Workouts; Exercise Instructions; Use; Adjusting Resistance - Tunturi Cardio Fit R20 Rower Manuel De L'utilisateur

⚠ 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�
HEART RATE
200
180
160
140 TARGET ZONE
120
100
80
20 25 30 35 40 45
This stage should last for a minimum of 12 minutes though most
people start at about 15-20 minutes
MAXIMUM
85 %
70 %
COOL DOWN
AGE
50 55 60 65 70 75
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�

Use

Adjusting resistance

To adjust resistance, use the handle as shown in (Fig� F)

Adjusting the support feet

The equipment is equipped with 4 support feet� If the equipment is
not stable, the support feet can be adjusted�
- Turn the support feet as required to put the equipment in a stable
position�
‼ NOTE
• The machine is the most stable when all support feet are turned
fully in� Therefore start to level the machine by turning all
support feet fully in, before turning out the required support
feet to stable the machine�
Unfolding and folding� (Fig� E)
Please pull out the lock pin from the joint and fold the aluminium rail,
then securing by the lock pin�

Replacing the batteries

The console is equipped with 2 AA batteries at the rear of the
console�
- Remove the console�
Press latch on bottom to release�
No need to disconnect the wire connection�
- Remove the old batteries�
- Insert the new batteries� Make sure that batteries match the (+) and
(-) polarity markings�
- Mount console back in position�
Ensure the latch on bottom is secured�
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