BodyCraft VR400-RW45 Owner'S Manual Download | Manualshive

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Summary of Contents for VR400-RW45

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Page 2: ...ower is one of the the finest and most comprehensive rowing machines available By choosing the Bodycraft VR400 you have made a decision that will improve the health fitness and well being for you and your family The VR400 will provide an efficient low impact cardiovascular workout that will help improve your energy levels and your quality of life Cardiovascular training is vital for all ages and t...

Page 3: ...tion 3 If you experience any pain or tightness in your chest irregular heartbeat and shortness of breath faintness or unusual discomfort during exercising stop and consult a physician before continuing 4 Adult supervision is required at all times when a child is on or near the Rower 5 Keep fingers and limbs loose clothing and hair away from moving parts 6 All equipment should be checked for wear b...

Page 4: ...E BAR HOLDER DRIVE STRAP ASSEMBLY RESISTANCE ADJUSTER PIVOT HANDLE FOOT STRAP STABILIZER REAR SEAT ALUMINUM BEAM DESIGNS NOTE The return spring on this Air Magnetic Rower has been designed with the lightest possible force There is more than sufficient spring tension to recoil the polyester strap regardless of the return speed of the handle to the start position The reason for the light return spri...

Page 5: ...erall 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 Strength is the capacity of a muscle to exert a force against resistance Strength contributes to power and speed and is of great importance to a majority of sports people Muscular Endurance is the capacity to exert a force repeate...

Page 6: ... it is important to have an exercise program tailored to your specific needs Reversibility If you stop exercising or do not do your program often enough you will lose the benefits you have gained Regular workouts are the key to success Warm Up Every exercise program should start with a warm up where the body is prepared for the effort to come It should be gentle and preferably use the Stretching s...

Page 7: ...uscle strength flexibil ity and coordination are all necessary for maximum fitness The principle behind circuit training is to give a person all the essentials at one time by going through your exercise program moving as fast as possible between each exercise This increases the heart rate and sustains it which circuit training effect until you have reached an advantaged program stage Periodization...

Page 8: ...nfolding and folding the Rower 1 Step on the PIVOT LOCK BAR HANDLE with one hand supporting the ALUMINUM BEAM 2 Slightly put the ALUMINUM BEAM down on the ground 3 Lift up the ALUMINUM BEAM by pulling up the PIVOT HANDLE until CLICK sound is heard 4 Ensure the PIVOT LOCK BAR HANDLE at the correct position Folding 1 Hold the PIVOT HANDLE with right hand and raise up the ALUMINUM BEAM 2 Push down th...

Page 9: ... has not moved Heel Rest Adjustment Slide your feet underneath the FOOT STRAP There are five heel rest settings clearly num bered 1 Pull the top HEEL REST out of the slot 2 Adjust the HEEL REST to your desired position Foot Strap Adjustment The correct position for the FOOT STRAP is across the top of the foot just below the toes Approximately across the toe pivot joints Ensure the FOOT STRAP is ti...

Page 10: ...tart to introduce the magnetic system in varying degrees according to the setting On level 16 the resistance is approximately 30 air and 70 magnetic Handle Bar Holder When you have finished your workout remember to store the HANDLE BAR into the HANDLE BAR HOLDER When you have finished your workout place the HANDLE BAR into the HANDLE BAR HOLDER as shown in the diagrams above SETTING UP YOUR ROWER ...

Page 11: ...e arms are fully extended and relaxed body tilted slightly forward This position should feel comfortable Rowing with Arms Bent INCORRECT The user starts the stroke by pulling with the arms rather than pushing with the legs SOLUTION The user starts the stroke by pushing the legs and bracing the back with the arms fully extended and relaxed Bent Wrists INCORRECT The user bends their wrists at any ti...

Page 12: ...as a firm platform Flying Elbows INCORRECT The users elbows are sticking out from the body at the finish and the handle is at chest level CORRECT Draw the handle to the body The wrists are flat and the elbows pass close to the body Elbows extend behind the body as the handle is drawn to the waist Locking the Knees INCORRECT At the end of the stroke the user locks the knees making the legs straight...

