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6
OW NE R' S MA NU AL
•
C 85
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 must, for example, be able to
speak and not just pant while pedaling.
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 at a low pedaling speed
and low resistance, because for an overweight
person strenuous exercise may subject the heart and
circulatory system to excessive strain. As fitness
improves, resistance and pedaling speed can be
increased gradually. Exercise efficiency can be
measured by monitoring the pulse. The pulse meter
helps you monitor your pulse easily during exercise,
and thus to ensure that the exercise is sufficiently
effective but not over-strenuous. Start your workout
with slow tempo and low resistance. Gradually
increase tempo and resistance according to your own
condition. Keep your head up and neck long in order
to avoid stress on your neck, shoulders and back.
Keep also your back straight. Make sure that your
feet are centered on the foot pedals and that your hips,
knees, ankles and toes are facing forward. Keep your
body weight centered over your lower body regardless
of whether you lean forward or stand upright. Stop
your workout by gradually decreasing tempo and
resistance.
Don’t forget to stretch afterwards. To strengthen
cardiovascular system, maintain low resistance but
high tempo. Exercising with higher resistance and
slow tempo strengthens correspondingly your back
and hips.
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.
The C85 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.
NOTE! If you are fitted with a pacemaker, please
consult a physician before using a heart rate
transmitter belt.
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 field. 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, firmly enough so that
the electrodes remain in contact with the skin while
exercising, 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
console up to a distance of about 1 m.
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 warm up properly to ensure
accurate heart rate measurement. If there are several
telemetric heart rate measurement devices next to
each other, the distance 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
fibers used in clothes (e.g. polyester, polyamide)
create static electricity, which may prevent reliable
heart rate measurement. Please note that a mobile
phone, television and other electrical appliances form
an electromagnetic field around them, which will
cause problems in heart rate measurement.
MEASURING HEART RATE WITH
HAND SENSORS
Pulse is measured wiith sensors which are located
in the hand supports and which measure the
pulse eachtime the user touches both sensors
simultaneously. For reliable pulse measurement, the
skin must be in continuous contact with the sensors
and the skin in contact with the sensors should be
slightly moist. Too dry or too moist skin will impair
hand pulse measurement. Please note also that active
use of the upper body muscles during exercise
may interfere with hand pulse measurement: active
muscles transmit similar electronic signals as the heart
muscle. Therefore, we recommend that arms be kept
relaxed during pulse measurement.
HEART RATE IN TRAINING
First find 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
The formula gives an average value, the maximum
varies from person to person. The maximum heart-