Tunturi AIRCYCLE E803 User's Manual
Contents
1. ee NO E NO ML LM ww WV ee ee SY wx AIRCYCLE SP Professional E803 RECUMBENT AIR CYCLE DirvzLoPING YOUR OWN FITNESS PROGRAM Regardless of your age or current physical condition you can benefit from a regular exercise program Physical fitness through exercise equips you to meet the physical mental and social demands of everyday life Through exercise you will sleep better eat better look better and generally feel better CAUTION It is extremely important to discuss your exercise plans with your physician so that you develop a program appropriate for you www WX XXX Here are just some of the benefits of a regular exercise program m Improve the condition of your heart and lungs Protect yourself against coronary heart disease m Keep weight in check Maintain or develop muscular strength Maintain the health of your bones and your body in general Increase your immunity to infections Increase your alertness and self confidence m Reduce the effects of stress and aging THE TWO TYPES OF EXERCISE There are basically two types of exercises aerobic and anaerobic During anaerobic exercise the production of energy does not require oxygen the body draws fuel from stored compounds in the mu2. oT 9 0c 9 0 c5 c c5 4 P c9 mw B o4 4 AQ doo 49 o Wo d LENT NL ET NI E MEE M ME M UD INN ME LE NEL e s c5 s s c d s b o 4 4 a a c7 s c5 2 c s c ess r ANT IMMO I WR t ES EUM vr S p Eu RE SENI redu e ANS AAA DAS e eat tI ET EIE ASSI Te rera ru A E e A aD r CENE Iw P ae te LA ER Te M gap irt ema e Ea aa eet FIL E fen BA ETET A ies Lh foe SEMANAS ae PRGA TM ESSET ESAE FRAN UD M o YOU IIR A SUN DTS CEES TURA PD CE AN OMRON EOE TRS PAULI USA NS ANY GEREN n ESE OUTS PON NEE AS Tv AS ATUM V rV a aur oe OA ATTI A e 172 173 62 170
3. display is not at 0 press ihe RESET key to reset the count to zero 4 The pulse set display ranges from 50 to 200 bpm Press the SET key repeatedly to change the count one beat per minute at a time or hold the key down to change it rapidly 5 Press the STOP START key to begin your workout or press the MODE SCAN key to advance to another function Veto 7 MS Sis M VM SM See DIL WA YN Aes Me MN LUN v IM SAN NOS t MT NS IS e xv Hs INST EM e 2 Ex MNA i as ROCEDURES FOR AN EXERCISE SESSION Whenever you exercise on the Tunturi Recumbent Air Cycle you should follow these procedures 1 Adjust the length of the seat rail The seat rail length should allow the knee to be slightly bent not completely straight when your leg is extended while pedalling a Loosen the spring loaded adjustment pin b Lift the agjustment pin and choose one of the ten adjustment holes in the seat rail C Tighten the locking pin NOTE Do not sit on the cycle when adjusting the length of the seat rail 2 Adjust the pedal straps You need to adjust the pedal straps so that it s easy to slip your feet in and out of the pedals a Place one foot in each of the pedals and adjust the pedal straps to the desired tightness b Fit the pedal strap over the selected securing tab on the pedal C Pull down firmly on the pedal strap The
4. strap should snap easily over the securing tab 3 Select the desired functions on the electronics module see the example following this tist of procedures for how one person made selections for the time goal and pulse rate limit for an exercise session 4 Adjust the resistance a Begin pedalling and adiust the tension of your cycling to the desired resistance Resistance can be controlled by either speed or tension control knob b Turn the tension control knob clock wise to increase the resistance and counterciockwise to decrease the resistance 5 Adjust the air flow Turn the air grill to the desired position You can direct the air flow upward to cool yourself you can also direct the air flow downward away from yourseif 18 OM enc S NER TOI t ENTE pr MEM Zap ITI tae Sen oa titor tue t nm rn nnd maid tin tee rer APN meer nee vet e MANSONI EE e NISI ISP NS PINCHA NH ME LA tre nett in M ES fale OLN NEMO 19 THE ELECTRONICS MODULE EXAMPLE 1 fo turn the electronics module on press the ON OFF key 2 Press the MODE SCAN key until the arrow in the display points to the time mode 3 To set the amount of time you want to exercise from 0 to 99 minutes press the SET key For example press the SET key until the display shows 20 00 minutes 4 To select pulse set mode press the MODE SCAN key 5 To advance the desired pulse rate limit by o
