Here - SOLE Fitness Canada

Here - SOLE Fitness Canada
OWNER’S MANUAL
Model: 16808535000
Please carefully read this entire manual
before operating your new rowing machine.
TABLE OF CONTENTS
0RODUCT2EGISTRATION
2
)MPORTANT3AFETY)NSTRUCTIONS
3
)MPORTANT/PERATION)NSTRUCTIONS
6
!SSEMBLY)NSTRUCTIONS
7
/PERATIONOF9OUR.EW)NDOOR2OWER
12
%XPLODED6IEW$IAGRAM
19
0ARTS,IST
20
4RAINING'UIDELINES
21
Using Heart Rate Monitor
26
Trouble Shooting
27
-ANUFACTURERSȷ,IMITED7ARRANTY
28
ATTENTION
4()32/7%2)3).4%.$%$&/2 RESIDENTIAL USE ONLY !.$)3
7!22!.4%$&/24(%!00,)#!4)/.!.9/4(%2!00,)#!4)/. VOIDS4()3
7!22!.49).)43%.4)2%49
1
CONGRATULATIONSON
ONYOUR
YOURNEW
NEWROWER
ROWERAND
ANDWELCOME
WELCOMETO
TOTHE
THESOLE
SOLEFAMILY!
CONGRATULATIONS
FAMILY!
Thank you for your purchase of this quality Sole Rower from Dyaco Canada Inc. Your
new rower has been manufactured by one of the leading fitness manufacturers in the
world and is backed by one of the most comprehensive warranties available. Dyaco
Canada Inc. will do all we can to make your ownership experience as pleasant as
possible for many years to come.
If you have any questions about your new Sole product or questions about the warranty
contact Dyaco Canada Inc. at 1-888-707-1880.
Please take a moment at this time to record below the name of the dealer, their
telephone number, and the date of purchase for easy contact in the future. We
appreciate your confidence in SOLE and we will always remember that you are the
reason that we are in business. Please complete and mail your registration card today
and enjoy your new Rower.
Yours in Health,
Dyaco Canada Inc.
Name of Dealer
Telephone Number of Dealer
Purchase Date
PRODUCT REGISTRATION
RECORD YOUR SERIAL NUMBER
Please record the Serial Number of this fitness product in
the space provided below.
Serial Number
2
IMPORTANT SAFETY INSTRUCTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the
quality of each product we produce, occasional errors and /or omissions do occur. In
any event should you find this product to have either a defective or a missing part
please contact us for a replacement.
This exercise equipment was designed and built for optimum safety. However, certain
precautions apply whenever you operate a piece of exercise equipment. Be sure to read
the entire manual before assembly and operation of this machine. Also, please note the
following safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and
follow it carefully before using your rowing machine.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced
while using this equipment, STOP the workout at once. CONSULT A PHYSICIAN
IMMEDIATELY.
3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts
are fully tightened before each use.
4. The rowing machine must be regularly checked for signs of wear and damage. Any
part found defective must be replaced with a new part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, It is recommended to
use an equipment mat to prevent the unit from moving while it is being used, which
could possibly scratch or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 2’ safe clearance around the exercise
equipment while in use.
8. Ensure that the rail is locked properly when in storage.
9. Do not allow children to use or play on the rower. Keep children and pets away from
this equipment at all times while exercising.
10. The rower should only be used by one person at a time.
11. Maximum user weight 515lbs (234KG).
12. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes
afterward. This allows your heart rate to gradually increase and decrease and will
help prevent you from straining muscles.
13. Never hold your breath while exercising. Breathing should remain at a normal rate in
conjunction with the level of exercise being performed .
14. Always wear suitable clothing and footwear while exercising. Do not wear loose
fitting clothing that could become entangled with the moving parts of your rowing
machine. Do not exercise in bare feet or socks. Proper footwear such as running,
walking or cross training shoes should be worn.
15. Tie all long hair back. Remove all personal jewelry before exercising.
16. Be careful to maintain your balance while using, mounting, dismounting the rower,
loss of balance may result in a fall and bodily injuries.
