Insportline IN 5564, User Manual

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We have faithfully duplicated the “normal” rowing action one would get when rowing on water where the oar is
not pulled forward.
1. CHEST BAND TRANSMITTER
(OPTIONAL)
2. REAR SEAT STOP
3. SEAT
4. FOOT STRAP
5. HANDLEBAR
6. COMPUTER
7. FOOT REST
8. WHEEL
9. FRONT STABILIZER
10. FRONT SEAT STOP
11. ALUMINUM BEAM
12. REAR STABILIZER
13. STANDARD CAP
TRAINING TIPS
Rowing machines have been around for many years and where perhaps one of the first indoor exercise machines
on the market.
Almost everyone knows how to row on one of these machines 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 exercise 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.
TRAINING GUIDELINES
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.
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.