Bodycraft VR400 Pro Rowing Machine Owner's Manual

Bodycraft VR400 Pro Rowing Machine Owner's Manual
VR400-RW45
INTRODUCTION
TABLE OF CONTENTS
Congratulations !
INTRODUCTION -------------------------------------------------------- 1
TABLE OF CONTENTS ------------------------------------------------ 1
BENEFITS OF EXERCISE -------------------------------------------- 2
MEDICAL/SAFETY NOTICE ------------------------------------------ 2
CARE AND MAINTENANCE ------------------------------------------ 2
FEATURES OF THE AIR MAGNETIC ROWER ------------------- 3
TRAINING TIPS ------------------------------------------ 4
TRAINING GUIDELINES ------------------------------------------ 4-6
SETTING UP YOUR ROWER ----------------------------------------- 7-9
CORRECT ROWING GUIDE ------------------------------------------10-11
STRETCHING ------------------------------------------------------------ 12
WIRELESS HEART RATE DISPLAY ISSUES / DIAGNOSIS CHECKLIST
-------------------------------------------------------------------------------- 13
ASSEMBLY INSTRUCTIONS -------------------------------------------15-19
Thank you for selecting the VR400 Rower.
The VR400 Air/Magnetic Rower is one of the the finest
and most comprehensive rowing machines available.
By choosing the Bodycraft VR400 you have made a
decision that will improve the health, fitness and well
being for you and your family. The VR400 will provide
an efficient, low impact cardiovascular workout that will
help improve your energy levels and your quality of life.
Cardiovascular training is vital for all ages and the
Bodycraft VR400 will provide an effective workout,
producing results that will encourage you to reach your
fitness goals and maintain the body you have always
wanted.
Spending 15 to 30 minutes a day, three times a week is
all you need to start the benefits of a regular exercise
program.
COMPUTER MANUAL -------------------------------------------20-26
WARRANTY -------------------------------------------back cover
We, at Bodycraft want you to enjoy the full benefits of
your exercise program, so please take the time to read
this manual thoroughly. By doing so you will:

Save valuable time by learning proper use.

Exercise safely and more effectively.

Learn proper techniques.

Be able to better define your fitness goals.
1
BENEFITS OF EXERCISE
Regular exercise improves both the quality and
quantity of life.
The benefits of regular participation in a wellbalanced fitness program include:
1. Weight loss
2. Improved body shape and definition
3. Increased muscle mass, strength, endurance,
power and definition
4. Enhanced flexibility
5. Increased metabolism
6. Injury prevention
7. Improved self-esteem
8. Improved aerobic fitness
9. Improved coordination and agility
A regular exercise program will improve the quality of
your life, give you more energy and slow down the
aging process.
Fifteen to thirty minutes, three times a week, or only
one and a half hours a week is a small price to pay
for huge benefits of a regular exercise program.
2
MEDICAL / SAFETY NOTICE
CARE AND MAINTENANCE
Failure to read and follow the safety instructions
below and in the Owner’s Manual may result in
serious injury or even death.
Your Rower is made of the highest quality materials.
It is so important that you take care of your Rower
on a regular basis.
1. Read the Owner’s manual and all safety instructions thoroughly and familiarize yourself with the Air
Magnetic Rower before using it.
2. Before beginning any exercise program, consult
your physician. He or she can help evaluate your
present fitness level and determine the exercise
program that is the most appropriate for your age
and physical condition.
3. If you experience any pain or tightness in your
chest, irregular heartbeat, and shortness of breath,
faintness or unusual discomfort during exercising,
stop and consult a physician before continuing.
4. Adult supervision is required at all times when a
child is on or near the Rower.
5. Keep fingers and limbs, loose clothing and hair
away from moving parts.
6. All equipment should be checked for wear before
each use. Do not use this equipment unless all
moving parts are working correctly.
7. Care should be taken when getting on or off this
or any exercise equipment
8. Use only the accessory attachments recommended by the manufacturer.
9. All equipment should be set up and operated on
solid, level surfaces.
