Your rower is a piece of stationary fitness equipment
used to simulate rowing without causing excessive
pressure to the joints.
Assembly (fig. B)
• If a part is missing, contact your dealer.
• Carry and move the equipment with at least two
• Place the equipment on a firm, level surface.
• Place the equipment on a protective base to
prevent damage to the floor surface.
• Allow at least 100 cm of clearance around the
- The rowing machine is shipped in the locked
- Push the front tube folded on the frame up and
- Pull the locking pin up and press the front frame
downward simultaneously by the pulley wheel
- Release the locking pin and ensure that the front
frame is in locked forward position.
- Always tighten the locking pin before you begin to
Adjust the console so that it is in an appropriate angle
Power supply (fig. C)
The trainer is powered by an external power supply.
• Connect the power supply with the trainer
before connecting it to the wall outlet.
• Always remove power cord when machine is not
The workout must be suitably light, but of long
duration. Aerobic exercise is based on improving
the body’s maximum oxygen uptake, which in turn
improves endurance and fitness. You should perspire,
but you should not get out of breath during the
To reach and maintain a basic fitness level, exercise at
least three times a week, 30 minutes at a time. Increase
the number of exercise sessions to improve your fitness
level. It is worthwhile to combine regular exercise with
a healthy diet. A person committed to dieting should
exercise daily, at first 30 minutes or less at a time,
gradually increasing the daily workout time to one hour.
Start your workout at low speed and low resistance to
prevent the cardiovascular system from being subjected
to excessive strain.
As the fitness level improves, speed and resistance can
be increased gradually. The efficiency of your exercise
can be measured by monitoring your heart rate and
your pulse rate.
Using your fitness trainer will provide you with several
benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet
help you lose weight.
The warming up phase
This stage helps get the blood flowing around the body
and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to do
a few stretching exercises as shown below. Each stretch
should be held for approximately 30 seconds, do not
force or jerk your muscles into a stretch - if it hurts,
The exercise phase
This is the stage where you put the effort in. After
regular use, the muscles in your legs will become
more flexible. Work to your but it is very important to
maintain a steady tempo throughout. The rate of work
should be sufficient to raise your heart beat into the
target zone shown on the graph below.
This stage should last for a minimum of 12 minutes
though most people start at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and
muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, continue for
approximately 5 minutes. The stretching exercises
should now be repeated, again remembering not to
force or jerk your muscles into the stretch.