Page 13: ...ips Abdominal Stretch While keeping both shoul ders in contact With the ground gently pull knee toward the ground Hold for 20 30 seconds and release Repeat for oppo site side 7 Inner Thigh Stretch With soles of feet together lean forward from the waist while applying downward pressure to the inside of the knees Hold for 20 30 seconds and release 8 Chest Shoulder Upper Arm Stretch Move buttocks for...

Page 14: ... on the 5kHz frequency If you are sure these are not the cause please follow this checklist Unusually high low or random numbers in the heart rate display indicate a problem and is likely being caused by interference Check for these possible causes 1 The receiver that picks up your heart rate is very sensitive you can try rotating the entire machine or relocate the machine to another part of the r...

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Page 16: ...urther questions please contact us We wish you lots of success and fun while training VR400 ROWER ASSEMBLY INSTRUCTIONS Introduction Introduction page 15 Table of Contents page 15 Check List page 15 Assembly Steps 1 6 page 16 Assembly Steps 7 10 page 17 Detailed Parts List page 18 Exploded Drawing page 19 Table of Contents 002 MAIN FRAME 016 BRACKET 001 ALUMINUM BEAM 005 STABILIZER FRONT 117 CARRI...

Page 17: ... the tool provided d Assemble the ALUMINUM BEAM 001 and the PIVOT BRACKET 003 with 6 x BOLT 319 and 6x WASHER 414 But note not to tighten the BOLT 319 NOTE When assembling the ALUMINUM BEAM 001 with the PIVOT BRACKET 003 make sure the HANDLE GRIP 004 is not touching the PIVOT BRACKET 003 in order to avoid the HANDLE GRIP 004 being scratched by the ALUMINUM BEAM 001 VR400 ROWER ASSEMBLY INSTRUCTION...

Page 18: ...ble the CARRIAGE COVER 117 and the SEAT CARRIAGE 009 with 4 X BOLT 304 STEP 9 a Assemble the FOOT PEDAL 013 and the ALUMINUM BEAM 001 with 4 X BOLT 367 Tighten 4 x BOLT 367 and 6 x BOLT 319 you left loose from STEP 5 at this time STEP 10 a Remove 2 x SCREW 508 and BATTERY COVER 153 from STABILIZER FRONT 005 b Install 3 AA Batteries as shown 143A c Reinstall the BATTERY COVER 153 to the STABILIZER ...

Page 19: ... 023 BEARING BRACKET RIGHT 1 027 STRAP HOLDER 2 028A PIVOT LOCK BAR HANDLE 1 030 HANDLE BAR HOLDER RIGHT 1 031 HANDLE BAR HOLDER LIFT 1 106 COMPUTER CASE NUT COVER 2 107 COMPUTER ARM SPACER 2 110 COVER HUB 2 111A MAIN COVER RIGHT 1 111B MAIN COVER LEFT 1 113 WHEEL 2 115 STANDARD CAP 4 116 ALUMINUM BEAM END CAP 1 117 CARRIAGE COVER 2 118 SEAT CARRIAGE ROLLER 4 118A SPECIAL SEAT ROLLER 2 119 SEAT 1 ...

Page 20: ...04 414 023 214 152 319 349A 702 706 142 106 106 508A 213 110 515 515 111A 107 107 015 159 349 714 414 414 125 508A 360 367 370B 370B 149 003 304 001 117 117 213 212 012 011 213 213 213 213 414 414 414 414 414 009 009 412 412 412 412 118 118 010 010 304 304 304 149 319 473 473 124 124 002 123A 028A 212 006A 708A 212 403A 301A 370A 212 012 207 011A 207 212 012 207 011A 207 378A 803 134 153 414 414 2...

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Page 25: ...24 turn resistance knob ...

Page 26: ...25 Race details ...

Page 27: ...26 90 100 80 89 30 39 40 49 70 79 60 69 50 59 20 29 10 19 0 9 SUPER FIT EXTREMELY FIT EXTREMELY UNFIT GOOD FIT AVERAGE FIT VERY FIT FAIR FIT POOR FIT UNFIT VERY UNFIT ...

Page 28: ...Bodycraft VR400 Rower Warranty Pro Rower Pro Rower Pro Rower Pro Rower 4 4 ...

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