Bedienungsanleitung Tunturi R35 roei (Seite 3 von 60) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch, Schwedisch, Finnisch)

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ASSEMBLY

The rowing machine is shipped in the locked storage

position. Unlock the front tube’s latch under the seat and

push the seat back. Push the front tube folded on the

frame up and forward. Pull the locking pin up and press

the front frame downward simultaneously by the pulley

wheel cover. Release the locking pin and ensure that the

front frame is in locked forward position. Always tighten

the locking pin before you begin to exercise.

CONSOLE

Turn the console carefully away from the front frame so

that you can remove the battery compartment cover in

the back of the console. Open the battery compartment

cover carefully from its lower edge. Press in the tab at the

bottom of the cover to unlock it, then lift the cover up. Be

careful not to damage the wires. Set the batteries (4 x

C) in their place according to the markings in the battery

compartment. Reattach the cover and adjust the angle of

the console appropriately for exercise. The clock in the

console uses always batteries, even when the device is

not connected to any power source. Otherwise the clock

would reset to zero.

Adjust the console so that it is in an appropriate angle for

excercise.

EXERCISING

Rowing is a very effective form of exercise. In addition

to strengthening the heart and improving circulation, it

develops the various groups of large muscles: the back,

the abdomen, the arms, the shoulders as well as the pelvis

and the legs. Rowing also develops muscular exibility

without exertion of joints, and it is a recommended form of

exercise for those who suffer from pains in the neck and

shoulder area. Working out using a rowing machine 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 tness. 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 should exercise at least three times a week,

30 minutes at a time, to reach a basic tness 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 rst 30 minutes or less at a time, gradually increasing

the daily workout time to one hour. You should start slowly

and at low resistance, because strenuous exercise may

subject the heart and circulatory system to excessive

strain. As tness improves, resistance and speed can be

increased gradually.

Short sequences at heavy load increase maximum

strength and muscular mass, longer sequences at a lighter

load trim the body and develop stamina. First nd 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

These are average values and 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 dened 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.

R35 - OWNER’S MANUAL ENGLISH

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