Start your workout with slow tempo and low
resistance. Gradually increase tempo and resistance
according to your own condition. Keep your head
up and neck long in order to avoid stress on your
neck, shoulders and back. Keep also your back
straight. Make sure that your feet are centered on
the foot pedals and that your hips, knees, ankles
and toes are facing forward. Keep your body
weight centered over your lower body regardless of
whether you lean forward or stand upright. Stop
your workout by gradually decreasing tempo and
resistance.
If you wish to strengthen your upper body muscles,
lean slightly forward and focus on working with
your arms. Grab the handles somewhat higher than
normally to enhance the movement, but avoid
getting your shoulders sore. For dual training,
set the resistance sufficiently high and focus on
actively using upper and lower body muscles
simultaneously. You should feel the effects of
training in whole body.
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.
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 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!
ACtIVE tRAINER
•
70-80 % of maximum heart-
rate.
Exercise at this level suits only the fittest and
presupposes long-endurance workouts.
EAR PULSE MEASUREMENt
1. Fit the ear sensor wire plug into the connecting
point of the meter.
2. Attach the ear sensor to the earlobe.
If the sensor does not immediately start measuring
your pulse or if the earlobe is cold, rub the
earlobe with the fingers to speed up circulation.
Physiological differences between different people
may also cause disturbances in pulse measurement.
In these cases, try measuring on the inside
surface of the ear or on the tip of your finger. If
measuring disturbances appear while training,
test the functioning of the sensor while stationary.
Strong, unintentional swaying while training
may also disturb measurement. If pulse values
rise above 150 beats/min., earlobe measurement
may be affected by the speeding up of circulation.
Sometimes a strong light source, e.g. a fluorescent
tube, in the immediate vicinity of the user may
cause disturbances in pulse measurement. In this
case, test the functioning of the sensor by turning
the ear sensor the other way round on the earlobe.
Pulse reading can also be affected, if the battery
power of the meter is too low. Clean the ear sensor
after use with a damp cloth.
tELEMEtRIC HEARt RAtE MEASUREMENt
This equipment can be equipped with a pulse
receiver, which is compatible with a telemetric Pro
Check pulse transmitter.
NOtE! If you are fitted with a pacemaker, please
consult a physician before using a wireless heart
rate monitor.
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 training, 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 meter up to a distance of about 1 meter. The
heart-rate value is displayed in the meter. Follow
your heart rate during the training.
