Manual Tunturi F20 (page 3 of 44) (English, German, Dutch, French, Italian, Swedish, Spanish, Finnish)

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F20 - OWNER’S MANUAL ENGLISH

locking knob outwards in order to enable free seat tube

movement upwards and downwards. Once the height is

right, let go of the knob and the seat locks into place. Turn

the locking knob clockwise to tighten.

NOTE! Always make sure that the locking knob is

properly fastened before starting to exercise!

HANDLEBAR SETUP

Loosen the locking knob on the front of the handlebar

support and ﬁ nd the right angle at which to position

the handlebar. Tighten the locking knob. The design

of the handlebar allows you to exercise either in an

upright position or with the upper body leaning forward.

Remember, however, always to keep your back straight.

NOTE! Always make sure that the locking knob is properly

fastened before starting to exercise!

CONSOLE INCLINATION ADJUSTMENT

Set the inclination of the meter so that it

corresponds to your height and exercise position.

ADJUSTMENT OF SUPPORT FEET

If the equipment is not stable, adjust the adjustment

screws below the support feet as necessary.

EXERCISING

Working out with this device 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 upteke, which

in turn improves endurance and ﬁ tness. The ability of

the body to burn fat as a fuel is directly dependent on

its oxygen-uptake capacity. Aerobic exercise should be

above all pleasant. You should work up a light sweat 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 ﬁ 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. You should start slowly at a low pedalling

speed and low resistance, because for an overweight

person strenuous exercise may subject the heart and

circulatory system to excessive strain. As ﬁ tness improves,

resistance and pedalling speed can be increased

gradually.

ADJUSTING RESISTANCE

To increase or decrease resistance, turn the adjustment

knob at the top of the handlebar support tube clockwise

(+ direction) to increase resistance and counterclockwise

(- direction) to decrease resistance. The scale above the

knob (1-8) helps you ﬁ nd and reset a suitable resistance.

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.

PULSE MEASUREMENT WITH

HANDGRIP SENSORS

Hand pulse is measured using the sensors located

on the handlebars. The sensors measure electric

impulses, which are formed when the person’s heart

is beating. Measurement is started by touching both

handlebar sensors simultaneously. To ensure reliable

pulse measurement, skin must be slightly moist and skin

contact with sensors must be continuous. If skin is too dry

or too wet, the hand pulse measurement operation is less

reliable. Try to keep your upper body and palms relaxed

and still.

First ﬁ 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 deﬁ 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.

TRAINER: 60-70 % of maximum heart-rate

Perfect for improving and maintaining ﬁ tness. 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 ﬁ ttest and presupposes

long-endurance workouts.

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Tunturi F20 Manual

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