1. Your Air Magnetic Rower is for indoor use only
and should not be used or stored in damp areas.
Wipe all perspiration from your Air Magnetic Rower
after each use.
2. The Air Magnetic Rower should be dusted and
cleaned on a regular basis to stop build-up of dust.
Use Windex or an alcohol-based cleaner on a clean
cloth on a regular basis. Do not use any abrasive
cleaners, as this will damage the surface.
3. To ensure that the seat runs smoothly the roller
track of the monorail and the rollers need special
cleaning with oil based furniture polish.
4. Regularly check tightness of nuts, bolts and pins,
etc.
FEATURES OF THE AIR
MAGNETIC ROWER
DESIGNS NOTE :
The return spring on this Air Magnetic Rower has been designed with the lightest possible
force. There is more than sufficient spring tension to recoil the polyester strap regardless of
the return speed of the handle to the start position.
The Air Magnetic Rower allows you all the advantages of a full sized
rowing machine in a compact, folding design.
The reason for the light return spring is to give the user an improved level of exercise by
increasing the benefit to the hamstring group of muscles at the rear of the thigh.
This muscle group is called upon when the user moves the seat forward.
The Air Magnetic Rower provides smooth and variable exercise
capabilities with:
Full range Resistance Control
Adjustable Foot Pedals.
Ergonomic rowing action.
Full Electronics package.
Strong stable fold-up frame.
Chest Band Pulse Transmitter (Optional)
We have faithfully duplicated the “normal” rowing action one would get when rowing on
water where the oar is not pulled forward.
COMPUTER
DRIVE STRAP ASSEMBLY
CHEST BAND TRANSMITTER
(OPTIONAL)
HANDLE BAR HOLDER
HANDLEBAR
RESISTANCE ADJUSTER
PIVOT HANDLE
FOOT STRAP
SEAT
BATTERY COVER
FRONT STABILIZER
WITH LEVELERS
ALUMINUM BEAM
PIVOT LOCK
BAR HANDLE
FOOT PEDAL
TRANSPORT WHEEL
REAR STABILIZER
WITH LEVELERS
3
TRAINNING TIPS
TRAINING GUIDELINES
Rowing machines have been around for many
years and were one of the earliest exercise
machines.
EXERCISE
Exercise is one of the most important factors in the
overall health of an individual. Listed among its
benefits are:
Increased capacity for physical work(strength
endurance)
Increased cardiovascular (heart and arteries /
veins) and respiratory efficiency.
Decreased risk of coronary heart disease changes
in body metabolism, e.g. losing weight.
Delaying the physiological effects of age physiological effects, e.g. reduction in stress, increase in
self-confidence, etc.
Your Rower’s unique design provides an excellent
opportunity for a high level of overall fitness.
Many people know how to row and there is
very little one can do wrong. However, there
are few pointers we can give you to reduce
strain on your back and other joints and
muscles. Rowing, more than any other aerobic
exercise, utilizes the back muscles and the
spine to transfer the pulling force from the
arms (holding the handle) to the legs
(providing most the pulling power).
To reduce excessive strain on the back
muscles, spine, shoulders, arms and wrists we
strongly suggest that you to keep your back
straight throughout the entire rowing action.
When moving forward to the start position
bend at the hips, don’t overreach (trying to
stretch forward too much) and keep your arms
straight. Pull the handle to your stomach, not
your chest and keep your elbows in at your
sides during the entire stroke with your wrists
straight. When moving forward to the start
position bend at the hips, don’t overreach
(trying to stretch forward too much) and keep
your arms straight. Pull the handle to your
stomach, not your chest and keep your elbows
in at your sides during the entire stroke with
your wirists straight.
Basic Components of Physical Fitness
There are four all-encompassing components of
physical fitness and we need to briefly define each
and clarify its role.
Strength is the capacity of a muscle to exert a force
against resistance. Strength contributes to power
and speed and is of great importance to a majority of
sports people.
