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INTRODUCTION
Congratulations!
Welcome to the world of the Air Magnetic Rower. The
VR400 Dual Mode Rower is one of the finest and most
comprehensive rowing machines available. We know
as we have been designing rowing machines for over
a decade.
By choosing Air Magnetic Rower, you have made a
decision that will improve the health and fithess and
well being for you and your family. Being fit and
healthy will improve your energy levels and your qual-
ity of life.
Cardiovascular training is vital for all ages and the Air
Magnetic Rower provides a more effective workout,
producing better results and will encourage you to
reach your fitness goals and maintain the body you
have always wanted.
All you need to do is to spend 15 to 30 minutes three
times a week to start seeing the benefits of a regular
exercise program on the Air Magnetic Rower.
We want you to enjoy the full benefits of your exercise
program and so we recommend that you read this
manual thoroughly and by doing so you will:
® Save valuable exercise time in the long run.
e Exercise safely and more effectively.
® | earn proper techniques.
©
Be able to better define your fitness goals.
TABLE OF CONTENTS
INTRODUCTION -—— ——
TABLE OF CONTENTS === mmm meee
BENEFITS OF EXERCISE
MEDICAL/SAFETY NOTICE
CARE AND MAINTENANCE
FEATURES OF THE AIR MAGNETIC ROWER ----
TRAINING TIPS ————=—— eee eee
TRAINING GUIDELINES
SETTING UP YOUR ROWER
CORRECT ROWING GUIDE ---------
STRETCHING
BENEFITS OF EXERCISE
Regular exercise improves both the quality and
quantity of life.
The benefits of regular participation in a well-
balanced fitness program include:
. Weight loss
. Improved body shape and definition
. Increased muscle mass, strength, endurance,
power and definition
. Enhanced flexibility
. Increased metabolism
. Injury prevention
. Improved self-esteem
. Improved aerobic fitness
. Improved coordination and agility
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A regular exercise program will improve the quality of
your life, give you more energy and slow down the
aging process.
Fifteen to thirty minutes, three times a week, or only
one and a half hours a week is a small price to pay
for huge benefits of a regular exercise program.
MEDICAL / SAFETY NOTICE
Failure to read and follow the safety instructions
below and in the Owner's Manual may result in
serious injury or even death.
1. Read the Owner's manual and all safety instruc-
tions thoroughly to familiarize yourself with the Air
Magnetic Rower before using it.
2. 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.
3. 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.
4. Adult supervision is required at all times when a
child is on or near the Rower.
5. Keep fingers and limbs, loose clothing and hair
away from moving parts.
6. All equipment should be checked for wear before
each use. Do not use this equipment unless all
moving parts are working correctly.
7. Care should be taken when getting on or off this
or any exercise equipment
8. Use only the accessory attachments recom-
mended by the manufacturer.
9. All equipment should be set up and operated on
solid, level surfaces.
CARE AND MAINTENANCE
Your Rower is made of the highest quality materials.
It is very important that you take care of your Rower
on a regular basis.
1. Your Air Magnetic Rower is for indoor use only
and should not be used or stored in damp areas.
Wipe all perspiration from your Air Magnetic Rower
after each use.
2. The Air Magnetic Rower should be dusted and
cleaned on a regular basis to stop build-up of dust.
Use Windex or an alcohol-based cleaner on a clean
cloth on a regular basis. Do not use any abrasive
cleaners, as this will damage the surface.
3. To ensure that the seat runs smoothly on the
monorail and the rollers need special cleaning
with a oil based furniture polish.
4. Regularly check tightness of nuts, bolts and pins,
etc.
FEATURES OF THE VR400 ROWER
The VR400 Rower allows you all the advantages
of a full sized rowing machine in a compact, folding
design.
The VR400 Rower provides smooth and variable
exercise capabilities with:
E Full range Resistance Control
E Adjustable Foot Pedals
mM Ergonomic rowing action
E Full Electronics package.
