nordictrack.com Model No. NTRW59147.0 Serial No. Write the serial number in the space above for reference. Serial Number Decal (under rail) ACTIVATE YOUR WARRANTY To register your product and activate your warranty today, go to my.nordictrack.com. CUSTOMER CARE For service at any time, go to nordictrackservice.com. Or call 1-800-TO-BE-FIT (1-800-862-3348) Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–12 p.m. MT Please do not contact the store. CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. USER’S MANUAL TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 HOW TO USE THE ROWER. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 EXERCISE GUIDELINES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, see the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal(s) may not be shown at actual size. NORDICTRACK and IFIT are registered trademarks of ICON Health & Fitness, Inc. App Store is a trademark of Apple Inc., registered in the U.S. and other countries. Android and Google Play are trademarks of Google Inc. The BLUETOOTH® word mark and logos are registered trademarks of Bluetooth SIG, Inc. and are used under license. IOS is a trademark or registered trademark of Cisco in the U.S. and other countries and is used under license. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on the rower before using the rower. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. It is the responsibility of the owner to ensure that all users of the rower are adequately informed of all precautions. sure that there is at least 2 ft. (0.6 m) of clearance around the rower. 8. Inspect and properly tighten all parts each time the rower is used. Replace any worn parts immediately. 2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. 9. Keep children under age 13 and pets away from the rower at all times. 3. The rower is not intended for use by persons with reduced physical, sensory, or mental capabilities or lack of experience and knowledge, unless they are given supervision or instruction about use of the rower by someone responsible for their safety. 10.Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the rower. Always wear athletic shoes for foot protection. 11.The rower should not be used by persons weighing more than 250 lbs. (113 kg). 4. Use the rower only as described in this manual. 12.Always keep your back straight while using the rower; do not arch your back. 5. The rower is intended for home use only. Do not use the rower in a commercial, rental, or institutional setting. 13.Do not release the row bar while the strap is extended. 6. Keep the rower indoors, away from moisture and dust. Do not put the rower in a garage or covered patio or near water. 14.Over exercising may result in serious injury or death. If you feel faint, if you become short of breath, or if you experience pain while exercising, stop immediately and cool down. 7. Place the rower on a level surface, with a mat beneath it to protect the floor or carpet. Make 3 UTS STANDARD SERVICE PLANS all 4 BEFORE YOU BEGIN Thank you for selecting the new NORDICTRACK® RW 200 rower. Rowing is an effective exercise for increasing cardiovascular fitness, building endurance, and toning the body. The RW 200 rower is designed to let you enjoy this effective exercise in the convenience and privacy of your home. this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual. Before reading further, please review the drawing below and familiarize yourself with the labeled parts. For your benefit, read this manual carefully before you use the rower. If you have questions after reading Length:7 ft. 3 in. (221 cm) Width: 1 ft. 10 in. (56 cm) Adjustable Neck Console Knob Resistance Handle Strap Row Bar Frame Handle Wheel Footrest Seat Rail Rail Handle Folding Clamp 5 ASSEMBLY • Assembly requires two persons. • Assembly requires the following tool(s): one Phillips screwdriver • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you finish all assembly steps. one adjustable wrench To avoid damaging parts, do not use power tools. 1. Go to my.nordictrack.com on your computer and register your product. •documents your ownership •activates your warranty •ensures priority customer support if assistance is ever needed 1 Note: If you do not have internet access, call Customer Care (see the front cover of this manual) and register your product. 2. If there are shipping tubes (not shown) attached to the rower, remove and discard the shipping tubes and the hardware attaching them. 2 With the help of a second person, pull the Rail (2) outward and rotate the Stabilizer (3) downward. 3 2 6 3. Have a second person hold the Rail (2) during this step. Attach the Stabilizer (3) to the Frame (1) with two M10 x 20mm Screws (61). Then, hold the Rail Handle (34), pull the Rail (2) outward, and rest the Rail on the floor (see the drawing in step 4). 3 1 2 3 34 61 4. Orient the Seat (23) as shown, and slide the Seat Carriage (5) onto the Rail (2). 