NordicTrack RW200 Скачать руководство пользователя

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HOW TO USE A PRESET WORKOUT

1. Turn on the console.

To turn on the console, press the On/Reset button

on the console or simply begin rowing.

The displays will turn on and the console will be

ready for use.

2. Select a preset workout.

To select a preset workout,

press the Watts Workouts

or Calorie Workouts button

repeatedly until the num-

ber of the desired workout

appears in the lower display.

The duration of the workout will appear in the

center display.

Note: Profiles of the preset workouts are printed on

the console.

3. Adjust the resistance to the highest level.

See HOW TO ADJUST THE RESISTANCE on

page 10 and adjust the resistance to the highest

level by moving the resistance handle toward the

front of the rower.

IMPORTANT: If you do not adjust the resistance

to the highest level, the watts and calories feed-

back will not be as accurate.

4. Start the workout.

Press the Start button or begin rowing to start the

workout.

Each workout is divided into one-minute segments.

A watts target is programmed for each segment.

Note: The same watts target may be programmed

for consecutive segments.

At the end of each segment of the workout, a

series of tones will sound.

The watts target zone

will be shown in the

watts target meter in

the upper display. The

space between the

flashing bars represents

the watts target for the

segment; the solid bars

represent your actual watts output.

As you exercise, keep your watts output within

the watts target zone for the current segment by

adjusting your rowing strokes.

IMPORTANT: The watts target is intended only

to provide motivation. Make sure to row in a

manner that is comfortable for you.

If you stop rowing for several seconds, a series of

tones will sound and the workout will pause.

To restart the workout, press the Start button or

simply resume rowing. The workout will continue

until the last segment of the workout ends.

5. Follow your progress with the displays.

See step 4 on page 14.

6. When you are finished exercising, the console

will turn off automatically.

See step 5 on page 15.

Target

Zone

Содержание RW200

Страница 1: ...ons in this manual before using this equipment Keep this manual for future reference To register your product and activate your warranty today go to www nordictrackservice com registration For service at any time go to www nordictrackservice com Or call 1 800 TO BE FIT 1 800 862 3348 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m MT Please do not contact the store ACTIVATE YOUR WARRANTY CUSTOMER CARE ...

Страница 2: ...r of this manual and request a free replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN 5 ASSEMBLY 6 HOW TO USE THE ROWER 10 FCC INFORMATION 17 MAINTENANCE AND TROUBLESHOOTING 18 EXERCISE GUIDELINES 19 PART LIST 22 EXPLODED DRAWING 23 ORDERING REPLACEMENT PARTS Back Cover LIMITED...

Страница 3: ...ndoors away from moisture and dust Do not put the rower in a garage or covered patio or near water 6 Place the rower on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is at least 2 ft 0 6 m of clear ance around the rower 7 Inspect and properly tighten all parts regu larly Replace any worn parts immediately 8 Keep children under age 12 and pets away from t...

Страница 4: ...UTS 4 all STANDARD SERVICE PLANS ...

Страница 5: ...uestions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the labeled parts Folding Clamp Rail Handl...

Страница 6: ...es not shown attached to the rower remove and discard the shipping tubes and the hardware attaching them With the help of a second person pull the Rail 2 outward and rotate the Stabilizer 3 downward 2 3 1 Go to www nordictrackservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you o...

Страница 7: ...step Attach the Stabilizer 3 to the Frame 1 with two M10 x 20mm Screws 61 Then hold the Rail Handle 34 pull the Rail 2 outward and rest the Rail on the floor 61 3 4 Orient the Seat 23 as shown and slide the Seat Carriage 5 onto the Rail 2 4 23 2 2 5 34 3 1 ...

Страница 8: ...into the Frame Tip Avoid pinching the wires Attach the Upright 77 to the Frame 1 with four M8 x 35mm Screws 82 start all the Screws before fully tightening them 7 Identify the Right and Left Upright Covers 80 81 and orient them as shown Press the Right and Left Upright Covers 80 81 together around the Upright 77 and attach them to the Upright with two M4 x 19mm Screws 69 Then insert the Knob 78 in...

Страница 9: ...dam age the console displays or other electronic components Remove the screws and the battery covers insert batteries into the battery compartments and then reattach the battery covers Make sure to orient the batteries as shown by the diagrams inside the battery compartments To purchase an optional power adapter call the telephone number on the cover of this manual To avoid damaging the console us...

