Tunturi FitRun 30, User Manual

1 6

English

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.

200

180

160

140

120

100

  80

  20   25   30   35   40   45   50   55   60   65   70   75

 85 %

 70 %

 AGE

 MAXIMUM

 COOL DOWN

HEART RATE

TARGET ZONE

This stage should last for a minimum of 12 minutes 

though most people start at about 15-20 minutes

The cool down phase

This stage is to let your Cardiovascular System and 

muscles wind down. This is a repeat of the warm 

up exercise e.g. reduce your tempo, continue for 

approximately 5 minutes. The stretching exercises 

should now be repeated, again remembering not to 

force or jerk your muscles into the stretch. 

As you get fitter you may need to train longer and 

harder. It is advisable to train at least three times a 

week, and if possible space your workouts evenly 

throughout the week.

Muscle toning

To tone muscle while on your fitness trainer you will 

need to have the resistance set quite high. This will 

put more strain on our leg muscles and may mean you 

cannot train for as long as you would like. If you are also 

trying to improve your fitness you need to alter your 

training program. You should train as normal during the 

warm up and cool down phases, but towards the end 

of the exercise phase you should increase resistance 

making your legs work harder. You will have to reduce 

your speed to keep your heart rate in the target zone.

Weight loss

The important factor here is the amount of effort you 

put in. The harder and longer you work the more 

calories you will burn. Effectively this is the same as if 

you were training to improve your fitness, the difference 

is the goal.

Heart rate

Pulse rate measurement  

(hand pulse sensors)

The pulse rate is measured by sensors in the handlebars 

when the user is touching both sensors at the same 

time. Accurate pulse measurement requires that the 

skin is slightly moist and constantly touching the hand 

pulse sensors. If the skin is too dry or too moist, the 

pulse rate measurement will become less accurate.

Maximum heart rate  

(during training)

The maximum heart rate is the highest heart rate a 

person can safely achieve through exercise stress. The 

following formula is used to calculate the average 

maximum heart rate: 220 - AGE. The maximum heart 

rate varies from person to person.

WARNING 

• 

Make sure that you do not exceed your maximum 

heart rate during your workout. If you belong to a 

risk group, consult a physician.