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Table of Contents
Summary of Contents for Omega CO-R130
- Page 1 OMEGA MAGNETIC ROWER iNSTRUCTiON BOOK...
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Page 2: Introduction
! TRODUCTIO Thank you for purchasing the CO-R130 programmable magnetic rower. Please take time to read these instructions which have been written to ensure that you get the very best from your purchase. SAFETY RECAUT! WARNING: To reduce the risk of serious injury, read the following important precautions before using the programmable... -
Page 3: Table Of Contents
INTRODUCTION ................SAFETY PRECAUTIONS ..............PARTS LIST ..................TOOLS LIST ..................ASSEMBLING .................. Left and right supports ................Foot plates ....................Seat bar ..................... Seat ......................Rear feet ....................Console ....................USING THE PROGRAMMABLE MAGNETIC ROWER ....13 Making adjustments ................ -
Page 4: Parts List
PARTS LiST ® Seat Main body Seat rollers Left support Rearfeet Right support Front cover, top Rear cover, top Front cover, bottom Rear cover, bottom Console Foot plate with toe strap x 2 Cover Spindle Seat bar Buttom support stand plate Seat bar securing knob OMEGA FITNESS... -
Page 5: Tools List
TOOLS LiST Hexagonal key Hexagonal key Tool OMEGA FITNESS... -
Page 6: Assembling
STEP 1 OF 6 LEFT AND RIGHT SUPPORTS FIG 1 The screws and washers may be prefitted to the spindle. Slide the right support (3) into the left support (2) (fig 1). Note: The right support (3) and left support (2) both have two round plastic feet on the underside. - Page 7 STEP 1 OF 6 (CONT'D) LEFT AND RIGHT SUPPORTS (CONT'D) FIG 1 (CONT'D d" The screws and washers may be prefitted to the spindle. Tilt the main body (1) backwards and secure the bottom support stand plate (17) with bolts and washers provide (bolts and washers are prefitted).
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Page 8: Foot Plates
ASSE LI G STEP 2 OF 6 FOOT PLATES FIG 2 The screws and washers may be prefitted to the spindle. Attach the two toe strap brackets to the foot plate (6) in the appropriate position (fig 2). Repeat step 1 for the other foot plate (6). Adjust the toe straps. -
Page 9: Seat Bar
ASSE STEP 3 OF SEAT BAR FIG 3 '" The screws and washers may be prefitted to the main body. Line up the thread and corresponding hole in the seat bar location stub (A) on the main body (1) (fig 3). Fit the seat bar securing knob (9) and tighten. -
Page 10: Seat
STEP 4 OF 6 SEAT FIG 4 The screws may be prefitted to the seat. Position the seat (10) to the seat rollers (11) and secure in place with the four screws provided (fig 4). Tighten the screws using the combination tool (18). -
Page 11: Rear Feet
ASSE STEP 5 OF REAR FEET The screws and washers may be prefitted to the rear feet. Fit the rear feet (12) to the seat bar (8) and secure in place with the four screws and washers provided (fig 5). Tighten the screws using the combination tool (18). -
Page 12: Console
STEP 6 OF 6 CONSOLE FIG 6 The screws may be prefitted to the computer. Connect the console cable (A) to the console (15) (fig 6). Position the console(15) carefully onto the bracket and secure in place with the two screws provided. -
Page 13: Using The Programmable Magnetic Rower
USING THE PROGRAMMABLE MAGNETIC ROWER MAKING ADJUSTMENTS CONSOLE The console (A) can be tilted forwards or backwards as required. LEVEL ADJUSTMENT To level the programmable magnetic rower, screw the adjustable pads (B), on the rear feet, in or out accordingly. STORAGE WARNING: When the... -
Page 14: Using The Console
USING THE PROGRAMMABLE MAGNETIC ROWER USING THE CONSOLE The programmable magnetic rower is equipped with a digital console to help you reach your fitness goals. The console provides different programs designed to meet your exercise requirements. In addition, the console has a wide variety of modes that enable you to monitor your performance as you exercise. - Page 15 USING THE PROGRAMMAB MAGNETIC ROWER When you start training, the upper screen is setto SCAN mode. To select a particular function use the MODE button. The selected display flashes at the bottom of the top display. To start a new training program, press the MODE button for more than 2 seconds to clear the previous program.
- Page 16 USING THE PROGRAMMABLE MAGNETIC ROWER TRAINING WITH PROGRAM FUNCTION • Switch on the console. The console beeps. M is shown at the top of the lower display. • Press the MODE button for 2 seconds to clear the previous program. •...
- Page 17 USI GT MAGNETIC ROWER FUNCTION BUTTON MODE To have each function of count, Time, Total count, Calories display on the LCD or for presetting the target. To preset functions of Count, Time, Calorie to the target. ENTER To enter program presetting datas, or hold on pressing the button to reset the training profiles under STOP MODE.
- Page 18 USI G THE PROGRAMMABLE MAGNETIC ROWER TIME • Time mode displays the elapsed work-out time in minutes and seconds. The console automatically counts up from 0:00 to 99:00 in one second intervals. You can set the time to count down from a preset value to zero. Refer to 'Training with program function' for how to enter preset time.
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Page 19: Conditioning Guidelines
CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. WARNING: Before beginning this or any exercise program, consult your doctor. This is especially important for people over the age of 35 or those with health problems. -
Page 20: Beginner's Guide
BEGINNER'S GUID HOW TO BEGIN If you're beginning an exercise program, you should check with your Start with two or three 15 minute • doctor if: sessions per week with a rest day between work-outs. You have been diagnosed with heart problems, high blood pressure or Warm-up for 5 to 10 minutes with... -
Page 21: Stretching Guide
STRETCHING GUID TIPS FOR STRETCHING • Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. This will allow the body's natural lubrication (synovial fluid) to protect the surface of your bones at these joints. - Page 22 STRETCHING GUID CALF STRETCH Stand with one leg in front of the othec both feet facing forwards and the front leg bent (the knee should be above the ankle). Press the heel of the back leg into the floor until you begin to feel the calf muscle in the back of the rear leg starting to stretch.
- Page 23 STRETCHING GUID QUADRICEPS STRETCH With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks possible. Hold for the required count and then relax. INNER THIGH STRETCH Sit with the soles of your feet...
- Page 24 STRETCHING GUID TOE TOUCH STRETCH Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders relax as you reach down toward your toes, stretch as far as possible. Hold for the required count, then slowly return to the upright position and relax.
- Page 25 STRETCHING GUID LOWER BACK Lie on your back with your knees bent. Keeping your upper back firmly on the floor, allow your knees to fall to one side, your lower back will rotate naturally. Hold for the required count and then relax. °...
- Page 26 STRETCHING GUID UPPER BACK Start off on all fours looking down towards the floor. Push your shoulders as high as possible, imagine a wire placed between your shoulder blades lifting you. Hold for the required count, then relax. Note. This stretch is sometimes called the cat stretch.
- Page 27 STRETCHING GUID DELTOIDS SHOULDER STRETCH • Stand up and place one arm across the front of the body. ° Use the other arm to push the outstretched arm into your chest. Note: Push at the point just above the elbow. °...
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Page 28: Specifications
SPECIFICATIONS 2360 mm x 730 mm x 660 mm Dimensions (L x W x H) 92.91 in x 28.74 in x 25.98 in Net Weight 37 kg / 82 Ib Maximum User Weight 150kg / 3001b Please note that the specifications are subject to change without notice.