E Strong stable frame.
EM Chest Band Pulse Transmitter (Optional)
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DESIGNERS NOTE. The return spring on the Air
Magnetic Rower has been designed with the
lightest possible force. There is more than sufficient
spring tension to recoil the nylon strap regardless of the
return speed of the handle to the start position.
The reason for the light return spring is to give the
user an improved level of exercise by increasing the
benefit to the hamstring group of muscles at the rear
of the thigh.
This muscle group is called upon when the user
moves the seat forward.
We have faithfully duplicated the “normal” rowing
action one would get when rowing on water where
the oar is not pulled forward.
DRIVE STRAP ASSEMBLY
——
Em
—
COMPUTER
HANDLE BAR HOLDER
HANDLEBAR
RESISTANCE ADJUSTER
PIVOT LOCK FOOT PEDAL
BAR HANDLE
TRANSPORTATION WHEEL
TRANSPORTATION
WHEEL
BATTERY COVER
CHEST BAND TRANSMITTER
(OPTIONAL)
ALUMINUM BEAM
STANDARD CAP
STABILIZER - REAR
TRAINING TIPS
Rowing machines have been around for many
years and where perhaps one of the first
indoor exercise machines on the market.
Almost everyone knows how to row on one of
these machines 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 exercisive strain on the back
muscles, spine, shoulders, arms and wrists we
strongly suggest taht you to 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 wirists
straight.
TRAINING GUIDELINES
EXERCISE
Exercise is one of the most important factors in the
overall health of an individual. Listed among its
benefits are:
mincreased capacity for physical work(strength
endurance)
mincreased cardiovascular (heart and arteries /
veins) and respiratory efficiency.
m Decreased risk of coronary heart disease changes
in body metabolism, e.g. losing weight.
E Delaying the physiological effects of age physi-
ological 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 stop-
ping.
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”.
normally as much as possible. Remember, breath-
ing 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 refered 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 fithess parameter.
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 fithess 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 callisthenic 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 exer-
cise 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 vour 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 quide for those who are
“starting fitness”.
Age 25 30 35 40 45 50 55 60 65
Target Heart Rate
10 Second 26 26 25 24 23 22 22 21 20
Count
Beats per Minute 158 156 150 144 138 132 132 126 120
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 exercis-
ing. 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 exer-
cising. 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 keep-
ing fit. Here we are working at about 80% of maxi-
mum.
Age 25 30 35 40 45 50 55 60 65
Target Heart Rate
10 Second 26 26 25 24 23 22 22 21 20
Count
Beats per Minute 156 156 150 144 138 132 132 126 120
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 pres-
sure or not enough sleep can affect it; (2) your pulse
rate is a guide, dont become a slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle strength, flexibil-
ity 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 indica-
tion you have that you are on 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.
SETTING UP YOUR ROWER
Unfolding
Warning : To avoid serious injury, keep
fingers/hands/feet away from the fold-
ing hinge when unfolding and folding
the Rower.
1. Step on the PIVOT LOCK BAR HANDLE with
one hand supporting the ALUMINUM BEAM.
Folding
1. Hold the PIVOT HANDLE with right hand and
raise up the ALUMINUM BEAM.
2. Push down the PIVOT LOCK BAR HANDLE
with left hand to release the folding hinge and
slowly let the TRANSPORTION WHEELS reach
the ground.
Transportation
Your Rower has transportation wheels located at
the middle. This enables you easily move the
Rower from room to room.
2. Slightly put the ALUMINUM BEAM down on
the ground.
3. Lift up the ALUMINUM BEAM by pulling up the
PIVOT HANDLE until “CLICK” sound is heard.
4. Ensure the PIVOT LOCK BAR HANDLE at the
correct position.
3. Pull the ALUMINUM BEAM up to the folding
position until “CLICK” sound is heard.