4 2 23 5 7 5. Slide the Seat (23) to the front of the Rail (2). Next, attach a Stop (32) to each side of the Rail (2) with an M4 x 19mm Screw (69). Then, attach the Rail Cap (38) to the Rail (2) with two M4 x 19mm Screws (69). 5 23 69 2 32 69 32 69 38 6. While a second person holds the Console (75) and the Upright (77) near the Frame (1), connect the Upright Wire (84) to the Reed Switch Wire (47). Insert the excess wire into the Frame. 6 75 Avoid pinching the wires 7. Loosen and remove the Knob (78) from the Upright (77). Identify the Right and Left Upright Covers (80, 81), and orient them as shown. Press the Right and Left Upright Covers (80, 81) together around the Upright (77), and attach them to the Upright with two M4 x 19mm Screws (69). 82 Tip: Avoid pinching the wires. Attach the Upright (77) to the Frame (1) with four M8 x 35mm Screws (82); start all the Screws, and then tighten them. 69 7 77 1 84 47 81 69 77 80 78 Then, insert the Knob (78) into the Right Upright Cover (80) and tighten it into the Upright (77). 69 8 8. The Console (75) can use four D batteries (not included); alkaline batteries are recommended. Do not use old and new batteries together or alkaline, standard, and rechargeable batteries together. IMPORTANT: If the Console has been exposed to cold temperatures, allow it to warm to room temperature before you insert batteries. Otherwise, you may damage the console displays or other electronic components. Remove the screws (A) and the battery covers (B), insert batteries into the battery compartments, and then reattach the battery covers. Make sure to orient the batteries as shown by the diagrams inside the battery compartments. 8 75 B A A To purchase an optional power adapter, call the telephone number on the cover of this manual. To avoid damaging the Console (75), use only a manufacturer-supplied regulated power adapter. Plug one end of the power adapter into the receptacle on the frame of the rower; plug the other end into an outlet installed in accordance with all local codes and ordinances. B 75 9. Make sure that all parts are properly tightened before you use the rower. Extra parts may be included. Place a mat under the rower to protect the floor. 9 HOW TO USE THE ROWER HOW TO ADJUST THE RESISTANCE HOW TO ADJUST THE CONSOLE VIEWING ANGLE To vary the intensity of your exercise, you can adjust the resistance that you feel when you pull the row bar. To adjust the console to the desired viewing angle, loosen the Knob (E), raise or lower the Neck (F) to the desired angle, and then tighten the Knob; do not hold or pull on the console. You can adjust the resistance both digitally and manually. First, adjust the resistance digitally, by pressing the Silent Magnetic Resistance increase and decrease buttons on the console (see step 3 on page 14). Then, fine-tune the resistance manually, by moving the Resistance Handle (A). To increase the A resistance, push the Resistance Handle toward the front of the rower; to decrease the resistance, pull the Resistance Handle toward the rear of the rower. F E HOW TO FOLD AND STORE THE ROWER The rower can be stored in a folded position to conserve space. Store the rower in a location where children cannot tip it. Remove the batteries from the console when storing the rower for extended periods of time. To store the rower, first slide the Seat (G) to the rear of the Rail (H). HOW TO ADJUST THE FOOT PADS K, L First, sit on the seat and place your feet in the Foot Pads (B). Next, press the Footrest Bracket (C), slide the Foot Pad (B) to the desired C position, and D then release the Footrest Bracket B so that the Tab (D) engages a slot in the Foot Pad. Then, tighten the strap over your foot. M I G O H J Adjust the other foot pad in the same way. Make sure that both foot pads are in the same position. Next, hold and lift the Frame Handle (I) and the Rail Handle (J), and tip the rower forward onto the Shields (K, L) and the Storage Feet (M) (see the left drawing on page 11). 10 HOW TO MOVE THE ROWER IN THE UNFOLDED POSITION Then, pull the Rail Handle (J) inward until the Folding Clamp (N) engages the bar on the Stabilizer (O). Stand behind the rower and lift the Rail (H) until H the rower will roll on the wheels. Then, carefully move the rower to the desired location, and lower the Rail to the floor. Do not hold or pull on the console when moving the rower. I H J N P HOW TO MOVE THE ROWER IN THE FOLDED POSITION O See HOW TO FOLD AND STORE THE ROWER on page 10, and fold the rower. Then, hold the Frame Handle (I), place your foot on a Stabilizer Foot (P), and tip the rower until it will roll on the wheels. Carefully move the rower to the desired location, and then tip it into the storage position. Do not hold or pull on the console when moving the rower. P To unfold the rower, first place your foot on a Stabilizer Foot (P) and pull the Rail Handle (J) outward to disengage the Folding Clamp (N). I Then, hold the Rail Handle (J) and the Frame