Omega fitness CO-R130 Instruction Book

Magnetic rower

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Summary of Contents for Omega fitness CO-R130

Page 1 M A G N E T I C R O W E R...
Page 2: Introduction
INTRODUCTION 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 PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the programmable magnetic rower.
Page 3: Table Of Contents
USING THE PROGRAMMABLE MAGNETIC ROWER ....13 Making adjustments ................13 Storage ....................13 Using the console ................. 14 AC adapter ..................14 CONDITIONING GUIDELINES ............19 TARGET HEART RATE..............19 BEGINNER’S GUIDE ..............20 Work-out tips ................... 20 How to begin ................... 20 STRETCHING GUIDE ..............21 SPECIFICATIONS ................28 OMEGA FITNESS...
Page 4: Parts List
12 Rear feet Front cover, top 13 Rear cover, top Front cover, bottom 14 Rear cover, bottom Foot plate with toe strap x 2 15 Console Spindle 16 Cover Seat bar 17 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
Tilt the main body (1) forwards and secure the right support (3) and left support (2) to the back of the main body (1) with the two bolts and curve washer provided. Leave the two bolts loose. OMEGA FITNESS...
Page 7 Fit the front cover, top (4) to the main body (1). Fit the front cover, bottom (5) to the underside of the main body (1), align the holes and, secure with the four screws provided using the combination tool (20). OMEGA FITNESS...
Page 8: Foot Plates
Assemble the foot plates (6) on the spindle (7). The foot plates (6) are handed and should be assembled with the flat edge inside. Secure the foot plates (6) on the spindle (7) with the two screws and washers provided. Tighten the screws using the combination tool (18). OMEGA FITNESS...
Page 9: Seat Bar
Fit the seat bar (8) to the seat bar location stub (B) on the main body (1). Secure the seat bar (8) in place with the four screws and washers provided. Tighten the screws using the combination tool (18). OMEGA FITNESS...
Page 10: 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). Fit the seat (10) and the seat roller (11) assembly onto the seat bar (8). Connect the sensor cable (A) to the sensor cable (B). OMEGA FITNESS...
Page 11: Rear Feet
Fit the four end stops (A) to the seat bar (8) and tighten using the combination tool (18). Note: There is an alternative end stop (A) position at the rear feet (12) end of the programmable magnetic rower. OMEGA FITNESS...
Page 12: Console
Tighten the screws using the combination tool (18) . Fit the cover (16) to the underside of the console (15), align the holes and secure in place with the four screws provided. Tighten the screws using the combination tool (18). OMEGA FITNESS...
Page 13: Using The Programmable Magnetic Rower
Move the seat bar (8) to the vertical position and line up the thread and corresponding hole in the seat bar (8) location (A- fig 3-page 9) on the main body (1). Tighten the seat bar securing knob (9). OMEGA FITNESS...
Page 14: Using The Console
Press the ENTER button to select MANUAL with no preset functions. • The lower display shows ‘1’ and the corresponding resistance row pattern is shown. While you are training you can change the resistance level using the UP/DOWN buttons. OMEGA FITNESS...
Page 15 USING THE PROGRAMMABLE MAGNETIC ROWER • When you start training, the upper screen is set to 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 USING THE PROGRAMMABLE 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 •...
Page 18 USING 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’...
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 GUIDE If you’re beginning an exercise HOW TO BEGIN 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 other medical conditions.
Page 21: Stretching Guide
STRETCHING GUIDE 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 GUIDE CALF STRETCH • Stand with one leg in front of the othe 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 GUIDE 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 as possible. Hold for the required count and then relax. INNER THIGH STRETCH •...
Page 24 STRETCHING GUIDE TOE TOUCH STRETCH • Stand with your knees bent slightly and slowly bend forward from your hips. • Allow your back and shoulders to 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 GUIDE 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 GUIDE 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 GUIDE 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. •...
Page 28: Specifications
SPECIFICATIONS Dimensions (L x W x H) 2360 mm x 730 mm x 660 mm 92.91 in x 28.74 in x 25.98 in Net Weight 37 kg / 82 lb Maximum User Weight 150kg / 300lb Please note that the specifications are subject to change without notice. w w w .

This manual is also suitable for:

Co-r130c