4. Ensure the PIVOT LOCK BAR HANDLE at the
correct position.
Do not attempt to transport the Rower without
the PIVOT LOCK BAR firmly engaged.
IMPORTANT: Clear a 3' x 8' workout area before setting-up your Air Magnetic Rower. Ensure the floor is solid and level. 7)
SETTING UP YOUR ROWER
Getting on Safely Heel Rest Adjustment Foot Strap Adjustment
Getting on safely is a simple procedure. Just be Slide your feet underneath the FOOT STRAP. The correct position for the FOOT STRAP is
careful that the SEAT is directly underneath you across the top of the foot just below the toes.
before sitting down. Approximately across the toe pivot joints.
Ensure the FOOT STRAP is tight.
1. Straddle the ALUMINUM BEAM . There are five heel rest settings clearly num- Pull the FOOT STRAP tight as shown in the
2. Correctly position the SEAT beneath you. bered. above diagram.
3. Sit down taking care that the SEAT has not 1. Pull the top HEEL REST out of the slot.
moved. 2. Adjust the HEEL REST to your desired
position.
SETTING UP YOUR ROWER
Foot Strap Release
Pull and releasing the FOOT STRAP.
Handle Bar Holder
When you have finished your workout remember
to store the HANDLE BAR into the HANDLE
BAR HOLDER.
HANDLE BAR
HANDLE BAR
HOLDER
Pull and releasing the FOOT STRAP.
When you have finished your workout place the
HANDLE BAR into the HANDLE BAR HOLDER
as shown in the diagrams above.
Computer Angle Adjustment
The COMPUTER is designed to rotate and
giving you angle adjustment.
NOTE: For safety reasons, whilst exercising
avoid the DRIVE STRAP ASSEMBLY touching
the COMPUTER.
“Air” is the principal resistance of the rower. On
level 1 the resistance is 100% air. As you rotate
the resistance knob clockwise you gradually start
to introduce the magnetic system in varying
degrees according to the setting. On level 6 the
resistance is approximately 30% air and 70%
magnetic.
CORRECT ROWING GUIDE
Over Reaching
INCORRECT
The body stretches too far forward. The shins
may be past vertical. The head and shoulders
tend to drop towards the feet. The body is in a
weak position for the stroke.
SOLUTION
The shins are vertical. The body is pressed up to
the legs. The arms are fully extended and
relaxed, body tilted slightly forward. This position
should feel comfortable.
Rowing with Arms Bent
INCORRECT
The user starts the stroke by pulling with the
arms rather than pushing with the legs.
SOLUTION
The user starts the stroke by pushing the legs
and bracing the back with the arms fully
extended and relaxed.
Bent Wrists
INCORRECT
The user bends their wrists at any time through
the stroke.
SOLUTION
Always row with flat wrists through the entire
stroke.
CORRECT ROWING GUIDE
Pulling the Body to the Handle
INCORRECT
At the finish, the user, instead of pulling the
handle to the body, pulls themselves forward to
the handle.
CORRECT
At the finish the user leans back slightly, holds
the legs down and draws the handle to the body
using the upper body as a firm platform.
Flying Elbows
INCORRECT
The users elbows are sticking out from the body
at the finish and the handle is at chest level.
CORRECT
Draw the handle to the body. The wrists are flat
and the elbows pass close to the body. Elbows
extend behind the body as the handle is drawn to
the waist.
Locking the Knees
INCORRECT
At the end of the stroke the user locks the knees
making the legs straight.
CORRECT
Always keep the legs slightly bend in the fully
extended position..do not lock the knees.
ST-5816 COMPUTER INSTRUCTIONS
Function Identification
LCD Display
Liquid Crystal Display / Matrix
Y OU and PACER Display
Pacer Program
MANUAL Display
1-6 Resistance Levels
TIME/500M Display
Your average 500 meter time will
automatically ha displayed and
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continuously updated.
