CARDIOSTRONG BALTIC Assembly And Operating Instructions Manual
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CARDIOSTRONG BALTIC Assembly And Operating Instructions Manual

CARDIOSTRONG BALTIC Assembly And Operating Instructions Manual

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Assembly and Operating Instructions
Art. No. CST-BALTIC
CSTBALTIC01.02
Rowing machine
BALTIC

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Summary of Contents for CARDIOSTRONG BALTIC

  • Page 1 Assembly and Operating Instructions Art. No. CST-BALTIC CSTBALTIC01.02 Rowing machine BALTIC...
  • Page 2 BALTIC...
  • Page 3 Dear Customer, Thank you for deciding for a high-quality training equipment of the brand cardiostrong®, the brand that makes athlete‘s hearts beat faster. cardiostrong® offers a wide range of home fitness equipment like elliptical cross trainers, ergometers, treadmills and rowing machines. cardiostrong® equipment is the optimal equipment for all those who want to train at home independent of goals and fitness level.

  • Page 4: Table Of Contents

    4.4.2 Race programme 4.4.3 RECOVERY - Fitness test WORKOUT INSTRUCTIONS 5.1 Heart-rate monitoring 5.2 Instructions for correct rowing 5.3 10 tips for effective rowing training 5.4 Designing a workout 5.5 Stretching exercises for leg & chest muscles 5.6 Workout journal BALTIC...
  • Page 5 WARRANTY INFORMATION DISPOSAL ORDERING ACCESSORIES ORDERING SPARE PARTS 9.1 Service hotline 9.2 Serial number and model name 9.3 Parts list 9.4 Exploded drawing...

  • Page 6: General Information

    Packaging dimensions (L x W x H): approximately 221 cm x 51 cm x 78 cm Set-up dimensions (L x W x H): approximately 118 cm x 51 cm x 149.2 cm Maximum user weight: 113 kg (250 lbs) BALTIC...

  • Page 7: Personal Safety

    Personal safety Before you start using the equipment, you should consult your physician that this type of exercise is suitable for you from a health perspective. Particularly affected are persons who: have a hereditary disposition to high blood pressure or heart disease, are over the age of 45, smoke, have high cholesterol values, are overweight and/or have not exercised regularly in the past year.

  • Page 8: Set-Up Place

    60 cm to every side and 45 cm in front and behind the rowing machine. Please also make sure that the rowing machine is not set up in main entrances or on escape Training zone routes. Recommended free zone BALTIC...

  • Page 9: Assembly Instructions, Maintenance And Care

    You should therefore immediately replace damaged or worn components. Please contact your contract partner in such a case. The equipment should no longer be used until it has been repaired. When needed, only use original cardiostrong® spare parts. Check the tightness of all screw connections once a month.

  • Page 10: Faults And Troubleshooting

    1. Hold Reset to start the console again. 2. Start the console again by disconnecting the power cable for about 15 seconds. 3. Disconnect and connect again all cable connections, see assembly instructions. 4) Contact a service technician of your contract partner. BALTIC...

  • Page 11: Maintenance And Service Calendar

    Worn or damaged parts have to be replaced immediately or the rowing machine has to be sent in for repair. For maintenance and repair of the rowing machine, only original cardiostrong® spare parts can be used. Clean your rowing machine with an absorbent cloth after the training.

  • Page 12: Assembly

    Rear Stand x 1 Main Frame x1 Meter x 1 Seat x 1 Syphon Pump x 1 Funnel x 1 Right rear cover x 1 Left rear cover x 1 Rail x 1 Hardware pack x 1 BALTIC...
  • Page 13 Screws and tools Illustration Description Socket Wrench Allen Wrench (5mm) Allen Wrench (6mm) Combination Wrench Illustration Description Qty. Bolt, Button Head (M8 x 1.25 x 130mm) Screw, Round Head(M4 x 15mm) Bolt, Round Head (M6 x 1 x 15mm) Bolt, Hex Head (M8 x 1.25 x 15mm) Washer (M10) Washer (M8) Washer (M6)

  • Page 14: Montageanleitung

    Please look carefully at all illustrated assembly steps before the assembly and do the assembly according to the given order. Before you unpack the Baltic rowing machine, make sure that you have a working space of 2 m x 2.5 m.
  • Page 15 Step 5: Mount the rail (3) with screw (M6 x 1 x 15 mm) (71) and nut (M10 x 1.25 x 88mm) (28) on the main frame (2). Lock the rail (3) in the unfolded position with the adjusting lever (46) and the washer (M10) (76).

