Assembly; Conditioning Guidelines; Exercise Intensity; Fat Burning - ProForm R400 User Manual

ASSEMBLY

Assembly requires two persons. Place all parts of the rowing machine in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed. Read all steps carefully before
beginning.
Assembly requires the included hex key and your own adjustable spanner
Use the drawings below to identify the small parts used in assembly. The number in parentheses below
each drawing is the key number of the part, from the PART LIST on page 10. The number following the key
number is the quantity needed for assembly. Note: Some small parts may have been pre-attached for ship-
ping. If a part is not in the parts bag, check to see if it has been preattached.
M8 Cap Nut
M8 Nylon Locknut (5)–1
(66)–2
3/8" Washer (36)–2
M8 x 15mm Button
Screw (33)–4
M8 x 135mm Button Bolt (34)–1
1. Orient the Front Stabiliser (2) so the Stabiliser Wheels
(63) are on the indicated side. Attach the Front
Stabiliser to the Frame (1) with two M8 x 55mm
Carriage Bolts (60), two M8 Washers (6), two M8 Split
Washers (65), and two M8 Cap Nuts (66).
.
3/8" Nylon Locknut (35)–2
M8 Nut (14)–2
M8 Washer (6)–3 M8 Split Washer (65)–2
M8 x 55mm Carriage Bolt (60)–2
1
66
1
65
6
63
63
2
60
4

CONDITIONING GUIDELINES

WARNING:
Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-
existing health problems.
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat burn-
ing, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers
above your age. The three numbers are your "training
zone." The lower two numbers are recommended
heart rates for fat burning, and the highest number is
the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy. If
your goal is to burn fat, adjust the intensity of your
exercise so your heart rate is in the lower half of your
training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the intensity of your exercise until your heart
rate is near the highest number in your training zone
as you exercise.
HOW TO MEASURE YOUR HEART RATE
To measure your heart
rate, stop exercising and
place two fingers on
your wrist as shown.
Take a six-second heart-
beat count, and multiply
the result by 10 to find
your heart rate. For
example, if your six-sec-
ond heartbeat count is 13, your heart rate is 130 beats
per minute. (A six-second count is used because your
heart rate will drop rapidly when you stop exercising.)
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longer than 20 minutes.
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week if
desired. The key to success is make exercise a regu-
lar and enjoyable part of your everyday life.
9