SPM Display
Strokes per minute
DISTANCE Display
Kilometers or miles
RECOVERY Key
The Recovery Program will
automatically evaluate your fitness
level.
RESET Key
Two functions
1) Press the STOP key first then
press the RESET Key to reset the
computer back to the Main Menu.
2) Press and hold the RESET Key
to reset the computer. This is
useful if the computer is not
responding. If this fails then reboot
the computer. If holding the reset
button fails to reboot the computer,
remove the batteries for 15
seconds.
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RACE Display
RECOVERY
The Recovery Program will
automatically evaluate your fitness
level.
STROKES Display
Total STROKES
WATTS Display
Estimated WATTS per stroke
CALORIES Display
Measured in kilocalories.
Also known as large Calories and food
Calories.
PULSE Display
Your heart rate is displayed in
beats per minute. bpm
UP & DOWN keys
Press the UP & DOWN Keys to
scroll through the available
selection
ENTER Key
To confirm your selection
START/STOP Key
START the workout
STOP the workout
COMPUTER INSTRUCTIONS
Power Functions
MANUAL COMPUTER:
This computer requires 2 x AA 1.5V Batteries.
BATTERIES: Remove the battery and install2 R6P * UM-3 * SIZE"AA" * 1.5V Alkaline batteries.
Insura the hatteries are correctly positioned and the battery springs are in proper contact with
batteries. Replace and secure battery cover with the included screws.
To prevent damage to the computer we suggest that you replace the batteries at least every six
months. DO NOT mix old and new batteries. DO NOT mix different brands of batteries.
Battery life is approximately three months under normal use.
WARNING: If you plan to store your exercise machine for a long period of time, it is
important to REMOVE the batteries to prevent damage to the computer.
LOW BATTERY Display: The low battery display will flash when the batteries need
replaced.
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AUTO POWER ON: The computer will automatically wake when the Dual Mode Rower is
in use, or when any key on the computer is pressed.
AUTO POWER OFF (SLEEP): The computer will automatically sleep when the Dual Mode Rower is
NOT in use (no RPM, PULSE & press any key) after 4 minutes.
NOTE: All program settings will reset when the computer enters sleep mode.
LCD Display: If the LCD display is illegible or missing segments are displayed then reboot the
computer. Remove the battery for approximately 15 seconds.
ALARM:
Auto. ALARM for over the target setting.
Key Functions
There are six keys on the computer. Each key indicates its function. Press the keys with moderate
pressure. DO NOT hit the keys as it may damage the computer.
UP & DOWN Key: Press the UP & DOWN Key to scroll through the available selection.
ENTER Key: Press the ENTER Key to confirm your selection.
START/STOP Key: By pressing the START/STOP key, this aliows you to Stop(pause) and resume a
workout. This is useful if you are interrupted during a workout. You have 4 minutes to resume before
your information is lost.
RESET Key: Press the reset key to go back to the main menu or you can press and hold the the
RESET key for 2 seconds to reset the computer
RECOVERY Key: Press the RECOVERY Key to activate the Recovery Program which will
automatically evaluate your fitness level. ee Recovery Program on the following Display Functions.
Display Functions
TIME, DATE and TEMPERATURE Display: The computer will automatically sleep when the
exercise machine is not in use after approximately 4 minutes at which time the computer will go into
the sleep Mode displaying the Time (24hr), Date and Temperature.
TIME Display: preset target time by pressing UP & DOWN buttons (1~99 minutes), each
increase / decrease setting is 1 minute.
TIME / 500M Display: Computer will display the time needed to row 500 meters according to
current speed.
DISTANCE Display: Preset target value by pressing UP & DOWN buttons (10-9990meters),
each increase / decrease setting is 10 meters.
CALORIES Display: Measured in kilocalories. Also known as large Calories and food Calories.
STROKES Display: Preset target value by pressing UP á DOWN buttons (0-9999 strokes),
each increase / decrease setting is 10.
