BODYCRAFT < у <” ее =и SL J... LATA ERE LAL AOC ENS SS OD Y CRA AssemeLy finsTRUCTIONE 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 WN = CO С) сл + 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) o ST il 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 E DA LAA EE Y | af "ll SA 2 Ta a Kl 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. А+ БТИ, E EE BORO Ai ‘ВОО CAER COBRE M| x El | | | f]MTOTAL ESTROKES fis: 00000 EEE LA WATTS CALORIES RE OO ata aaa E = к — o р — (RECOVERY) ( RESET)) | Ш a, nr a, ь В et, В — = a / START Y \_ISTOP ) (ENTER ) В’ Ш РОТОЙ Г) ДИЕТУ UE 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. + e - = I Ly. ы a % ET ES . я ú weap = ETE à A E > a r El El Pa Via Ya Ya Ya PEA PA is e = т Fg fy = Ч AER 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. - ts 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 < у <” ее =и SL J... LATA ERE LAL AOC ENS SS OD Y CRA 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 E “ar KERN Warn = 002 MAIN FRAME 01 006 STABILZER ET REAR / ; Re 7 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  and 4 x WASHER  from ALUMINUM BEAM  with the tool provided. b) Assemble the STABILIZER - REAR  and the ALUMI- NUM BEAM  with 4 x BOLT  and 4 X WASHER . D N / “y Looe NM / PT y | УВ \ : # 414 To | Wa hE A | 44 \ / N hay, % Ш de nn / Ps ON ET „ _ _ = 2 a ry aa | | > + CABLE TIE wf DE AT “< д > В и 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  and 6 x WASHER  from PIVOT BRACKET  with the tool provided. d) Assemble the ALUMINUM BEAM  and the PIVOT BRACKET  with 6 x BOLT  and 6x WASHER . But note not to tighten the BOLT . NOTE: When assembling the ALUMINUM BEAM  with the PIVOT BRACKET , make sure the HANDLE GRIP  is not touching the PIVOT BRACKET  in order to avoid the HANDLE GRIP  being scratched by the ALUMINUM BEAM . STEP 3 a) Place the MAIN FRAME  upon the Carton Lid and poly foam as shown in the diagram below. b) Remove 4 x BOLT  and 4 x WASHER  from MAIN FRAME  with the tool provided. c) Assemble the STABILIZER - FRONT  and the MAIN FRAME  with 4X BOLT  and 4 x WASHER  . DUAL MODE ROWER ASSEMBLY INSTRUCTIONS STEP 6 a) Remove 4 x BOLT  from SEAT  with the tool provided. b) Assemble the SEAT  and the SEAT CARRIAGE  with 4 X BOLT  . ¢) Cut and Remove the ALUMINUM BEAM  CABLE TIE STEP 7 a) Remove 4 x BOLT  from SEAT CARRIAGE  with the tool provided. b) Assemble the CARRIAGE COVER  and the SEAT CARRIAGE  with 4 X BOLT  . STEP 8 a) Assemble the FOOT PEDAL  and the ALUMINUM BEAM  with 4 X BOLT  . Tighten 4 x BOLT  and 6 x BOLT  you left loose from STEP 5 at this time. TEP a) Remove 2 x SCREW [508A] and BATTERY COVER  from MAIN FRAME  . b) Install 2 AA Batteries as shown [143A]. c) Reinstall the BATTERY COVER  to the MAIN FRAME  with 2 X SCREW [508A] . tag. “2 Sie aber ir Зы ОР L "x "a y se a Te E A >, pu > 4 5 a Te cr x че "un > ; ame +, I, | =. \ = Di — Ле \: ly 7 E - EE . PAU BATTERY iis Г 1 Ta . Te THR rn o = “En, = . hat E. + 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 La Ф © E Ф > o Z со a o N 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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