Handle (I), pull the Rail Handle outward, and lower the Rail (H) to the floor. P 11 HOW TO ROW ON THE ROWER at the waist), keeping your back straight. As you straighten your legs, pull the row bar toward your chest. Keep your elbows outward. Sit on the seat, place your feet in the footrests, and adjust the straps to fit your feet. Then, hold the row bar with an overhand grip. 3.The third phase is the FINISH. Your legs should be nearly straight. Continue to pull the row bar until your hands are even with your chest. Correct rowing form consists of three phases: 1.The first phase is the CATCH. Slide the seat forward until your knees are almost touching your chest. Pull the row bar until your hands are directly above your feet. After the finish phase, extend your arms forward and pull the seat forward using your legs. Repeat this sequence, moving through all three phases with a smooth, fluid motion. Remember to breathe normally as you row; never hold your breath. 2.The second phase is the DRIVE. Push backward with your legs. Lean back slightly at the hips (not 12 CONSOLE DIAGRAM FEATURES OF THE CONSOLE You can even connect your personal audio player to the console sound system and listen to your favorite music or audio books while you exercise. The advanced console offers an array of features designed to make your workouts more effective and enjoyable. To use the manual mode, see page 14. To use a preset workout, see page 15. To connect your tablet to the console, see page 16. To connect your heart rate monitor to the console, see page 17. To use the sound system, see page 17. When you use the manual mode of the console, you can adjust the resistance of the row bar with the touch of a button. As you exercise, the console will display continuous exercise feedback. Note: Before you use the console, make sure that batteries are installed (see assembly step 8 on page 9). If there is a sheet of plastic on the display, remove the plastic. The console also offers a selection of preset workouts. Each workout automatically changes the resistance of the row bar as it guides you through an effective workout. You can also connect your tablet to the console and use the iFit®–Smart Cardio Equipment app to record and track your workout information. Luger ERWNT59147 NTRW59147 13 HOW TO USE THE MANUAL MODE 4.Follow your progress with the displays. 1.Turn on the console. As you exercise, the following display modes will provide instant exercise feedback: To turn on the console, press the On/Reset button on the console or simply begin rowing. Calories—This mode shows the approximate number of calories you have burned during your workout. During a Calorie workout, this mode also shows the approximate number of calories still to be burned during the workout. The displays will turn on and the console will be ready for use. 2.Select the manual mode. Distance—This mode shows the distance, in meters, you have rowed during your workout. When you turn on the console, the manual mode will be selected automatically. Resistance—This mode shows the resistance level for a few seconds whenever the resistance changes. If you have selected a workout, reselect the manual mode by pressing the Watts Workouts button or the Calorie Workouts button repeatedly until zeros appear in the displays. Strokes—This mode shows the number of rowing strokes you have completed during your workout. Strokes Per Minute (SPM)—This mode shows the number of rowing strokes you are completing per minute. 3.Adjust the resistance to the desired level. Time—This mode shows the elapsed time. During a Watts workout, this mode shows the time remaining in the workout instead of the elapsed time. You can adjust the resistance that you feel when you pull the row bar both digitally and manually. First, adjust the resistance digitally, by pressing the Silent Magnetic Resistance increase and decrease buttons. The selected resistance level will appear in the display. Watts—This mode shows your approximate power output in watts. Watts meter—This mode shows a visual representation of your power output in watts. As you increase or decrease your power output, bars will appear or disappear in the watts meter. During a Watts workout, this mode also shows a target watts zone for each segment of the workout. Note: After you press a button, it will take a moment for the rower to reach the selected resistance level. Then, fine-tune the resistance adjustment manually if desired by moving the resistance handle (see HOW TO ADJUST THE RESISTANCE on page 10). Scan—This mode shows the watts, strokes per minute, time, distance, and strokes modes for a few seconds each in a repeating cycle. 14 HOW TO USE A PRESET WORKOUT The display modes will appear in the following displays: 1.Turn on the console. Upper display—This display will show the watts mode, the strokes per minute mode, and the resistance mode. enter display—This disC play will show the time mode, the distance mode, and the strokes mode. ower display—This display L will show the calories mode. See step 1 on page 14. 