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1. 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 a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Mo2. 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 a Magnet 85 is aligned with the Reed Switch Loosen but do not remove the two indicated M4 x 19mm Screws 69 Slide the Reed Switch slightly closer to or away from the Magnet and then retighten the Screws Turn the Left Fan 4 so that the Magnet 85 passes the Reed Switch 47 repeatedly Repeat these actions until the console displays correct feedback When the reed switch is correctly adjusted reattach the parts that you removed 18 EXERCISE GUIDELINES 4AWARN ING Before beginning this or any exercise program consult your physi cian This is especially important for persons over age 35 or persons with pre existing health problems These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level Th
3. enjoyable When you use the manual mode the console will provide continuous exercise feedback The console also offers a selection of preset workouts Each preset workout automatically prompts you to maintain a target watts output as it guides you through an effective workout 13 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 installed see assembly step 8 on page 9 If there is a sheet of plastic on the display remove the plastic HOW TO USE THE MANUAL MODE 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 Select the manual mode When you turn on the con sole the manual mode will be selected automatically If you have selected a workout reselect the man ual mode by pressing the Watts Workouts or Calorie Workouts button repeatedly until zeros appear in the displays Adjust the resistance to the desired level See HOW TO ADJUST THE RESISTANCE on page 10 and adjust the resistance of the rower to the desired level Follow your progress with the displays As you exercise the follo
4. M8 x 50mm Hex Bolt Upright Wire Magnet M8 Locknut M4 x 10mm Flat Head Screw User s Manual Assembly Tool Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated Model No NTRW5914 0 RO315A EXPLODED DRAWING 23 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY IMPORTANT To protect your fitness equipment with an extended service plan see page 4 ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions The frame is warranted for five 5 years from the date of purchase Parts and labor are warranted for one 1 year from the date of purchase This warranty extends only to the original purchaser customer ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All
5. one or more of the following measures e Reorient or relocate the receiving antenna e Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help FCC CAUTION To assure continued compliance use only shielded interface cables when connecting to computer or peripheral devices Changes or modifications not expressly approved by the party respon sible for compliance could void the user s authority to operate this equipment 17 MAINTENANCE AND TROUBLESHOOTING MAINTENANCE Inspect and tighten all parts of the rower regularly Replace any worn parts immediately To clean the rower use a damp cloth and a small amount of mild detergent IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight For best results clean the rail the seat carriage and the carriage rollers daily CONSOLE TROUBLESHOOTING Most console problems are the result of low batteries for replacement instructions see assembly step 8 on page 9 HOW TO ADJUST THE REED SWITCH Ifthe console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must remove the resistance handle and the right and left shields as described below See the EXPLODED DRAWING on page 23
6. repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal 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 purposes No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to the customer The warranty extended hereunder is in lieu of any and all other warrantie
7. 7 ft 3 in 220 cm 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 Adjustable Neck Width 1 ft 10 in 56 cm Resistance Handle Frame Handle Knob m f E 20 Vn Y Wheel Footrest Rail Handle Folding Clamp ASSEMBLY 1 e Assembly requires two persons Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until you finish all assembly steps 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 of upgrades and offers Note If you do not have Internet access call Customer Care see the front cover of this manual and register your product If there are shipping tubes 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 e Assembly requires the following tool s one Phillips scr
