Table of Contents
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Table of Contents
Related Manuals for BodyCraft VR400-RW45
Summary of Contents for BodyCraft VR400-RW45
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Page 2: Table Of Contents
We, at Bodycraft want you to enjoy the full benefits of your exercise program, so please take the time to read this manual thoroughly. By doing so you will: ... -
Page 3: Benefits Of Exercise
BENEFITS OF EXERCISE MEDICAL / SAFETY NOTICE CARE AND MAINTENANCE Regular exercise improves both the quality and Failure to read and follow the safety instructions Your Rower is made of the highest quality materials. quantity of life. below and in the Owner’s Manual may result in It is so important that you take care of your Rower serious injury or even death. -
Page 4: Features Of The Air Magnetic Rower
FEATURES OF THE AIR DESIGNS NOTE : MAGNETIC ROWER The return spring on this Air Magnetic Rower has been designed with the lightest possible force. There is more than sufficient spring tension to recoil the polyester strap regardless of The Air Magnetic Rower allows you all the advantages of a full sized the return speed of the handle to the start position. -
Page 5: Training Tips
TRAINING TIPS TRAINING GUIDELINES Rowing machines have been around for many EXERCISE What to wear years and were one of the earliest exercise Exercise is one of the most important factors in the Wear clothing that will not restrict your movement in machines. - Page 6 Aerobic Fitness Heart Rate Specificity The largest amount of oxygen that you can use per As you exercise, so the rate at which your heart beat Different forms of exercise produce different results. minute during exercise is called your maximum also increases.
- Page 7 Pulse Count Endurance Circuit Training The pulse count (on your wrist or carotid artery in the Cardiovascular endurance, muscle strength, flexibil- neck, taken with two index fingers) is done for ten ity and coordination are all necessary for maximum seconds, taken a few seconds after you stop exercis- fitness.
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Page 8: Setting Up Your Rower
SETTING UP YOUR ROWER Unfolding Folding Transportation Warning : To avoid serious injury, keep 1. Hold the PIVOT HANDLE with right hand and Your Rower has transportation wheels located at fingers/hands/feet away from the fold- raise up the ALUMINUM BEAM. the middle. - Page 9 SETTING UP YOUR ROWER Getting on Safely Heel Rest Adjustment Foot Strap Adjustment Getting on safely is a simple procedure. Just be Slide your feet underneath the FOOT STRAP . The correct position for the FOOT STRAP is careful that the SEAT is directly underneath you across the top of the foot just below the toes.
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Page 10: Setting Up Your Rower
SETTING UP YOUR ROWER Foot Strap Release Handle Bar Holder Computer Angle Adjustment Pull and releasing the FOOT STRAP. When you have finished your workout remember The COMPUTER is designed to rotate and to store the HANDLE BAR into the HANDLE giving you angle adjustment. -
Page 11: Correct Rowing Guide
CORRECT ROWING GUIDE Over Reaching Rowing with Arms Bent Bent Wrists INCORRECT INCORRECT INCORRECT The body stretches too far forward. The shins The user starts the stroke by pulling with the The user bends their wrists at any time through may be past vertical. -
Page 12: Correct Rowing Guide
CORRECT ROWING GUIDE Flying Elbows Locking the Knees Pulling the Body to the Handle INCORRECT INCORRECT INCORRECT At the end of the stroke the user locks the knees At the finish, the user, instead of pulling the The users elbows are sticking out from the body handle to the body, pulls themselves forward to at the finish and the handle is at chest level. -
Page 13: Stretching
STRETCHING 3.Back Stretch 6.Buttocks,Hips, Stretching should be included in both your warm Abdominal Stretch up and cool down, and should be performed after With arms extended and 3-5 minutes of low intensity aerobic activity or hips directly over feet, While keeping both shoul- calisthenic type exercise. - Page 14 6. Some household security systems and specialized types of alarms and monitoring such as a system that would detect high water, etc… 7. Another Individual wearing a transmitter within 3’ of your machine’s console. If you continue to experience problems contact your dealer or Bodycraft at info@bodycraft or 1-800-990-5556.
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Page 16: Assembly Instructions
VR400 ROWER ASSEMBLY INSTRUCTIONS Introduction Table of Contents This product has been designed and manufactured to meet the needs and I nt roduc t ion page 15 requirements of domestic use. Table of Cont ent s page 15 Please carefully read the instructions prior to assembly and first use. Be sure to keep Chec k Lis t page 15 the instructions for reference and/or maintenance. -
Page 17: Assembly Instructions
VR400 ROWER ASSEMBLY INSTRUCTIONS STEP 1 STEP 4 STEP 6 Clear a 6 X 9 foot working space before unpacking your a) Remove the partly assembled rower from the carton lid a) Attach the WHEEL BRACKET ASSEMBLY to the MAIN VR400 Rower. - Page 18 VR400 ROWER ASSEMBLY INSTRUCTIONS STEP 7 STEP 9 a) Remove 4 x BOLT [319] from SEAT [119] with the tool a) Assemble the FOOT PEDAL [013] and the ALUMINUM provided. BEAM [001] with 4 X BOLT [367] .Tighten 4 x BOLT [367] and b) Assemble the SEAT [119] and the SEAT CARRIAGE [009] 6 x BOLT [319] you left loose from STEP 5 at this time.
- Page 19 VR400 ROWER PARTS LIST PART DESCRIPTION Q'TY PART DESCRIPTION Q'TY PART DESCRIPTION Q'TY BOLT ALUMINUM BEAM 120A STRAP COVER PLUG BOLT MAIN FRAME FOAM GRIP 370A BOLT PIVOT BRACKET 123A PIVOT LOCK BAR HANDLE COVER 370B BOLT 003A PIVOT HANDLE CARRIAGE STOPPER 378A BOLT...
- Page 20 VR400 ROWER EXPLODED DRAWING 011A 378A 011A 508A 111A 349A 508A 508A 143A 370B 003A 529A 301A 403A 370A 123A 370B 708A 028A 006A 118A 120A 111B 120A 386A 314A 359B 508A VR400 2016 APRIL...
- Page 25 turn resistance knob...
- Page 26 Race details:...
- Page 27 90-100 80-89 70-79 60-69 50-59 AVERAGE FIT SUPER FIT EXTREMELY FIT VERY FIT GOOD FIT 40-49 30-39 20-29 10-19 VERY UNFIT EXTREMELY UNFIT FAIR FIT POOR FIT UNFIT...
- Page 28 Bodycraft VR400 Rower Warranty Pro Rower Pro Rower Pro Rower Pro Rower...