Page 1 ST1 hit ERNATIONAL TRADING AB Box 362, 50312 BORAS

Page 1 ST1 hit ERNATIONAL TRADING AB Box 362, 50312 BORAS
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ST] INTERNATIONAL TRADING АЗ
Box 362, 503 12 BORAS
SWEDEN
www.sti.nu
TABLE OF CONTENTS:
IMPORTANT SAFETY NOTICE
HARDWARE IDENTIFICATION CHART
ASSEMBLY INSTRUCTIONS
EXPLODED DIAGRAM
PARTS LIST
EXERCISE COMPUTER
FOLD FOR STORAGE
UNFOLD FOR USE
FITNESS GUIDE
IMPORTANT SAFETY NOTICE:
Equipment Safety:
Your product is intended for use in clean dry conditions. You should avoid storage
in excessively cold or damp places as this may lead to corrosion and other related
problems that are outside our control. FOR INDOOR USE ONLY.
This product is not suitable for therapeutic purposes.
1. Please keep all children away from exercise products when in use. Do not allow
children to climb or play on them when they are not in use.
2. Regularly check to see that all nuts, bolts and fittings are securely tightened.
Periodically check all moving parts for obvious signs of wear or damage. The safety
level of this equipment can only be maintained only if it is regularly examined for
wear and tear.
3. Replace defective components immediately. If you are in any doubt, do not use your
product. CONTACT CUSTOMER SUPPORT.
4. Clean only with a damp cloth. Do not use solvent cleaners.
5. Before use, always ensure that your product is positioned on a solid, flat surface. If
necessary, use a rubber mat underneath to reduce the possibility of slippage during use.
6. Always ensure that the equipment has adequate space one each side and front.
7. Use this appliance only for its intended use as described in this manual. Do not use
attachments not recommended by the manufacturer.
8. Always check that any pins / fixings are tight and secure before use and / or after
adjustment.
9. Never leave any adjustment devices projecting from the product.
Fithess Precautions:
Before you undertake any programme of exercise that will increase cardiovascular activity,
please be sure to consult with your doctor. Frequent strenuous exercise should be
approved by your doctor, and proper use of your product is essential.
If you feel any pain or abnormal symptoms, STOP YOUR WORKOUT IMMEDIATELY.
Consult your physician immediately.
Exercise Safety:
Wear proper workout clothing: Do not wear loose clothing.
Do not wear shoes with leather soles or high heels. Tie all long hair back.
Remove all personal jewelry before exercising.
After eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.
Injuries may result from incorrect or excessive training.
The Maximum Weight Capacity is 130KG.
DNS N
WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM, CONSULT YOUR
PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE
AGEOF 35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL
INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT.
HARDWARE IDENTIFICATION CHART:
This chart is provided to help identify the hardware used in the assembly process. Place the
washers or the ends of the bolts or screws on the circles to check for the correct diameter.
Use the small scale to check the length of the bolts and screws.
6° 1/4” 5/16" 3/8 1/2"
INCHES
1 1/2 2 1/2 $ 1/2 +4
1
mm.
O 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150
о О О ©)
6 3 10 12
MILLIMETERS
After unpacking the unit, open the hardware bag and make sure that you have all the
ollowing items. Some hardware may be already attached to the part.
Part Number and Description Qty
al Y 83 Bolt, Button Head (M8 x 50mm) 2
24 Bolt, Button Head (M8 x 20mm) 6
14 allen pan head bolt (M10x 120mm) 1
me) 39 Carriage Bolt (M8 x 45mm) 2
23 Flat Washer (M8) 12
18 Flat Washer (M10) 1
a 37 Spring Washer (M8) 4
— 63 Acorn Nut (M8) 2
31 Nylock Nut (M8) 2
& 19 Nylock Nut (M10) 1
73 Screw, Round Head (M5 x 10mm) 4
wd 22 Screw, Round Head (M6 x 25mm) 2
THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY:
— | E o €
em 3
Allen Wrench (5mm) Allen Wrench (6mm) Cross wrench Spanner
ASSEMBLY INSTRUCTION:
1.PREPARATION:
A. Before assembling make sure that you have enough space to complete.
B. Use the supplied tools for assembling.
C. Enlist the help of another person.
2.ASSEMBLY INSTRUCTIONS:
STEP 1 (See Diagram1):
Diagram1
A): Attach the Front Stabilizer (1) to the
Main Frame (2). Secure it with two
M8x 45 Carriage bolts (39), Washers
(23), and Acorn Nuts (63).