Страница 10: ...oot pad in the same way Make sure to adjust both foot pads to the same position HOW TO ADJUST THE CONSOLE VIEWING ANGLE To adjust the console to the desired viewing angle loosen the knob in the upright move the neck to the desired angle and tighten the knob do not hold or pull on the console HOW TO FOLD AND STORE THE ROWER The rower can be stored in a folded position to con serve space Store the r...

Страница 11: ...d lift the rail until the rower will roll on the wheels Then carefully move the rower to the desired location and lower the rail to the floor Do not hold or pull on the console when moving the rower HOW TO MOVE THE ROWER IN THE FOLDED POSITION See HOW TO FOLD AND STORE THE ROWER on page 10 and fold the rower Then hold the frame handle place your foot on a stabilizer foot and tip the rower until it...

Страница 12: ...e is the DRIVE Push backward with your legs Lean back slightly at the hips not at the waist keeping your back straight As you straighten your legs pull the row bar toward your chest Keep your elbows outward 3 The third phase is the FINISH Your legs should be nearly straight Continue to pull the row bar until your hands are even with your chest After the finish phase extend your arms forward and pu...

Страница 13: ... you to maintain a target watts output as it guides you through an effective workout You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise To use the manual mode see page 14 To use the sound system see page 15 To use a preset workout see page 16 Note Before using the console make sure that batteries are ins...

Страница 14: ...te SPM This mode shows the number of rowing strokes you are completing per minute Time This mode shows the elapsed time During a preset workout this mode shows the time remaining in the workout instead of the elapsed time Watts This mode shows your approximate power output in watts Watts meter This mode shows a visual representa tion of your power output in watts As you increase or decrease your p...

Страница 15: ...console buttons are not pressed for a few minutes the power will turn off automatically to save the batteries HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise plug a 3 5 mm male to 3 5 mm male audio cable not included into the jack on the console and into a jack on your MP3 player CD player or other personal audio player make sure that th...

Страница 16: ... workout Each workout is divided into one minute segments A watts target is programmed for each segment Note The same watts target may be programmed for consecutive segments At the end of each segment of the workout a series of tones will sound The watts target zone will be shown in the watts target meter in the upper display The space between the flashing bars represents the watts target for the ...

Страница 17: ... equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the re...

Страница 18: ...ove the resistance handle and the right and left shields as described below See the EXPLODED DRAWING on page 23 Remove the six M4 x 10mm Screws 70 and then gently remove the Resistance Handle 9 Next remove the four M4 x 19mm Screws 69 and the ten M4 x 16mm Screws 68 from the Right and Left Shields 7 8 Then gently remove the Right and Left Shields Locate the Reed Switch 47 Turn the Left Fan 4 until...

Страница 19: ...rm aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate exercise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take ...

Страница 20: ...illes Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendo...

Страница 21: ...21 NOTES ...

Страница 22: ... 2 Strap Axle 47 1 Reed Switch Wire 48 1 Frame Pulley 49 1 Frame Foot 50 1 Clamp 51 1 Row Bar Rest 52 1 Frame Handle 53 1 Pivot Axle 54 12 Deflector Bracket 55 2 Pulley Bracket 56 6 6mm Washer 57 7 M6 Locknut 58 3 M8 Washer 59 2 M8 x 12mm Screw 60 1 M10 x 40mm Bolt 61 2 M10 x 20mm Screw 62 8 5mm Washer 63 8 M5 x 10mm Screw 64 2 8 x 3 4 Screw 65 12 M6 x 15mm Screw 66 1 M10 x 20mm Screw 67 2 Clip 68...

Страница 23: ...5 37 40 41 43 46 48 50 52 45 42 42 44 44 44 44 44 47 49 51 54 54 54 54 54 54 54 75 76 77 78 79 80 54 73 73 56 56 56 56 56 58 58 74 58 71 66 59 59 53 55 55 57 57 57 86 86 57 57 57 60 61 62 62 63 63 68 68 87 87 68 68 87 87 68 68 65 65 62 62 63 63 67 69 69 69 69 69 69 69 69 69 69 69 69 69 64 65 65 69 84 81 82 86 83 9 70 70 Model No NTRW5914 0 R0315A ...

Страница 24: ...inimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or transported outside the USA if all instructions in this manual are not followed if the product is abused or improperly or abnormally used or if the product is used for commercial or rental purpose...

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