5. the procedures for presetting a goal for the TIME function or a limit for the PULSE SET function The SPEED RPM DIS and PULSE functions cannot be programmed they simply report your current speed revolutions per minute distance or pulse rate status TIME To preset the time follow these steps 1 If the electronics module is not already on press the ON OFF key to turn it on Then press the STOP START key if nec essary to put it in STOP mode You ll see the word STOP at the upper left of the LCD window 2 Press the MODE SCAN key until the function designator moves to TIME 3 If the time display is not at 0 00 press the RESET key to reset the count to zero 4 The time dispiay ranges from 0 00 to 99 00 minutes Press the SET key repeatedly to change the count one minute at a time or hoid the key down to change it rapidly 5 A 4 will appear at the left of the LCD window indicating that a time goal has been set 6 Press the STOP START key to begin your workout or press the MODE SCAN key to advance to another function PULSE preset the PULSE RATE LIMIT follow these steps 1 Ifthe electronics module is not already on press the ON OFF key to turn it on Then press the STOP START key if necessary to put it in STOP mode You ll see the word STOP at the upper left of the LCD window 2 Press the MODE SCAN key function designator moves to PULSE SET 3 If the pulse set
6. P mode pressing it again puts you in START mode MODE SCAN When in STOP mode the MODE SCAN key cycles you through ali five functions SPEED TIME DIS distance PULSE and PULSE SET When in START mode the MODE SCAN key cycles through the four monitoring functions SPEED TIME DIS and PULSE Each time you press the MODE SCAN key the display moves to the next function The MODE SCAN key is also used to move in and out of SCAN mode in SCAN mode the electronics module cycles auto matically through the four monitoring func tions allowing you to see each ofthe displays in turn When the module is not in SCAN mode the display remains fixed on a single monitoring function Whenever the module is in SCAN mode the word SCAN is dis played in the upper left of the LCD window lt gt Ta AA EA AAAA TAa m ier PE EPS EEN ter pete tete tte ehe etae AT NAREN EN TENA pta d o ECON oy EOS Ta OESTE OSE MOET TE AQ TN ME PORA NER CETT PAS y ACCRUE EQ ENG TP 222 MEG e y US ed CPS Ree FINT ENG He e Ned arm SN S ULIS HUS NIIT IN nuns e TE nm Bay a Nee Peete VERSA PP nm o Nette Lo Nat dus o ne tm e Pe Punt NUN sm um sg SAS doses ep P ete A eco usc Br cet sm WH Newer b NM ERA P 15 ELECTRONICS MODULE CONT To move the electronics module out of SCAN mode press the MODE SCAN key This will switch the display to the next monitoring function in se
7. batteries included Handiebar Fasteners 8 hex head bolts 5 16 x 34 2 cap nuts 5 16 18 4 button head hex drive bolts 5 16 34 2 screws 4 mm 10 washers Open end wrench 13 mm x 15 mm Hex wrench 5 mm Rear Frame ue Rear Frame Support Electronics Front Frame Support 10 X 5 iM 5 md S if r i i E fe i Ti iE 7 E p Pw SP Leas manana nt TITER IV UNA CUN Mtr ye Am TIME Ced eH CA MONTI Nor ann trae TITTEN res aim mm imr et Pa PP aA garam ir He ms stat Ra 11 ASSEMBLING YOUR AIR CYCLE CONT ASSEMBLING THE CYCLE in all instructions front back right and left are determined as if you were sitting on the cycle 1 Attach the rear frame support to the rear frame Use the 13 mm open end wrench and the two hex head bolts two cap nuts and four washers to secure the rear frame support to the rear frame See IHustration 1 Rear Frame Cap Nut and Washer n Hex Head Bolt and Head illustration 1 2 Attach the handlebar to the seat turn over the seat b Insert the two hex head bolts with two washers through front holes in the handlebar and into the corresponding holes in the bottom of the seat The handlebar should point forward See liustration 2 c Use the 13 mm open end wrench to tighten th
