Removing Water From The Tank (Fig. E-4); Water Treatment; Workouts; Exercise Instructions - Tunturi FitRow 70 WTR Benutzerhandbuch

removing water from the tank (fig.
E-4)
- Remove the tank plug.
- Insert the siphon rigid hose end into the tank
- Insert the siphon flexible hose end into a large
bucket.
- Drain the tank (approx. 20% of water will remain
in the tank. It is not possible to drain the tank
completely without disassembling the tank)
- Refill the tank following the directions as described
under the section "Filling the tank" of this manual.
NOTE
• The valve on top of the siphon must be closed to
allow proper drainage.
• If the water treatment schedule is maintained, it
will not be necessary to change the water inside
the tank. An additional water treatment tablet is
only required when discolouration of the water
appears.
• Exposure to sunlight affects the water. Moving
the rower away from direct sunlight will extend
time between water treatments

Water treatment

- Add one water treatment tablet.
- Add a water treatment tablet whenever the water
appears dirty or cloudy over time.
WARNING
• Only use the Tunturi supplied water treatment
tablets.

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
This stage should last for a minimum of 12 minutes
though most people start at about 15-20 minutes
1 5
MAXIMUM
85 %
70 %
COOL DOWN
45 50 55 60 65 70 75 AGE
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