STEP 2 (See Diagram2):
Diagram2
A): Slide the seat with the carriage assembly
(7) onto the rower track (5) carefully,
B): Secure the fixed block (21) on the rower
track (5) with 2 M6X25 (22) cross-head
screws as the per picture,
C): Add the rear stabilizer (6) as per the
picture shown, then secure on to the
rower track (5) with 2 Button Head
M8X20 bolts (24) and Flat Washers (23) ,
then add the Rear Cover (20) .
Please assemble the tube (Part 6) to base
(part 25) and lock with 2 bolts (83) and
washers (23).
A): have your helper lift the (5) rower
STEP 3 (See Diagram3): seat track, while you connect the
Diagram3 (26) sensor wire and the middle wire
(80)
B): assemble the rower seat track (5) to
the main frame (2) connecting base,
then fasten it with Button Head bolts
(M10 x120mm) (14), flat washers
(18), and Nyloc Locknuts (M10)(19)
then fasten the L knob.
note: pay attention to the sensor
wire when assembling the rower
seat track. If broken this may
cause the computer work to
abnormally.
STEP 4 (See Diagram4):
Diagram4
A) Assemble the pedal shafts
(32) and the pedals (29), and
then fasten them with two Nylon
Locknuts (31) and flat washers
(23)
STEP 5 (See Diagram5):
Diagram5
A) Put two batteries in to the computer,
then check the computer function. Then
connect the sensor wire with the up wire
(58), and fix the computer to the
computer post.
Final Checks:
The Rower is now assembled. Please make the following final checks:
A): Make sure all screws / bolts are tightened.
B): Before exercise, please make sure the equipment is on a flat, level surface
EXPLODED DIAGRAM:
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PARTS LIST:
PART#
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PART NAME
Front Stabilizer
Main Frame
Exercise computer Post
Main Frame
Rower Seat Track
Rear Stabilizer
Seat Carriage Bracket
Pedal support tube
Pedal fixing plate
Spring system fixing plate
Seat
Metal Sleeve
Seat Carriage Roller
allen pan head bolt (M10x 120mm)
Magnet
Spring Washer (M6)
Screw, Round Head (M6 x 15mm)
Flat Washer (M10)
Acorn Nut (M10)
Back Cover
Fixed block
Screw, Round Head (M6 x 25mm)
Flat Washer (M8)
Bolt, Button Head (M8 x 20mm)
Rear stabilizer 2
Split End Sensor Wire
Countersunk head screws M3*8
Line plug
Pedal plate
Pedal Strap
Acorn Nut (M8)
Pedal axle
Pedal rotating bushing
Flat Washer (M6)
bushing
Counter Hex socket screw (M6 x 45mm)
Spring Washer (M8)
wheel
Carriage Bolt (M8 x 45mm)
Bolt, Button Head (M8 x 40mm)
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Do = O Y BS as E LO = = = DN = = = = ===
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Si = MN A Y Y Y o е—%
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41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
Wheel
30*70 plastic cap
Bushing
screw M5*15
Decoration board
Nylon washer
L shape knob
Round Internal End Cap(op30)
Pulling Handle Bar Foam Grip
bushing
Rotating bushing
Cap nut M6
Nylon rope
ball
Pulley
Protection cover
Meter
Sensor wire up
Left chain cover
Right chain cover
Decoration cover
Bolt, Button Head (M8 x 60mm)
Acorn Nut (M8)
Cross recessed pan head tapping screws (ST4.2 x 16)
Triangle decoration cover
Left chain cover
Decoration line
Screw, Round Head (ST4.2 x 16)
Steel ring
Right chain cover
screw M5*5
allen pan head bolt (M6x 30mm)
Screw, Round Head (M5 x 10mm)
Belt A686
Magnetic wheel set
Magnetic bracket
spring
Magnetic fixing plate
Motor
Low sensor wire
Acorn Nut (M6)
belt A1245
Bolt, Button Head (M8 x 50mm)
Plastic hole plug
Adjustable pedal
10
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Program: 21 programs are included:
2. A: 1 Manual Program (See fig 1)
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fig 10
P1: ROLLING P2: VALLEY P3: FATBURN P4:RAMP P5:MOUNTAIN
P6: INTERVAL P7: CARDIO P8: ENDURANCE P9:SLOPE P10:RALLY
C: 1 Watt Control Program (See fig 12)
WATT
“авиа stor
KMH TIME DST Kj CAL WATT
AA nan AN NAN (NN
U.U| VUV UU UU UU
fig |
D: 4 User Setting Programs: CUSTOM1 to CUSTOM4 (See fig 17 — fig 20)
CUSTOMI CUSTOMZ
p p
nn nN n nn
00 000 00 CU Uu 00 GUOU GO UU uv
fig 17 fig 18
CUSTOM | CUSTOM:
LEVEL $ sror LEVEL 2 sror
Ka TIME aise KM{ CAL WATT KH TIME best | CAL WATT
nn nn nn nn AN nn! nan AN AN AA
Uy VU; vu uy UU U.U LUV UV UV UU
fig 19 fig 20
E: 1 Body Fat Measuring Program (See fig 21)