17. After eating, allow 1-2 hours before exercising as this will help to prevent muscle
strain.
18. Injuries may result from incorrect or excessive training and using the equipment
other than as directed or recommended by your doctor.
3
19. Care must be taken when lifting or moving the equipment, so as not to injure your
back. Always use proper lifting techniques
20. Do not use the seat to move the Sole Rower. The seat will move and the
seat carriage may pinch your hands or fingers. When folding or unfolding the unit,
keep all children away and make sure hands are clear of any folding or pinch point.
21. The decal shown below has been placed on the rower. If the decal is missing or
illegible, please call our Customer Service Department toll-free at 1-888-707-1880
to order a replacement decal. Apply the decal in the location shown.
FITNESS EQUIPMENT SAFETY INSTRUCTIONS:
To disconnect, turn all controls to the off position, then remove the plug from the outlet.
Do not operate equipment on deeply padded, plush or shag carpet. Damage to both carpet and
equipment may result.
Before beginning this or any exercise program, consult a physician. This is especially important
for persons over the age of 35 or persons with pre-existing health conditions.
Keep hands away from all moving parts.
The pulse sensors are not medical devices. Various factors, including the user’s movement, may
affect the accuracy of heart rate readings. The pulse sensors are intended only as exercise aids
in determining heart rate trends in general.
Do not attempt to use your equipment for any purpose other than for the purpose it is intended.
Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable for use on
your equipment. Quality athletic shoes are recommended to avoid leg fatigue.
Failure to follow all guidelines may compromise the effectiveness of the exercise
experience, expose yourself (and possibly others) to injury, and reduce the longevity of the
equipment.
WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT
YOUR PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER
THE AGE OF 35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS.
READ ALL INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. WE
ASSUME NO RESPONSIBILITY FOR PEROSNAL INJURY OR PROPERTY
DAMAGE SUSTAINS BY OR THROUGH THE USE OF THIS PRODUCT.
SAVE THESE INSTRUCTIONS – THINK SAFETY!
CAUTION! Please be careful when unpacking the carton.
4
2#465.+56
Front stabilizer
Main frame
Rear stabilizer
Saddle
Adaptor
Chest
strap
Slide track
Pedal
(J1) Screw M8*16 x 24PCS
(J2) Washer M8 x 4PCS
5
Tool: 5mm
BEFORE YOU BEGIN
Thank you for choosing the Sole SR500 Indoor Rower. We take great pride in producing this
quality product and hope it will provide many hours of quality exercise to make you feel better,
look better, and enjoy life to its fullest. It's a proven fact that a regular exercise program can
improve your physical and mental health. Too often, our busy lifestyles limit our time and
opportunity to exercise. The Sole SR500 Indoor Rower provides a convenient and simple
method to begin your assault on getting your body in shape and achieving a happier and
healthier lifestyle. Before reading further, please review the drawing below and familiarize
yourself with the parts that are labeled.
Read this manual carefully before using the Sole SR500 Indoor Rower. Although Dyaco Canada
Inc. constructs its products with the finest materials and uses the highest standards of
manufacturing and quality control, there can sometimes be missing parts or incorrectly sized
parts. If you have any questions or problems with the parts included with your Sole SR500 Indoor
Rower please do not return the product. Contact us FIRST! If a part is missing or defective call us
toll free at 1-888-707-1880. Our Customer Service Staff is available to assist you from 8:30 A.M. to
5:00 P.M. (Eastern Time) Monday through Friday. Be sure to have the name and model number
of the product available when you contact us.
Chain Cover
Computer
Handlebar with rope
Slide Rail
Right Pedal
Front Stabilizer
Transportation Wheel
End Cap For Rear
Left Pedal
Seat
Main Frame
Rear stablilizer
THE FOLLOWING TOOLS ARE REQUIRED FOR ASSEMBLY:
5mm
Allen Key 5mm
Customer Service
1-888-707-1880 or
[email protected]
Dyaco Canada Inc.©2015
6
**Before you start to assemble the machine, please be sure to read the below
instructions first and follow each assembly step.
