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USER`S MANUAL

1. ASSEMBLY To hire an authorized service technician to Left parts are marked L or Left and right parts assemble this product call 1 800 445 2480 are marked R or Right Assembly requires two persons Assembly requires only the included tools Place all parts in a cleared area and remove the Assembly may be easier if you have a set of packing materials Do not dispose of the packing wrenches To avoid damaging parts do not use materials until you finish all assembly steps power tools To identify small parts see page 6 1 Goto www proformservice 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 2 Orient the Front Stabilizer 50 as shown Attach the Front Stabilizer 50 to the Frame 39 with two M10 x 52mm Screws 46 and two M10 x 20mm Washers 47 3 Remove the Frame Pin 37 from the Frame 39 Next unwrap the Bungee Cord 45 from the Frame 39 Then remove the 1 2 Locknut 54 the two M13 x 22mm Washers 33 and the 1 2 x 100mm Bolt 36 from the Frame 39 Note The parts that you removed will be used in Steps 4 and 5 4 Orient the Rail 8 as shown Attach the Rail Bracket 41 to the Frame 39 wit
2. terclockwise IMPORTANT To avoid damaging the resistance control stop turning it when turning becomes difficult HOW TO ROW ON THE ROWER Sit on the seat place your feet in the pedals and adjust the straps to fit your feet 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 at the waist keeping your back straight As you straighten your legs pull the row bar toward your chest Keep your elbows outward 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 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 14 HOW TO DO CURL EXERCISES WITH THE ROWER Stand on the foot plates facing the rower Hold the row bar with an underhand or overhand grip Next raise the row bar until your hands are level with your shoulders Keep you back straight and keep your elbows at your sides Then lower your hands to the starting position Repeat the exercise as m
3. scan total strokes strokes em y Strokes Min This shows the number of rowing strokes you are completing per minute Calories This mode shows the approximate number of calories you have burned during your workout Total Strokes This mode shows the total number of rowing strokes you have completed since the console was last reset Note To reset the console remove the batteries from the console and then reinsert them Time This mode shows the elapsed time Scan This mode shows the time strokes total strokes calories and strokes per minute modes for a few seconds each in a repeating cycle Strokes This mode shows the number of rowing strokes you have completed during your workout 16 HOW TO USE THE CONSOLE Make sure that batteries are installed in the console see assembly step 15 on 13 If there is a sheet of clear plastic on the console remove the plastic 1 Turn on the console To turn on the console press the Mode button on the console or simply begin rowing Select one of the display modes Scan mode To select the scan mode press the Mode button repeatedly until an arrow appears next to the Scan label Strokes per minute calories total strokes time or strokes To select one of these modes for continuous display press the Mode button repeat edly until an arrow appears next to the label for the desired mode Make sure that an arrow does no
4. 51 Attach the other Foot Plate not shown to the other side of the Front Stabilizer 50 in the same way 15 The Console 66 requires two AA batteries not included alkaline batteries 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 display or other electronic components Carefully pry the Console 66 out of the Shields 44 69 be careful not to pull on the wire attached to the Console Next remove the screw not shown and the battery cover from the back of the Console Insert batteries into the battery compartment make sure to orient the batteries as shown by the diagram inside the battery compartment Then reattach the bat tery cover with the screw and press the Console into the Shields 16 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 13 HOW TO USE THE ROWER HOW TO ADJUST THE RESISTANCE To vary the intensity of your exercise you can adjust the resis tance that you feel when you pull the row bar To increase the resistance turn the resistance control clockwise to decrease the resistance turn Resistance Control the resistance control coun