FAT
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fig 21
2. Records the user's data: GENDER, HEIGHT, WEIGHT and AGE.
3. Dot matrix display showing your current status. (See fig 22)
5. Displays Speed (RPM), TIME, DIST., CAL., WATT, PULSE, LEVEL at the same time.
6. The computer will turn off automatically if there is no operation, speed signal and
pulse signal over 4 minutes.
The computer will store your current exercise data and return the loading resistance to
the minimum. Once you press any button or make a motion, the computer will turn on
automatically.
1. ENTER:
e In "stop" mode (display STOP), press ENTER button to enter program selection and
setting values which will flash in the window.
A: When you choose any program, press Enter to confirm the one you have selected.
12
Ty —
B: When in setting mode, press ENTER to confirm the value that you would like to preset.
o During start mode (display START), press ENTER to choose display the speed or
RPM, or switch automatically.
2. START/STOP:
e Press START/STOP button to start or stop the programs.
e In any mode, hold down this button for 2 seconds to totally reset the computer.
3. UP:
e In stop mode the dot matrix character will flash, press this button (or rotate clockwise)
to select the program up. When the window value flashes, press this button (or rotate
clockwise) to increase the value.
© During the start mode (display START), press this button (or rotate clockwise) to
increase the training resistance.
4. DOWN:
о In stop mode and the dot matrix characters will flash, press this button (or rotate
anticlockwise) to select the program down. Then press this button (or rotate anticlockwise)
to decrease the value.
o During start mode (display START), press this button (or rotate anticlockwise) to
decrease the training resistance.
5. PULSE RECOVERY:
e First test your current heart rate and show your heart rate value, press this button to
enter into pulse recovery testing.
e When you are in pulse recovery mode, press this button to exit.
6. RESET (IF HAVE)
e When in setting mode, press RESET to reset the value that you would like to preset.
e During any mode, hold down this button for 2 seconds to totally reset the computer.
NOTE: To press or rotate of UP, DOWN button should be followed by different model.
@ It is suggested to cover your finger within the marked region to select functions
in case of any wrong action.
1. Turn on the computer
Plug in one end of the adaptor to the AC electrical source and connect the other end to the
computer.
The computer will beep and enter into initial mode. (See fig 24)
HN S========= —P5
009. ========== p _==_
= a SEE "A2 © SUE UN me GD fm =>
‘esse8ssesgessees | co 900) 09| 05
fig 24 fig 25
2. Program select and value setting
e Manual Program and Preset Program P1~P10
13
A. Press (or rotate) the UP, DOWN button to select the program that you want. (See fig
25)
B. Press the ENTER button to confirm the selected program and enter the time setting
window.
C. The time setting will flash, and then press (or rotate) UP, DOWN button to set up your
desired time. Press ENTER to confirm the value. (See fig 26)
|
PS PS
|
Po | == р _=S==_
Kat TIME | lost км) CAL WATT KM TIME DIST KM CAL WATT
пп залп пп оля AN nn nn пп AA
LL 36 U ul uu Ut UV uy! (guy JUL uy UU
D. The distance setting will flash, then press (of rotate) UP, DOWN button to set up the
desired distance value. Press ENTER to confirm the value. (See fig 27)
E. The calories setting will flash, then press (or rotate) UP, DOWN to set up the desired
calories to be consumed. Press ENTER to confirm the value. (See fig 28)
F. Press START/ STOP to begin exercise. (See fig 29)
e Watt Control Program
A. Press (or rotate) UP, DOWN to select the watt control program.
PS ps |=
KAM TIME DIST los CAL WATT RPM TIME DIST MU CAL WATT
An (ANA ЗСЗ AA 4 { { in
vu (Quu (Ju -ICU. UU {11 1559 (21 (28297
fig 28 fig 29
B. Press ENTER to confirm the selected watt control program, and enter into time setting
window.