Warning:
(1) As the rower is heavy the poly-foam is there to help support the rower until
the assembly steps are completed. Do not dispose of the packaging until
the rower is assembled.
(2) Open the box as shown below. Keep the carton under the rower while you
are assembling the rower. This will protect your floor area.
POLYFOAM(3)
POLYFOAM(4)
POLYFOAM(2)
POLYFOAM(1)
7
HOW TO REMOVE THE POLY-FOAM
Take out all the components except the
rowing machine, and then remove the
poly-foam and remaining components from
inside. Please put the components aside for
later use.
D
Put the poly-foam back to it’s original position,
then turn the whole unit by 90 degrees
(as shown) You are now ready to move on to
figure 2.
E
POLYFOAM(1)
HOW TO ASSEMBLE THE FRONT STABILIZER
B
Attach the front stabilizer (B) to the main frame (A).
Secure using four M8*16 screws (J1) and four 8
washers (J2). Turn the rower in the upright position
and remove the poly-foam as shown in the diagrams.
A
POLYFOAM(1)
J2
J1
USE TOOL
POLYFOAM(2)
8
HOW TO ASSEMBLE THE SADDLE AND THE SLIDE TRACK
After turning the main frame (A), remove the poly-foam (3&4) first.
Step 1. Attach the saddle (E) on to the slide track (D) using four screws (J1)
Step 2. Attach the slide track (D) to the main frame (A) using six screws (J1).
** Please note - before using the pull rope for exercise it is necessary to take off the strap holder first.
If seat is not pre-assembled, attach the seat (E) to the seat bracket (E1) of the slide track (D).
Secure using four M8*16 screws (J1). Slide the slide track (D) to the main frame (A). Secure using six
M8*16 screws (J1).
POLYFOAM(4)
STRAP HOLDER
POLYFOAM(3)
A
J1
E
A
D
J1
USE TOOL
HOW TO ASSEMBLE THE REAR STABILIZER
Lift the slide track (D) and attach the rear stabilizer
(C). Secure using six M8*16 screws (J1).
Using six screws (J1) attach the rear stabilizer (C) to the
slide track (D).
J1
A
D
C
USE TOOL
9
HOW TO ASSEMBLE THE PEDAL SUPPORT TUBE
Untighten the knob (A4). Pull down on the knob (A4) and lift the seat slide track USE TOOL
(D) up while being careful not to pinch your hand with the seat. Fit the pedal
supporting tube (G) to the main frame (A). Secure using four M8*16 screws (J1).
To lower the seat slide track pull the knob (A4) and lower the seat slide track (D).
Note: the right and left pedal are pre-assemble on the pedal support tube
D
J1
G
CAUTION
BEWARE OF
HAND PINCH
A4
A
HOW TO ADJUST THE PEDAL
To adjust the left pedal (G1) in your desired location, press the two orange buttons at the
same time and slide the pedal up or down. Once you have your desired location, release
the orange buttons. Repeat this step for the right pedal (G2)
There are 7 positions you can choose.
Tighten the pedal straps when you are in motion.
A
G2
orange
buttons
pedal strap
G
10
G1
HOW TO POWER THE ROWING MACHINE
This product uses an external power supply. The power supply must be
plugged into the power jack, located on the front of the unit near the stabilizer tube. Next,
plug the power supply into the appropriate wall outlet. When not in use, it is recommended
to unplug the power supply from the wall outlet. If the product has been exposed to cold
temperatures, allow the product sit in room temperature to warm up before plugging in the
power supply.
Failure to do so may result in damage to the
display or electronic components.
Do not operate the product if the power supply, its plug,or its cord has been damaged.
HOW TO FOLD THE MACHINE
Untighten and pull down on the knob (A4). Lift the
seat slide track (D) and tighten the knob (A4). Please
be aware to hold the slide tracking until
the knob is tightly secured. The main adapter is
required to operate the computer console.
