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Tunturi Fitness Guide
Introduction Fitness Training Exercise Eat Right A better
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Choose your ideal way to train and get going

When you've not exercised for a long time, you should have your condition checked and consult a doctor, if:

  • you are over 40
  • your physical condition is poor
  • you suffer from a chronic illness or have health problems, or
  • yuo have injuries to or problems in your muscle system


Chosing the right way to exercise depends on your goals. The table shows how effectively these particular sports improve different areas of fitness.


Endurance fitness Muscular strength Elasticity & suppleness
Brisk Walking
**
*
*
Running
***
*
*
Cycling
***
**
*
Rowing
***
**
*
Swimming
***
**
**
Cross-country skiing
***
**
**
Aerobics
***
*
***
Football
**
*
*
Tennis
*
*
**
Weight-lifting
*
***
*
Golf
*
*
*


Golden rules for successful exercise

How often?
For endurance exercising it's good to exercise at least 3 times a week, but remember for your health that once a week is better than not at all. The effects of exercising will show after just a few weeks

How long?
If you're very unfit, start with a 20 minute workout. Once your condition improves, you can train for 30-60 minutes depending on your goal.

How hard?
Set the most efficient and safest training level on the basis of your pulse rate. Almost all Tunturi equipment has a meter for measuring pulse rate. So start by finding the right pulse rate for you.

Follow the orders of a doctor or exercise professional to help set your exercise level. Remember that life-long fitness requires life-long training! You can exercise in many different ways. Once you have decided to change your life and start regular exercise, remember the advantages of indoor training with fitness equipment.

  • Train efficiently and safely whatever the weather

  • Train in peace and free of disturbance at any time suitable to you

  • Make training more pleasant by listening to the radio or watching TV while you exercise

  • Training at home is ideal for busy professionals whose lifestyles makes it hard to find time to get to the gym

  • Indoor training is well-suited to the elderly, convalescents and the overweight

  • Training is saft and suitably varied only with purpose-made, high-quality equipment

  • Design your personal training programme together with a fitness expert


Select fitness equipment that best meets your requirements, interests you and which you will enjoy using. Think first what type of exercise you prefer and what aspect of yoru condition you want to improve in particular. You'll get the best results by using different equipment to make exercising as varied and motivating as possible.

Cycling
Cycling is good exercise for all types of people. It strengthens yuor heart, lowers your blood pressure, burns up extra fat, tones and strengthens your muscles and improves the mobility of joints.

It's also suitable for those who are overweight or have knee or joint injuries. The cycling motion is an efficient and pleasant way of developing your thigh and leg muscles and is excellent for warming up before other exercises. To follow how your condition develops, use the Tunturi Ergometer Cycle, which measures the intensity of your workout and makes training easier by showing your effort in watts. Track your progress further on the basis of effort and pulse rate.

Training with Tunturi pulse- and watt-controlled ergometers keeps exercise stress at the right level and helps promote a peaceful state of mind. So exercising is easy, safe, motivating and effective.

Tunturi's extensive fitness cycle and ergometer range has a model to meet everyone's requirements.

To test your fitness level

The safest way to determine your fitness level is to have it checked under the supervision of a doctor or professional fitness trainer. This knid of analysis is usually carried out on a treadmill or ergometer.

You can then build your own personal fitness programme for Tunturi fitness equipment. All Tunturi equipment has easy-to-read meters to help you monitor your progress.

Healthy people who have exercised before can use the test and training facilities of Tunturi's advanced models to evaluate their fitness. People suffering from heart or circulatory diseases or any other risk factors should definitely have their condition checked before they start training.

Walking and running
Walking is safe, natural exercise for people of all ages and conditions and particularly suitable for the elderly, unfit, overweight and for convalescents. It is recommended that we should all try to walk about 5 kilometres every day.

If you walk for less than 30 minutes, less than a third of the energy required is taken from fat. Longer duration exercise steadily increases the degree of fat depletion. Together with a suitable diet, walking helps you to control your weight.

Walking speed and the surface and variety of terrain all influence the efficiency of the exercise. Variety is essential for motivation and also good for your legs. So most Tunturi treadmills offer ready-made programmes e.g. hill-walking, endurance fitness, weight control. And it's easy to change the speed and angle of the treadmill during exercise.

Extra-safe construction and the emergency stop feature guarantee safe exercising. The elastic, impact-absorbent running track protects your feet from stress injuries. And while a treadmill is much more flexible than for example asphalt, remember the imporance of proper shoes!

Tunturi treadmills are a good choice in exercise equipment, even when your mobility is limited. They allow you to practise the natural movements of the body according to your own needs.

A treadmill is also perfect for those who like runnng but are not able to do so outside due to a lack of time or poor weather conditions. The easy-to-read meter displays your pulse, time, energy consumption and distance travelled, making it simple to monitor each exercise continuously and your overall development in the long run. This makes exercise goals achievable and fun.

Rowing
Rowing is extremely efficient and versatile exercise that improves the functioning of your heart and blood vessels, and raises endurance fitness and oxygen intake. It also develops your leg, stomach, arm and back muscles. And there's no strain on your joints because the motion is natural and all the large muscle groups are involved. Rowing also soothes away the stress and tension from your neck. But remember to start carefully and check your technique.

Your Tunturi Rowing Machine User Guide shows you how to row safely and efficiently to get results and offers hints on how to use the rowing machine for muscle training.

Tunturi makes two types of rowing machine and an ergometer. One type is equipped with hydraulic resistance, and the other has a flywheel construction to create a natural and continuous rowing motion for the real feel of rowing.

Stepping
Training with a stepper strengthens and tones your lower body, especially the buttocks, calves and thighs, and is particularly effective against cellulite.

Tunturi offers two types of stepper. Dependent steppers have linked foot pedals suitable for beginner and rehabilitation training, since they don't require as much strength to operate. Independent steppers with free foot pedals mean you work actively with both legs while stepping up and down, which makes for more efficient and demanding exercise.

Training fast at low resistance develops your heart and blood circulation, while working more slowly at higher resistance strengthens muscles and back.

No matter what type of exercise equipment you choose, the most important thing is that you enjoy training with it!