8. don t need to do anything to turn off the alarm it will turn off automati cally in a few seconds LCD WINDOW STATUS DISPLAY This section explains the various sym bols that appear in the LCD liquid crystal display window STOP This word appears in the upper left of the LCD window when the electronics module is in STOP mode STOP mode is used to program the module When you re in START mode the word STOP disap pears The STOP START key toggles the display between STOP amd START modes tale Sa a a tae ste e e i EO al ees o qut ha NN SB EE REIS 8 Dd Ne dal ua M ELE LU EDD a ee See ri TF VET DEEP ucro oer rt METER T SCAN This word appears in the upper left of the LCD window when the electronics module is scanning automatically through the four monitoring functions To freeze the display press the MODE SCAN key You ll see the word SCAN disappear If the function you want is not displayed just press the MODE SCAN key repeatedly until it appears To activate SCAN mode hold the MODE SCAN key down until the word SCAN appears in the upper left of the LCD window FUNCTION SYMBOLS When you preset a time goal for your workout a symbol for that function will appear along the left side of the LCD win dow The indicates that a time goal has been set When you cancel a preset goal the symbol for that function will dis appear To cancel a preset or limit pr
9. e bolts 3 Attach the seat assembly to the mounting brackets on the rear frame a Align the four holes in the mounting brackets with the four holes in the seat b Use the 13 mm open end wrench and the four hex head bolts and four washers to secure the rear frame to the seat assembly See lilustration 2 p E Hex Head SN Bolt and 4 e gt Washer Rear Frame Mounting Bracket lilustration 2 os z Braker 4 Attach the front frame support to the front frame Slide the front frame support over the front frame tube until the holes on the frame support align with the holes on the front frame The adjustment holes on the frame support should be posi tioned upward b Secure using the nex wrench and the four button head hex drive bolts See Illustration 3 Front Frame Tube Button Head Hex Drive a Bolt Front Frame 7 Support lilustration 3 5 Attach the rear frame to the front frame a Slide the front frame support into the rear frame tube until the seat rail is positioned at the desired length See illustration 4 b Tighten the adjustment pin Front Frame __ Support Adjustment Pin lilustration 4 6 Attach the right pedal to the right crank a Gently press the right pedal onto the right crank b Tighten the bolt at the base of the using the 15 mm open end wrench C Turn clockwise to tig
10. ess the RESET key which resets the count for aii functions to zero When you enter the pulse monitoring mode a symbol for that function will appear in the LCD window The amp indicates that your pulse is being monitored When you press the PULSE key to leave the pulse monitoring mode the symbol will disappear Aiso the pulse monitoring function will turn off automaticaily if the sensor cable is not plugged into the electronics module and clipped to your ear An RPM bar graph within the LCD window lets your track your RPM even when the digital display is on a different monitor ing function The fine line shows the units of measurement from 0 to 700 RPM the broad bar shows your current RPM status FUNCTION DESIGNATOR The ww along the bottom of the LCD window points to whichever function Is currently displayed in the digital readout SPEED TIME DIS PULSE or PULSE SET Each time you press the MODE SCAN key the function designator moves to the next function in SCAN mode the function designator moves automatically 16 ME PENTEL EN tS montrent Note D UPS ES aM HET PRICES RENNES TETUER ERE FP EX m z A boum m mA oe POPE 1 UE x P EP EA TP PNA EMMERSON ONAN AES Hn Ar mr nr MISMA Io n mrt Cs Pt rt ane am ir re PN BRI Papo AFIN A 17 ELECTRONICS MODULE CONT PROGRAMMING THE ELECTRONICS MODULE This section walks you through
11. h the preset goal an alarm will sound for a few seconds and the electronics module will automati cally switch to STOP mode if your pulse rate exceeds the preset pulse limit an alarm wil also sound for a few seconds to warn you to lessen your workout intensity For specific instructions for program ming the time goa and pulse rate limit into the electronics module see Programming the Electronics Module page 17 NOTE The electronics module must be in STOP mode for the SET key to work RESET Pressing the RESET key sets the values for ail the functions displayed in the LCD window to zero as well as switches the module to STOP mode PULSE The PULSE key turns the pulse monitoring function on or off ie pressing it once turns the pulse monitoring function on pressing it again turns it off When the pulse monitoring function is on a heart shaped symbo appears in the right side of the display window and flashes in rhythm with your pulse rate provided the sensor cable is plugged in and connected to your b NM M DOS WAS b S DAZ Ern 2 UN We gt NES ear Additionally the pulse monitoring function will compare your current heart rate to the preset limit and an alarm will Sound if your heart rate exceeds that limit ALARM FUNCTIONS An alarm will sound when a preset goal for the time has been achieved or a preset limit for the pulse rate has been exceeded You
