described previously. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.
It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase. How hard you should exercise depends to a certain degree on your age, and is determined
ADJUSTMENTS
Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.
WARM UP – 5
by measuring your heart rate in beats per minute. Refer to the “Measuring Your Heart Rate” section on page 13 for more information on how to determine and measure your heart rate.
You can do different types of aerobic activities, say walking one day, and use your rower the next. Make sure you choose an activity that can be done regularly, and is enjoyable for you. The important thing to remember is not to skip too many days between workouts or fitness benefits will
| Handlebar |
| Holder |
Sprocket | Handlebar |
| |
| Return Strap |
Chain |
|
Hub |
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Re-positioning the Chain
If the Chain slips off the Sprocket, perform the following procedures:
a)Detach Return Strap from Elastic Cord.
b)Place Handlebar in Handlebar Holder above Computer.
c)Place the Chain over the Sprocket as shown.
d)Wrap the Return Strap around the Hub as shown below. Reattach Return Strap to Elastic Cord.
MUSCULAR STRENGTH – a minimum of two, 20 minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.
MUSCULAR ENDURANCE – at least three, 30 minute sessions each week that include exercises such as calisthenics, push ups, sit ups, pull ups, and weight training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE – at least three, 20 minute workouts of continuous aerobic exercise each week. Working out on your rower is a good way to obtain this aerobic activity. Other popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope jumping, rowing,
FLEXIBILITY – 10
COOL DOWN – a minimum of 5
AEROBIC EXERCISE:
HOW MUCH? HOW OFTEN?
Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span and gradually build up to the minimum. Then gradually progress until you are able to work aerobically for 20 - 40 minutes. If you want to lose weight, you may want to do your aerobic workout five times a week.
be lost. If you must lose a few days, gradually work back into your routine.
WHEN TO EXERCISE
The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions.
Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job.
Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.
You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an
Resistance Adjustment
Turn the Resistance Knob (+) or
Resistance Knob
GETTING STARTED
Once your rower is assembled, make sure that your workout space has a solid, level surface with plenty of space around it. We recommend placing a mat under your unit to protect your flooring.
Correct Workout Position
When pedaling do not lock out your knees, at the bottom of the pedaling motion there should be a slight bend in the knee. Keep your head in a neutral position to minimize neck and upper back strain. Always try to pedal the rower with a smooth and rhythmic motion.
USING YOUR AIR ROWER
The air rower provides a completely smooth and natural feeling that minimizes the impact on your hips, knees and ankles while providing a superior aerobic and muscle toning workout.
IMPORTANT:
•This unit is not recommended for children.
•Always make sure that you feel balanced and secure.
•Always use your unit on a clean, solid and level surface.
12 | 9 |