Assembly & User Manual
Contents
1. SES SPORTS NM I L T E D Super Air Rower Assembly amp User Manual Please ensure that you read this manual carefully before attempting to assemble or use your new product and retain for future use Contents Section Page General Information 4 Before you start 5 Safety 6 Exercise Information 7 Assembly 14 General Information Quality This exercise product has been designed and manufactured to comply with the latest BS EN 957 British and European Safety Standards Questions Should you encounter any difficulty with the assembly operation or use of your exercise product or if you think that you may have parts missing please DO NOT return it to your retailer but contact CUSTOMER SUPPORT by either of the following means Tel 0871 222 0881 or Fax 01535 637722 or support benysports co uk CUSTOMER SUPPORT is open from 9 00am to 5 00pm from Monday to Friday Queries If you do have any queries please ensure that you have the following information ready for our Customer Support Staff YOUR NAME YOUR ADDRESS YOUR PHONE NUMBER PRODUCT MAKE OR BRAND PRODUCT MODEL PRODUCT SERIAL NUMBER DATE OF PURCHASE NAME OF RETAILER PART NUMBERS REQUIRED Guarantee This product is guaranteed for DOMESTIC USE ONLY for a period of 1 YEAR from the original certified date of purchase During this perio2. Super Air Rower Page 15 Assembly 5 f Carefully unpack each component checking against the parts list that Beny Sports Co UK Ltd you have all the necessary parts to complete the assembly of your Unit 8 Riparian Way product The Crossings Cross Hills PLEASE NOTE that some of the parts may be pre fitted to major West Yorkshire components so please check carefully before contacting our BD20 7BW CUSTOMER SUPPORT team In any event please do not return the product to your retailer before contacting us first Tel 0871 222 0881 or Fax 01535 637722 or support benysports co uk CUSTOMER SUPPORT is open from 9 00am to 5 00 from Monday to Friday 1 Attach the two front stabilizer end caps 44 to the front frame stabilizer 41 Attach the front frame stabilizer 41 to the rowing rail 1 secured With two hex bolts 5 Page 16 Super Air Rower Assembly Slide the assembled seat 17 with seat carriage 23 on to the rowing rail 1 Attach the rear frame stabilizer 6 to the rowing rail 1 secured with two hex bolts 5 Super Air Rower Page 17 Assembly 3 Remove the screw pin knob 63 from the wheel support tube 61 pull out the pin 80 from the rowing rail 1 then turn the wire cage w support tube 61 to the front of the rowing rail 1 Store pin 80 in a safe place until the rower is folded for storage Note Take care not to trap the chain w
3. HANDLEBAR 1 75 UPPER CHAIN COVER 1 29 HANDLEBAR END 76 CHAIN PROTECTION 1 20 FOMGRIP 2 77 FAN WHEEL SENSOR W WIRE 1 SAORA 78 LOWER CHAIN COVER 1 32 M10COMENUT 2 79 33 FLAT WASHER 20 x 10 5 x 2 0mm 10 80 34 EYEBO MP 1 81 35 MONITOR PICKUP CABLE GROMMET 3 36 SELF CUTTING SCREW 4 x 50mm 4 37 FLAT WASHER 13x 5 2x 1 2mm 4 38 ALLEN BOLT x 40mm 1 39 LOWERROLLER 2 The majority of the above parts 40 MONITOR CONSOLE 1 will have been pre fitted to the 41 FRONT FRAME STABILIZER 1 master part or component 42 MONITOR SENSOR 2 Please check carefully as they 43 MONITOR SENSOR MOUNT 1 may NOT be supplied 44 FRONT STABILIZER END CAP 2 separately Super Air Rower Page 23 eo 609 fi It B ery Beny Sports Co UK Ltd Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW CUSTOMER SUPPORT is open from 9 00am to 5 00pm from Monday to Friday Tel 0871 222 0881 Fax 01535 637722 E mail support benysports co uk Copyright Beny Sports Ltd 2008 Printed May 2008