12. hten See illustration 5 illustration 5 12 crire rot CANTAR I As Adr Meteor tet A trae y vy recor avt 2 5 i A omic CONTIN rri ma DIRAS IN BN er rr PII PA A Wa wp v ASSEMBLING YOUR AIR CYCLE CONT NOTE Each pedal is identified with an L or an R on the inside edge 7 Attach the left pedal to the left crank a Gently press the left pedal onto the left crank b Tighten the bolt at the base of the pedal using the 15 mm open end wrench counterclockwise to tighten See Illustration 5 13 8 Insert two AA 1 5 volt batteries into Mounti the battery holder rip gt The orientation of the batteries is indi cated inside the battery holder See Module illustration Slide the battery hoider Electronics into the recess in the back of the elec Cable tronics module 9 Attach the electronics module to the front frame a Connect the electronics cable on the front frame to the electronics module b Place the electronics module on Battery the mounting bracket located on Holder the front frame gt c Secure using the Phillips head eee screwdriver and two screws provided See illustration 6 The Tunturi Air Recumbent Cycle s electronics module lets you track the effective
13. mp cotter pin 1 set Drive sprocket assembly 1 Tension SCrew 4 TOnsiorr CD ez Nake 4 Divo GUNG Rcs E s SMa Oey nios em pust 1 Fans wheel 1 Hub of axle assembly set Plunger pin assembly tset Rear frame support painted 1 icc APR 2 Handlebar painted 1 ONY ated 2 Eng CAS deus es Xy d a ee Qty Description Unit SPACE 1 Adjusting foot 2 Dolly wheel 2 dra PX races 2 Bracket and sensor 1 GOD xe xm pP RA set THU SHAD dre cae X 1 Axle cover left amp 1 set Side cover left amp right set ner ENTER 1 Mounting Bracket 1 Brake belt assembly Straps left amp 1 set Pedais left amp right 1 set 1 OVE Dell boe dia Wort 1 Electronics module 1 One way sprocket 1 HIBO TUE eee ES EAS 2 Tension assembly 1 set BEIFCIIB 4 1i 1 IUE a TL 4 Socket head bolt 2 Ref No 155 156 157 158 160 167 168 169 170 171 172 173 174 175 Description Nut clip Screw Screw Bott 8 8 c d 4 8 8 e b c o a amp lt o o o 9 b s s wv 5 9 8 9
14. ne beat per minute from 50 to 200 bpm press the SET key Refer to the heart rate chart in the section Finding Your Aerobic Training Zone and choose a heart rate limit within your training zone typical heart rate limit would be at 8096 of your maximum heart rate For exam ple if you re 45 years old press the SET key until the display shows 143 bpm 6 Plug the pulse monitor into the side of the electronics module 7 Rub your earlobe at least 15 times then clip the sensor to your earlobe To maintain an accurate reading secure the sensor cable to your clothing with the cable clip 8 Press the PULSE key When you press this key the electronics module begins to track your heart rate A tone sounds whenever your heart rate exceeds the preset pulse rate limit 9 Press the STOP START key When you press this key the electronics module begins to track speed time and distance A tone sounds when the preset time reaches zero 10 Hold down the MODE SCAN key for two seconds to scan speed time distance and pulse in sequence in the display NOTE This type of pulse measurement does not work well for certain individuals Poor circulation or greater than aver age fatty tissue may result in erratic measurements SES I 4 22 M 5 D a BS d 3 4 d 4 es Y AS A B S Je zm LAY 4 5 gt RECUMBENT AIR CYCLE The Tunturi Recumbent Air Cycie requires