2.Select a preset workout. To select a preset workout, press the Watts Workouts button or the Calorie Workouts button repeatedly until the number of the desired workout appears in the display. The profiles printed on the console show the watts target for each Watts workout and the approximate number of calories you will burn during each Calorie workout. The scan mode will be selected automatically when you turn on the console. 3.Adjust the resistance manually to the highest level. To view the watts, strokes per minute, time, distance, or strokes mode for continuous display, press the Priority Display button repeatedly until the desired mode is shown in the display. See HOW TO ADJUST THE RESISTANCE on page 10 and adjust the resistance to the highest level by pushing the resistance handle forward until it stops. To return to the scan mode, press the Priority Display button repeatedly until the word SCAN appears in the center display. IMPORTANT: Doing this will make the watts and calories feedback more accurate. 4.Start the workout. To reset the displays to zero, press the On/Reset button. Begin rowing to start the workout. Change the volume level of the console by pressing the volume increase and decrease buttons. Each workout is divided into several segments. A watts target or a number of calories is programmed for each segment. In addition, a resistance setting is programmed for each segment. Note: The same watts target or number of calories and/or the same resistance setting may be programmed for consecutive segments. 5.When you are finished exercising, the console will turn off automatically. At the end of each segment of the workout, a series of tones will sound. If a different resistance level is programmed for the next segment, the resistance will automatically change. If the row bar is not moved for a few seconds, the console will pause. The console has an auto-off feature. If the row bar is not moved and the console buttons are not pressed for a few minutes, the console will turn off automatically to save the batteries. 15 If you selected a Watts workout, the watts target A zone (A) will be shown in the watts target meter in the upper display. The space between the flashing bars represents the watts target for the current segment; the solid bars represent your actual watts output. free iFit–Smart Cardio Equipment app, and then install the app on your tablet. Make sure that the BLUETOOTH option is enabled on your tablet. Then, open the iFit–Smart Cardio Equipment app and follow the instructions to set up an iFit account and customize settings. 2.Connect your heart rate monitor to the console if desired. As you exercise, keep your watts output within the watts target zone for the current segment by adjusting your rowing strokes. If you are connecting both your heart rate monitor and your tablet to the console, you must connect your heart rate monitor before you connect your tablet. See HOW TO CONNECT YOUR HEART RATE MONITOR TO THE CONSOLE on page 17. IMPORTANT: The watts target is intended only to provide motivation. Make sure to row at an intensity level that is comfortable for you. If the resistance setting for the current segment is too high or too low, you can manually override the setting by pressing the Silent Magnetic Resistance buttons. IMPORTANT: When the current segment ends, the resistance will automatically adjust to the resistance setting programmed for the next segment. 3.Connect your tablet to the console. The workout will continue in this way until the last segment ends. To pause the workout at any time, stop rowing. The time will flash in the display. To resume the workout, simply resume rowing. When a connection is established, the LED on the console will turn solid blue. 5.Follow your progress with the displays. Follow the instructions in the iFit–Smart Cardio Equipment app to record and track your workout information. Press the iFit Sync button on the console; the console pairing number will appear in the display. Then, follow the instructions in the iFit–Smart Cardio Equipment app to connect your tablet to the console. 4.Record and track your workout information. See step 4 on page 14. 6.When you are finished exercising, the console will turn off automatically. 5.Disconnect your tablet from the console. To disconnect your tablet from the console, first select the disconnect option in the iFit–Smart Cardio Equipment app. Then, press and hold the iFit Sync button on the console until the LED on the console turns solid green. See step 5 on page 15. HOW TO CONNECT YOUR TABLET TO THE CONSOLE Note: All BLUETOOTH connections between the console and other devices (including any tablets, heart rate monitors, and so forth) will be disconnected. The console supports BLUETOOTH connections to tablets via the iFit–Smart Cardio Equipment app and to compatible heart rate monitors. Note: Other BLUETOOTH connections are not supported. IMPORTANT: If the console is using batteries, disconnect your tablet from the console when you are finished working out to aviod draining the batteries. If you do not disconnect your tablet, the console will not turn off and will continue to use battery power. 