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Ironman Fitness Magnetic Rower Power 10, Руководство пользователя

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Ironman Fitness Magnetic Rower Power 10 Скачать руководство пользователя страница 17

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Monitoring Heart Rate

100%

85%

75%

60%

Serious  

athletic  

training range

Cardiovascular  

conditioning 

range

Fat burning 

range

  20    25   30  35     40    45   50    55    60   65

AGE

200

195

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180

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140

136

132

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108

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99

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TARGET HEART RATE ZONE

Monitoring Your Heart Rate

To obtain the greatest cardiovascular benefits from your exercise workout, it is important to 
work within your target heart rate zone. The American Heart Association (AHA) defines this 
target as 60%-75% percent of your maximum heart rate.

Your maximum heart rate may be roughly calculated by subtracting your age from 220. 
Your maximum heart rate and aerobic capacity naturally decreases as you age. This may 
vary from one person to another, but use this number to find your approximate effective 
target zone. For example, the maximum heart rate for an average 40 year-old is 180 bpm. 
The target heart rate zone is 60%-75% of 180 or 108-135 bpm. 
See 

Fitness Safety

 on opposite page.

Содержание Magnetic Rower Power 10

Страница 1: ...cts 4009 Distribution Drive Suite 250 Garland TX 75041 www ironmanfitness com Caution Read all precautions and instructions in this manual before using this equipment Serial tag is located on the side of the track Model Name ________________ Date of Purchase ________________ Serial Number ________________ 715 00001 03 19 Rev C ...

Страница 2: ...rm Up Excercises 14 Monitoring Your Heart Rate 17 Workout Information 19 Frequency How Often Should You Exercise 19 Intensity How Hard Should You Exercise 19 Weight Management 18 Exercise Practice Procedures 19 Workout Brisk and Rhythmic Exercise 20 Cool Down Slow and Relaxed Exercise 20 Chest Strap Information 21 Notes 22 Parts List 25 Exploded Views 26 Warranty 27 ...

Страница 3: ...ronman Fitness recommends a mat be placed under the unit to protect floor or carpet and for easier cleaning 4 Follow safety information in regards to plugging in your unit Do not run the power cord underneath your unit Do not operate the unit with a damaged or frayed power cord 5 Wear comfortable good quality walking or running shoes and appropri ate clothing Do not use the unit with bare feet san...

Страница 4: ...eceiving approval from your physician To avoid the risk of electrical shock always keep the console dry Do not spill liquids on the console Ironman Fitness recommends a sealed water bottle for beverages consumed while using the unit Console Seat Track Handle bars Front Stabilizer Rear Stabilizer Right Pedal Left Pedal Getting Started The Ironman Fitness Power 10 Magnetic Rower will require some as...

Страница 5: ... Vis 11 Vis 2 Écrou 12 Écrou 27 Rondelle C2 Molette C1 Molette 27 Rondelle 1 A2 Front Stabilizer A4 Upper Slide Track B9 Saddle Set C1 Knob A2 Stabilisateur avant B3 1 Pédale gauche B3 Pédale droite A1 Main Frame A2 Front Stabilizer A4 Upper Slide Track B9 Saddle Set 1 Screw 10 Screw C1 Knob 1 A1 Main Frame A2 Front Stabilizer A4 Upper Slide Track B9 Saddle Set 1 Screw 10 Screw C1 Knob 1 B9 Selle ...

Страница 6: ...b C2 Once the slide track is in place release knob C2 to secure it in the elel vated position Step 2 Connect cable D8 wireless pulse receiver C5 Illustration 1 Montage du stabili cadre principal Étape 1 Fixer le stab et le cadre principal lons de carrosserie des rondelles 27 B3 Pédale droite B3 1 1 Vis 10 Vis 2 Écrou 12 Écrou A4 Upper Slide Track B9 Saddle Set C1 Knob A2 Stabilisateur avant B3 1 P...

Страница 7: ...B9 Saddle Set C1 Knob A2 Stabilisateur avant B3 1 Pédale gauche Identificateur de piè Étapes de montage 6mm 13 14mm 14mm 1 Vis 10 Vis 2 Écrou 12 Écrou Illustration 1 Montage du stabilisateur avant au cadre principal Étape 1 Fixer le stabilisateur avant A2 et le cadre principal A1 à l aide des b lons de carrosserie 1 des écrous 2 des rondelles 27 A1 Cadre principal A2 Stabilisat A4 Glissièr B3 Pédal...

Страница 8: ......

Страница 9: ...cables are well connected and then reset the power to release the beep sound or press START STOP Hold to reset button to restart system If the monitor still show E1 message please call service If the monitor shows E2 message please call service 3 b Start Stop a Pulse Recovery c Enter d Increase e Decrease To change from miles to kilometers and vice versa flip the switch highlighted inside the circ...

Страница 10: ...e the monitor will count down from your set values Once reach setting value monitor will produce an audible sound The time will stop and summary is shown on screen COUNT Count will be shown on the display when exercising If there is no signal detected within 4 minutes the console shuts down Count up Without setting the count value the monitor will count up the count from 0 to 9999 Count down If ex...