TOTAL STROKES Display: Accumulates total strokes from 0 up to 9999.
WATT Display: The monitor will display current workout effort in figures.
PULSE Display: To preset target value by pressing UP & DOWN buttons from 30 -240, each
increase / decrease setting is 1. The monitor can display user's heart rate during training. The
pulse function requires the optional heart rate belt. The frequency of chest belt is 5 Khz.
RECOVERY Display: By pressing the RECOVERY key at the end of your workout, all display
functions will stop except the TIME. The TIME will start counting down from 00:60 ~ 00:00. The
screen will then display your heart rate recovery status while counting down the MPH/KPH. See
the codes in the table below. (OPTIONAL Heart Rate Belt is required).
F1 F2 F3 F4 F5 F6
SUPER FIT | VERYFIT FIT FAIR UNFIT | VERY UNFIT
MANUAL COMPUTER OPERATION
Manual Program
Press any key to enter the main menu. (if you are not in the main menu, you can also press the reset
key.) The MANUAL & RACE indicators will blink. Press the UP or DOWN to make a selection, then
press ENTER to confirm your selection.
1) If you chose MANUAL, you can simply press START for quick start and the computer will count
from zero upwards, or you have the option to choose and set various GOALS. Press UP or DOWN to
choose beiween TIME, DISTANCE (TIME), STROKES, CALORIES and PULSE goais. Press
ENTER after each selection to confirm. (NOTE: If you have set a value for TIME, then DISTANCE
can't be set, and vice versa).
2) Once you have reached zero on a GOAL, the computer will STOP and display your average
figures. Pressing STOP during the workout will also perform this function.
3) When adjusting the tension control knob, it will be able to see the change in the matrix display. This
will adjust the CALORIE/WATT burn calculation.
Race Program
1) If you chose Race, LS will be displayed and the TIME/500M should display 4:00. You can press the
UP & DOWN keys to set the LEVEL (L1~ L15). Press ENTER to confirm your selection. Now you can
set the DISTANCE ofthe RACE. (500M~10000M) when the DISTANCE display is blinking.
PCBOAT SPEED LIST
Li | L2 | L3 | LA | L5 | LG6 | 17 | 18 | 19 | 1-10 | 111 | 112 | 113 1114 | 115
8:00| 7:30 | 7:00 | 6:30| 6:00 | 5:30 | 5:00 | 4:30 | 4:00 | 3:30 | 3:00] 2:30 | 2:00 [1:30 | 1:00
2) Press ENTER and RACE MODE will be displayed.
3. Press the START button to START the RACE, the USER & COMPUTER OPPONENT will be
displayed din the matrix. The Race program will stop once you or the computer have reached the
target distance of the race. The matrix will display PC WIN or USER WIN and the average values
after about 6 seconds.
NOTE: During the workout, you can adjust the resistance levels by rotating the resistance control
knob.
Recovery Program
The Recovery Program will automatically evaluate your fitness level. The computer requires a pulse
signal so you must be wearing a compatible chest band (for more information see Chest Bands on
page 14).
1) With the computer powered up and in the stop mode. Press the RECOVERY Key.
2) The computerwill analyze your heart rate recovery for one minute and display a result as follows.
F1.0~1.9: SUPERFIT F2.0~2.9: VERYFIT F3.0 ~ 3.9: FIT
F4.0~4.9: FAIR F5.0~5.9: UNFIT F6.0: VERY UNFIT
Recycle
Help save the planet. Please recycle this computer after use.
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STRETCHING
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. Movements should be
performed slowly and smoothly, with no bouncing
or jerking. Move into the stretch until slight
tension, not pain, is felt in the muscle and hold for
20-30 seconds. Breathing should be slow, rhyth-
mical and under control, making sure never to
hold your breath.
Reach behind body with
one hand, grasp top of
foot and pull heel toward
buttocks while maintaining
an erect and upright
posture. Hold for 20-30
seconds and release.
