Before Your First Row - Concept2 D User Manual

USING THE
HANDLE HOOKS
1. Place the handle in the handle hooks to make
it easier to reach when you are seated on the
rower.
2. NOTE: It is best to let the handle rest against
the fan cage rather than in the handle hooks
when the machine is not in constant use. (i.e.
overnight, between workouts). This will pro-
long the life of the shock cord.
2.
1.
BEFORE YOUR
FIRST ROW
1) Consult your physician. Be sure that it is not
dangerous for you to undertake a strenuous
exercise program.
2) Carefully review the rowing technique
information on page 12. Improper technique
such as extreme layback or jumping off the
seat can result in injury.
3) Start each workout with several minutes of
easy rowing for a warm-up.
4) Start your exercise program gradually. Row no
more than 5 minutes the first day to let your
body adjust to the new exercise.
5) Gradually increase your rowing time and
intensity over the first two weeks. Do not row
at full power until you are comfortable with
the technique and have rowed for at least a
week. Like any physical activity, if you increase
the volume and intensity too rapidly, fail to
warm up properly, or use poor technique, you
will increase the risk of injury.
6) The best damper setting for a great
cardiovascular workout is in the range of
3-5. Rowing with the damper setting too high
can be detrimental to your training program
because it may reduce your output and
increase your risk of injury
7) Aim for a stroke rate (spm) of between 24 and
30 spm (strokes per minute).
IMPORTANT
SAFETY NOTES
1. Use of this machine with a worn or weakened
part, such as the chain, sprockets, chain/swivel
connector, handle u-bolt or shock cord, may result
in injury to the user. When in doubt about the
condition of any part, Concept2 strongly advises
that it be replaced immediately. Use only genuine
Concept2 parts. Use of other parts may result in
injury or poor performance of machine.
2. To avoid possible injury, use caution while
attaching the monorail section to the flywheel
section and while operating the frame lock.
3. The machine should be used on a stable, level
surface.
SAFETY
1 Do not let handle fly into chain guide.
2 P lace handle against the chain guide or in
handle hooks before letting go.
3 Pull straight back with both hands.
4 Never twist chain or pull from side to side.
5 Do not row with one hand only. Abuse of the
chain can result in injury.
6 Keep clothing free of seat rollers.
7 Keep children and fingers away from seat
rollers. Seat rollers can cause injury.
8 Perform proper maintenance as described in
the Maintenance section of this manual
(page 28).
9 ALWAYS PUT THE FRAME LOCK IN THE
LOCKED POSITION BEFORE MOVING THE
INDOOR ROWER.
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