Safety

1. It is recommended that you perform stretching exercises before using this equipment.

2. Please make sure all components are not damaged and in working order before use.

3. Please wear proper clothes and shoes when using this equipment; do not wear clothes that might catch in any part of the equipment.

4. Use caution when stepping on or stepping off the pedals. Align the pedals so the backs are even with each other. Always hold the stationary handlebars first and either from the rear or side of the unit, step onto the lower pedal first Then step onto the opposite pedal. During the workout always hold onto the stationary or upper body handlebars. To ensure the pedals run smoothly push or pull on the upper body handlebars first, then follow with leg motion. When stepping off the machine, while holding onto the stationary handles, make sure to step off the highest positioned pedal first, and then the lowest.

5. Only one person should be on the equipment while in use.

6. This machine is designed for adults only.

7. If you feel chest pains, nausea, dizziness, or shortness of breath, you should stop exercising immediately and consult your physician before continuing.

8. The maximum weight capacity for this product is 350 lbs

Stretches

Quadriceps Stretch – With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat with left foot up.

Inner Thigh Stretch – Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the floor. Hold for 10 counts.

Toe Touches – Slowly bend forward from your waist, letting you back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts.

Hamstring Stretches – Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts Relax and then repeat with left leg extend

Safety

1. Wear the safety cord and clip all times while using the treadmill. Always stand on the side rails before the treadmill starts.

2. Before beginning any exercise program on the treadmill, it is important to consult with your physician if you have any of the following: History of heart disease, high blood pressure, diabetes, chronic respiratory diseases, elevated cholesterol, or if you smoke cigarettes or experience any other chronic diseases or physical complaints.

3. If over the age of 35 or overweight or pregnant, consult with your physician before beginning any exercise program.

4. If you experience dizziness, nausea, chest pains or other abnormal symptoms during exercise, stop the exercise session immediately. Consult your physician before continuing.

5. Drink fluids if you exercise for twenty or more minutes on the treadmill.

6. Always follow the console instructions for proper operation.

7. Use the handrails when getting on and off your treadmill.

8. Do not operate the heart rate monitor transmitter together with an electrical heart pacemaker. The transmitter may cause electrical disturbances.

9. Do not dismount the treadmill until it has come to a complete stop.

10. Make sure the running belt is at a complete stop before exiting the machine.

11. Always wear proper clothing and shoes when exercising on the treadmill.

12. Never walk or jog or run backwards on the treadmill.

13. Higher speed and higher incline is not for everyone. It is designed for occasional use of a skilled runner and may exceed many users’ capabilities.

14. User weight is not to exceed 500 pounds.

Stretches

Warm up –  The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before strength training or aerobic exercise. Perform activities that raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope, and running in place.

Stretching – Stretching while your muscles are warm after a proper warm up and again after your strength or aerobic training session is very important. Muscles stretch more easily at these times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds.

Head Rolls – Rotate your head to the right for one count, feeling the stretch up the left side of your neck, then rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, then drop your head to your chest for one count.

Shoulder Lifts – Lift your right shoulder toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder.

Side Stretches – Open your arms to the side and lift them until they are over your head. Reach your right arm as far toward the ceiling as you can for one count. Repeat this action with your left arm.

Quadriceps – With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat with left foot.

Inner Thigh Stretch – Sit with the soles of your feet together and your knees pointing outward. Pull your feet as close to your groin as possible. Gently push your knees toward the floor. Hold for 15 counts.

Toe Touch – Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach as far as you can and hold for 15 counts.

Hamstring Stretch – Extend your right leg. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg.

Calf Stretch – Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg then bend the left leg and lean forward by moving your hips toward the wall. Hold, then repeat on the

Safety

1. If you experience dizziness, nausea, chest pains or any other symptom while using this machine STOP the exercise. SEEK IMMEDIATE MEDICAL ATTENTION!

2. Keep your hands away from any of the joints and moving parts.

3. Wear clothing suitable for doing exercise. Do not wear baggy clothing that might get caught in the machine. Always wear athletic shoes when using the machine and tie the laces securely.

4. Any person with physical or coordination limitations should not use the machine without the assistance of a qualified person or doctor.

5. Do warm-up stretching exercises before using the equipment.

6.Do not use the machine if it is not working correctly.

7.Please follow the advice for correct training, as detailed in the Training Guidelines.

8.This machine was designed for a maximum user weight of 300 Lbs

9.The machine can only be used by one person at a time.

10.The moving pedals can cause injury.

Exercise Instruction

Use of the machine offers various benefits; it will improve fitness, muscle tone and when used in conjunction with a calorie controlled diet, it will help you lose weight.

1. Consult your doctor before starting any exercise program. It is advisable to undergo a complete physical examination.

2. Work at the recommended exercise level. Do not overexert yourself.

3. If you feel any pain or discomfort, stop exercising immediately and consult your doctor.

4. Wear appropriate clothing and footwear for the exercise; do not wear loose clothing; do not wear leather soled shoes or footwear with high heels.

