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Turn the console carefully away from the front frame so that you can remove the battery compartment cover in the back of the console. Open the battery compartment cover carefully from its lower edge. Be careful not to damage the wires. Set the batteries (2 x 1.5V AA) in their place according to the markings in the battery compartment. Reattach the cover and adjust the angle of the console appropriately for exercise.
SEAT
Cut the seat's packaging lock.
EXERCISING
Rowing is a very effective form of exercise. In addition to strengthening the heart and improving circulation, it develops the various groups of large muscles: the back, the abdomen, the arms, the shoulders as well as the pelvis and the legs. Rowing also develops muscular flexibility without exertion of joints, and it is a recommended form of exercise for those who suffer from pains in the neck and shoulder area. Working out using a rowing machine is excellent aerobic exercise, the principle being that the exercise should be suitably light, but of long duration. Aerobic exercise is based on improving the body’s maximum oxygen uptake, which in turn improves endurance and fitness. The ability of the body to burn fat as a fuel is directly dependent on its
Aerobic exercise should above all be pleasant. You should perspire, but you should not get out of breath during the workout.
You should exercise at least three times a week, 30 minutes at a time, to reach a basic fitness level. Maintaining this level requires a few exercise sessions each week. Once the basic condition has been reached, it is easily improved, simply by increasing the number of exercise sessions.
Exercise is always rewarding for weight loss, because it is the only way of increasing the energy spent by the body. This is why it is always worthwhile to combine regular exercise with
a healthy diet. A dieter should exercise daily
-at first 30 minutes or less at a time, gradually increasing the daily workout time to one hour. You should start slowly and at low resistance, because strenuous exercise may subject the heart and circulatory system to excessive strain. As fitness improves, resistance and speed can be increased gradually.
Short sequences at heavy load increase maximum strength and muscular mass, longer sequences at a lighter load trim the body and develop stamina. First find your maximum heart rate i.e. where the
rate doesn’t increase with added effort. If you don’t know your maximum heart rate, please use the following formula as a guide:
220 - AGE
These are average values and the maximum varies from person to person. The maximum
We have defined three different
BEGINNER:
Also suitable for
TRAINER:
Perfect for improving and maintaining fitness. Even reasonable effort develops the heart and lungs effectively, training for a minimum of 30 minutes at least three times a week. To improve your condition still further, increase either frequency or effort, but not both at the same time!
ACTIVE TRAINER:
Exercise at this level suits only the fittest and presupposes
USE
ADJUSTING RESISTANCE
You can increase or decrease resistance by turning the adjuster knob on the front frame. Turn the adjustment knob clockwise (+ direction) to increase resistance and counterclockwise (- direction) to decrease resistance. The scale above the knob
TELEMETRIC HEART RATE MEASUREMENT
The console has a heart rate receiver compatible with Polar equipment, so you can also use Polar uncoded heart rate belts for heart rate measurement. The most reliable heart rate measurement is achieved with a telemetric device, in which the electrodes of the transmitter fastened to the chest transmit the pulses from the heart to the console by means of an electromagnetic field.
NOTE! If you are fitted with a pacemaker, please consult a physician before using a wireless heart rate monitor.
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