Muscular Endurance is the capacity to exert a
force repeatedly over a period of time, e.g. it is the
capacity of your legs to carry you 0 km without 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.
4
What to wear
Wear clothing that will not restrict your movement in
any way while exercising.
Cloths 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. Most people manage with half minute
to one-minute rest periods.
Aerobic Fitness
Specificity
Heart Rate
The largest amount of oxygen that you can use per
minute during exercise is called your maximum
oxygen uptake (MVO2). This is often refered to as
your aerobic capacity.
Different forms of exercise produce different results.
The type of exercise that is carried out is specific
both to the muscle groups being used and to the
energy source involved. There is little transfer of the
effects of exercise, e.g. from strength training to
cardiovascular fitness. That is why it is important to
have an exercise program tailored to your specific
needs.
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 heart rate, but not
enough to strain your heart.
The effort that you can exert over a prolonged period
of time is limited by your ability to deliver oxygen to
the working muscles. Regular vigorous exercise
produces a training effect that can 30%. An
increased Mov2 indicates an increased ability of the
heart to pump blood, of the lungs to ventilate oxygen
and of the muscles to take up oxygen.
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.
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 you become fitter, a higher intensity of exercise is
required to create an overload and therefore
provides continued improvement.
Overload
This is where you exercise at a level above that
which can be carried out comfortably. The intensity,
duration and frequency of exercise should be above
the training threshold and should be gradually
increased as the body adapts to the increasing
demands. As your fitness level improves, so the
training threshold should be raised. Working through
your program and gradually increasing the overload
factor is important.
Warm Up
Every exercise program should start with a warm up
where the body is prepared for the effort to come. It
should be gentle and preferably use the Stretching
should be included in both your warm up and cool
down, and should be performed after 3~5 minutes
of low intensity aerobic activity or callisthenic type
exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of
the exercise session. Following exercise, a large
supply of blood remains in the working muscles. If it
is not returned promptly to the central circulation,
pooling of blood may occur in the muscles.
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 heart rate. If you find this is too easy, you
may want to increase it, but it is better to lean on the
conservative side.
As a rule of thumb, the maximum heart rate is 220
BPM minus your age. As you increase in age, so
your heart, like other muscles, loses some of its
efficiency. Some of its nature loss is won back as
fitness improves.
The following table is a quide for those who are
“starting fitness”.
Age
Target Heart Rate
10 Second
Count
Beats per
Minute
5
Pulse Count
Endurance Circuit Training
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 BMP rate at the time you are exercising. Since heart rate slows as you recover, a
longer count isn’t as accurate.
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 circuit training effect
until you have reached an advantaged program
stage.
The target is not a magic number, but a general
guide. If you are above average fitness, you may
work quite comfortably a little above that suggested
for your age group.
The following table is a guide to those who are keeping fit. Here we are working at about 80% of maximum.
Age
Target Heart Rate
10 Second
Count
Beats per
Minute
Don’t push yourself too hard to reach the figures on
this table. It can be very uncomfortable if you overdo
it. Let it happen naturally as you work through your
program. Remember, the target is a guide, not a rule,
a little above or below is just fine.
Two final comments: (1) don’t be concerned with day
to day variations in your pulse rate, being under pressure or not enough sleep can affect it; (2) your pulse
rate is a guide, don’t become a slave to it.
6
Periodization
This is the term used to vary your exercise program
for both physiological and psychological benefits. In
your overall program, you should vary the workload,
frequency and intensity. The body responds better to
variety and so do you. In addition, when you feel
yourself getting “stale”, bring in periods of lighter
exercise to allow the body to recuperate and restore
its reserves. You will enjoy your program more and
feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on exercise program. This,
of course, does depend on your overall fitness level.
A confirmation that you are on the correct program is
a very slight soreness in most major muscle groups.
This is quite normal and will disappear in a matter of
days.
If you experience major discomfort, you may be on a
program that is too advanced or you have increased
your program too rapidly.