5. 14 6 M8 x 20mm Screw 66 1 Console 15 12 M8 Split Washer 67 1 Console Bezel 16 14 M8 x 20mm Washer 68 1 M5 x 12mm Washer 17 4 M4 x 12mm Screw 69 1 Left Shield 18 1 Rail Cover 70 1 Spool Bushing 19 1 Carriage Cover 71 2 6001 Bearing 20 6 M6 Split Washer 72 2 C clip 21 6 M6 Washer 73 1 Flywheel Axle 22 1 Seat Carriage 74 1 6904 Bearing 23 4 M8 x 32mm Screw 75 1 Coaster Bearing 24 4 Roller 76 1 Flywheel 25 1 Shield Cover 77 1 Spool 26 1 Grommet 78 3 6mm Bushing 27 6 M8 Locknut 79 1 Cord 28 1 Seat 80 2 13 5mm Bushing 29 2 Pedal Strap 81 1 Foam Grip 30 1 Right Pedal 82 2 Row Bar Cap 31 4 M8 Acorn Nut 83 1 Row Bar 32 2 Pedal Spacer 84 1 Reed Switch Bracket 33 4 M13 x 22mm Washer 85 1 Tension Pulley Bracket 34 2 Pedal Stop 86 1 Tension Spring 35 1 Stop Rod 87 1 Frame Knob 36 1 1 2 x 100mm Bolt 88 1 M13 x 32mm Washer 37 1 Frame Pin 89 1 Resistance Control 38 6 M6 x 16mm Screw 90 1 M5 x 35mm Screw 39 1 Frame 91 2 M5 Nut 40 1 Frame Foot 92 1 M10 x 68mm Screw 41 1 Rail Bracket 93 2 M4 x 8mm Screw 42 1 Rail Cap 94 1 M10 Washer 43 1 Rail Attachment Bracket 95 1 Bungee End 44 1 Right Shield 96 1 Bungee Cover 45 1 Bungee Cord 97 1 Bungee Clip 46 2 M10 x 52mm Screw 98 4 M8 Washer 47 5 M10 x 20mm Washer 99 1 M10 x 36mm Screw 48 14 M4 x 20mm Screw 100 1 M5 x 60mm Screw 49 1 Left Stabilizer Cap 101 1 M5 x 10mm Screw 50 1 Front Stabilizer 102 2 M4 x 12mm Machine Screw 51 2 Foot Plate Pin 103 1 Rail Plate 52 2 Foot Plate i User s Manual Note Specificati
6. 440R www proform com Model No PFRW3914 0 Serial No USER S MANUAL Write the serial number in the space above for reference Serial Number Decal ACTIVATE YOUR WARRANTY To activate your warranty today go to www proformservice com registration CUSTOMER CARE For service at any time go to www proformservice com Or call 1 888 533 1333 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m Please do not contact the store FIT MAKE YOUR 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference FITNESS GOALS A IFIT COM TABLE OF CONTENTS WARNING DECAL PLACEMENT occ 2 IMPORTANT PRECAUTIONS oes ex E ERE aw t A eds cet de Ex Vx Ed VE eX vale es 3 BEFORE YOU BEGIN 3rd E heme a qr etd e Paar etim ead a ondes RUE a e 5 PART IDENTIFICATION CHART 3005000 ir Dk e ehe bee Te ed 6 ASSEMBLY ox e Eu Rex Ups pita ZAR Ede ERE cb OR E B ranae TR EA ee 7 HOW TO USE THE ROWER sca cee eee toi eisien o ec e m EORR e ed 14 FCG INFORMATION occ cence ee nde we ve BE ee ee ee ea 17 MAINTENANCE AND TROUBLESHOOTING sseseee m m 18 EXERCISE GUIDELINES coins tai be bt gr e Pe oe RTL De a ERA ORE eee oe a 19 P
7. ART LIST ce ps wr ERR y e ORAE DOR A Ob POR c oce ORTI Og oe d 22 EXPLODED DRAWING 23 ORDERING REPLACEMENT PARTS 0 0 00 hm Back Cover LIMITED WARRANTY cepe dd pa nace vex Ra Pa iade Ebor d Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decal s may not be A WARNING Misuse of this machine may result in serious injury Read user s manual AWARNING Do not release the handle while the cord is extended prior to use and follow all warnings and instructions shown at actual size Do not allow children on or around machine User weight must not exceed 250 pounds This product should always be used ona level surface This product is not intended for therapeutic use Replace label if damaged illegible or removed A PROFORM is a registered trademark of ICON IP 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 owne
8. T 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 manufacturer 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 Ms e Includes an annual preventive check at your convenience no shipping required Bikes Syst Only manufacturer s defects as well as d ed o6 y 139 99 wear and tear on parts Up to 5 years of coverage available STANDARD SERVICE PLANS Equipment Price 1 YearPlan 2 YearPlan 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 Covers parts and labor on all 1000 00 89 99 9119 99 149 99 manufacturer s defects as 1001 00 t 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 S O Or visit us onlineat WWW utserv com UNIVERSAL TECHNICAL SERVICES BEFORE YOU BEGIN Thank you for selecting the new PROFORM 440 R rower Rowing is an effective exercise for increasing cardiovascular fitness building endurance and toning the body The 440 R rower is designed to let yo