D
A4
CAUTION
BEWARE OF
HAND PINCH
11
FUNCTION CONTROL MODE
TIME 500M
WATTS
SPM
LOAD
CALORIES /HOUR
UP KEY : Function value
increase
RESET KEY
DOWN KEY : Function value
increase
START/STOP KEY
STROKES
TIME/500M
METERS
PULSE
MANUAL / PROGRAM / RACE / USER
H.R.C. / PC WIN
Function select or Confirm function value
DISPLAY FUNCTIONS
ITEM
WATTS
CALORIES
METERS
PULSE
TIME/500M
SPM
LOAD
STROKES
TIME
MANUAL
PROGRAM
DESCRIPTION
Ǹ Display range 0~999
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Ǹ
Burned calories during rowing.
Display range 0~9999;Setting range 0~9990 Cal
Displaying user rowing distance
Display range0~99999
Pulse BPM during rowing.
Display range 0-30~230
Workout time display during rowing.
Display range 0:00~99:00
Scan every 6 seconds, Computer will display the time needed to finish 500
meters according to current speed.
Stokes per minute
Display range 0~99
Resistance level when rowing
Setting range 1~16
Complete movements of rowing.
Display range: 0~9999
Scan every 6 seconds with Uotal Strokes.
Total strokes will be cleared after power off (adaptor unplugged)
Ǹ Total workout time display when rowing.
Ǹ Manual mode workout.
Ǹ 12 Programs preset to select.
H.R.C.
Ǹ Target Heart Rate rowing mode.
RACE
Ǹ User and PC rowing competition.
USER
Ǹ User creates resistance level profile to rowing.
12
KEY FUNCTION!
ITEM
DESCRIPTION
Up
Ǹ Increase function value or setting selection.
Down
Ǹ Decrease function value or setting selection.
ENTER
Ǹ Confirm setting or selection.
Ǹ Hold on pressing for 2 seconds, computer will reboot.
Ǹ Clear setting value.
Ǹ Reverse to main menu after finishjoh!a workout.
Reset
Start/ Stop
Ǹ Start or Stop rowing exercising.
Recovery
Ǹ Track user heart rate recovery status.
OPERATION PROCEDURE
1. POWER ON
Plug in power supply, computer will power on with one beep sound and display all segments on LCD for 2
seconds (Picture 1). Then enter into workout setting mode.
Picture 1
2. Function selection
In workout setting mode, MANUAL is flashing in dot matrix in 1Hz. Press UP or DOWN button to select:
Manual(Picture 2)-->Program(Picture 3)-->H.R.C.(Picture 4)-->Race(Picture 5)-->User (Picture 6), and
confirm by pressing ENTER.
Picture 2
Picture 3
Picture 5
Picture 6
Picture 4
3. Manual Mode
3.1 Press START/STOP key in main menu may start rowing directly in Manual mode.
3.2 Press UP or DOWN to select Manual mode (Picture 2) and press ENTER to confirm.
3.3 Press UP or DOWN to set target value of TIME,METERS,CALORIES,PULSE, press ENTER to confirm.
(Picture 7) (Time and Meters can't preset at the same time.)
13
3.4 Press START/STOP key to start rowing. Press UP or DOWN to adjust resistance level from 1~16.
3.5 When preset workout value count down to 0, console will stop and alarm with a beep sound for 8
seconds. Press any key to stop alarm.
3.6 Press START/STOP key to pause workout. All values will be saved. WATT & TIME/500 display
average value.
3.7 Press RESET to reverse to main menu.
Picture 7
Picture 8!
4. Program Mode
4.1 Press UP or DOWN to select Program mode and press ENTER to confirm.
4.2 Press UP or DOWN to select profile (P1~P12, Picture 9) and press ENTER to confirm.
4.3 Press UP or DOWN to preset TIME ( Picture 10) and press ENTER to confirm. (Time and Meters can't
preset at the same time.)
