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Customer Service 1-888-707-1880

                                           

Maurice Pincoffs Canada Inc.    ©2011 

Or email us at [email protected]

 

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Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you 
overdo it. Let it happen naturally as you work through your program. Remember, the target is a guide, 
not a rule, a little above or below is just fine. 
Two final comments:(1) don’t be concerned with day to day variations in your pulse rate, being under 
pressure or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a slave to it.   

 

Endurance Circuit Training 

Cardiovascular  endurance,  muscle,  strength,  flexibility  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 improves the fitness level. Do not introduce this 
circuit training effect until you have reached an advanced program stage. 
 

Body Building 

Is  often  used synonymously  with  strength training  The fundamental  principal  here  is  OVERLOAD. 
Here, the muscle works against greater loads than usual. This can be done by increasing the load 
you are working against. 
 

Patronization 

This is the term used to vary your exercise program for both physiological and psychological benefits. 
In your overall program, you should vary the workload, frequency and intensity. The body responds 
better to variety and so do you. In addition, when you feel yourself getting “stale’, bring in periods of 
lighter exercise to allow the body to recuperate and restore its reserves. You will enjoy your program 
more and feel better for it. 

 

Muscle Soreness 

For  the  first  week  or  so,  this  may  be  the  only  indication  you  have  that  you  are  on  an  exercise 
program. This, of course, does depend on your overall fitness level. A confirmation that you are on 
the correct program is a very slight soreness in most major muscle groups. This is quite normal and 
will disappear in a matter of days. 
If  you  experience  major  discomfort,  you  may  be  on  a  program  that  is  too  advanced  or  you  have 
increased your program too rapidly. 
If you experience PAIN during or after exercise, your body is telling your something. 
Stop exercising and consult your doctor. 
 

What to Wear   

Wear  clothing that  will  not restrict  your movement  in  any  way  while exercising.  Clothes  should  be 
light enough to allow the body to cool. Excessive clothing that causes you to perspire more than you 
normally would while exercising, gives you no advantage. The extra weight you lose is body fluid and 
will be replaced with the next glass of water you drink. It is advisable to wear a pair of gym or running 
shoes or “sneakers”. 
 

Breathing during Exercise 

Do not hold your breath while exercising. Breathe normally as much as possible. Remember, 
breathing involves the intake and distribution of oxygen, which feeds the working muscles. 

 

Rest periods 

Once  you  start  your  exercise  program,  you  should  continue  through  to  the  end.  Do  not  break  off 
halfway through and then restart at the same place later on without going through the warm-up stage 
again. 
The rest period required between strength training exercises may vary from person to person. This 
will depend mostly on your level of fitness and the program you have chosen. Rest between 
exercises by all means, but do not allow this to exceed two minutes. Most people manage with half 
minute to one minute rest periods 

Содержание 16114525

Страница 1: ...AIR ROWER OWNER S MANUAL Model No 16114525 Assembly Operation Exercise Parts Warranty CAUTION You must read and understand this owner s manual before operating unit...

Страница 2: ...ase All other obligations or liabilities including liability for consequential damages are hereby excluded REPAIR PARTS AND SERVICE All of the parts for the rowing machine shown in figure can be order...

Страница 3: ...d to use an equipment mat to prevent the unit from moving while it is being used which could possibly scratch or damage the surface of your floor 6 No changes must be made which might compromise the s...

Страница 4: ...coffs ca 3 PRE ASSEMBLY CHECK LIST PART NO DESCRIPTION QTY PART NO DESCRIPTION QTY 67 Monitor 1 2 Rail 1 16 Handlebar 1 58 Oval End Cap 2 10 84 Cover R L 2 3 Rear Stand 1 44 Pedal Strap 2 54 Pull Pins...

Страница 5: ...5 51 Acorn Nut 1 M10 1 5 34 Lock Washer 5 M8 35 Arc Washer 2 M8 42 Washer 2 M8 52 Washer 1 M10 57 Bolt Flat Head 2 M8 1 25 15mm 59 Bolt Hex Head 1 M8 1 25 15mm 55 Bolt Button Head 1 M10 1 5 100mm 71 C...

Страница 6: ...the Main frame 1 by removing the Screws and Washers 2 A Buckle has been attached to the strap 24 to prevent the strap 24 from returning into the main body of the rower during shipping Remove the Buckl...

Страница 7: ...35 two lock washers 34 and two acorn nuts 33 STEP 3 1 Locate the C Ring 48 on the stopper bar 6 Insert the longer end of the stopper bar 6 through the main frame 1 Secure the stopper bar 6 in positio...

Страница 8: ...asher 34 from inside the rail 2 and two flat head bolts 57 from underneath Tighten all three bolts only after all three have been started Press the rail cap 53 into the back end of the rail 2 STEP 5 1...

Страница 9: ...to 99 9 miles TIME Display the time from one second up to 99 59 minutes CALORIE Displays the calories consumption from zero to 999 9 Kcal The calorie readout is an estimate for an average user It sho...

Страница 10: ...Customer Service 1 888 707 1880 Maurice Pincoffs Canada Inc 2011 Or email us at customerservice pincoffs ca 9 DIAGRAM...

Страница 11: ...2514 Foam grip 2 15 1452515 Round Plug 25 4mm 2 16 1452516 Handlebar 1 17 1452517 Sleeve 16 80mm 1 18 1452518 Nylon nut M8x1 25 1 19 1452519 Bearing 698z 2 20 1452520 Strap roller 1 21 1452521 Spacer...

Страница 12: ...1452554 Pull pin 2 55 1452555 Bolt button head M10 1 5 100mm 1 56 1452556 Stopper bumper 2 57 1452557 Bolt flat head M8 1 25 15mm 2 58 1452558 Oval end cap 30mm 60mm 2 59 1452559 Bolt hex head M8 1 2...

Страница 13: ...87 Eyelet bolt M6 1 35mm 2 88 1452588 Tension bracket 2 89 145259 Nut M6 1 2 90 1452590 Screw round head M3 12mm 2 91 1452591 Spring box cover 1 92 1452592 Thin nut 3 8 26 0 16 thick 2 93 1452593 Spri...

Страница 14: ...nt of physical fitness It is the efficient functioning of the heart and lungs Aerobic Fitness The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen upt...

Страница 15: ...ut not enough to strain your heart Your initial level of fitness is important in developing an exercise program for you If you are starting off you can get a good training effect with a heart rate of...

Страница 16: ...restore its reserves You will enjoy your program more and feel better for it Muscle Soreness For the first week or so this may be the only indication you have that you are on an exercise program This...

Страница 17: ...Lift your right shoulder up toward your ear the stretch up the left side of your neck Next rotate for one count Then lift your left shoulder your head back for one count stretching your chin to up fo...

Страница 18: ...wn as far as you knees towards the floor Hold for 15 counts can and hold for 15 counts HAMSTRING STRETCHES CALF ACHILLES STRETCH Sit with your right leg extended Rest the sole of Lean against a wall w...

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