15. ness of your exercise session in five different ways time spent speed achieved distance covered revolutions per minute RPM achieved and pulse rate achieved The electronics module is pro grammable allowing you to set a goal for the time of your workout and a limit for your puise rate An alarm will sound when you have reached the time goal or exceeded the pulse rate limit These instructions begin by explaining the functions of the keys alarms and status displays They then walk you through the procedures for programming the electron ics module DTE eee T2 cr 2 AY x 1 LEC RONICS MODULE c KEY FUNCTIONS The electronics module has six keys ON OFF STOP START MODE SCAN SET RESET and PULSE The function of each of these keys is described below ON OFF The ON OFF key toggles the module between ON and OFF modes i e pressing it once puts you in ON mode pressing it again puts you in OFF mode STOP START The STOP START key puts the module in one of two modes START or STOP START is the monitoring mode used when you are exercising STOP is the pro gramming mode used to preset your dis tance goal or pulse rate limit When you re in STOP mode you ll see the word STOP displayed in the LCD liquid crystal display window if you don t see the word STOP you re in START mode The STOP START key toggles the display between START and STOP modes pressing it once puts you in STO
16. orary if you don t main tain it at least three times each and every week Your body stores the effects of aero bic exercise for only a short period of time The chart below describes the relationship of the number of training sessions to the level of fitness Number of sessions per week Level of fitness 2 or less Decreases 3 4 Is maintained 5 6 improves So it s very important to develop an exercise program you can live with Some people find it easier to maintain a fitness program if they are able to vary their exercise activity from day to day or season lo season this is called cross training For example you might want to run two days and cycle the other two days each week Or you might want to use a ski machine during the winter and an exercise during the summer In addition to alle viating boredom varying your exercise activities aiso lets you develop different muscle groups rather than overdeveloping a few muscles The next two sections explain specifi cally how to determine your training zone and how to know when you need to change your training level SASSARI MET GARI RE AVE SN Seen CONSU E aA VERE Se TA ER SA Se ANS DAIRY aT CENA Heart Rate beats per minute DEVELOPING YOUR FITNESS PROGRAM CONT FINDING YOUR AEROBIC TRAINING ZONE _ True aerobic exercise means steady continuous exercise for a period of at least 12 15 minutes at a level that ele
17. ower intensily or walk or jag at a slower speed for several minutes before beginning your aerobic session After your exercise session gradually taper off your exercise intensity and keep moving for several minutes Stopping abruptly can allow blood to pool in the arms and legs if you keep moving the blood flow Is directed back to the heart and brain To complete the cool down process do some all body stretching exercises to reiax the worked muscles This post exercise stretching session helps prevent your muscles from being stiff and sore dur ing the next day s workout Also it s easier to stretch muscles after exercising when they re still warm and supple eee tete den Stetit Pee P me e cem ewe m m DIA HIST T dee PPP aXX ay 2 SE SE uk dE ie H i 4t Wt Bn E d SE SY HE H3 uy HA rik di 5d 2 dj i HH NE f T ut HE T Mee rr eria a EMBLING YOUR TUNTURI RECUMBENT AIR CYCLE The Tunturi Recumbent Air Cycie is shipped with all the parts and tools required for assembly UNPACKING Cut the straps and open the boxes The seat is packaged in a separate box Take the parts of the Cycle out of the boxes and set them on the floor Refer to the diagram to identify the parts Make sure the following items are included m Seat Front frame n Front frame support Hear frame n Hear frame support wo pedals Electronics module
18. quence and freeze the display To move to a different function press the MODE SCAN key repeatedly until that function appears To move the module into SCAN mode press the MODE SCAN key for two seconds You ll see the word SCAN in the upper left of the LCD window The display will now begin cycling through the four monitoring functions The electronics module will only scan in START mode SET The SET key lets you program your workout goal for the TIME function and your pulse rate limit for the PULSE SET function The SPEED RPM DIS and PULSE func tions monitor the speed revolutions per minute distance and pulse rate of your exercise session but do not allow you to preset a goal When the display is on the TIME or PULSE SET function use the SET key to increase the displayed count Press the key once to change the count by one unit hold it down to change the count rapidly The TIME function increases in one minute increments starting at 1 minute the PULSE function in one beat per minute bpm increments starting at 50 bpm Once you ve programmed a time goal into the electronics module a symbol for that function will appear along the left of the LCD window The TIME function is represented by a 49 Also the display will count down from the preset time goal rather than up from zero So if you ve preset a workout time of 20 minutes and the dis play reads 15 00 that means you ve got 15 minutes to go Once you reac