5. It is advised that you do warm-up stretches before working out.

6. Step on to the equipment slowly and securely.

7. Select the program or workout option that is most closely aligned with your workout interests.

8. Start slowly and work your way up to a comfortable pace.

9. Be sure to cool down after your workout.

Stretches

Head Rolls
Rotate your head to the right for one count while feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling. Rotate your head to the left for one count, and finally, drop your head to your chest for one count.

Shoulder Lifts
Lift your left shoulder up toward your ear for one count. Then lift your right shoulder up for one count as you lower your left shoulder.

Side Stretches
Open your arms to the side and continue lifting them until they are over your head. Reach your left arm as far upward as you can for one count. Feel the stretch up your left side. Repeat this action with your right arm.

Quadriceps Stretch
With one hand against a wall for balance, reach behind you and pull your left foot up. Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat with right foot up.

Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the floor. Hold for 15 counts.

Toe Touches
Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts.

Hamstring Stretches
Sit with your right leg extended. Rest the soles of your left foot against your right inner thigh. Stretch toward your toes as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended.

Calf/Achilles Stretches
Lean against a wall with your right leg in front of the left and your arms forward. Keep your left leg straight and the right foot on the floor; then bend the right leg and lean forward by moving your hip toward the wall. Hold, then repeat on the other side for 15 counts.

Training Guidelines

Safety

1. Before beginning any exercise program, consult your physician. He or she can help evaluate your present fitness level and determine the exercise program that is the most appropriate for your age and physical condition.

2. If you experience any pain or tightness in your chest, irregular heartbeat, and shortness of breath, faintness or unusual discomfort during exercising, stop and consult a physician before continuing.

3. Keep fingers and limbs, loose clothing and hair away from moving parts.

4. All equipment should be checked for wear before each use. Do not use this equipment unless all moving parts are working correctly.

5. Care should be taken when getting on or off this or any exercise equipment

Training Tips

Rowing machines have been around for many years and were one of the earliest exercise machines.

Many people know how to row and there is very little one can do wrong. However, there are few pointers we can give you to reduce strain on your back and other joints and muscles. Rowing, more than any other aerobic exercise, utilizes the back muscles and the spine to transfer the pulling force from the arms (holding the handle) to the legs (providing most the pulling power).

To reduce excessive strain on the back muscles, spine, shoulders, arms and wrists we strongly suggest that you keep your back straight throughout the entire rowing action. When moving forward to the start position bend at the hips, don’t overreach (trying to stretch forward too much) and keep your arms straight. Pull the handle to your stomach, not your chest and keep your elbows in at your sides during the entire stroke with your wrists straight. When moving forward to the start position bend at the hips, don’t overreach (trying to stretch forward too much) and keep your arms straight. Pull the handle to your stomach, not your chest and keep your elbows in at your sides during the entire stroke with your wrists straight.

Exercise Guidelines

Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among its benefits are:
– Increased capacity for physical work(strength endurance)
– Increased cardiovascular (heart and arteries / veins) and respiratory efficiency.
– Decreased risk of coronary heart disease changes in body metabolism, e.g. losing weight.
– Delaying the physiological effects of age physiological effects, e.g. reduction in stress, increase in self-confidence, etc.

Your Rower’s unique design provides an excellent opportunity for a high level of overall fitness.

Basic Components of Physical Fitness
There are four all-encompassing components of physical fitness and we need to briefly define each and clarify its role.

Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to power and speed and is of great importance to a majority of sports people.

Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is the capacity of your legs to carry you 0 km without stopping.

Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of muscles and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or soreness.

Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient functioning of the heart and lungs.

What to wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light enough to allow the body to cool. Excessive clothing that causes you to perspire more than you normally would while exercising, gives you no advantage. The extra weight you lose is body fluid and will be replaced with the next glass of water you drink. It is advisable to wear a pair of gym or running shoes or “sneakers”.

Breathing During Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing involves the intake and distribution of oxygen, which feeds the working muscles.

Rest Periods
Once you start your exercise program, you should continue through to the end. Do not break off halfway through and then restart at the same place later on without going through the warm-up stage again.

The rest period required between strength training exercises may vary from person to person. This will depend mostly on your level of fitness and the program you have chosen. Rest between exercises by all means. Most people manage with half minute to one-minute rest periods.

Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen uptake (MVO2). This is often referred to as your aerobic capacity. The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to the working muscles. Regular vigorous exercise produces a training effect that can 30%. An increased Mov2 indicates an increased ability of the heart to pump blood, of the lungs to ventilate oxygen and of the muscles to take up oxygen.

Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to meet the body’s long-term energy demands. (For example, 100-meter sprint).

The Training Threshold
This is the minimum level of exercise, which is required to produce significant improvements in any physical fitness parameters.

Progression
As you become fitter, a higher intensity of exercise is required to create an overload and therefore provides continued improvement.

Overload
This is where you exercise at a level above that which can be carried out comfortably. The intensity, duration and frequency of exercise should be above the training threshold and should be gradually increased as the body adapts to the increasing demands. As your fitness level improves, so the training threshold should be raised. Working through your program and gradually increasing the overload factor is important.

Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is specific both to the muscle groups being used and to the energy source involved. There is little transfer of the effects of exercise, e.g. from strength training to cardiovascular fitness. That is why it is important to have an exercise program tailored to your specific needs.

Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you have gained. Regular workouts are the key to success.

Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort to come. It should be gentle and preferably use the Stretching should be included in both your warm up and cool down, and should be performed after 3~5 minutes of low intensity aerobic activity or calisthenic type exercise.

Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large supply of blood remains in the working muscles. If it is not returned promptly to the central circulation, pooling of blood may occur in the muscles.

Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a measure of the required intensity of exercise. You need to exercise hard enough to condition your circulatory system, and increase your heart rate, but not enough to strain your heart.

Your initial level of fitness is important in developing an exercise program for you. If you are starting off, you can get a good training effect with a heart rate of 110-120 beats per minute (BPM). If you are fitter, you will need a higher threshold of stimulation.

To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your maximum heart rate. If you find this is too easy, you may want to increase it, but it is better to lean on the conservative side.

As a rule of thumb, the maximum heart rate is 220 BPM minus your age. As you increase in age, so your heart, like other muscles, loses some of its efficiency. Some of its nature loss is won back as fitness improves.

The following table is a guide for those who are “starting fitness”.

Pulse Count
The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds is long enough for accuracy, (b) the pulse count is to approximate your BMP rate at the time you are exercising. Since heart rate slows as you recover, a longer count isn’t as accurate.

The target is not a magic number, but a general guide. If you are above average fitness, you may work quite comfortably a little above that suggested for your age group.

The following table is a guide to those who are keeping fit. Here we are working at about 80% of maximum.

Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo it. Let it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a little above or below is just fine.

Two final comments: (1) don’t be concerned with day to day variations in your pulse rate, being under pressure or not enough sleep can affect it; (2) your pulse rate is a guide, don’t become a slave to it.

Endurance Circuit Training
Cardiovascular endurance, muscle strength, flexibility and coordination are all necessary for maximum fitness. The principle behind circuit training is to give a person all the essentials at one time by going through your exercise program moving as fast as possible between each exercise. This increases the heart rate and sustains it, which circuit training effect until you have reached an advantaged program stage.

Periodization
This is the term used to vary your exercise program for both physiological and psychological benefits. In your overall program, you should vary the workload, frequency and intensity. The body responds better to variety and so do you. In addition, when you feel yourself getting “stale”, bring in periods of lighter exercise to allow the body to recuperate and restore its reserves. You will enjoy your program more and feel better for it.

Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise program. This, of course, does depend on your overall fitness level. A confirmation that you are on the correct program is a very slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days.

If you experience major discomfort, you may be on a program that is too advanced or you have increased your program too rapidly. If you experience PAIN during or after exercise, your body is telling you something. Stop exercising and consult your doctor.

Safety

1. It is recommended that you perform warm up exercises before using this equipment.

2. Please make sure all components are not damaged and in working order before use.

3. Please wear proper clothes and shoes when using this equipment; do not wear clothes that might catch in any part of the equipment.

4. Use caution when stepping on or stepping off the pedals. Always hold the stationary handlebars first to get on the bike. During the workout always hold onto the stationary
Handlebars.

5. Only one person should be on the equipment while in use.

6. This machine is designed for adults only.

7. If you feel chest pains, nausea, dizziness, or shortness of breath, you should stop exercising immediately and consult your physician before continuing.

8. The maximum weight capacity for this product is 400 lbs

Warm-up
The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before strength-training or aerobic exercising. Perform activities that raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope, and running in place.

Stretching

Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic training session is very important. Muscles stretch more easily at these times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds. Do not bounce.

Stretches
Lower Body Stretch
Place feet shoulder-width apart and lean forward. Keep this position for 30 seconds using the body as a natural weight to stretch the backs of the legs. DO NOT BOUNCE! When the pull on the back of the legs lessen, try a lower position gradually.

Bent Torso Pulls
While sitting on the floor, have legs apart one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent and twist at the waist. Hold this position for at least 10 seconds. Repeat 10 times on each side.

Floor Stretch
While sitting on the floor, open the legs as wide as possible. Stretch the upper body toward the knee on the right leg by using your arms to pull your chest to your thighs. Hold this stretch 10 to 30 seconds. DO NOT BOUNCE! Do this stretch 10 times. Repeat the stretch with the left leg.

Bent Over Leg Stretch
Stand with feet shoulder-width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hand down. DO NOT BOUNCE! Hold the position a minimum of 10 seconds. Repeat pulling the upper body to the left leg. Do this stretch several times slowly.

Cool-Down
The purpose of cooling down is to return the body to its normal, or near normal, resting state at the end of each exercise session. A proper cool-down lowers your heart rate and allows blood to return to the heart. Your cool-down should include the stretches listed above and should be completed after each strength-training session.