SAFETY INSTRUCTIONS • Read this manual carefully before first using and retain it for future reference. • Observe all warnings and precautions including assembly steps. Use it only for intended purpose. • Assemble and use it only according to this manual to assure your safety. Inform all other users about safe usage.
Buffer Fixing board Nut M8*P1.25*6T Chest belt Adaptor Front stabilizer ASSEMBLY STEP 1 step-1 M8*75 D15.4 D22 M8*1.25 A. Assemble the rear stabilizer (5) to the main frame (22) by using spring washer (74), domed nut (75), curved washer (80) and square neck bolt (90). B.
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STEP 2 & 78 84 61&96 72 step-2 M8*1.25*100 D15.4 M8*20 M6*20 D10.5 D13 M10*1.5*150 A. Assemble the rear supporting plate (13) with sliding beam (19) by fixing plate (95), spring washer (74) and allen bolt (87) as picture 1 shown. B.
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STEP 3 A x2 step-3 M8*20 Assemble the foot pedal (10) using the axle (16), flat washer (77) and bolt (91).
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STEP 4 A x2 step-4 M5*10 M8*20 D15.4 D22 A. Connect the upper computer cable (38A) and lower computer cable (38B) and then assemble the handlebar post (2) onto the main frame by spring washer (74), curved washer (80) and allen bolt (87) as the picture A shown.
CONSOLE DISPLAYED INFORMATION DISPLAY DESCRIPTION Display power WATTS Display range 0~999 Display burned calories per exercise CALORIES Display range 0~9999; settings range 0~9990 Cal Display distance DISTANCE Display range 0~99999; press to change the value by 100. PULSE Display current heart rate...
Display range 0-30~230 Display time to reach 500 M Display range 0:00~99:00 TIME/500M Value is updated every 6 seconds; console can display value only if the 500m is reached within the set speed Pulls per minute Display range 0~99; Press to change value by 5. Resistance LOAD Settings range 1~16...
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STANDBY MODE If the console does not detect any signal for 4 seconds, it switches to standby mode. All data will be saved for the next training session. PROGRAM SELECTION You can use the navigation buttons to select the program. The programs are in order: manual - preset program - H.R.C - race - user.
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H.R.C Use the navigation buttons to select the H.R.C program and press ENTER to confirm. Use the navigation buttons to set the age (the default age is 25 years, Fig. 6.) and press ENTER to confirm. Use the navigation buttons to select 55%, 75%, 90% and the target heart rate (Fig. 7). Preset heart rate value: 55% (107 beats per minute), 75% (146 beats per minute), 90% (175 beats per minute), TAG (100 beats per minute) is displayed in the PULSE window.
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Fig. 6 Fig. 7 Fig. 8 Fig. 9 With higher age, the target heart rate is lower. RACE Use the navigation buttons to select a race (RACE) and press ENTER to confirm. (Fig. 10) Use the navigation buttons to set SPM (default value 10), confirm the distance (default value 500) by pressing ENTER.
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Fig. 12 Fig. 13 Fig. 14 USER PROGRAMS Use the navigation buttons to select USER and press ENTER to confirm. Use the navigation buttons to set the resistance for each part of the program (Fig. 15), press ENTER to confirm the resistance, move to the next part of the program, hold down MODE for 2 seconds to exit the setting.
The values are for guidance only and are not for medical purposes. Fig. 17 Fig. 18 Excellent 1.0 < F < 2.0 Very good 2.0 < F < 2.9 Good 3.0 < F < 3.9 Average 4.0 < F < 5.9 Below the average NOTES: If the console displays error E-2, check that the cables are connected correctly.
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Calf and Achilles tendons Lean against the wall with one foot back and arms forward. Tighten your right foot and leave your left foot on the ground. Bend your left leg and push forward by pushing your hips towards the wall. Hold for 30 - 40 seconds. Keep your legs taut and repeat with the other leg.
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Picture 1 Picture 2 Picture 3 Training Time Rowing is a strenuous form of exercise, because of this it is best to start with a short, easy exercise programmed and build up to longer and harder workouts. Start rowing for about 5 minutes and as you progress, increase the length of your work out to match your improving level of fitness.
HOW TO EXERCISE Phase of right rowing to strengthen specific muscles: 1. Stroke (Lower Muscle Exercise): Bend your knees and stretch your arms. Grasp the handle and keep your back straight (Pic 01). 2. Movement (center muscles): Reflect the legs and bend the arms (Pic 02). 3.
• Consult your doctor before starting training on the rowing machine. Your doctor should evaluate whether you are physically fit to use the machine and how much effort you are able to undergo. Incorrect exercise or switching of the body can harm your health. •...