If you experience PAIN during or after exercise, your
body is telling you something. Stop exercising and
consult your doctor.
SETTING UP YOUR ROWER
Unfolding
Folding
Transportation
Warning : To avoid serious injury, keep
fingers/hands/feet away from the folding hinge when unfolding and folding
the Rower.
1. Step on the PIVOT LOCK BAR HANDLE with
one hand supporting the ALUMINUM BEAM.
1. Hold the PIVOT HANDLE with right hand and
raise up the ALUMINUM BEAM.
2. Push down the PIVOT LOCK BAR HANDLE
with left hand to release the folding hinge and
slowly let the TRANSPORTION WHEELS reach
the ground.
Your Rower has transportation wheels located at
the middle. This enables you easily move the
Rower from room to room.
2. Slightly put the ALUMINUM BEAM down on
the ground.
3. Lift up the ALUMINUM BEAM by pulling up the
PIVOT HANDLE until “CLICK” sound is heard.
4. Ensure the PIVOT LOCK BAR HANDLE at the
correct position.
3. Pull the ALUMINUM BEAM up to the folding
position until “CLICK” sound is heard.
4. Ensure the PIVOT LOCK BAR HANDLE at the
correct position.
Do not attempt to transport the Rower without
the PIVOT LOCK BAR firmly engaged.
IMPORTANT: Clear a workout area 1 x 2.5 Meters before setting-up your Air Magnetic Rower. Ensure the floor is solid and level.
7
SETTING UP YOUR ROWER
Getting on Safely
Heel Rest Adjustment
Foot Strap Adjustment
Getting on safely is a simple procedure. Just be
careful that the SEAT is directly underneath you
before sitting down.
Slide your feet underneath the FOOT STRAP .
The correct position for the FOOT STRAP is
across the top of the foot just below the toes.
Approximately across the toe pivot joints.
Ensure the FOOT STRAP is tight.
1
2
1
2
1. Straddle the ALUMINUM BEAM .
2. Correctly position the SEAT beneath you.
3. Sit down taking care that the SEAT has not
moved.
8
There are five heel rest settings clearly numbered.
1. Pull the top HEEL REST out of the slot.
2. Adjust the HEEL REST to your desired
position.
Pull the FOOT STRAP tight as shown in the
above diagram.
SETTING UP YOUR ROWER
Foot Strap Release
Handle Bar Holder
Computer Angle Adjustment
Pull and releasing the FOOT STRAP.
When you have finished your workout remember
to store the HANDLE BAR into the HANDLE
BAR HOLDER.
The COMPUTER is designed to rotate and
giving you angle adjustment.
NOTE: For safety reasons, whilst exercising
avoid the DRIVE STRAP ASSEMBLY touching
the COMPUTER .
HANDLE BAR
HANDLE BAR
HOLDER
FOOT STRAP
BUCKLE
Pull and releasing the FOOT STRAP.
When you have finished your workout place the
HANDLE BAR into the HANDLE BAR HOLDER
as shown in the diagrams above.
“Air” is the principal resistance of the rower. On
level 1 the resistance is 100% air. As you rotate
the resistance knob clockwise you gradually start
to introduce the magnetic system in varying
degrees according to the setting. On level 16 the
resistance is approximately 30% air and 70%
magnetic.
9
CORRECT ROWING GUIDE
10
Over Reaching
Rowing with Arms Bent
Bent Wrists
INCORRECT
The body stretches too far forward. The shins
may be past vertical. The head and shoulders
tend to drop towards the feet. The body is in a
weak position for the stroke.
INCORRECT
The user starts the stroke by pulling with the
arms rather than pushing with the legs.
INCORRECT
The user bends their wrists at any time through
the stroke.
SOLUTION
The shins are vertical. The body is pressed up to
the legs. The arms are fully extended and
relaxed, body tilted slightly forward. This position
should feel comfortable.
