M
M
U
U
S
S
C
C
L
L
E
E
T
T
O
O
N
N
I
I
N
N
G
G
To tone muscle while on your ROWING MACHINE 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.
W
W
E
E
I
I
G
G
H
H
T
T
L
L
O
O
S
S
S
S
The important factor here is the amount of effort you put in. The harder and longer you work the more calories you will burn. This
is effectively the same as if you were training to improve your fitness, the difference being the goal.
M
M
A
A
I
I
N
N
T
T
E
E
N
N
A
A
N
N
C
C
E
E
7.
Before using the ROWING MACHINE, always make sure all bolts/nuts are fully tightened.
8.
A spent battery is hazardous waste – please dispose of it correctly and do not throw it in the trash.
9.
When eventually you want to scrap the machine, you should remove the batteries from the computer and dispose of them
separately as hazardous waste.
Summary of Contents for CONGO IN 2811
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