4. In a gradual and controlled manner return to the fully upright position curling overhand grip for Triceps muscle exercise or pulling underhand grip for Biceps muscle exercise the rowing grip towards the chest until fully extended Return to the start position and repeat EXERCISE No 3 LEGS ONLY ROWING This exercise will help tone and strengthen the muscles in your legs and back Start as shown in Fig 7 with your back straight and arms outstretched Slide down on the seat knees bent and grasp the rowing grip Extending your legs only and ensuring that you keep your back and arms straight push your body back toward the end of the rower main rail Return to the start position and repeat Super Air Rower Page 13 Assembly f ACCESSORY FITMENT LIST These are all the accessories you will need to complete the assembly of your product The following accessories are loosely assembled to the frame or master component and will need to be removed prior to assembly Item 2 Qty 8 Item 18 Qty 2 E S S D Item 33 Item 32 Item 62 Qty 6 Qty 2 Qty 2 The following accessories are supplied in a pack and should be checked before attempting assembly Item 5 Qty 4 Page 14 Super Air Rower Assembly Remove all the parts of your rower from the carton and place them on the floor carefully Assembling your rower is simple Follow these instructions carefully and it should takeyou around 20 25 minites
5. forward over your feet Tighten the thigh muscles and hold for 5 seconds Release and repeat 3 4 times Hamstring Stretch Sit on the floor with your right leg extended and place your left foot flat against the right inner thigh Stretch forward toward the right foot and hold for 10 seconds Relax and then repeat with the left leg extended Repeat 2 3 times Page 10 Super Air Rower Exercising Information Basic Aerobic Training Programme For your basic Aerobic Exercise routine vve suggest that you try the following Remember breathe correctly exercise at your own pace and do not over train as injury may result Week 1 amp 2 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 4 minutes at A Rest 1 minute Exercise 2 minutes at A Exercise slowly 1 minute Week 3 amp 4 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Rest 1 minute Exercise 3 minutes at A Exercise slowly 2 minutes Week 5 amp 6 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 6 minutes at A Rest 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Week 7 amp 8 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Exercise 3 minutes at B Exercise 2 minutes at A Exercise slowly 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Week 9 amp beyond Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Exe
6. your doctor and proper use of your product is essential Please read this manual carefully before commencing assembly of your product or starting to exercise Please keep all children away from exercise products when in use Do not allow children to climb or play on them when they are not in use For your own safely always ensure that there is at least 1 Metre of free space in all directions around your product while you are exercising Regularly check to see that all nuts bolts and fittings are securely tightened Periodically checking all moving parts for obvious signs of wear or damage Clean only with a damp cloth do not use solvent cleaners If you are in any doubt do not use your product but contact CUSTOMER SUPPORT by any of the means listed on the opposite page Before use always ensure that your product is positioned on a Solid flat surface If necessary use a rubber mat underneath to reduce the possibility of slipping in use Always wear appropriate clothing and footwear such as training shoes when exercising Do not wear loose clothing that could become caught or trapped during exercise Storage and Use Your product is intended for use in clean dry conditions You should avoid storage in excessively cold or damp places as this may lead to corrosion and other related problems that are outside our control Weight Limit Your product is suitable for users weighing 253LBS 18 0 Stones 115KG or le