19. scles and from blood sugar glucose rather than from fat Most anaerobic exer cises are intense and brief for example sprinting jumping and weight lifting During aerobic exercise energy is produced almost completely with the use of oxygen and the body draws fuel primarily from fat Muscles require oxygen in order to function exercise substantially increases your muscles need for oxygen In response your heart pumps faster to provide oxygen rich blood for the muscles Some examples of aerobic exercise are cycling jogging running swimming rowing cross country skiing and stair climbing Here are descriptions of the two major health benefits of aerobic exercise An efficient cardiovascular system Regular aerobic exercise makes your car diovascular heart blood system more effi cient A well conditioned heart pumps more blood per heart beat it doesn t have to work as hard to transport oxygen and blood sugar to your muscles Over time your exercise heart rate decreases and you have to increase the intensity of your workouts to continue training at the same level Your UNE UNUS IHR RUNS UVP aar a e FP ON CA aZ resting pulse rate also reflects your fitness level it decreases as your fitness improves Efficient fat burning Aerobic exercise also makes your body burn fat more efficiently Fat first develops in the muscles As you age unexercised muscles slowly become sa
20. tronics module from the front frame Remove the battery hoider from the recess in the back of the elec tronics module 2 insert two size AA batteries into the battery holder Be sure that the position of the batteries matches the diagram inside the battery holder 3 Replace the battery holder Then screw the electronics module back on the front frame STORING AND TRANSPORTING THE CYCLE To avoid damage to the cycie be sure to keep it in a cool dry location that is free of dust Do not use the cycle in a location that is damp this can cause the flywheel to rust You can move the cycle easily by lifting the back of the seat until the entire weight of the machine rests on the front wheels Roll to the desired location 20 OER REET EIEN LENE IU Ln ett ry HM UICE wien ee woes oT e er DL A fm ur n SYN YR EET TONS RIAM GEE VPN EDO EIU Fc es NC OHNE SISSE 21 vat Ref No oan amp Gh 21 41 42 43 44 45 46 47 48 49 51 98 61 64 66 67 ARTS LIST Qty Description Unit Front frame painted 1 Tunturi label small d Model labe left amp right 1 set Tunturi label 1 SEI vede es ka AEE A E E 1 Rear frame painted 1 Front frame support plated 1 Axle amp bearing assembly 1 SDIOCKGL uc 1 Crank arm left amp cotter 1561 Crank arm right a
21. turated with fat Eventually the fat accumulates outside the muscles this is the fat you can see When a muscie turns lo fat the size of the muscle decreases This reduced muscle size tells your body that you need fewer calories However research has shown that regular aerobic exercise not only reverses the muscie to fat process it actually increases the body s lean muscie mass And because muscles require more energy the body s metabolism automatically increases You burn more calories even when you re not exercising TAILORING YOUR OWN AEROBIC EXERCISE PROGRAM Your fitness program will vary with your age and level of fitness as well as with your personal exercise preferences Before beginning any program you need to ask yourself What sort of exercise you do You need to make a choice that fits with your life style and personat preferences How long will your exercise sessions be You need a minimum of 12 15 minutes to achieve an adequate aerobic training level How hard will you exercise You even tually want to achieve a minimum of 70 maximum heart rate This is explained further in the next column w How often can you exercise You need to exercise at least three times per week to get the benefits of a program For an exercise program to work it has to become a part of your lifestyle Aerobic exercise can burn fat and can strengthen your cardiovascular system However its benefits will be temp