Repeat for opposite leg.
2. Calf, Achilles Stretch
Keeping back leg straight
and foot flat on floor with
toes pointed straight
ahead, move hips forward
by bending knee on the
front leg. Hold for 20-30
seconds and release.
Repeat for opposite leg.
3.Back Stretch
With arms extended and
hips directly over feet,
lower upper body below
hand level by bending at
the knees. Hold for 20-30
seconds and release.
4 Rear Unner Arm
mam =
Stretch
Grasp elbow and pull hand
toward midline of the body
while maintaining an erect
and upright posture. Hold
for 20-30 seconds. Repeat
for opposite leg.
5.Hamstring, Lower
Back Stretch
Holding thigh against
upper body, extend leg
toward ceiling. Hold for
20-30 seconds. Repeat for
opposite leg.
6.Buttocks,Hips,
Abdominal Stretch
While keeping both shoul-
ders in contact With the
ground, gently pull knee
toward the ground. Hold
for 20-30 seconds and
release. Repeat for oppo-
site side.
7.Inner Thigh Stretch
With soles of feet together,
lean forward from the waist
while applying downward
pressure to the inside of
the knees. Hold for 20-30
seconds and release.
8.Chest, Shoulder,
Upper Arm Stretch
Move buttocks forward
away from arms while
keeping arms extended
back and palms on
ground. Hold for 20-30
seconds and release.
BODYCRAFT
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AssemeLy finsTRUCTIONE
VR400 ASSEMBLY INSTRUCTIONS
Introduction
This product has been designed and manufactured to meet the needs and
requirements of domestic use. Table of Contents ...........ivreviiiceaerier er er eee PAGE 1
Check List ooo ii i i erre er cen eramos EJE 1
Table of Contents
Introduction. mann me
Please carefully read the instructions prior to assembly and first use. Be sure to keep
the instructions for reference and/or maintenance. Assembly Steps 1-5-............0000miierieiiere ai ner RI
If you have any further questions, please contact us. We wish you lots of success and
fun while training. Detailed Parts List
Check List |r ANY OF THESE PARTS ARE MISSING CONTACT YOUR DEALER IMMEDIATELY.
ALUMINUM REAM
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002 MAIN FRAME 01
006 STABILZER ET
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TOOL 013 FOOT PEDAL LU
VR400 ROWER ASSEMBLY INSTRUCTIONS
STEP 1
Clear a 6 X 9 foot working space before unpacking your
VR400 Rower.
STEP 2
Open the carton as shown in the diagram below.
NOTE: To protect the Dual Mode Rower while assem-
bling we suggest that you do not remove the protective
Packing Material until it is absolutely necessary.
STEP 4
a) Remove 4 x BOLT [319] and 4 x WASHER [414] from
ALUMINUM BEAM [001] with the tool provided.
b) Assemble the STABILIZER - REAR [006] and the ALUMI-
NUM BEAM [001] with 4 x BOLT [319] and 4 X WASHER
[414].
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STEPS
a) Remove the partly assembled rower from the carton lid
and place it the correct way up as shown in the diagram
below.
b) Remove the SAFETY STRAP HOLDER .
с) Remove 6 x BOLT [319] and 6 x WASHER [414] from
PIVOT BRACKET [003] with the tool provided.
d) Assemble the ALUMINUM BEAM [001] and the PIVOT
BRACKET [003] with 6 x BOLT [319] and 6x WASHER [414].
But note not to tighten the BOLT [319].
NOTE: When assembling the ALUMINUM BEAM [001]
with the PIVOT BRACKET [003], make sure the HANDLE
GRIP [004] is not touching the PIVOT BRACKET [003] in
order to avoid the HANDLE GRIP [004] being scratched
by the ALUMINUM BEAM [001].