SOLUTION
The user starts the stroke by pushing the legs
and bracing the back with the arms fully
extended and relaxed.
SOLUTION
Always row with flat wrists through the entire
stroke.
CORRECT ROWING GUIDE
Pulling the Body to the Handle
Flying Elbows
Locking the Knees
INCORRECT
At the finish, the user, instead of pulling the
handle to the body, pulls themselves forward to
the handle.
INCORRECT
The users elbows are sticking out from the body
at the finish and the handle is at chest level.
INCORRECT
At the end of the stroke the user locks the knees
making the legs straight.
CORRECT
At the finish the user leans back slightly, holds
the legs down and draws the handle to the body
using the upper body as a firm platform.
CORRECT
Draw the handle to the body. The wrists are flat
and the elbows pass close to the body. Elbows
extend behind the body as the handle is drawn to
the waist.
CORRECT
Always keep the legs slightly bend in the fully
extended position..do not lock the knees.
11
STRETCHING
Stretching should be included in both your warm
up and cool down, and should be performed after
3-5 minutes of low intensity aerobic activity or
calisthenic type exercise. Movements should be
performed slowly and smoothly, with no bouncing
or jerking. Move into the stretch until slight
tension, not pain, is felt in the muscle and hold for
20-30 seconds. Breathing should be slow, rhythmical and under control, making sure never to
hold your breath.
1. Quadriceps Stretch
Reach behind body with
one hand, grasp top of
foot and pull heel toward
buttocks while maintaining
an erect and upright
posture. Hold for 20-30
seconds and release.
Repeat for opposite leg.
2. Calf, Achilles Stretch
Keeping back leg straight
and foot flat on floor with
toes pointed straight
ahead, move hips forward
by bending knee on the
front leg. Hold for 20-30
seconds and release.
Repeat for opposite leg.
12
3.Back Stretch
With arms extended and
hips directly over feet,
lower upper body below
hand level by bending at
the knees. Hold for 20-30
seconds and release.
4.Rear Upper Arm
Stretch
Grasp elbow and pull hand
toward midline of the body
while maintaining an erect
and upright posture. Hold
for 20-30 seconds. Repeat
for opposite leg.
5.Hamstring, Lower
Back Stretch
Holding
thigh
against
upper body, extend leg
toward ceiling. Hold for
20-30 seconds. Repeat for
opposite leg.
6.Buttocks,Hips,
Abdominal Stretch
While keeping both shoulders in contact With the
ground, gently pull knee
toward the ground. Hold
for 20-30 seconds and
release. Repeat for opposite side.
7.Inner Thigh Stretch
With soles of feet together,
lean forward from the waist
while applying downward
pressure to the inside of
the knees. Hold for 20-30
seconds and release.
8.Chest, Shoulder,
Upper Arm Stretch
Move buttocks forward
away from arms while
keeping arms extended
back and palms on
ground. Hold for 20-30
seconds and release.
Wireless Heart Rate display issues / diagnosis checklist.
Problem: Wireless Heart Rate Erratic, incorrect or not working.
Caution! You should not use Heart Rate Control programs (If your machine is equipped) unless you are receiving a steady
Heart Rate reading.
The first couple of things to check is the Heart Rate Belt itself:
1. You may need a your battery replaced (Note: Some Heart Rate Belts do not have a user changeable battery, you may need to purchase a replacement belt).
Belts transmit by radio so as the battery goes dead , the transmission range can be reduced.
2. On machines where the user can move far aware from the display, a Heart Rate Belt with a longer transmission range is required (like the Polar T34).
3. The belt you have may not be Polar compatible. While most belts made use what is considered the industry standard, some do not. Please consult your belt
manufacture and verify that your Heart Rate Belt transmits on the 5kHz frequency.
If you are sure these are not the cause please follow this checklist:
Unusually high, low or random numbers in the heart rate display indicate a problem and is likely being caused by interference.
Check for these possible causes:
1. The receiver that picks up your heart rate is very sensitive, you can try rotating the entire machine or relocate the machine to another part of the room.