9. any times as desired HOW TO MOVE THE ROWER Stand behind the rower and lift the rear stabilizer until the rower will roll on the wheels Then carefully move the rower to the desired location and lower it to the floor HOW TO FOLD AND STORE THE ROWER The rower can be stored in a folded position to con serve space Store the rower in a location where children cannot tip it Remove the batteries from the console when storing the rower for extended periods of time To store the rower first see assembly step 10 on page 11 Remove the Frame Knob 87 and the M13 x 32mm Washer 88 Next remove the Frame Pin 37 Keep the Frame Knob and the Washer in a place where they will not become lost Next see assembly step 5 on page 9 Raise the Rail 8 to the vertical position Then fully insert the Frame Pin 37 into the Rail Bracket 41 so that it holds the Rail in place HOW TO UNFOLD THE ROWER To unfold the rower see assembly step 10 on page 11 Remove the Frame Pin 37 and lower the Rail 8 to the floor Next insert the Frame Pin into the Frame 39 and into the Rail Bracket 41 Then tighten the Frame Knob 87 and the M13 x 32mm Washer 88 into the Frame and into the Rail Bracket 15 FEATURES OF THE CONSOLE The easy to use console features several display modes that provide instant exercise feedback dur ing your workouts The display modes are described below Strokes min calories
10. h the 1 2 x 100mm Bolt 36 the two M13 x 22mm Washers 33 and the 1 2 Locknut 54 that you removed in step 3 Then press the Nut Cap 55 onto the 1 2 Locknut 54 5 Move the Seat 28 to the front of the Rail 8 Have a second person raise the Rail 8 to the vertical position Fully insert the Frame Pin 37 into the indicated hole in the Rail Bracket 41 so that it holds the Rail in place 6 Attach the Rear Stabilizer 3 to the Rail 8 with two M8 x 20mm Screws 14 and two M8 x 20mm Washers 16 7 Seethe inset drawing Route the end of the Bungee Cord 45 around the Small Pulley 5 on the Rear Stabilizer 3 as shown Make sure that the Bungee Cord 45 is not twisted Attach the Bungee Clip 97 to the indi cated hole in the Rail Attachment Bracket 43 8 Attach the Rear Stabilizer Cover 2 to the Rear Stabilizer 3 with an M5 x 10mm Screw 101 10 9 Orient the Rail Cover 18 as shown Attach the Rail Cover 18 to the Rail 8 with four M5 x amm Screws 12 10 Remove the Frame Pin 37 from the Rail Bracket 41 and lower the Rail 8 to the floor Next insert the Frame Pin 37 into the Frame 89 and into the Rail Bracket 41 Then slide an M13 x 32mm Washer 88 on
11. ight 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 warranties and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration
12. ons are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 22 Model No PFRW3914 0 R0114B 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 ninety 90 days 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 repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center fre
13. ot 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 Move 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 yo
14. r 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 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 HOW TO MEASURE YOUR HEART RATE To measure your heart rate exercise for at least four minutes Then stop O JOT exercising and place EH two fingers on your wrist as shown Take a p 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 n
15. r 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 existing 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 T 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 or if you experience pain while exercising stop immediately and cool down PROTECT YOUR FITNESS EQUIPMEN