STEP 3
a) Place the MAIN FRAME [002] upon the Carton Lid and
poly foam as shown in the diagram below.
b) Remove 4 x BOLT [319] and 4 x WASHER [414] from
MAIN FRAME [002] with the tool provided.
c) Assemble the STABILIZER - FRONT [005] and the MAIN
FRAME [002] with 4X BOLT [319] and 4 x WASHER [414] .
DUAL MODE ROWER ASSEMBLY INSTRUCTIONS
STEP 6
a) Remove 4 x BOLT [319] from SEAT [119] with the tool
provided.
b) Assemble the SEAT [119] and the SEAT CARRIAGE [009]
with 4 X BOLT [319] .
¢) Cut and Remove the ALUMINUM BEAM [001] CABLE TIE
STEP 7
a) Remove 4 x BOLT [304] from SEAT CARRIAGE [009]
with the tool provided.
b) Assemble the CARRIAGE COVER [117] and the SEAT
CARRIAGE [009] with 4 X BOLT [304] .
STEP 8
a) Assemble the FOOT PEDAL [013] and the ALUMINUM
BEAM [001] with 4 X BOLT [367] . Tighten 4 x BOLT [367] and
6 x BOLT [319] you left loose from STEP 5 at this time.
TEP
a) Remove 2 x SCREW [508A] and BATTERY COVER [153]
from MAIN FRAME [002] .
b) Install 2 AA Batteries as shown [143A].
c) Reinstall the BATTERY COVER [153] to the MAIN FRAME
[002] with 2 X SCREW [508A] .
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VR400 ROWER PARTS LIST
PART DESCRIPTION QTY PART DESCRIPTION QTY PART DESCRIPTION QTY
No. No. No.
001 ALUMINUM BEAM 1 122 PLUG 2 359B BOLT 2
002 MAIN FRAME 1 123 FOAM GRIP 2 360 BOLT 8
PIVOT BRACKET 1 1234 PIVOT LOCK BAR HANDLE COVER 1 367 BOLT 4
ООЗА PIVOT HANDLE 1 124 CARRIAGE STOPFER 2 370 BOLT 4
004 HANDLE GRIP 1 130 RESISTANCE HUB 1 370A BOLT 1
005 STABILIZER - FRONT 1 132 STRAP SLOT TRIM 1 370B BOLT 2
006 STABILIZER - REAR 1 134 POLY" V " DRIVE BELT 1 378A BOLT 1
DOGA PIVOT LOCK BAR 1 135 DRIVE PULLEY 1 386A BOLT 4
007 REAR BRACKET 1 136 STRAP DRUM 1 403 WASHER 2
008 ALIHANDLE BAR 1 137 RETURN SPRING - DRUM 1 4034 WASHER 1
009 SEAT CARRIAGE 2 138 RETURN SPRING - COVER 1 409 SPACER 2
010 SEAT CARRIAGE - SHAFT 2 139 RETURN SPRING - HOLDER 1 412 WASHER 6
011 ROLLER ADJUSTMENT BOLT 2 140 FLYWHEEL FAN 1 412A WASHER 1
011A ROLLER ADJUSTMENT BOLT 2 142 RESISTANCE ADJUSTER 1 414 WASHER 30
012 ROLLER ADJUSTMENT PLATE 4 143 HEEL REST 2 473 WASHER 2
013 FOOT PEDAL 1 143A BATTERY CASE with CABLE 1 501 SCREW 5
014 PLATE WASHER 1 147 HEEL REST HOLDER 2 608A SCREW 18
015 COMPUTER ARM 1 149 BUSHING 2 515 SCREW 10
017 CLUTCH SHAFT 1 151 SENSOR HOLDER 1 530 SCREW 2
018 RETURN SPRING 1 152 POST 1 540 SCREW 8
022 BEARING BRACKET - LIFT 1 153 BATTERY COVER 1 541 SCREW 2
023 BEARING BRACKET - RIGHT 1 154 STRAP TRIM 4 615 RETAINING RING 1
027 STRAP HOLDER 2 155 TRIM COVER 1 6154 RETAINING RING 1
028 FLYWHEEL SHAFT 1 156 STABILIZER FOOT 4 701 COMPUTER CABLE 1
028A PNOT LOCK BAR HANDLE 1 158 CABLE PLUG 2 702 SENSOR with CABLE 2
030 HANDLE BAR HOLDER RIGHT 1 159 BUSHING 2 703 COMPUTER CABLE 1
031 HANDLE BEAR HOLDER LIFT 1 207 NUT 4 704 COMPUTER CABLE 1
106 COMPUTER CASE NUT COVER 2 211 NUT 1 705 BATTERY CABLE 1
107 COMPUTER ARM SPACER 2 217 NUT 6 06 SENSOR CABLE 1