8. RW 200 www nordictrack com Serial No USER S MANUAL Write the serial number in the space above for reference Serial Number Decal under rail ACTIVATE YOUR WARRANTY To register your product and activate your warranty today go to www nordictrackservice com registration CUSTOMER CARE 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 FIT MAKE YOUR 44CAUTION FITNESS GOALS A Read all precautions and instruc R tions in this manual before using this equipment Keep this manual IFIT COM for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT ooo 2 IMPORTANT PREGAUTIONS ito Cie Gata A be be cat be Seedy aw ade Dy alee 3 BEFORE YOU BEGIN a sica E eE a RAE sepia onset rae a Pew ek 5 ASSEMBLY 004000 cto e Ed E AAA AA E A a E AA RR 6 HOW TO USE THE ROWER esc outs scales di a A a e A eae RR 10 FCC INFORMATION sc 6 cee ic e A A E AR EA 6 17 MAINTENANCE AND TROUBLESHOOTING 0 00000 cect ee 18 EXERCISE GUIDELINES tis ooo ieee tee eeu eee eee Ge eee ewes bee edad 19 PARTEIS Tesi cacao the ggep ange See eos ee EE EER at stig Baden ate E E vig iad ate EE wae ean eek aeons ae a aera ah amp 22 EXPLODED DRAWING sce ca corr ipaa Deed eee eee eae One ede A ene Raed a 23 ORDERING REPLACEMENT PARTS 0 0 0 c eee e eee Back Cover LIMI
9. TED WARRANT Yessir eens attire cts uae ait ace ciel ae dais Slate Sebati di leant a e Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see AA WARNING AWARNING the front cover of this manual and request a Misuse of this machine Keep hands and free replacement decal Apply the decal in the A cal ei location shown Note The decal s may not be Readusers manual shown at actual size prior to use and follow all warnings and instructions Do not allow children on or around machine User weight must not exceed 250 pounds This product should always be used on a level surface This product is not intended for therapeutic use Replace label if damaged illegible or removed A NORDICTRACK is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARN l NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your rower before using your rower ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 It is the responsibility of the owner to ensure that all users of the rower are adequately informed of all precautions Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre exis
10. arly straight Continue to pull the row bar until your hands are even with your chest After the finish phase extend your arms forward and pull the seat forward using your legs Repeat this sequence moving through all three phases with a smooth fluid motion Remember to breathe normally as you row never hold your breath CONSOLE DIAGRAM 30 CONSTANT 1 50 CONSTANT 2 50 INTERVAL 25 CONSTANT 7S INTERVAL 100 CONSTANT AAAA a ananin 100 INTERVAL 11 SO CONSTANT 12 100 CONSTANT 13 100 INTERVAL 14 150 CONSTANT ARARA 15 150 INTERVAL 16 175 CONSTANT ARAARA 12 175 INTERVAL AA A ee o 125 CONSTANT 8 18 200 INTERVAL A s X 125 INTERVAL J 18 F 150 INTERVAL 10 WATTS WORKOUTS 250 INTERVAL AMANA 20 300 INTERVAL CALORIE WORKOUTS o ON RESET oo oO O WATTS WORKOUTS PRIORITY DISPLAY CALORIE START Eon ooQo000 00 00000 9000 00000 9000000 FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and
11. e chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 140 130 125 115 Y 145 138 130 125 118 110 103 Y 125 120 115 110 105 95 90 vw 20 30 40 50 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone 19 Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform 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
12. e that you feel when you pull the row bar To increase the resistance move the resis knob do not tance handle hold or pull on toward the front the console of the rower to decrease the HOW TO FOLD AND STORE THE ROWER resistance move the resistance handle toward the rear of the rower The rower can be stored in a folded position to con serve space Store the rower in a location where HOW TO ADJUST THE FOOT PADS children cannot tip it Remove the batteries from the console when storing the rower for extended periods of First sit on the seat and place your feet in the foot time pads To store the rower first slide the Seat 23 to the rear of Next press the the Rail 2 footrest bracket slide the foot pad to the desired position and then release the footrest bracket so that the tab engages a slot in the foot pad Then tighten the strap over your foot Adjust the other foot pad in the same way Make sure to adjust both foot pads to the same position Next hold and lift the Frame Handle 52 and the Rail Handle 34 and tip the rower forward onto the Shields 7 8 and the Storage Feet 43 10 Then pull the Rail Handle 34 inward until the Folding Clamp 35 engages the bar on the Stabilizer 3 To unfold the rower first place your foot on a Stabilizer Foot 41 and pull the Rail Handle 34 outward to dis engage the Folding Clamp 35 Then hold the Rail Handle 34 and the F
13. ent your actual watts output ai js gt S a i 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 ina 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 Follow your progress with the displays See step 4 on page 14 When you are finished exercising the console will turn off automatically See step 5 on page 15 FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this 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
