24 18-21 17-18

Female

Poor

<28 <26 <22 <20 <18 <17

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