110 COVER - HUB 2 213 NUT 13 708 SENSOR MAGNET 4
111A MAIN COVER RIGHT 1 214 NUT 1 TOBA PIVOT LOCK BAR SPRING 1
111B MAIN COVER LEFT 1 301A BOLT 1 709 DRIVE STRAP 1
113 WHEEL 4 304 BOLT 4 710 FOOT STRAP 7
115 STANDARD CAP 4 314A BOLT 8 711 CHEST BAND RECENER 1
116 ALUMINUM BEAM END CAP 1 315A BOLT 1 714 COMPUTER 1
117 CARRIAGE COVER 2 319 BOLT 20 602 BEARING 3
118 SEAT CARRIAGE ROLLER 4 342 BOLT 2 803 BEARING 6
118A SPECIAL SEAT ROLLER 2 349 BOLT 1 804 BEARING 1
119 SEAT 1 349A BOLT 2 805 BEARING 2
120A STRAP COYER 2 358 BOLT 1 831 CLUTCH 1
VR400 ROWER EXPLODED DRAWING
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The BodyCraft VR400 WARRANTY
BODYCRAFT warrants its products to be free of defects in material and workmanship for the time stated below to the original
purchaser. This warranty is valid only in accordance with the following conditions:
* The warranty begins on the original date of purchase at retail and ends when the original owner disposes of it, either
through sale, gift, or otherwise.
* This warranty is available only for purchases made within the USA and Canada, and currently residing in the USA or
Canada.
* In order for the warranty to be valid for the terms listed below, the product must be registered with BodyCraft within 30 days
of purchase.
* The warranty is not transferable and does not cover normal maintenance.
* This warranty applies to Residential and Light Commercial use only and is void when used in a Full Commercial environ-
ment.
* This warranty does not cover damage resulting from accident, misuse, water, tampering, unreasonable use, unauthorized
repairs, improper repairs, alterations or normal wear and tear.
* If the item exhibits such a defect, BODYCRAFT will, at its option, repair or replace it without cost for parts. Shipping and
handling charges may apply. (BODYCRAFT may request a return of the part(s) or photographic evidence of the damaged
part(s) prior to replacement at the owners expense).
* Proof of purchase must be supplied to validate warranty and the product must have been registered with BodyCraft via the
included warranty card or online at www.bodycraft.com.
* This warranty is in lieu of all warranties, expressed or implied, and/or all other obligations or liabilities on our part and we
neither assume nor authorize any person to assume for us any other obligation or liability in connection with the sale of the
BodyCraft VRIDO. Under no circumstances shall we be liable by virtue of this warranty or otherwise for damage to any person
or property whatsoever for any special indirect, incidental, secondary or consequential damage of any nature whatsoever
arising out of the use or inability to use the BodyCraft VRDO.
* Residential Warranty: Lifetime Frame, 2 Years Parts, 1 Year Wear Items and 1 Years Labor.
* Light Commercial Warranty**: 10 Year Frame, 1 Years Parts, 1 Year Wear Items and 90 Days Labor.
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