WaterRower SERIES III Скачать руководство пользователя страница 15

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WRM0200 RevB

STEP FOUR

Place the foot board between the rails positioning the top two holes over the two threaded holes in the black

tank unit. Screw the handle rests into position using the handle rest bolts. It may be necessary to slightly

loosen the two bolts on the top deck (A) to allow the footboard clearance.

STEP FIVE

Insert the JCN nuts and JCB Bolts attaching the tank and the footboard to the rails at A & B. The nuts should

be placed on the inside and the bolts on the outside. Should you experience any problem with aligning the

components, loosen all the fasteners, align and re-tighten.

STEP SIX

Press the heel rest adjustment button (A) and insert the heel rest/foot pads into the foot board cover plate

(B).

JCN Nut

JCN Bolt

Handle Rest Bolt

Handle Rest

(A)

Содержание SERIES III

Страница 1: ...elf paced Because drag is linked to speed a crew rowing down a river chooses its intensity of exercise simply by altering the pace at which they row the faster the boat travels the greater the drag and the harder the crew must work This is a similar effect to swimming By replicating these dynamics the WaterRower does not require adjustment to increase resistance if a more intensive workout is requ...

Страница 2: ...gs back and arms The rowing stroke uses all of these muscle groups and because these muscle groups vary greatly in strength it is important to use them in the correct sequence The following seven steps may be followed to assist you in adopting the correct sequence and most importantly posture It is important that the sequence is smooth even and flowing producing a uniform transition of power to th...

Страница 3: ... feet throughout the entire work phase During the recovery move your body by rocking your pelvis rather than by curling your spine This keeps your lower back in a strong position and if you do it correctly you should feel your weight shift from the back to the front of your seat as you rock over If you have difficulty doing this while your legs are flat it is important to work at your hamstring fl...

Страница 4: ...benefit of exercise and the potential improvements to our general health and well being However few of us including the sporting heroes whose physical exploits we may admire fully understand the physiology of exercise and the best means of achieving specific exercise objectives To get the most out of any exercise program it is essential to have a clear understanding of what your exercise objective...

Страница 5: ...omes anaerobic This transition point is the maximal aerobic output and is called the aerobic threshold Exercise above this level causes a rapid build up of lactate leading to muscle fatigue which will cause cessation of exercise Knowledge of the aerobic anaerobic process is essential to the successful attainment of specific exercise aims Fat burn weight maintenance cardio vascular training cardio ...

Страница 6: ...sed we strongly recommended that you have a clear idea of your work out objective and how to best optimize this objective in terms of intensity and duration prior to commencing Stretching as outlined earlier stretching is very important We recommend that you consult a physiotherapist for stretches appropriate to your needs Stretching will not only improve your flexibility but will help prevent inj...

Страница 7: ...t the Program Window using the Mode button Scroll to the desired Program Function using the Scroll buttons Select the desired Program Function using the Mode button Input the desired settings using scroll buttons Confirm your selection or change digit windows using the Mode Button Continue to set the Function Windows using the Scroll button to select and Mode button to confirm returning finally to...

Страница 8: ...seconds pressing Mode to confirm The monitor will return to Ready Mode with the desired work out time displayed Pressing the Start button at any time during setting will return you to ready mode To Program Distance Work Outs Enter the work out window using the Mode button Use the scroll buttons to select Distance Work Out press Mode to confirm Use the scroll buttons to select the work out distance...

Страница 9: ... heart rate in the stroke rate window 70 of the time The WaterRower Series III monitor also allows you to select a variety of heart rate zone setting options HI LO Maximal Intensity Exercise objective and Intensity settings A visual and audible signal alert you when you are outside the set zone Hi Lo HR Zone allows you to manually set the maximum HR above which the HI warning will activate and the...

Страница 10: ... to confirm Use the scroll buttons to enter your maximum heart rate pressing mode to confirm Use the scroll buttons to enter your resting heart rate pressing Mode to confirm Use the scroll buttons to enter your desired intensity of exercise pressing Mode to confirm Your calculated maximum will then be displayed you may use the scroll buttons to modify it if you wish pressing Mode to confirm Your c...

Страница 11: ...layed you may use the scroll buttons to modify it if you wish pressing Mode to confirm The monitor will return to Ready Mode with the desired heart rate zone set A visual and audible signal alert you when you are outside the set zone To Program Intensity HR Zones Enter the heart rate zone window using the Mode button Use the scroll buttons to select the Intensity option pressing Mode to confirm Us...

Страница 12: ...tion To Load Program Settings To load your settings enter the Load Settings window using the Mode button Using the scroll buttons select the program position you wish to load from pressing the Mode to confirm The settings stored in the selected program position will be loaded into the current monitor settings PROGRAMING ADVANCED FUNCTIONS The WaterRower Series III monitor has numerous advanced fun...

Страница 13: ...ee cord To do this leave the handle in the full forward position and adjust the bungee recoil belt buckle to provide a little more tension It will only be necessary to perform these two simple start up procedures once or twice over the first month of use PERIODIC MAINTENANCE Periodic maintenance is required to maintain the condition of the water in the tank We strongly advise using municipal tap w...

Страница 14: ...used by incomprehensible assembly instructions For this reason we have gone to added effort to make our instructions as clear and concise as possible Do not be intimidated by the detail it is simply intended to make the assembly process as comfortable as possible for you STEP ONE Lay the rails on the floor black rail extrusions facing in and connect the rear spacer using the male JCN nuts and the ...

Страница 15: ...deck A to allow the footboard clearance STEP FIVE Insert the JCN nuts and JCB Bolts attaching the tank and the footboard to the rails at A B The nuts should be placed on the inside and the bolts on the outside Should you experience any problem with aligning the components loosen all the fasteners align and re tighten STEP SIX Press the heel rest adjustment button A and insert the heel rest foot pa...

Страница 16: ...der the top deck of the machine immediately above the clutch assembly around which the drive strap is wrapped During shipment this can sometimes become dislodged effecting the monitor function If the tacho belt has dislodged gently lift the tacho belt back onto its pulleys using a slender screwdriver Ensure that the two tacho pulleys are correctly aligned If not the position of the small tacho pul...

Страница 17: ...er loosen the screws on the back of the foot board bracket tank unit bracket slightly Remember to tighten later If the rails holes and bracket holes are not lining up it may be possible that the foot board bracket or tank unit bracket is upside down To fix this use a spanner to remove and replace the bracket Monitor does not come on Check batteries are fitted correctly Batteries may be dead Remove...

Страница 18: ... problem and proof of purchase WaterRower will return the WaterRower or WaterRower component to the claimant at its WaterRower s expense except in the case where the warranty has been deemed invalid In the event that the warranty is found to have been invalidated then the costs of such investigation repair and any associated shipping costs shall be borne by the claimant This warranty is not transf...

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