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English
Muscle toning
To tone muscle while on your fitness trainer 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.
Weight loss
The important factor here is the amount of effort you
put in. The harder and longer you work the more
calories you will burn. Effectively this is the same as if
you were training to improve your fitness, the difference
is the goal.
Use
Folding (Fig. E)
-
lift and hold the centre of the rower slightly
upwards.
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Pull out the lock pin from the joint.
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Fold the aluminium rail.
-
Securing aluminium rail with the lock pin.
Unfolding
same as in folding, but in reverse following order.
Adjusting resistance
To increase or decrease resistance, turn the adjustment
knob at the top of the handlebar support tube
-
Clockwise (+ direction) to increase resistance.
-
Counter-clockwise (- direction) to decrease
resistance.
The scale above the knob (1-8) helps you find and reset
a suitable resistance.
Replacing the batteries
The console is equipped with 2 AA batteries at the rear
of the console.
-
Remove the cover.
-
Remove the old batteries.
-
Insert the new batteries. Make sure that batteries
match the (+) and (-) polarity markings.
-
Mount the cover.
Adjusting the support feet
The equipment is equipped with 2 support feet. If
the equipment is not stable, the support feet can be
adjusted.
-
Turn the support feet as required to put the
equipment in a stable position.
-
Tighten the lock-nuts to lock the support feet.
NOTE
• The machine is the most stable when all support
feet are turned fully in. Therefore start to level
the machine by turning all support feet fully in,
before turning out the required support feet to
stable the machine.
How to row
Catch
Comfortably forward with straight
back and arms.
Drive
Push with the legs while arms
remain straight.
Finish
Pull through with arms and legs
rocking slightly back on your
pelvis.
Recovery
Upper body tips forward over your
pelvis and move forward.
Catch
Back to the starting position and
begin again.
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