2. Some people have problems with the transmitter picking up a signal from their skin. Try dampening the electrodes first.
You can also try using an electrode gel such as SignaGel which can be purchase online or at you local medical supply store.
3. Televisions, Microwaves and other Small Appliances.
4. Fluorescent/LED lights. Or any lighting that uses a ballast.
5. Invisible or Perimeter Electric Fences.
6. Some household security systems and specialized types of alarms and monitoring such as a system that would detect high water, etc…
7. Another Individual wearing a transmitter within 3’ of your machine’s console.
If you continue to experience problems contact your dealer or Bodycraft at [email protected] or 1-800-990-5556.
13
VR400 ASSEMBLY INSTRUCTIONS
Introduction
Table of Contents
This product has been designed and manufactured to meet the needs and
requirements of domestic use.
I n t r o d u c t i on
Ta b l e o f C o n te n ts
page 15
Please carefully read the instructions prior to assembly and first use. Be sure to keep
the instructions for reference and/or maintenance.
Check List
page 15
A s s e m b l y Ste p s 1 ~6
page 16
If you have any further questions, please contact us. We wish you lots of success and
fun while training.
A s s e m b l y Ste p s 7 ~1 0
page 17
D e t a i l e d P a r ts L i st
page 18
Exploded Drawing
page 19
002 MAIN FRAME
page 15
005 STABILIZER
FRONT
001 ALUMINUM BEAM
006 STABILZER
REAR
TOOL
016 BRACKET
013 FOOT PEDAL
119 SEAT
117 CARRIAGE COVER
15
VR400 ROWER ASSEMBLY INSTRUCTIONS
STEP 1
Clear a 6 X 9 foot working space before unpacking your
VR400 Rower.
STEP 2
Open the carton as shown in the diagram below.
NOTE: To protect the Dual Mode Rower while assembling we suggest that you do not remove the protective
Packing Material until it is absolutely necessary.
STEP 4
STEP 6
a) Attach the WHEEL BRACKET ASSEMBLY to the MAIN
- FRAME [002] as shown in the diagram below taking care
to WHEEL BRACKET ASSEMBLY around the correct way.
b) Remove 2 x BOLT [367] and 2 x WASHER [414] from
MAIN FRAME [002] with the tool provided.
c) Secure the WHEEL BRACKET ASSEMBLY with 2 x
BOLT [367] + 2 x WASHER [414] with the Tools provided
and tighten firmly.
a) Remove the partly assembled rower from the carton lid
and place it the correct way up as shown in the diagram
below.
b) Remove the SAFETY STRAP HOLDER .
c) Remove 6 x BOLT [319] and 6 x WASHER [414] from
PIVOT BRACKET [003] with the tool provided.
d) Assemble the ALUMINUM BEAM [001] and the PIVOT
BRACKET [003] with 6 x BOLT [319] and 6x WASHER [414].
But note not to tighten the BOLT [319].
NOTE: When assembling the ALUMINUM BEAM [001]
with the PIVOT BRACKET [003], make sure the HANDLE
GRIP [004] is not touching the PIVOT BRACKET [003] in
order to avoid the HANDLE GRIP [004] being scratched
by the ALUMINUM BEAM [001].
002
005
367
414
414
STEP 3
001
SAFETY
STRAP
HOLDER
016
a) Place the MAIN FRAME [002] upon the Carton Lid and
poly foam as shown in the diagram below.
STEP 5
b) Remove 4 x BOLT [319] and 4 x WASHER [414] from
MAIN FRAME [002] with the tool provided.
c) Connect BATTERY CASE with CABLE[143A]to SENSOR
CABLE with BATTERY CABLE[706]
d) Assemble the STABILIZER - FRONT [005] and the MAIN
FRAME [002] with 4X BOLT [319] and 4 x WASHER [414] .
a) Remove 4 x BOLT [319] and 4 x WASHER [414] from
ALUMINUM BEAM [001] with the tool provided.
b) Assemble the STABILIZER - REAR [006] and the ALUMINUM BEAM [001] with 4 x BOLT [319] and 4 X WASHER
[414] .