1.Download and install the iFit–Smart Cardio Equipment app on your tablet. On your iOS® or Android™ tablet, open the App Store℠ or the Google Play™ store, search for the 16 HOW TO CONNECT YOUR HEART RATE MONITOR TO THE CONSOLE HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise, plug a 3.5 mm male to 3.5 mm male audio cable (not included) into the jack on the console and into a jack on your personal audio player; make sure that the audio cable is fully plugged in. Note: To purchase an audio cable, see your local electronics store. The console is compatible with all BLUETOOTH Smart heart rate monitors. To connect your BLUETOOTH Smart heart rate monitor to the console, press the iFit Sync button on the console; the console pairing number will appear in the display. When a connection is established, the LED on the console will flash red twice. Next, press the play button on your personal audio player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player. Note: If there is more than one compatible heart rate monitor near the console, the console will connect to the heart rate monitor with the strongest signal. To disconnect your heart rate monitor from the console, press and hold the iFit Sync button on the console until the LED on the console turns solid green. Note: All BLUETOOTH connections between the console and other devices (including any tablets, heart rate monitors, and so forth) will be disconnected. FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to Part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, try to correct the interference by one or more of the following measures: • Reorient or relocate the receiving antenna. • Increase the separation between the equipment and the receiver. • Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. • Consult the dealer or an experienced radio/TV technician for help. FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to computer or peripheral devices. Changes or modifications not expressly approved by the party responsible for compliance could void the user’s authority to operate this equipment. IMPORTANT: To satisfy exposure compliance requirements, the antenna and transmitter in the console must be at least 8 in. (20 cm) from all persons and must not be near or connected to any other antenna or transmitter. Note: The console contains FCC ID: OMCBMD1. 17 MAINTENANCE AND TROUBLESHOOTING MAINTENANCE See EXPLODED DRAWING B on page 23. Locate the Right and Left Shields (7, 8). Remove the four M4 x 19mm Screws (69) and the ten M4 x 16mm Screws (68) from the Right and Left Shields. Then, gently remove the Right and Left Shields. Regular maintenance is important for optimal performance and to reduce wear. Inspect and properly tighten all parts each time the rower is used. Replace any worn parts immediately. Next, locate the Reed Switch (47). Turn the Left Fan (4) until a Magnet (85) is aligned with the Reed Switch. Then, slightly loosen the two indicated M4 x 19mm Screws (69), slide the Reed Switch slightly closer to or away from the Magnet, and then retighten the Screws. To clean the rower, use a damp cloth and a small amount of mild detergent. IMPORTANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight. For best results, clean the rail, the seat carriage, and the carriage rollers daily. CONSOLE TROUBLESHOOTING Most console problems are the result of low batteries; for replacement instructions, see assembly step 8 on page 9. 4 47 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback, the reed switch should be adjusted. 69 To adjust the reed switch, you must remove the resistance handle and the right and left shields as described below. First, remove the six M4 x 10mm Screws (70) and then gently remove the Resistance Handle (9). 85 Turn the Left Fan (4) so that the Magnet (85) passes the Reed Switch (47) repeatedly. Repeat these actions until the console displays correct feedback. When the reed switch is correctly adjusted, reattach the parts that you removed. 70 9 70 18 EXERCISE GUIDELINES Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. HOW TO MEASURE YOUR HEART RATE These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results. To measure your heart rate, exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise. WORKOUT GUIDELINES Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your breath. To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise. Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone. EXERCISE FREQUENCY To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. 