C. The time will flash, and then press (or rotate) UP, DOWN button to set up the desired
time,. Press ENTER to confirm the value.
D. The distance will flash, and then press (or rotate) UP, DOWN button to set up the
desired distance value. Press ENTER to confirm the value.
E. The calories will flash, and then press (or rotate) UP, DOWN button to set up the
desired calories to be consumed. Press ENTER to confirm the value.
F. The watt display will flash, and then press(or rotate) UP, DOWN button to set up the
watt to do the exercise. Press ENTER to confirm the value. (See fig 30)
G. Press START/ STOP to begin exercise.
WATT AG as ee an
P l======| | CE =
NOTE: The WATT value is decided by the tension and RPM. In this program, the WATT
value will keep at constant value. It means that if you row quickly, the load resistance will
decrease and if you row slowly, the load resistance will increase to ensure you are at the
same watt value.
Specifications
Speed KM/H(M/H): showing your current speed. Range: 0.0~99.9 KM/H (M/H).
RPM: showing the current rotate per minute. Range: 0~999.
TIME: the accumulative exercise time, range: 0:00 —-99M59S.
The preset time range is 5:00—99M00S. The computer will start to count down from preset
time to 0:00 with average time for each resistance level. When it reaches to zero, the
program will stop and computer will go to alarm. If you do not preset the time, it will run with
one minute decrement through each resistance level.
DIST: the exercise accumulative distance. Range: 0.0 ~99.9 ~999KM (MILE) the preset
distance range :1.0~99.0~999. When the distance reaches 0, the program will stop and
the computer will go to alarm.
CALORIE: he exercise accumulative calories burnt. Range: 0.0 ~ 99.9 ~ 999 the preset
calories range :10.0~90.0~990. When the calorie level reaches 0, the program will stop
and the computer will go to alarm.
PULSE: showing the exercise heart rate value.
Range: 30~240BPM(beat per minute)
RESISTANCE LEVEL: showing resistance level. Range: 1~16
WATT: show the exercise watt
= BREAKDOWN DISPLAY
1. If the computer displays ERROR1, please check to see that the wires are well
connected.
2. If the computer displays ERROR2, please check that your hands contact the
sensors well, and there is no body fat signal detected.
m AUDIO AMPLIFIER AND SPEAKER (IF SUPPLIED)
Connect the audio input plug to the audio player, then turn on the audio switch on the
right side of the computer. The audio will then play.
NOTE: If the computer is also equipped with wireless heart rate measuring via the
transmitter belt and MP3 function. The two functions cannot work together. Turn the switch
to heart rate, the wireless heart rate measuring work. Turn switch to MP3, MP3 will work.
m ADAPTOR
INPUT: AC (The voltage depends on different country)
OUTPUT:
PMS: 8VDC 500mA AC-DC ADAPTOR or 9VDC 800mA AC-DC ADAPTOR (for MP3) or
8VDC 600mA SWITCHING POWER SUPPLY ADAPTOR EMS: 24VDC 1500mA or 34VDC
1500mA (for over 260W)
15 x
Folding For Storage:
—16
1: Pull out the Back cover (28).-
2: Undo 2 Bolts, Button Head ( M8X20).
3: Take out the L knob (11) according per the
picture direction.
4. Fold the seat track up according to the
picture.
5.fold the supporting tube (27) according to
the picture.
6. insert the L knob (11) into the folding
position lock hole.
Note: put the rower machine on smooth.
1: Pull out the L knob (11) according to
the picture direction.
2: Unfold the seat track (4) -
3: Fix the supporting tube (27) -
4: Secure the support tube with it with
2PCS Bolt, Button Head (M8 x20mm(23)
and flat washer (24)
5. Put the back cover (27) on to the
supporting tube.
6: secure the L knob (11) according to the
picture direction.
UNFOLDING FOR USE
FITNESS GUIDE:
Exercising with your rower:
Rowing is an extremely effective form of exercise. It strengthens the heart, improves
circulation, as well as exercising all the major muscle groups - back, waist, arms,
shoulders, hips & legs.
17
ALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING A NEW
EXERCISE REGIME.