319
414
319
414
003
006
006
319
414
319
414
002
001
143A
706
16
001
CABLE TIE
005
CABLE TIE
004
DUAL MODE ROWER ASSEMBLY INSTRUCTIONS
STEP 7
STEP 9
a) Remove 4 x BOLT [319] from SEAT [119] with the tool
provided.
b) Assemble the SEAT [119] and the SEAT CARRIAGE [009]
with 4 X BOLT [319] .
c) Cut and Remove the ALUMINUM BEAM [001] CABLE TIE
a) Assemble the FOOT PEDAL [013] and the ALUMINUM
BEAM [001] with 4 X BOLT [367] .Tighten 4 x BOLT [367] and
6 x BOLT [319] you left loose from STEP 5 at this time.
001
001
009
319
119
013
367
319
367
STEP 10
STEP 8
a) Remove 4 x BOLT [304] from SEAT CARRIAGE [009]
with the tool provided.
b) Assemble the CARRIAGE COVER [117] and the SEAT
CARRIAGE [009] with 4 X BOLT [304] .
a) Remove 2 x SCREW [508] and BATTERY COVER [153]
from STABILIZER - FRONT [005] .
b) Install 3 AA Batteries as shown [143A].
c) Reinstall the BATTERY COVER [153] to the STABILIZER FRONT [005] with 2 X SCREW [508] .
153
508
117
304
009
005
002
143A
17
VR400 ROWER PARTS LIST
PART DESCRIPTION
No.
PART DESCRIPTION
No.
Q'TY
2
2
PART DESCRIPTION
No.
Q'TY
001
ALUMINUM BEAM
1
002
MAIN FRAME
1
120A
122
STRAP COVER
PLUG
003
PIVOT BRACKET
1
123
FOAM GRIP
2
370B
BOLT-M8x16mm
2
123A
PIVOT LOCK BAR HANDLE COVER
1
378A
BOLT-3/8”x1/8”
1
4
370
BOLT-M8x38mm
2
370A
BOLT
1
003A
PIVOT HANDLE
1
004
HANDLE GRIP
1
124
CARRIAGE STOPPER
2
386A
BOLT-M5x10mm
STRAP SLOT TRIM
1
390
BOLT-M6x80mm
1
403
WASHER-
10x22x 2T
2
403A
412
WASHERWASHER-
12x16x 1T
8x12x 1T
1
6
8x18x 1.5T
32
005
STABILIZER - FRONT
1
132
006
STABILIZER - REAR
1
006A
PIVOT LOCK BAR
1
134
136
POLY " V " DRIVE BELT
CLUTCH ASSEMBLY
1
1
007
REAR BRACKET
1
139
RETURN SPRING ASSEMBLY
1
008
ALI HANDLE BAR
1
140
FLYWHEEL FAN
1
414
WASHER-
RESISTANCE ADJUSTER
1
508
SCREW-M4x12mm
2
HEEL REST
2
508A
SCREW-M4x10mm
16
10
009
SEAT CARRIAGE
2
142
010
SEAT CARRIAGE - SHAFT
2
143
011
ROLLER ADJUSTMENT BOLT
2
143A
BATTERY CASE with CABLE
1
515
SCREW-st 3/42” x 3/4”
2
147
HEEL REST HOLDER
2
529A
SCREW-M3x6L
2
149
BUSHING
2
540
SCREW-M4x16mm
8
2
011A
ROLLER ADJUSTMENT BOLT
012
ROLLER ADJUSTMENT PLATE
4
013
FOOT PEDAL
1
151
SENSOR HOLDER
1
541
SCREW-M4x8mm
1
152
POST
1
701
COMPUTER CABLE
1
BATTERY COVER
1
702
SENSOR with CABLE
2
014
PLATE WASHER
015
COMPUTER ARM
1
153
016
BRACKET SET
1
155
TRIM COVER
1
705
COMPUTER CABLE
1
156
STABILIZER FOOT
4
706
SENSOR CABLE with BATTERY CABLE
1
022