14. er s extended service plans ICON strives to protect your equipment and your future Please review the following service plans and find one that best fits your needs PREVENTIVE MAINTENANCE SERVICE PLANS iene e Includes an annual preventive check at your convenience no shipping required Bikes Syst Only manufacturer s defects as well as an oe y 139 99 wear and tear on parts e Up to 5 years of coverage available STANDARD SERVICE PLANS Equipment Price 1 YearPlan 2YearPlan 3 Year Plan Features 0 00 to e Unlimited in home repairs 300 00 29 99 39 99 59 99 no shipping required 301 00 to e Covers parts and labor on all 1000 00 89 99 9119 99 149 99 manufacturer s defects as 1001 00t well as wear and tear on parts 00 to 2000 00 109 99 139 99 179 99 Up to 3 years of coverage available 2001 00 to 3000 00 179 99 209 99 239 99 To protect your fitness equipment today please call Customer Careat 1 800 677 3838 U J S 4 Or visit us onlineat WWW UtServ com UNIVERSAL TECHNICAL SERVICES BEFORE YOU BEGIN Thank you for selecting the new NORDICTRACK RW200 rower Rowing is an effective exercise for increasing cardiovascular fitness building endurance and toning the body The RW200 rower is designed to let you enjoy this effective exercise in the convenience and privacy of your home For your benefit read this manual carefully before you use the rower If you have questions after reading Length
15. es are recommended Do not use old and new batteries together or alkaline standard and rechargeable batter ies together IMPORTANT If the Console has been exposed to cold temperatures allow it to warm to room temperature before you insert batteries Otherwise you may 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 use only a manufacturer supplied regulated power adapter Plug one end of the power adapter into the receptacle on the console plug the other end into an outlet installed in accor dance with all local codes and ordinances Battery Covers Receptacle 9 Make sure that all parts are properly tightened before you use the rower Extra parts may be included Place a mat under the rower to protect the floor HOW TO USE THE ROWER HOW TO ADJUST THE RESISTANCE 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 To vary the intensity of your exercise you can adjust the resistanc
16. ewdriver aS one adjustable wrench To avoid damaging parts do not use power tools 3 Have a second person hold the Rail 2 dur ing this 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 4 Orient the Seat 23 as shown and slide the Seat Carriage 5 onto the Rail 2 5 Slide the Seat 23 to the front of the Rail 2 Next attach a Stop 32 to each side of the Rail 2 with an M4 x 19mm Screw 69 Then attach the Rail Cap 38 to the Rail 2 with two M4 x 19mm Screws 69 6 While a second person holds the Console 75 and the Upright 77 near the Frame 1 connect the Upright Wire 84 to the Reed Switch Wire 47 Insert the excess wire 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 Avoid pinching the wires LIN 20 xy 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 into the Right Upright Cover 80 and tighten it into the Upright 77 8 The Console 75 can use four D batteries not included alkaline batteri
17. l be selected automatically when you turn on the console To view the watts strokes per minute time dis tance or strokes mode for continuous display press the Priority Display button repeatedly until the desired mode is shown in the display To return to the scan mode press the Priority Display but ton repeatedly until the word SCAN appears in the center display S 8n DISTANCE H 2 on To reset the displays to zero press the On Reset button Change the volume level of the console by pressing the Vol increase and decrease buttons When you are finished exercising the console will turn off automatically If the row bar does not move for a few seconds the console will pause The console has an auto off feature If the row bar does not move and the console buttons are not pressed for a few minutes the power will turn off automatically to save the batteries 15 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 the audio cable is fully plugged in Note To purchase an audio cable see your local electronics store Next press the play button on your personal audio player Adjust the volume level using the Vol increase and decrease buttons on the console or