22. up increase or decrease your speed and or resistance level accord ingly until your heart rate falls within your target range Ae xe EU 42 p FE We EXERCISE INTENSITY The intensity necessary to reach the training zone varies greatly from individual to individual For example one person at age fifty may require only a moderate walk to reach the appropriate training zone while another person of the same age might have to maintain a fast jog You may need to begin your exercise program at 5096 to 6096 of maximum heart rate and work up to a level of 70 to 85 As you grow older you need to reduce your exercise speed or resistance load in order to remain in your correct aerobic zone Your maximum heart rate lowers with age and thus your aerobic training zone lowers too This is true of everybody regardless of physical condition So don t expect to always exercise at the same intensity WARMING UP AND COOLING DOWN Even the well conditioned athletes muscles are generally cold and stiff before exercise Muscles in such a condition are vulnerable to injury for this reason it s essential to warm up before any exercise session even before stretching Warming up also helps stimulate your heart and lungs Your blood vessels dilate increasing the necessary blood low to the muscles For aerobic exercises you can simply do a slower version of the exercise you intend to do For example cycle at a l
23. vates your heart rate between 70 and 85 of its maximum This range is referred to as your aerobic training zone Use the chart below to determine the appropriate training zone for your age group 200 190 10095 Maximum Heart Rate 180 o 160 t50 5 e 1 20 72 Maximum Hean Rate 110 100 20 25 Age in Years 30 35 40 4 50 55 60 65 You won t be able to improve your fitness more quickly by working harder In fact if you exercise so hard that your heart rale exceeds your training zone you will be working anaerobically To improve your cardiovascular system and burn fat more quickly you should exercise longer but always within your aerobic training zone To find the exercise level necessary to reach your aerobic training zone you need to monitor your pulse rate during exercise An electronic pulse monitor can do this Or you can use the 6 second manual method To follow the manual method get a watch or clock that has a second hand and follow these steps 1 Using your fingers rather than your thumb feel your pulse at the thumb side of the wrist or at the side of the neck 2 Count your pulse beats for exactly six seconds 3 Multiply your pulse beats by 10 to find your pulse rate per minute If you don t have a pulse monitor stop and use this manuali method a couple of times during your exercise session If you are not within the correct aerobic training zone for your age gro
24. very little maintenance Be sure to clean your cycle with a damp cloth or towel after each workout if you have any problems while per forming maintenance on your cycle consult an authorized service representative LUBRICATING THE CHAINS To ensure that your cycle will continue to operate correctly you need to oil the chain once a year 1 Remove the right pedal crank assembly a Use a 10 mm open end wrench to turn the bolt at the base of the crank coun lerclockwise to loosen b Remove the cotter pin and pull off the crank it may be necessary to gently pound the bolt end of the cotter pin to Slide it out 2 Remove the electronics module a Perform the assembly instructions In reverse YOUR TUNTURI b Use the Phillips head screwdriver to remove the screws in the mounting bracket 3 Pull off the air grill 4 Remove the right cover from the front frame a Use a Phillips head screwdriver to remove the six Phillips head screws b Remove the right cover 5 Lubricate the chain Use a few drops of household lubricant or aerosol spray and wipe off any excess oil 6 Turn the pedal to advance the chain until the entire chain is lubricated 7 Reassemble the right cover air grill electronics module and right pedai crank assembly CHANGING THE BATTERIES You need to replace the batteries when no display appears in the display window of the electronics module 1 Unscrew the elec
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