4.4 Press START/STOP key to start rowing. Press UP or DOWN to adjust resistance level from 1~16.
4.5 When preset workout value count down to 0, console will stop and alarm with a beep sound for 8
seconds. Press any key to stop alarm.
4.6 Press START/STOP key to pause workout. All values will be saved. WATT & TIME/500 display average
value.
4.7 Press RESET to reverse to main menu.
Picture 9
Picture 10
5.H.R.C. Mode
5.1 Press UP or DOWN to select H.R.C. mode (Picture 4) and press ENTER to confirm.
5.2 Press UP or DOWN to set AGE (preset = 25), press ENTER to confirm.
5.3 Press UP or DOWN to select 55%, 75%, 90% and Target (Picture 11).
When select Target H.R., the preset value 55% (default:107bpm), 75% (default:146bpm), 90%
(default:175bpm), TAG (default:100bpm) will display in PULSE window (Picture 11).
When select TAG, preset PULSE 100 is flashing, press UP or DOWN to set PULSE from 0-30~230.
5.4 Press UP or DOWN to preset TIME (Picture 12) (or Meters). (Time and Meters can't preset at the same
time.)
5.5 Press START/STOP key to start workout. During exercise, system will adjust load level automatically
based on user rowing status.
5.6 Press START/STOP key to pause workout. All values will be saved. WATT & TIME/500 display average
value.
5.7 Press RESET to reverse to main menu.
14
5.8 When preset workout value count down to 0, console will stop and alarm with a beep sound for 8 seconds.
Press any key to stop alarm
Picture 11
Picture 12
6/Race Mode
6.1 Press UP or DOWN to select Race mode (Picture 5) and press ENTER to confirm.
6.2 Press UP or DOWN to set SPM (preset=10) and Meters (preset=500) (Picture 13).
(Total level =15, L1=1:00 TIME/500M, L15=8:00 TIME/500M, Increments default: 0:30 TIME/500M). Press
ENTER to confirm.
6.3 Press START/STOP key to start workout. LCD will display USER & PC workout status.
6.4 Either PC or User finish rowing distance, computer will stop and show PC win or User win (Picture 14).
System will alarm with a beep sound for 8 seconds. Press any key to stop alarm.
6.5 Press START/STOP key to pause workout. All values will be saved. WATT & TIME/500 display average
Value.
6.6 Press RESET to reverse to main menu.
Picture 13!
Picture 14
7.USER Mode
7.1 Press UP or DOWN to select USER mode (Picture 6) and press ENTER to confirm.
7.2 Press UP or DOWN to set resistance level of each column (Total column = 15), press ENTER to next one.
Hold on pressing MODE for 2s to finish or quit setting.
7.3 Press UP or DOWN to preset TIME (Picture 15), and press ENTER to confirm. (Time and Meters can't
preset at the same time.)
7.4 Press START/STOP key to start workout. Press UP or DOWN to adjust resistance level (Picture 16).
7.5 When preset workout value count down to 0, console will stop and alarm with a beep sound for 8
seconds. Press any key to stop alarm.
7.6 Press START/STOP key to pause workout. All values will be saved. WATT & TIME/500 display average
value.
7.7 Press RESET to reverse to main menu.
Picture 15
Picture 16
15
8. Recovery Mode
8.1 In Recovery mode, user must be wearing a chest strap. When the pulse value is displayed on the
computer, press the RECOVERY key start measurement.
8.2 Then all function value are stopped except TIME and PULSE window (Picture 17). TIME shows "0:60"
(seconds) and start counting down to 0:00.
8.3 Computer will show heart rate recovery status after TIME counting down to 0 (Picture 18), as showing in
below chart.
8.4 Press RECOVERY again to reverse to main menu.
Picture 17!
Picture 18
Remark:
1. If console display E-2, pls check if cables were well connected or damaged.
2. When changing RF battery, it will take 15s to pairing with console. If more than 15s, pairing fail and need to
pairing again.
