11
ENTERING PRESET DATA
1. Press MODE until the function you wish to enter is flashing.
2. Press SET to input your preset data. You can press RESET at any time to reset the
function data to zero.
3.
Once your preset data has been entered, you may begin exercising. Preset data
will begin to count down automatically. An alarm will sound once the preset data
reaches ZERO.
REMARKS
1.
The monitor will turn on automatically by pressing any key or when you start
exercising.
2.
The monitor will turn off automatically if no signal is detected for four minutes.
3.
If more than one value is set, the monitor will sound an alarm for eight seconds
and start to count up.
4.
If monitor is illegible or partial segments appear, remove batteries and wait 15
seconds to re-install.
EXERCISE INSTRUCTIONS
Using your
ROWER
will provide you with several benefits, it will improve your physical
fitness, tone muscle and in conjunction with a calorie controlled diet help you lose weight.
1. The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It
will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching
exercises as shown below. Each stretch should be held for approximately 30 seconds, do
not force your muscles to stretch. STOP if this becomes uncomfortable.
2. The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will
become more flexible. During your workout it is very important to maintain a steady tempo.
The rate of work should be sufficient to raise your heart beat into the target zone shown on
the graph below.
SIDE BENDS
OUTER THIGH
INNER THIGH
FORWARD
BENDS
CALF / ACHILLES
Summary of Contents for RM403
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