  • Page 16: Operation Instructions / Adjustments

    10. Do NOT fill the tank above the maximum level - it might void the warranty. The standard level is 9. The resistance is given by the water capacity in the tank. Example: Level 3 for a light resistance, level 9 for the highest resistance. BALTIC...
  • Page 17 Storage 1) Store the rowing machine in a dry and clean place. 2) When you store the rowing machine for a year or longer, please remove the batteries to avoid potential damages to the electronics. 3) Transport the rowing machine with the mobile wheel end caps (26) in front of the frame (1).
  • Page 18 1. Always replace both batteries at the same time. Do not mix old batteries with new ones. 2. Use the same types of batteries. Do not mix alkaline batteries with other batteries. 3. Rechargeable batteries are not recommended. 4. Dispose of batteries according to your municipal regulation. 5. Do not burn batteries. AA Batteries BALTIC...

  • Page 19: Operating Instructions

    OPERATING INSTRUCTIONS Console display Set target time with UP and DOWN buttons (1 min – 99 min). TIME 1-minute increments. Your average 500 m time is automatically displayed and is TIME/500M permanently updated. Strokes per minute. Set target distance with UP and DOWN buttons (10 – 99900 m). DISTANCE 100-m increments.

  • Page 20: Functions Of The Buttons

    Press it while exercising to scan each display function. START / STOP Start or stop the selected training programme. RESET Reset the computer to the main menu. Activate the recovery programme, which evaluates automatically RECOVERY your fitness right after the training. BALTIC...

  • Page 21: Turn On The Machine

    Turn on the machine 1. Insert two AA batteries. A signal of two seconds sounds while a segment test is done (fig. 1). The display turns to the CLOCK & CALENDAR mode (fig. 2). 2. First you set the year (STROKES); the month (CALORIES); the day (PULSE) in the time window.

  • Page 22: Programmes

    (500 m to 10,000 m) while DISTANCE is lighting up. Press ENTER and the RACE figure is shown on the display. The values of time TIME/500M are as follows: 8:00 7:30 7:00 6:30 6:00 5:30 5:00 4:30 4:00 3:30 3:00 2:30 2:00 1:30 1:00 BALTIC...

  • Page 23: Recovery - Fitness Test

    fig. 5 fig. 6 2. Press START to start the training. STOP is no longer displayed. USER & PC is shown on the display (fig. 6). The display stops once you have reached the distance of the race previously set. Then „PC WIN“ or „USER WIN“ (fig. 7) is displayed and the energy level is also displayed after six seconds.

  • Page 24: Workout Instructions

    Fat burning (weight management): The main goal here is to burn deposits of fat. In order to achieve this training goal, a low training intensity (approximately 55% of the maximum heart rate) and a longer training period are required. BALTIC...
  • Page 25 Cardiovascular training (cardio training): The primary goal is to increase endurance and fitness through an improved provision of oxygen through the cardiovascular system. In order to achieve this training goal, medium intensity (approximately 75% of the maximum heart rate) with a medium training period is required. Anaerobic (maximum) load training: The main goal of maximum load training is to improve recovery after short, intense loads in order to be able to quickly return to the aerobic zone.

  • Page 26: Instructions For Correct Rowing

    Elbows protrude from the body and the handle is on chest height. Correct Pull the handle bar towards the body. Wrists are flat and the elbows pass tightly the body. Elbows go beyond the body, when the handle bar is pulled on waist height. BALTIC...
  • Page 27 Knees slightly bent Incorrect At the end of the stroke, the user stretches the knees and legs. Correct Keep your legs slightly bent even in the fully accomplished position. Leaning too far forward Incorrect The body is bent too far forward. The shins are no longer vertical.
  • Page 28 Correct The user begins by stretching out the legs, relaxing the back and stretching the arms. Bent Wrists Incorrect The user bents the wrists during the movement. Correct Always execute the rowing movement with straight wrists. BALTIC...

