Bedienungsanleitung Tunturi R25 roei (Seite 3 von 52) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch, Schwedisch, Finnisch)

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R25 - OWNER’S MANUAL ENGLISH

equipment serial no. and spare part no. of the missing part.

You’ll ﬁ nd a spare part list at the back of this guide. The

hardware kit contents are marked with * in the spare parts

list. The directions left, right, front and back are deﬁ ned as

seen from the exercising position. Keep the assembly tools,

as you may need them e.g. for adjusting the equipment.

Note that two people are needed for the assembly.

The packaging includes a silicate bag for absorbing

moisture during storage and transportation. Please dispose

of the bag once you have unpacked the equipment.

Allow at least 100 cm of clearance around the

equipment. We also recommend opening the package

and assembling the product on a protective base.

SAVE THIS INSTRUCTION MANUAL

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 ﬂ 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 ﬁ 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 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.

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 ﬁ 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 ﬁ 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 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.

USE

ADJUSTING RESISTANCE

You can increase or decrease resistance by turning the

adjuster knob on the front frame. Turn the adjustment

knob 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.

TELEMETRIC HEART RATE MEASUREMENT

The console has a heart rate receiver compatible with

Polar equipment, so you can also use Polar uncoded

heart rate belts for heart rate measurement. The most

reliable heart rate measurement is achieved with

a telemetric device, in which the electrodes of the

transmitter fastened to the chest transmit the pulses from

the heart to the console by means of an electromagnetic

ﬁ eld.

NOTE! If you are ﬁ tted 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 saliva or water. Fasten the transmitter

just below the chest with the elastic belt, ﬁ rmly enough

so that the electrodes remain in contact with the skin

while exercising, but not so tight that normal breathing is

prevented. Attach the transmitter and adjust the ﬂ exible

belt to an appropriate tightness below chest level so that

the electrodes are in contact with the skin during exercise.

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 console up to a distance of

about 1 m.

If the electrode surfaces are not moist, the heart-rate

Tunturi R25 roei Seite 3

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