IF YOU EXPERIENCE NAUSEA, DIZZINESS OR OTHER ABNORMAL"
SYMPTOMS DURING EXERCISE, STOP AT ONCE AND CONSULT YOUR
DOCTOR.
How to row:
1: Take up the initial position leaning forward, knee bent and arms straight.
2: Push yourself backwards, straightening your back and legs at the same time.
3: Continue movement until you are leaning slightly backwards, bending return to
Step 1 and repeat.
(1): Please ensure that fingers are not placed inside of the runner assembly when
moving the product.*
(2): When adjusting your exercise position and you need to steady yourself by
holding onto the rower, ensure that it is the underside of the seat upholstery that you
are grasping.
DI
Alternative exercise- leg only rowing:
This exercise will help tone and strengthen the muscles in your legs and back. With
your back straight and arms outstretched, bend your legs until the row arms are in
the starting position. Use your legs to push your body back whilst keeping your arms
and back straight, slowly return to start position and repeat.
FITNESS GUIDE:
Conditioning Guidelines:
EIS
—
How you begin your exercise program depends on your physical condition. If you
have been inactive for several years or are out of shape, start slowly and increase
your workout gradually. Increase your workout intensity gradually by monitoring your
heart rate while you exercise.
Remember to follow these essentials:
(1):Have your doctor review your training and diet programs.
(2):Begin your training program slowly with realistic goals that have been set by you
and your physician.
(3):Warm up before you exercise and cool down after you work out.»
(4): Take your pulse periodically during your workout and strive to stay within a range
of 60% (lower intensity) or 90% - (higher intensity) of your maximum heart rate
zone. Start at the lower intensity and build up to higher intensity as you become
more aerobically fit.
(5):If you feel dizzy or light-headed you should slow down or stop exercising.»
Initially you may only be able to exercise within your target zone for a few minutes;
however, your aerobic capacity will improve over the next six to eight weeks. It is
important to pace yourself while you exercise so you don't tire too quickly.
To determine if you are working out at the correct intensity, use a heart rate monitor
or use the table below. For effective aerobic exercise, your heart rate should be
maintained at a level between 60% and 90% of your maximum heart rate. If just
starting an exercising program, work out at the low end of your target heart rate zone.
As your aerobic capacity improves, gradually increase the intensity of your workout
by increasing your heart rate.
Measure your heart rate periodically during your workout by stopping the exercise
but continuingly to move your legs or walk around. Place two or three fingers on your
wrist and take a six second heartbeat count. Multiply the results by ten to find your
heart rate. For example, if your six second heartbeat count is 14, your heart rate is
140 beats per minute. A six second count is used because your heart rate will drop
rapidly when you stop exercising. Adjust the intensity of your exercise until your
heart rate is at the = level.
Target Heart Rate Zone Estimated by Age*
AGE TARGET HEART RATE ZONE AVERAGE MAXIMUM
(55% - 90% OF MAXIMUM HEART RATE) HEART RATE100%
20 YEARS 110-180 BEATS PER MINUTE 200 BEATS PER MINUTE
25 YEARS 107-175 BEATS PER MINUTE 195 BEATS PER MINUTE
19
30 YEARS 105-171 BEATS PER MINUTE 190 BEATS PER MINUTE
35 YEARS 102-166 BEATS PER MINUTE 185 BEATS PER MINUTE
40 YEARS 99-162 BEATS PER MINUTE 180 BEATS PER MINUTE
45 YEARS 97-157 BEATS PER MINUTE 175 BEATS PER MINUTE
50 YEARS 94-153 BEATS PER MINUTE 170 BEATS PER MINUTE
55 YEARS 91-148 BEATS PER MINUTE 165 BEATS PER MINUTE
60 YEARS 88-144 BEATS PER MINUTE 160 BEATS PER MINUTE
65 YEARS 85-139 BEATS PER MINUTE 155 BEATS PER MINUTE
70 YEARS 83-135 BEATS PER MINUTE 150 BEATS PER MINUTE
*For cardiorespiratory training benefits, the American College of Sports Medicine
recommends working out within a heart rate range of 55% to 90% of maximum heart
rate. To predict the maximum heart rate, the following formula was used:
220 - AGE = PREDICTED MAXIMUM HEART RATE
For any service matters please call toll free;
TFG Australia 1300 796 636 or email servicem@fitoen.com.au
ST] INTERNATIONAL TRADING AS
Box 362, 503 12 BORAS
SWEDEN
www .Ssti.nu
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