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Summary of Contents for Fortis FSFWRWGMCXA
- Page 2 Usage Warnings..............................2 Product Layout............................... 3 Assembly Steps..............................4 Conditioning Guidelines............................5 Why Exercise?..............................5 Target Heart Rates............................5 Beginner's Guide ..............................6 Work-out Tips..............................6 How to Begin..............................6 How Hard Should You Work?........................6 Stretching Guide..............................7 Tips for Stretching............................7 Calf Stretch ................................ 7 Hamstring Stretch ............................
- Page 3 Please read this manual carefully before using the machine! This rowing machine has a maximum load of 120kg and requires a service area greater than 1630 x 510 x 460cm. Before exercise, it is necessary to check your body weight and ensure that there will be enough usable space.
- Page 4 Main Frame Alloy Hub Knob Bearing PU Wheel Handle Foam Bush 2 Handlebar Fixing Board Display Cross Pan Head Screw Tension Controller Trunk Wire Flat Washer Sensor Nylon Nut Rotation Plate Flat Washer Spring Collar Pedal Rotation Core for Flywheel Hex Bolt Bush of Rotation Core Seat Pad...
- Page 5 Support Frame Collar for Axle D12 Rear Cap Cross Pan Head Self-Tapping Screw Square Neck Bolt Cap for Rotation Plate Arc Washer Dome Nut Rubber Ottomans Front Bottom Tube Decorative Sheet Front Cap Collar for Axle D10 Flat Washer Bush 3 Sensor Bearing Cross Pan Head Screw...
- Page 6 Connect the trunk wire (46) with the sensor wire (36). Align the holes, then connect the rail (22) to the mainframe (1) with a hex bolt (14), flat washer (8), nylon nut (9), knob (2), flat washer (35) and spring knob (15), then cover with the cap (70). Fix the pedal (11) to the mainframe (1) with a hex bolt (12) and flat washer (10).
- Page 7 If you are beginning a new exercise program, you should check with your doctor if: You have been diagnosed with heart problems, high blood pressure or other medical • conditions. You have not exercised for over a year. • If you are over 35 years old and do not currently exercise. •...
- Page 8 Begin with gradual mobility exercises of all the joints, i.e simply rotate your wrists, • bend your arms and roll your shoulders. This will allow your body's natural lubrication (synovial fluid) to protect the surface of your bones at the joints. Always warm up the body before stretching, as this increases blood flow around the •...
- Page 9 With one hand against a wall for balance, reach back and • grasp one foot with your other hand. Bring your heel up as close to your buttocks as possible. Hold for the required count, then relax. Sit with the soles of your feet together and your knees •...
- Page 10 Sit with your leg stretched outwards; place your left foot • over your right leg at the knee joint, placing your foot flat on the floor. Use your right arm to pull the bent knee across your • body until you begin to feel a stretch in the left buttock. Hold for the required time, then relax.
- Page 11 Stand up and place both hands on the small of your back • (just above the start of your backside). Keeping your hands where they are, slowly push your • elbows together, pushing your chest outwards. Hold for the required count, then relax. •...
- Page 12 Dimensions: 1780 x 490 x 460mm Batteries: 2 x AA Class Rating: HC Maximum User Weight: 120kg Please note that these specifications may change without notice.
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