Страница 11: ...WN button to the desired program Press the 2 Enter Button to enter your desired program The Time display will flash and then press the 3 UP OR DOWN button to set up the desired time to do the exercise Press ENTER button to confirm your setting value The count display will flash and then press the 4 up or down button to set up the desired value Press ENTER button to confirm your setting value The d...

Страница 12: ... profiles will be stored in the memory after setup Users may also change the ongoing loading in each interval by pressing up or down button and they will not change the level of loading stored in the memory Press the 1 Up and down button to the User setting program Press the 2 Enter button to enter this program The Time display will flash and then press the 3 up or down button to set up the desire...

Страница 13: ...6 Program 6 Manual 2 Program 2 Rolling 7 Program 7 Intervals 8 Program 8 Mountain 9 Program 9 User setting 10 Program 10 User setting 11 Program 11 User setting 12 Program 12 User setting 3 Program 3 Valley 4 Program 4 Fat Burn 5 Program 5 Ramp Program profiles ...

Страница 14: ...e until you feel a stretch in your back or hip Hold for 30 60 seconds or until muscles feel looser Repeat on opposite side Knees to Chest Lie on your back Bend your knees and lift your feet off the floor Grasp your knees with your arms and pull your knees toward your chest Hold for 20 seconds Repeat three to five times Cat and Camel Rest on your hands and knees Round your back by contracting your ...

Страница 15: ...ve times with each leg Groin Adductors Stretch Sitting with your back straight bring the soles of your feet together Let your knees lower toward the floor Hold for 30 60 seconds or until muscles feel looser One Arm Pectoralis Stretch Stand against an immobile structure like a wall or a tree While facing the wall raise your right hand out to your side at chest height palm against the wall Turn your...

Страница 16: ...toes straight ahead Bend both knees press your hips forward and lean into the wall Keep both heels down and both knees in line with your feet Hold for 20 seconds repeat three to five times with each leg Calf Stretch Face a solid structure such as a wall with your left foot ahead of your right toes straight ahead Bend your left knee press your hips forward and lean into the wall Keep both heels dow...

Страница 17: ...m your exercise workout it is important to work within your target heart rate zone The American Heart Association AHA defines this target as 60 75 percent of your maximum heart rate Your maximum heart rate may be roughly calculated by subtracting your age from 220 Your maximum heart rate and aerobic capacity naturally decreases as you age This may vary from one person to another but use this numbe...

Страница 18: ...lt in minimal cardiovascular conditioning Check your pulse recovery rate If your pulse is over 100 bpm five minutes after you stop exercising or if it s higher than normal the morning after exercising your exertion may have been too strenuous for your current fitness level Rest and reduce the intensity next time Fitness Safety The target heart rate chart indicates average rate zones for different ...

Страница 19: ...ed or elevation is too high If you feel out of breath before you have exercised 12 minutes you are probably overdoing it As your fitness level improves you will need to increase your workload to reach your target heart rate The first increase may be necessary after two to four weeks of regular exercise Never exceed your target heart rate zone Weight Management Consistent aerobic exercise will help...

Страница 20: ... your maximum heart rate Best start with a target of 3 4 minutes then increase it gradually If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone Exercise 3 5 days a week Rest at least two days per week Try to reach and maintain 65 70 of your maximum heart rate with moderate rhythmic exercises Begin with 12 continuous minutes Increase your time by one to tw...

Страница 21: ...e with the heart rate signal and possibly affect the heart rate read ings on the console 3 Handle the Chest Strap with care Dropping the transmitter might cause damage that could void the warranty 4 Do not use the chest strap if you have a cardiac pacemaker or if your are taking medica tions for a heart condition Medication or electrical pulses from the pacemaker can interfere with accurate heart ...

Страница 22: ...22 Notes ...

Страница 23: ...23 Notes ...

Страница 24: ...24 Notes ...

Страница 25: ...10 2 B7 706 00036 COVER REAR POWER 10 1 17 702 00049 SCREW M6 25L POWER 10 2 B8 706 00033 FOOT CAP POWER 10 1 18 702 00050 SCREW M8 25L POWER 10 4 C1 710 00007 KNOB CONNECTER POWER 10 1 19 702 00051 BOLT M8 25L POWER 10 6 C2 710 00004 POP PIN POWER 10 1 20 702 00052 PIPE 12 5 8 2 10L POWER 10 6 C3 719 00005 PU WHEEL 37 POWER 10 1 21 702 00053 M8 NUT POWER 10 6 C4 710 00006 LEVELER POWER 10 1 22 70...

Страница 26: ...26 Exploded View ...

Страница 27: ...asonable number of attempts a defect has not been repaired or the Product is deemed non repairable by Ironman Fitness technical service and support staff Ironman Fitness based on a case by case review may opt to replace the Product or recommend an alternate resolution such as a warranty buy out Product cost subject to deduction of a reasonable charge for usage or a credit Ironman Fitness as a manu...

Страница 28: ...nufactured by Ironman Fitness Products 4009 Distribution Drive Suite 250 Garland TX 75041 www ironmanfitness com Ironman Ironman Triathlon and M dot are registered trademarks of the World Triathlon Corporation This product is licensed by the Ironman Triathlon ...

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