BEARING BRACKET - LIFT
1
023
BEARING BRACKET - RIGHT
1
158
CABLE PLUG
2
708A
PIVOT LOCK BAR SPRING
1
159
BUSHING
2
709
DRIVE STRAP
1
027
STRAP HOLDER
2
028A
PIVOT LOCK BAR HANDLE
1
207
NUT-3/8”x26 UNC
4
710
FOOT STRAP
2
212
NUT-M6
7
711
CHEST BAND RECEIVER
1
030
HANDLE BAR HOLDER RIGHT
1
031
HANDLE BAR HOLDER LIFT
1
213
NUT-M8
13
714
COMPUTER with CABLE
1
214
NUT-3/8”
1
802
BEARING(6000zz)
2
803
BEARING(608zz)
6
106
COMPUTER CASE NUT COVER
2
107
COMPUTER ARM SPACER
2
110
COVER - HUB
2
111A
MAIN COVER RIGHT
1
111B
MAIN COVER LEFT
1
113
WHEEL
2
115
STANDARD CAP
4
116
ALUMINUM BEAM END CAP
1
117
CARRIAGE COVER
2
118
SEAT CARRIAGE ROLLER
4
118A
SPECIAL SEAT ROLLER
2
119
18
Q'TY
SEAT
1
301A
BOLT-M6x55mm
1
304
BOLT-M8x30mm
4
314A
BOLT-M4x6mm
8
315A
BOLT-M6x25mm
1
319
BOLT-M4x16mm
20
342
BOLT-M8x30mm
2
349
BOLT-M8x90mm
1
349A
BOLT-M8x100mm
2
359B
BOLT-M5x10mm
2
360
BOLT-M6x10mm
8
367
BOLT-M8x16mm
6
VR400 ROWER EXPLODED DRAWING
140
212
012
212
012
134
508A
207
207
207
011A
110
706
207
011A
015
378A
508A
414
802
139
136
143A
508
709
152
701
705
213
213
529A
414
319
370 156
213
414
709
120A
106
004
002
149
370B
319
414
117
120A
319
390
124
515
314A
803
412
213
414
118
118
010
012
304
011
213
367
007
147
414
143
027
115
515
515
110
342
412
803
414
359B
006
414
319
319
367
508A
118A
116
360
515
213
414
013
367
132
009
212
001
360
386A
515
412
414
213
212
473
304
304
414
010
124
212
155
009
003
304
412
149
403
117
213
319
403
370B
003A
008
515
714
119
360
030
022
414
515
515
349
540
111B
111A
142
301A
403A
212
370A
123A
708A
028A
705
006A
113
508A
106
107
319
151
005
115
414
349A
414
153
414
213
702
023
319
515
107
214
802
159
156
540
VR400
2016 FEBRUARY
19
19
16
20
1
21
for
22
23
turn resistance knob
24
Race details:
25
26
90-100
80-89
70-79
60-69
50-59
SUPER FIT
EXTREMELY FIT
VERY FIT
GOOD FIT
AVERAGE FIT
40-49
30-39
20-29
10-19
0-9
FAIR FIT
POOR FIT
UNFIT
VERY UNFIT
EXTREMELY UNFIT
VR400 ROWER
VR400 ROWER
VR400 ROWER
VR400 ROWER
VR400 ROWER
that
4
40
VR400 ROWER
RW
4
Residential: Frame: Lifetime, Parts: 7 Years, 2 Years Labor.
Commercial (up to 5 hours a day) Frame: 10 Years, Parts: 3 years, Labor: 1 Year
Was this manual useful for you? yes no
Thank you for your participation!

* Your assessment is very important for improving the work of artificial intelligence, which forms the content of this project

Download PDF

advertisement