18. oin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 20 NOTES 21 PART LIST Key No Qty OONDAARWN PO ONPMPANPNN_ NMNNH HX HAH ANa HAH AH_NHH NN HK HHHHHaHaANnNN HHHHHeHa HAan aA Aa a a Description Frame Rail Stabilizer Left Fan Seat Carriage Deflector Right Shield Left Shield Resistance Handle Strap Grommet Bungee Cord Strap Row Bar Grip Row Bar Cap Footrest Strap Right Footrest Right Foot Pad Right Footrest Bracket Left Footrest Bracket Left Footrest Left Foot Pad Seat Set Screw Snap Ring Hub Bearing Bearing Spacer Pulley Assembly Axle Pivot Bushing Stop Bumper Rail Handle Folding Clamp Rail Foot Small Carriage Roller Rail Cap Large Carriage Roller Carriage Axle Stabilizer Foot Wheel Storage Foot Rail Pulley Strap Roller Key No Qty Model No NTRW5914 0 RO315A Description Strap Axle Reed Switch Wire Frame Pulley Frame Foot Clamp Row Bar Rest Frame Handle Pivot Axle Deflector Bracket Pulley Bracket 6mm Washer M6 Locknut M8 Washer M8 x 12mm Screw M10 x 40mm Bolt M10 x 20mm Screw 5mm Washer M5 x 10mm Screw 8 x 3 4 Screw M6 x 15mm Screw M10 x 20mm Screw Clip M4 x 16mm Screw M4 x 19mm Screw M4 x 10mm Screw M8 x 50mm Screw Right Fan 8mm Washer M10 Washer Console Neck Upright Knob Wire Grommet Right Upright Cover Left Upright Cover M8 x 35mm Screw
19. rame Handle 52 pull the Rail Handle outward and lower the Rail 2 to the floor HOW TO MOVE THE ROWER IN THE UNFOLDED POSITION Stand behind the rower and 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 will roll on the wheels Carefully move the rower to the desired location and then tip it into the storage position Do not hold or pull on the console when moving the rower Place your foot HOW TO ROW ON THE ROWER Sit on the seat place your feet in the footrests and adjust the straps to fit your feet Then hold the row bar with an overhand grip Correct rowing form consists of three phases 1 The first phase is the CATCH Slide the seat forward until your knees are almost touching your chest Pull the row bar until your hands are above your feet The second phase is the DRIVE Push backward with your legs Lean back slightly at the hips not 12 at the waist keeping your back straight As you straighten your legs pull the row bar toward your chest Keep your elbows outward 3 Thethird phase is the FINISH Your legs should be ne
20. s and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to the customer This warranty provides specific legal rights the customer may have other rights that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 367484 RO315A Printed in China 2014 ICON Health amp Fitness Inc
21. the volume control on your personal audio player 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 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 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 Start the workout Press the Start button or begin rowing to start the workout 16 5 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 repres
22. ting health problems Use the rower only as described in this manual The rower is intended for home use only Do not use the rower in a commercial rental or institutional setting Keep the rower indoors away from moisture and dust Do not put the rower in a garage or covered patio or near water 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 10 11 12 13 Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the rower at all times Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the rower Always wear athletic shoes for foot protection The rower should not be used by persons weighing more than 250 Ibs 113 kg Always keep your back straight while using the rower do not arch your back Do not release the row bar while the cord is extended Over exercising may result in serious injury or death If you feel faint if you become short of breath or if you experience pain while exercising stop immediately and cool down PROTECT YOUR FITNESS EQUIPMENT WITH AN EXTENDED SERVICE PLAN Your new fitness equipment is not an ordinary purchase it is an investment in your health and well being for years to come As the leading provider of manufactur
23. ve slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles 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 tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your gr
24. wing display modes will provide instant exercise feedback Calories This mode shows the approximate number of calories you have burned during your workout Distance This mode shows the distance in meters you have rowed during your workout Strokes This mode shows the number of rowing strokes you have completed during your workout Strokes Per Minute 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 14 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 power output bars will appear or disappear in the watts meter Wy un an Note During a preset workout this mode shows a target watts zone for each segment of the workout Scan This mode shows the watts strokes per minute time distance and strokes modes for a few seconds each in a repeating cycle The display modes will appear in the following displays Upper display This display will show the watts mode and the strokes per minute mode Center display This dis play will show the time mode the distance mode and the strokes mode Lower display This display will show the calories mode The scan mode wil
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