3. After 4 minutes without rowing or pulse input, console will enter into power saving mode.
Program profile;!P01~P12
IInstruction
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HOW TO MOVE THE MACHINE
The front stabilizer has transport wheels. Fold the rower as per the folding instructions.
Stand at the rear of the rower and lift the end of the main frame (A) while holding the
seat slide track (D).
You can now easily move the machine to a new location.
HOLD HERE
HOW TO ADJUST THE POSITION FOR
CONSOLE & CONSOLE HOUSING
H
A11
TOOL
5mm
17
The console tube and the console are
adjustable.
Adjust the console arm into your desired
position by moving it up and down.
For the console loosen the screw and
move the monitor to your desired location
and re-tightened the screw.
Adjustmenting the Slide Track (D) and Sliding Track (E1)
Note the three M6*20 screws (E9) found underneath the seat slide bracket
(E1). Loosen or tightened the middle screw first and then adjust the next
two screws.
E1
E3
E9 E3
TOOL
E
D
Handlebar resistance control
Handle bar resistance controller allows user to adjust resistance up or down
while the rower is in use.
How to change the battery
To remove the cover (A64) push and move the cover as shown in the
diagram. Replace with the matching button cell battery type.
A64
DOW
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UP
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A64
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Training Guidelines
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among
its benefits are:
x Increased capacity for physical work (strength endurance)
x Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
x Decreased risk of coronary heart disease
x Changes in body metabolism, e.g. losing weight
x Delaying the physiological effects of age
x Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
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 10 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
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
increase your aerobic capacity by as much as 20 to 30%. An increased MVO2 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 parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and
therefore provide 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.
21
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, i.e. 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 muscles to be involved later.
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 o 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 pulse 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. 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 minus your age. As you increase in age, so
your heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back
as fitness improves.
The following table is a guide to those who are “starting fitness”.
Age
Target heart Rate
10 Second Count
Beats per Minute
25
30
35
40
45
50
55
60
65
23
138
22
132
22
132
21
126
20
120
19
114
19
114
18
108
18
108
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 BPM 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’re 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.
Age
Target heart Rate
10 Second Count
Beats per Minute
25
30
35
40
45
50
55
60
65
26
156
26
156
25
150
24
144
23
138
22
132
22
132
21
126
20
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.
22
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 improves the fitness level. Do not introduce this
circuit training effect until you have reached an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is
OVERLOAD. Here, the muscle works against greater loads than usual. This can be done by
increasing the load you are working against.
Patronization
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 your something.
Stop exercising and consult your doctor.
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, but do not allow this to exceed two minutes. Most people manage with half minute to one minute
rest periods
Import ant Reminder
Make sure that there is minimum of 2 feet of clearance all around the rower.
1.While operating, especially when the machine has been extended, make sure the knob (A4) is in its position
and tightened properly.
2.Stand behind the seat, slide the seat backwards and make sure the seat is in proper position.
3.Undo the strap on the pedal for adjustment. Place your foot on the pedal and make sure the ankle is on
the rear of the pedal then tighten the strap. (Choose the proper tightness depending on the user)
4.Gently adjust the console for proper viewing angle. (This depends on the height of the user)
5.When properly seated on the rower. Grasp the handle to start.
23
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 callisthenic 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, rhythmical and under control, making sure never to hold your breath.
HEAD ROLLS
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next 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, and finally, drop your
head to your chest for one count.
SIDE STRETCHES
Open your arms to the side and continue lifting
them until they are over your head. Reach your
right arm as far upward toward the ceiling as
you can for one count. Feel the stretch up
your right side. Repeat this action with your
left arm.
SHOULDER LIFTS
Lift your right shoulder up toward your ear
for one count. Then lift your left shoulder
up for one count as you lower your right
shoulder.
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.
24
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 sole of
your left foot against your right inner thigh. Stretch
your toe as far as possible. Hold for 15 counts.
Relax and then repeat with left leg extended.
CALF / ACHILLES STRETCH
Lean against a wall with your left leg in front
of the right and your arms forward. Keep toward
your right leg straight and the left foot on the
floor then bend the left leg and lean forward by
moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.
