Step Four
Connect the trunk wire (46) with the sensor
wire (36).
Align the holes, then connect the rail (22) to the
mainframe (1) with a hex bolt (14), flat washer
(8), nylon nut (9), knob (2), flat washer (35) and
spring knob (15), then cover with the cap (70).
Fix the pedal (11) to the mainframe (1) with a hex
bolt (12) and flat washer (10).
When you need to fold the unit, pull the spring
knob (15) out, then fold the rail (22) up. Then fasten the rail (22) with the spring knob (15).
Conditioning Guidelines
The following guidelines will help you to plan your exercise program. Remember that proper
nutrition and adequate rest are essential for successful results.
WARNING: Before beginning this, or any exercise program, consult with your doctor. This is
especially important for people over the age of 35 or those with health problems.
Why Exercise?
Excercise has been proven to be essential for good health and general wellbeing. Regular
exercise is known to:
•
Relieve tension and stress
•
Provide enjoyment and fun
•
Stimulate the mind
•
Help maintain a stable weight
•
Control your appetite
•
Boost self-image
•
Improve muscle tone and strength
•
Improve flexability
•
Lower blood pressure
•
Relieve insomnia
Target Heart Rates
Age
MIN-MAX (BPM)
20
133 - 167
25
132 - 166
30
130 - 164
35
129 - 162
40
127 - 161
45
125 - 159
•
Note: This is a guide only, and performance will
depend on the fitness and health condition of the
person using the rowing machine.
50
124 - 156
55
122 - 155
60
121 - 153
65
119 - 151
70
118 - 150
75
117 - 147
80
115 - 146
85
114 - 144
5
Summary of Contents for FSFWRWGMCXA
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