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5
OWNER'S MANUAL
•
C4
exercising will show after just a few weeks. If you’re
very unfi t, start with a 20 minute workout. Once
your condition improves, you can train for 30-60
minutes depending on your goal.
EXERCISE LEVEL
The best training to improve your general fi tness
is properly effi cient, not too heavy and not too
easy. It’s good to sweat while working out, but
important still to be able to talk comfortably. This
type of exercise is called aerobic or endurance
exercise and your body produces the required
energy by burning body fat with the aid of oxygen.
This in turn leads to a reduction in fat tissue. 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. 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:
208 – 0,7 X AGE
The maximum varies from person to person. The
maximum heart rate diminishes on average by one
point per year. If you belong to one of the risk
groups mentioned earlier, 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.
Rest is as important as exercise in a fi tness program.
If you for instance exercise conscientiously for
three weeks, it’s good to make the following week a
little lighter.
MEASURING HEART RATE
Pulse is measured by sensors in the handlebars.
Pulse is measured when the user of C4 is touching
both sensors simultaneously. Reliable pulse
measurement requires that the skin is constantly
touching the sensors and that the skin is slightly
moist. Too dry or too moist skin weakens the
reliability of hand pulse measurement.
The C4 meter has a heart rate receiver compatible
with Polar equipment, so you can also use Polar
uncoded heart rate transmitter belts for heart
rate measurement. The transmitter belt may be
purchased as an accessory.
TELEMETRIC HEART RATE MEASUREMENT
The most reliable way of measuring the heart rate
is telemetric measurement using a transmitter
belt. 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
pedaling, but not so tight that normal breathing
is prevented. 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 meter up to a Total Counts of about
1 meter. The heart rate value is displayed in the
meter. Follow your heart rate during the training.
REMARKS ON
TELEMETRIC MEASUREMENT
If the electrode surfaces are not moist, the heart
rate reading will not appear on the display. If the
electrodes are dry, they must be moistened again.
Allow the electrodes to warm up properly to
ensure accurate heart rate measurement. If there
are several telemetric heart rate measurement
equipments next to each other, the Total Counts
between them should be at least
1.5 m. Similarly,
if there is only one receiver and several transmitters
in use, only one person with a transmitter should
be within transmission range. The transmitter is
switched to an active state only when it is being
used for measurement. Sweat and other moisture
can, however, keep the transmitter in an active state
and waste battery energy. Therefore it is important
to dry the electrodes carefully after use.
When selecting training attire, please note
that some fi bers used in clothes (e.g. polyester,
polyamide) create static electricity, which may
prevent reliable heart rate measurement.