25
USING!HEART!RATE TRANSMITTER!
How to wear your wireless chest strap transmitter:
1. Attach the transmitter to the elastic strap using the locking parts.
2. Adjust the strap as tightly as possible as long as the strap is not too
tight to remain comfortable.
3. Position the transmitter centered in the middle of your body
facing away from your chest (some people must position the
transmitter slightly left of center). Attach the final end of the elastic
strap by inserting the round end and, using the locking parts,
secure the transmitter and strap around your chest.
4. Position the transmitter immediately below the pectoral muscles.
5. Sweat is the best conductor to measure heart beat electrical
signals. However, plain water can also be used to pre-wet
the electrodes (2 ribbed oval areas on the reverse side of the belt
and both sides of the transmitter). It’s also recommended that you wear the transmitter
strap a few minutes before your work out. Some users, because of body chemistry, have
a more difficult time in achieving a strong, steady signal at the beginning. After “warming
up”, this problem lessens. As noted, wearing clothing over the transmitter/strap doesn’t
affect performance.
6. Your workout must be within range - distance between transmitter/receiver – to achieve a
strong steady signal. The length of range may vary somewhat but generally stay close
enough to the console to maintain good, strong, reliable readings. Wearing the transmitter
immediately against bare skin assures you of proper operation. If you wish, you may
wear the transmitter over a shirt. To do so, moisten the areas of the shirt that the
electrodes will rest upon.
Note: The transmitter is automatically activated when it detects activity from the user’s heart.
Additionally, it automatically deactivates when it does not receive any activity.Although
the transmitter is water resistant, moisture can have the effect of creating false signal
so you should take precautions to completely dry the transmitter after use to prolong
battery life (estimated battery life is 2500 hours). The replacement battery is
Panasonic CR2032.
ERRATIC OPERATION
Caution! Do not use this rower for Heart Rate unless a steady, solid Actual Heart Rate
value is being displayed. High, wild, random numbers being displayed indicate a problem.
Areas to look for interference which may cause erratic heart rate:
1. Microwave ovens, TV’s, small appliances, etc.
2. Fluorescent lights.
3. Some household security systems.
4. Perimeter fence for a pet.
5. Some people have problems with the transmitter picking up a signal from their skin. If you
have problems try wearing the transmitter upside down. Normally the transmitter will be
oriented so the right side is up.
6. The antenna that picks up your heart rate is very sensitive. If there is an outside noise
source, turning the whole machine 90 degrees may de-tune the interference.
7. Loose rower console or bolts in the upright tube.
8. Another Individual wearing a transmitter within 3’ of your machine’s console.
WARNING! - DO NOT USE THE HEART RATE PROGRAM IF YOUR HEART RATE IS NOT
REGISTERING PROPERLY ON THE ROWERȷTDISPLAY!
26
Trouble Shooting
Problem
Cause
Monitor doesn’t display
Power supply doesn’t connect
Insert the plug of adaptor into the wall
well between monitor and wall
supply.
power.
No speed or distance
displays on the monitor
No tension
Tension is no difference
Correction
Sending unit not connected
Securely plug sending unit into the
socket of monitor
Sending unit not working
properly
Replace sending unit
Monitor not working properly
Replace monitor
Belt drops off the gear of the
flywheel
Put the belt back on the gear of the
flywheel
Resistant cable is not
connected to!the motor
Connect the resistant cable to the
motor.
Motor is damaged.
Change motor.
27
MANUFACTURER’S LIMITED WARRANTY
Dyaco Canada Inc. warrants all its rower parts for a period of time listed below from the date of retail sale, as determined
by sale receipt, or in the absence of a sales receipt eighteen (18) months from the original factory shipping date. Dyaco
Canada Inc.’s responsibilities include providing new or remanufactured parts, at Dyaco Canada Inc.’s option, and
technical support to our independent dealers and servicing organizations. In the absence of a dealer or service
organization, these warranties will be administered by Dyaco Canada Inc. directly to a consumer. The warranty period
applies to the following components:
Frame
lifetime
Parts
3 years
Labour
1 year
This warranty applies only to products in ordinary household use, and the consumer is responsible for the items listed
below:
1. The warranty registration card must be completed and returned to the address listed on the card within 10 days of the
original purchase to validate the Dyaco Canada Inc.’s limited warranty.
