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13
English
‼ NOTE
• Part numbers shown in the assembly steps are commencing with
the spare part drawing that can be found in the online version
user manual�
⚠ WARNING
• Assemble the equipment in the given order�
• Carry and move the equipment with at least two persons�
⚠ CAUTION
• Place the equipment on a firm, level surface�
• Place the equipment on a protective base to prevent damage to
the floor surface�
• Allow at least 100 cm of clearance around the equipment�
• Refer to the illustrations for the correct assembly of the
equipment�
Additional assembly information�
D4 How to fit the pedals correctly�
‼ NOTE
• Right and left side are determined from an exercising positions
perspective�
Right hand pedal
Find the “R” or “L” mark on the pedal axle
- Fit the right hand pedal “R” into the right hand crank�
- Firstly turn the pedal axle in clockwise direction by hand�
- Use the wrench to fully tighten the pedal�
Left hand pedal
- Fit the left hand pedal “L” into the left hand crank�
- Firstly turn the pedal axle in counter-clockwise direction by hand�
- Use the wrench to fully tighten the pedal�
‼ NOTE
• Save the tools provided with this product, after you completed
the product assembly,
for future service purposes�
Workouts
The workout must be suitably light, but of long duration� Aerobic
exercise is based on improving the body’s maximum oxygen uptake,
which in turn improves endurance and fitness� You should perspire,
but you should not get out of breath during the workout�
To reach and maintain a basic fitness level, exercise at least three
Times a week, 30 minutes at a Time� Increase the number of exercise
sessions to improve your fitness level� It is worthwhile to combine
regular exercise with a healthy diet� A person committed to dieting
should exercise daily, at first 30 minutes or less at a Time, gradually
increasing the daily workout Time to one hour� Start your workout at
low speed and low resistance to prevent the cardiovascular system
from being subjected to excessive strain�
As the fitness level improves, speed and resistance can be increased
gradually� The efficiency of your exercise can be measured by
monitoring your heart rate and your pulse rate�
⚠ WARNING
• Always consult a doctor before beginning an exercise program�
• Stop immediately if you feel faint or dizzy�
Exercise Instructions
Using your fitness trainer will provide you with several benefits, it will
improve your physical fitness, tone muscle and in conjunction with a
calorie controlled diet help you lose weight�
The warming up phase
This stage helps get the blood flowing around the body and the
muscles working properly� It will also reduce the risk of cramp and
muscle injury� It is advisable to do a few stretching exercises as shown
below� Each stretch should be held for approximately 30 seconds, do
not force or jerk your muscles into a stretch - if it hurts, STOP
The exercise phase
This is the stage where you put the effort in� After regular use, the
muscles in your legs will become more flexible� Work to your but it is
very important to maintain a steady tempo throughout� The rate of
work should be sufficient to raise your heart beat into the target zone
shown on the graph below�
200
180
160
140
120
100
80
20 25 30 35 40 45 50 55 60 65 70 75
85 %
70 %
AGE
MAXIMUM
COOL DOWN
HEART RATE
TARGET ZONE
This stage should last for a minimum of 12 minutes though most
people start at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and muscles wind
down� This is a repeat of the warm up exercise e�g� reduce your
tempo, continue for approximately 5 minutes� The stretching
exercises should now be repeated, again remembering not to force
or jerk your muscles into the stretch�
As you get fitter you may need to train longer and harder� It is
advisable to train at least three Times a week, and if possible space
your workouts evenly throughout the week�
Muscle toning
To tone muscle while on your fitness trainer you will need to have the
resistance set quite high� This will put more strain on our leg muscles
and may mean you cannot train for as long as you would like� If you
are also trying to improve your fitness you need to alter your training
program� You should train as normal during the warm up and cool
down phases, but towards the end of the exercise phase you should
increase resistance making your legs work harder� You will have to
reduce your speed to keep your heart rate in the target zone�
Weight loss
The important factor here is the amount of effort you put in� The
harder and longer you work the more Calorie you will burn� Effectively
this is the same as if you were training to improve your fitness, the
difference is the goal�
Use
Unfolding and folding�
Please pull out the lock pin from the joint and fold the aluminium rail,
then securing by the lock pin�
Adjusting resistance
To increase or decrease resistance, turn the adjustment knob at
front of the rowing frame cover clockwise (+ direction) to increase
resistance and Counterclockwise (- direction) to decrease resistance�
The scale above the knob (1-8) helps you find and reset a suitable
resistance�
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