16. t appear next to the Scan label Begin rowing and follow your progress with the display As you exercise the console will display the mode that you select To reset the display to zero press and hold the Mode button for several seconds 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 Mode button is not pressed for a few minutes the power will turn off automati cally to save the batteries 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 one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the recei
17. to the Frame Knob 87 insert the Frame Knob into the Frame 39 and tighten the Frame Knob into the Rail Bracket 41 11 11 12 13 Identify the Stop Rod 35 which is slightly shorter than the Pedal Axle not shown Insert the Stop Rod 35 into the Frame 39 and center it Next slide a Pedal Stop 34 an M8 x 20mm Washer 16 and an M8 Split Washer 15 onto each side of the Stop Rod 35 Then tighten an M8 Acorn Nut 31 onto each end of the Stop Rod 35 at the same time Insert the Pedal Axle 58 into the welded tube on the Frame 39 and center it Next slide a Pedal Spacer 32 and an M13 x 22mm Washer 33 onto each side of the Pedal Axle 58 only one side is shown Next identify the Right Pedal 30 and the Left Pedal 57 Slide the Right Pedal onto the right side of the Pedal Axle 58 and slide the Left Pedal onto the left side of the Pedal Axle Next slide an M8 x 20mm Washer 16 and an M8 Split Washer 15 onto each side of the Pedal Axle 58 only one side is shown Then tighten an M8 Acorn Nut 31 onto each end of the Pedal Axle 58 at the same time Insert a Pedal Strap 29 through the Right Pedal 30 as shown Then route the end of the Pedal Strap through the buckle on the Pedal Strap Attach the other Pedal Strap 29 to the Left Pedal 57 in the same way 12 14 Attach a Foot Plate 52 to one side of the Front Stabilizer 50 with a Foot Plate Pin
18. 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 357465 RO114B Printed in China O 2014 ICON IP Inc
19. u 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 Row Bar Length 6 ft 3 in 191 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 Width 2 ft 60 cm Frame Knob Frame Pin Console Resistance Control PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included M5 x 8mm M5 x 10mm M8 x 20mm M10 x 52mm Screw 12 4 Screw 101 1 Screw 14 2 Screw 46 2 OW C M8 Acorn M8 Split M8 x 20mm M10 x 20mm M13 x 22mm Nut 31 4 Washer 15 4 Washer 16 6 Washer 47 2 Washer 33 2 M13 x 32mm Washer 88 1
20. ur 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 groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 20 NOTES 21 PART LIST Model No PFRW3914 0 R0114B Key No Qty Description Key No Qty Description 1 4 M2 5 x 10mm Screw 53 1 Frame Cover 2 1 Rear Stabilizer Cover 54 1 1 2 Locknut 3 1 Rear Stabilizer 55 1 Nut Cap 4 1 Reed Switch 56 1 Right Stabilizer Cap 5 3 Small Pulley 57 1 Left Pedal 6 1 M10 x 30mm Screw 58 1 Pedal Axle 7 1 Rail Bracket Cap 59 2 M10 x 48mm Screw 8 1 Rail 60 2 Large Pulley 9 2 M6 x 12mm Screw 61 2 M3 x 10mm Screw 10 4 Carriage Bumper 62 5 M10 Locknut 11 4 Frame Bushing 63 1 Magnet Spring 12 6 M5 x 8mm Screw 64 1 C magnet 13 1 Rear Foot 65 2 M8 x 16mm Screw
21. ver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected 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 CONSOLE TROUBLESHOOTING Most console problems are the result of low batteries for replacement instructions see assembly step 15 on page 13 HOW TO GREASE THE PEDAL AXLE If the pedals squeak when you use the rower see assembly step 12 on page 12 Remove the Right and Left Pedals 30 57 and apply a small amount of the included grease to both sides of the Pedal Axle 58 Then reattach the Pedals HOW TO GREASE THE ROLLERS If the rollers beneath the seat squeak when you use the rower apply a small amount of the included grease to a paper towel and spread a thin layer evenly along the rail where the rollers move Then wipe off an
22. y excess grease Seat Rail 18 EXERCISE GUIDELINES A WARN 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 The 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 you

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