  • Page 29: 10 Tips For Effective Rowing Training

    10 tips for effective rowing training 1. Set goals What would you like to achieve with your training? Weight regulation, improved endurance, prevent risk of disease, more mobility, cardiovascular training, etc. In order to achieve your long-term training goal, set individual partial goals, e. g., weekly or monthly goals.

  • Page 30: Designing A Workout

    25 min. Slow speed, no 35 min. Vary speed, keep resistance resistance low 25 min. Slow speed, no 35 min. Vary speed, keep resistance resistance low 25 min. Slow speed, no 35 min. Vary speed, keep resistance resistance low BALTIC...
  • Page 31 WEEK 5 + 6 Beginner Advanced Days Duration Intensity Duration Intensity 30 min. Moderate speed, keep 40 min. Vary speed, keep resistance low low resistance low 30 min. Moderate speed, keep 40 min. Vary speed, keep resistance low resistance low 30 min.

  • Page 32: Stretching Exercises For Leg & Chest Muscles

    2. Exercise: Stretching the back thigh / leg curl (hamstring) • Pull thigh towards upper body with both hands • Stretch through increased stretching in the knee joint • The lower leg maintains contact with the floor, keep hips bent • Change legs BALTIC...
  • Page 33 3. Exercise: Stretching the calf muscles (gastrocnemius) • Place feet parallel to each other pointing forward, the heels touch the floor • Support yourself on a chair coming from a lunge • Move your body weight to the front leg, press your heel from the rear leg towards the floor and hold the contact •...

  • Page 34: Workout Journal

    Workout journal Date Time (min.) Training weight Calories burnt Body weight Ø Pulse Distance Resistance level I feel ... BALTIC...

  • Page 35: Warranty Information

    WARRANTY INFORMATION cardiostrong‘s fitness equipment is subject to strict quality controls. However, if a fitness equipment purchased from us does not work perfectly, we take it very seriously and ask you to contact our customer service as indicated. We are happy to help you by phone via our service hotline.
  • Page 36 It will help us to deal with your request swiftly. If you cannot find the serial number on your fitness equipment, our service team is at your disposal to offer further information. BALTIC...

  • Page 37: Disposal

    Service outside of the warranty period We are also happy to issue an individual cost estimate if there is a problem with your fitness equipment after the warranty has expired, or in cases which do not fall under the terms of the warranty, e. g. normal wear and tear. Please contact our customer service team to find a quick and cost-effective solution to your problem.

  • Page 38: Ordering Accessories

    ORDERING ACCESSORIES Sport-Tiedje floor mat, size XXXL Art. No. ST-FM-XXXL Polar transmitter chest strap T34 uncoded Art. No. T34 Chest strap contact gel 250ml Art. No. BK-250 Sport-Tiedje Chlorine Tablets Value Pack (10 pcs.) Art. No. ST-CT167 BALTIC...

  • Page 39: Ordering Spare Parts

    9:00 - 18:00 10:00 - 17:00 Serial number and model name Before assembling your equipment, find the serial number on the white sticker and enter it in the appropriate space. Serial number: Brand / category: Model name: cardiostrong rowing machine Baltic Rower...

  • Page 40: Parts List

    Rectangular Plug (25mm x 50mm) Set Screw (M5 x 0.8 x 8mm) Oval Plug (15mm x 30mm) Bolt, Round Head(M8 x 20mm) Seat Bolt, Round Head (M10 x 1.5 x 95mm) Pedal Support Bolt, Button Head (M8 x 1.25 x 135mm) BALTIC...
  • Page 41 No. Qty. Description Qty. Description Bolt, Button Head (M6 x 58mm) Stainless Nylock Nut (M3 x 0.5) Bolt, Button Head (M8 x 1.25 x 95mm) Bungee Cord Bolt, Round Head (M8 x 1.25 x 65mm) Nylon Strap Bolt, Button Head (M8 x 1.25 x 65mm) Plate Bolt, Hex Head (M8 x 1.25 x 15mm) Pedal Cap...

  • Page 42: Exploded Drawing

    Explosed drawing BALTIC...
  • Page 43 DISCLAIMER ©2010 cardiostrong® is a registered brand of the company Sport- Tiedje GmbH. All rights reserved. Any use of this trademark without the explicit written permission of Sport-Tiedje is prohibited. Product and manual are subject to change. Technical data can be changed without advance notice.
  • Page 44 Rowing machine BALTIC...

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