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resistance together with a slower tempo develops the working muscles better. To avoid muscle injuries, always start rowing at a sufficiently low resistance.
In rowing ergometers with flywheel construction, stroke speed is at its highest at the end of the rowing stroke with the body leaning slightly backwards and the arms flexed against the chest. The flywheel speed is also at its highest
at this point. Stroke speed is at its lowest at the start of the rowing stroke. If you row at a very low resistance at a fast tempo, the flywheel will continue to rotate fast at the beginning of the rowing motion, and there may be an idle stroke. It is therefore recommended to use a higher resistance when the rowing tempo is very fast.
ROWING TECHNIQUE
The rowing stroke step by step: Tighten the foot straps on the footrests. Take a grip on the drawbar. Start the rowing stroke leaning slightly forward, with the knees bent and the arms straight. Push yourself backwards straightening your back and your legs simultaneously. Continue the movement until you lean slightly backwards and flex your arms at the same time. Return to the starting position, lean forward and straighten your arms. Remember to keep your back straight all the time. When you finish your workout, put the drawbar back in place on the top cover of the frame. Never release your grip of the drawbar during the rowing stroke!
You can develop the biceps more effectively by gripping the drawbar from underneath and rowing normally. You can also work on your biceps only by taking an undergrip on the drawbar, keeping your knees and legs straight and flexing your arms at the elbows.
M E T E R
The meter switches on automatically when you press a key and switches off automatically when the ergometer has not been used or when no key on the meter has been pressed for about 4 minutes.
PULSE MEASUREMENT
The ergometer has been fitted with an internal pulse receiver to make it compatible with Polar telemetric pulse transmitters (available as an accessory).
The transmitter belt has electrodes attached to it. To measure your pulse during exercise, wet the grooved side of the electrodes carefully with water or saliva, and fasten the elastic transmitter belt across your chest so that it fits sufficiently tightly against your skin. Make sure the electrodes are in continuous contact with your skin during exercise. The elastic belt must not, however, be too tight as it should allow you to breath normally during exercise.
NOTE! If the surface of electrodes is dry, the pulse meter display will not show any value. In this case, wet the electrodes again.
It may be also necessary to
METER DISPLAYS
BASIC DISPLAY
When the meter is switched on, it shows a
The value shown on the left in the top line indicates your pulse (from 30 to 199 pulses/min). This function is active only if you have fastened the pulse transmitter to your chest. A heart symbol next to the pulse value flashes at the rate of your heart beat.
The value on the right in the top line shows your energy consumption in kilocalories (from 0 to 999 kCal). The energy consumption is measured cumulatively on the basis of elapsed time and
average effort. The value is reset to zero by pressing RESET and each time the meter is switched off.
The value on the left in the second line indicates your average effort in watts (from 0 to 995 W to an accuracy of 5 W). The value is updated after each stroke.
The value on the right in the second line shows time (from 00:00 to 59:59 at one second intervals, and from 1:00 to 99:59 at one minute intervals, the colon flashing at one second intervals). Cumulative calculation of time starts when you start exercising or when the value is reset to zero. NOTE ! If the speed is zero, the time calculation is not activated. If you have preset your exercise time from 01:00 to 99:00 minutes (see Setting Values), the time display shows the remaining exercise time.
The value on the left in the third line indicates your peak effort in Watts (from 0 to 999 Watts to an accuracy of 1 W). The value is updated after each stroke.
The value on the right in the third line shows what your total time for 500 m row would be if you kept the present speed of rowing. The value is updated after each stroke.
The value on the left in the fourth line indicates your rowing speed in strokes per minute (from 0 to 99 strokes/minute).
The value on the right in the fourth line shows the distance covered from the start of exercising or from the most recent reset. The distance can be measured either in metres or in strokes (from 0 to 9999 to an accuracy of one stroke or one metre). If you have preset the distance (from 1 to 9999, see Setting Values), the display shows the distance countdown. If you change the unit of measurement on the distance setting display, the most recent selection is valid.
At the bottom of the display there are eleven symbols depicting rowers. Each symbol consists of two segments depicting the rowing motions: pull and return. The rower with both segments displayed at the same time corresponds to the pacer, and the rower with only one segment displayed at a time symbolizes you and your present rowing motion. The symbol for the pacer is normally in the middle of the display line. If there is no distance between you and the pacer, there is only one rower symbol flashing on the display with both segments visible. The rower symbols indicate the distance between you and the pacer using three different scales: 1 m, 10 m and 100 m. The scale changes automatically: if the distance between you and the pacer is less than 10 m, the scale used is that of 1 m, and as soon as the distance exceeds 10 m, the meter switches to the 10 m scale. Correspondingly, if the distance exceeds 100 m, the display uses the 100 m scale. The scale used
is shown in the bottom right-hand corner of the display.
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The distance between you and the pacer is also given as a numerical value in the bottom line. This value is positive (+) if you are rowing faster, and negative
TOTAL VALUES DISPLAY
By pressing TOTA L you go to the total values display (text TOTA L on the display). The total exercise time is given in days (from 0 to 999) and in hours and minutes (from 00:00 to 23:59). The total distance is given either in kilometres or in strokes
SETTING VALUES
TIME
To set the exercise time, press SET T I M ER to open timer setting display, and set the desired time in minutes (from 01:00 to 99:00) by using the up and down arrow keys. If no exercise time has been set, the display shows -
PACER
To set the speed of the pacer (equals your target time for a 500 m row), press SET PAC ER to open the pacer setting display, and set the desired speed in minutes and seconds (from 01:00 to 10:00 - the default value is 2:00 minutes). If you press R E SET in this function, the set time will change to 2:00. To get back to the basic display, press SET PAC ER .
DISTANCE
To set a target distance for your workout, press SET DIST to open the distance setting display, and set the desired distance either in metres or in strokes. You can change the unit of measurement (strokes or metres) by pressing m/ST ROK E S . If no distance has been set, the display shows -
KEYS AND FUNCTIONS
ARROW KEYS
The arrow keys are used for setting values for timer, pacer speed or distance in the respective displays (see Setting Values). When the
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