Free Spirit 16214801, Owner'S Manual

Page 1: ...in for Future reference CAUTION You must read and understand this owner s manual before operating unit OWNER S MANUAL Model No C249 30042 0 16214801 Free Spirit Rowing machine Assembly Operation Exerc...

Page 2: ...sequential damages are hereby excluded REPAIR PARTS AND SERVICE All of the parts for the rowing machine shown in figure can be ordered from Maurice Pincoffs Canada Inc 6050 DON MURIE STREET NIAGARA FA...

Page 3: ...w part from the manufacturer 5 Fitness equipment must always be installed on a flat surface It is recommended to use an equipment mat to prevent the unit from moving while it is being used which could...

Page 4: ...BLY CHECK LIST PART NO DESCRIPTION Q TY 1 Main Frame 1 3 Front Stabilizer w end caps 1 9 Computer 1 14 Pedal R L 2 17 Pedal Support Tube 1 26 Slide Rail 1 28 Rear Stabilizer w end caps 1 36 Seat 1 Inn...

Page 5: ...t M10 4 16 Washer 10x 20 2 19 Carriage bolt M10 x 50 2 24 Allen Bolt M8X16 8 25 Washer 8x 17 8 Allen Key L6 1 Allen Key L4 2 Allen Wrench S13 17 1 Above described parts are all the parts you need to a...

Page 6: ...of the main frame 1 Secure using two carriage bolts 2 two arc washers 6 and two domed nuts 7 Attach the pedal support tube 17 to back of the main frame 1 Secure using two carriage bolts 19 two arc wa...

Page 7: ...rs 25 Step 4 z Remove the allen bolts 12 left washers 13 and the axle 15 from the left pedal 14L z Attach the left pedal 14L to the left bracket of the pedal support tube 17 Slide the axle 15 through...

Page 8: ...back of the computer 9 z Attach computer 9 to computer bracket 67 and tighten with two screws 37 Note Ensure that the wires are not pinched behind the monitor You have completed the assembly of your...

Page 9: ...Pedal right 1 15 1480115 Axle For Pedal 2 16 1480116 Washer 10 20 2 17 1480117 Pedal Support Tube 1 18 1480118 Square End Cap 30 30 2 19 1480119 Carriage Bolt M10 50 2 20 1480120 End Cap 50 8 2 21 14...

Page 10: ...0155 Lock knob 1 56 1480156 Bushing 50 8 2 57 1480157 Axle For Slide Rail 16 90 1 58 1480158 U Type Connect Tube 1 59 1480159 Self Tapping Screw ST5 20 10 60 1480160 Bushing 19 4 61 1480161 Small Cove...

Page 11: ...2009 10 DIAGRAM...

Page 12: ...2009 11...

Page 13: ...time to 00 00 during your workout DISTANCE Displays the cumulative distance traveled during your workout up to 99 9M Counts down from your preset target time to 0 0 during your workout COUNT Accumula...

Page 14: ...s 1 Monitor requires two AA batteries 2 The monitor will turn on automatically by pressing any key or when you start pedaling 3 The monitor will turn off automatically if no signal is detected for fou...

Page 15: ...d Securely plug tension control cable into the extension tension control cable No tension Magnetic wheel not working properly Replace magnetic wheel Pulse wire not connected not connected Securely plu...

Page 16: ...nctioning of the heart and lungs Aerobic Fitness The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen uptake MVo2 This is often referred to as your ae...

Page 17: ...el of fitness is important in developing an exercise program for you If you are starting off you can get a good training effect with a heart rate of 110 120 beats per minute BPM If you are fitter you...

Page 18: ...ore and feel better for it Muscle Soreness For the first week or so this may be the only indication you have that you are on an exercise program This of course does depend on your overall fitness leve...

Page 19: ...retch up the left side of your neck Next rotate for one count Then lift your left shoulder your head back for one count stretching your chin to up for one count as you lower your right the ceiling and...

Page 20: ...5 counts can and hold for 15 counts HAMSTRING STRETCHES CALF ACHILLES STRETCH Sit with your right leg extended Rest the sole of Lean against a wall with your left leg in front your left foot against y...

Page 21: ...CENTERS If the parts you need are not stocked locally your order will be electronically transmitted to a SEARS Parts Distribution Center for expedited handling When ordering parts by mail selling pri...

Page 22: ...s that you need to do it yourself www sears ca _______________________________________________________________________________________________ To purchase or inquire about a Sears Maintenance Agreemen...