2. Proper use of the rower in accordance with the instructions provided in this manual.
3. Proper installation in accordance with instructions provided with the rower and with all local electric codes.
4. Proper connection to a grounded power supply of sufficient voltage, replacement of blown fuses, repair of loose
connections or defects in house wiring.
5. Expenses for making the rower accessible for servicing, including any item that was not part of the rower at the time it
was shipped from the factory.
6. Damages to the rower finish during shipping, installation or following installation.
7. Routine maintenance of this unit as specified in this manual.
EXCLUSIONS
This warranty does not cover the following:
1. CONSEQUENTIAL, COLLATERAL, OR INCIDENTAL DAMAGES SUCH AS PROPERTY DAMAGE AND
INCIDENTAL EXPENSES RESULTING FROM ANY BREACH OF THIS WRITTEN OR ANY IMPLIED WARRANTY.
Note: Some states do not allow the exclusion or limitation of incidental or consequential damages, so this limitation
or exclusion may not apply to you.
2. Service call reimbursement to the consumer. Service call reimbursement to the dealer that does not involve
malfunction or defects in workmanship or material, for units that are beyond the warranty period, for units that are
beyond the service call reimbursement period, for rower not requiring component replacement, or rower not in
ordinary household use.
3. Damages caused by services performed by persons other than authorized Dyaco Canada Inc. service companies;
use of parts other than original Dyaco Canada Inc. parts; or external causes such as corrosion, discoloration of paint
or plastic, alterations, modifications, abuse, misuse, accident, improper maintenance, inadequate power supply, or
acts of God.
4. Products with original serial numbers that have been removed or altered.
5. Products that have been: sold, transferred, bartered, or given to a third party.
6. Products that do not have a warranty registration card on file at Dyaco Canada Inc. Dyaco Canada Inc. reserves the
right to request proof of purchase if no warranty record exists for the product.
7. THIS WARRANTY IS EXPRESSLY IN LIEU OF ALL OTHER WARRANTIES EXPRESSED OR IMPLIED,
INCLUDING THE WARRANTIES OF MERCHANTABILITY AND/OR FITNESS FOR A PARTICULAR PURPOSE.
8. Product use in any environment other than a residential setting.
9. Warranties outside of North America may vary. Please contact your local dealer for details.
SERVICE
by the serial number establishes the labour warranty period should service be required. If service is performed, it is in your
best interest to obtain and keep all receipts. This written warranty gives you specific legal rights. You may also have other
rights that vary from state to state. Service under this warranty must be obtained by following these steps, in order:
1. Contact your selling authorized SOLE dealer. OR
2. If you have any questions about your new product or questions about the warranty contact Dyaco Canada Inc. at 1888-707-1880.
3. If no local service is available, Dyaco Canada Inc. will repair or replace the parts, at Dyaco Canada Inc.’s option, within
the warranty period at no charge for parts. All transportation costs, both to our factory and upon return to the owner,
are the responsibility of the owner. The owner is responsible for adequate packaging upon return to Dyaco Canada
Inc. Dyaco Canada Inc. is not responsible for damages that occur during shipping. Make all freight damage claims with
the appropriate freight carrier. DO NOT SHIP ANY UNIT TO OUR FACTORY WITHOUT A RETURN
AUTHORIZATION NUMBER. All units arriving without a return authorization number will be refused.
4. For any further information, or to contact our service department by mail, send your correspondence to:
Dyaco Canada Inc.
6050 Don Murie Street
Niagara Falls, ON
L2G 0B3
Product features or specifications as described or illustrated are subject to change without notice.
All warranties are made by Dyaco Canada Inc.
28
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