19 PART LIST Model No. NTRW59147.0 R0118A Key No. Qty. Description Key No. Qty. Description 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 Frame Rail Stabilizer Left Fan Seat Carriage Deflector Right Shield Left Shield Resistance Handle Strap Grommet Bungee Cord Row Bar/Strap Resistance Pad Right Neck Bushing Left Neck Bushing Footrest Strap Right Footrest Right Foot Pad Right Footrest Bracket Left Footrest Bracket Left Footrest Left Foot Pad Seat Bearing A Snap Ring Bushing Bearing B 15mm Wave Washer Pulley Assembly Axle Pivot Bushing Stop Bumper Rail Handle Folding Clamp Rail Foot Small Carriage Roller Rail Cap Large Carriage Roller Carriage Axle Stabilizer Foot Wheel Storage Foot Rail Pulley Strap Roller Strap Axle Reed Switch/Wire Frame Pulley 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 86 87 88 89 90 91 92 93 94 95 96 Frame Foot Clamp Row Bar Rest Frame Handle Pivot Axle Deflector Bracket Pulley Bracket 6mm Washer M6 Locknut M8 Washer M8 x 12mm Screw M10 x 40mm Bolt M10 x 20mm Screw 5mm Washer M5 x 10mm Screw #8 x 3/4" Screw M6 x 15mm Screw M10 Flange Nut Clip M4 x 16mm Screw M4 x 19mm Screw M4 x 10mm Screw M8 x 12mm Screw Right Fan 8mm Washer One-way Bearing Console Neck Upright Knob Wire Grommet Right Upright Cover Left Upright Cover M8 x 35mm Screw M8 x 50mm Hex Bolt Upright Wire Magnet M8 Locknut M4 x 10mm Flat Head Screw Bearing Bracket Handle Bracket Link Arm Magnet Bracket Resistance Magnet Frame Magnet Magnet Screw Handle Bracket Screw M6 x 12mm Hex Screw 1 1 1 1 1 2 1 1 1 1 1 1 1 1 1 2 1 1 1 1 1 1 1 2 4 1 2 2 1 1 2 4 1 1 1 2 2 1 2 2 2 4 2 5 2 2 1 1 20 1 1 1 1 1 12 2 6 8 3 2 1 2 8 8 2 12 2 2 14 34 6 10 1 4 1 1 1 1 1 1 1 1 4 1 1 4 5 12 2 1 1 1 1 1 4 2 1 Key No. Qty. Description Key No. Qty. Description M8 x 12mm Hex Screw M6 Washer M4 x 12mm Screw Resistance Motor M4 Nut Resistance Disc M3 x 8mm Screw 104 105 106 107 * * Saddle Spring Shaft Roll Pin User’s Manual Assembly Tool 97 98 99 100 101 102 103 1 1 4 1 2 1 1 1 1 1 1 – – Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated. 21 18 66 17 4 22 65 57 59 52 25 19 56 58 44 53 69 71 44 22 88 25 71 55 65 27 85 21 51 28 103 16 58 97 57 57 59 56 57 44 57 46 56 44 62 58 101 55 69 45 100 101 89 99 90 98 63 20 30 102 96 61 44 94 92 60 91 62 3 86 63 104 107 106 69 41 73 42 105 1 48 50 56 57 75 13 24 81 42 43 73 74 94 64 47 29 49 93 69 69 86 24 26 86 15 79 71 27 25 84 71 83 82 25 88 82 77 14 76 80 69 68 72 78 66 EXPLODED DRAWING A Model No. NTRW59147.0 R0118A 23 62 39 38 63 65 40 23 37 5 56 65 57 62 63 67 12 6 36 69 69 69 35 68 32 69 8 2 69 31 69 68 34 54 69 33 32 54 54 87 32 87 31 54 11 7 87 87 54 10 87 54 70 54 54 95 69 9 68 95 68 68 70 6 68 EXPLODED DRAWING B Model No. NTRW59147.0 R0118A ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: • the model number and serial number of the product (see the front cover of this manual) • the name of the product (see the front cover of this manual) • the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) LIMITED WARRANTY IMPORTANT: To protect your fitness equipment with an extended service plan, see page 4. ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and material, under normal use and service conditions. The frame is warranted for five (5) years from the date of purchase. Parts and labor are warranted for one (1) year from the date of purchase. This warranty extends only to the original purchaser (customer) and is not transferrable. ICON’s obligation under this warranty is limited to repairing or replacing, at ICON’s option, the product through one of its authorized service providers. All repairs for which warranty claims are made must be preauthorized by ICON. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer may be responsible for a minimal trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided by the following conditions: (1) if the product is used as a store display model, (2) if the product is purchased or transported outside the USA, (3) if all instructions and warnings in this manual are not followed, (4) if the product is abused or improperly or abnormally used, or (5) if the product is used for commercial or rental purposes. No other warranty beyond that specifically set forth above is authorized by ICON. ICON is not responsible or liable for the following damages: (1) indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; (2) damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or (3) other consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer. The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to the customer. This warranty provides specific legal rights; the customer may have other rights that vary from state to state. For warranty service, please call the telephone number on the front cover of this manual. Please be prepared to provide the model number and serial number of the product (see the front cover of this manual). ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813 Part No. 396460 R0118A Printed in China © 2017 ICON Health & Fitness, Inc.
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