7. ABILIZER END CAP 54 O FOOTPEDAL 2 8 SPACER 16 x 102x iimm 4 55 MACHINE SCREW M6 x 25mm 6 8 2 56 PIVOT SHAFT M10 x 246mm 1 10 RETURN CHORD SUPPORT ASSEMBLY 1 57 SPRING E a ak SE Le Wood E DE LE Re dE 1 11 SPACER 16 x 10 2 7 2 58 SPACER 12 8 4 12 5 1 12 RETURN CHORD 1 59 UPPER ROLLER tame att XC ria mri SE 2 9 BETURN CHORD BRACKET 60 AIR FAN SENSOR MIDDLE CABLE 1 14 DRIVE CHAIN i da del 1 61 MAIN a as 8 S M B BN S B M 1 15 DRIVE CHAIN MOUNT BRACKET 1set 62 ALLEN HEAD BOLT M8 x 25mm 3 16 DRIVE CHAIN CLIP 1 63 SCREWPINKNOB 1 1 64 CAGE FAN COVER L amp R 2 18 HEX BOLT M10 X 1 5P x 110mm 2 65 RAIL END CAP de em Ed OR e 1 19 SPACER 16 x 10 2 8 66 RECTANGULAR END 1 OO ROMER REC EC 6 l 21 MIONYLONLOCKNUT 10 68 BUSHING 22 x 16 11 2 22 RAIL CROSSBAR M10 x 140mm Lu 2 69 FAN WHEEL non on 1 24 Gar o S 70 SPRING CLIP 916 x 1 0mm 2 24 6 NYLON LOCK 8 71 FLAT VVASHER 32 x 16 0 5 2 25 ADJUSTER 2 72 FAN COVER MOUNT 6 26 1 73 SELF CUTTING SCREW x 15mm 13 27 M8NYLONIOCKMIT 3 74 MONITOR PICKUP 1 28
8. ay help Prepare the Work Area It is important that you assemble your product in a clean clear uncluttered area This will enable you to move around the product while you are fitting components and will reduce the possibility of injury during assembly Work with a Friend You may find it quicker safer and easier to assemble this product with the help of a friend as some of the components may be large heavy or awkward to handle alone Open the Carton Carefully open the carton that contains your product taking note of the warnings printed on the carton to ensure that the risk of injury is reduced Be aware of sharp staples that may be used to fasten the flaps as these may cause injury Be sure to open the carton the right way up as this will be the easiest and safest way to remove all the components Unpack the Components Carefully unpack each component checking against the parts list that you have all the necessary parts to complete the assembly of your product Please note that some of the parts may be pre fitted to major components so please check carefully before contacting our CUSTOMER SUPPORT team In any event please do not return the product to your retailer before contacting us first Super Air Rower Page 5 Safety 2 Before you undertake any programme of exercise that will increase cardiovascular activity please be sure to consult with your doctor Frequent strenuous exercise should be approved by
9. d we have the right to Provide parts for the purchaser to effect repair b Repair the product returned to our warehouse at the purchaser s cost This guarantee does not cover wear and tear on upholstery or consumables This guarantee does not cover abuse defects caused by storage or use outside those intended If you need to advise us of a defect with your product and in order for us to service any requirement for replacement parts or repairs we may ask for proof of purchase Failure to do so may result in any claim for replacement parts or repairs being refused This guarantee both given and implied applies to the original purchaser only is not transferable and will be invalidated if used outside of the above criteria This guarantee is valid only in the United Kingdom and Eire This does not affect your statutory rights as a consumer Customer Support Tel 0871 222 0881 or Fax 01535 637722 or Email support benysports co uk CUSTOMER SUPPORT is open from 9 00am to 5 00 from Monday to Friday Beny Sports Co UK Ltd Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW Page 4 Super Air Rower Before you Start Tools If required most of our products are supplied with basic tools which will enable you to successfully assemble your product However you may find it beneficial to have a soft headed hammer and perhaps an adjustable spanner handy as this m
10. e count feeling a slight pull on the left side of your neck Next rotate your head back for one count stretching your chin Then rotate your head to the left for one count feeling a slight pull on the right side of your neck Lastly drop your head to your chest for one count Repeat 2 to 3 times Toe Touch Slowly bend forward from your waist letting your back and shoulders relax as you lower your trunk Gently stretch down as far as is comfortable and hold for 10 seconds Super Air Rower Page 9 Exercising Information Shoulder Lift Rotate and lift your right shoulder up towards your ear for one count Relax then repeat for the left shoulder Repeat 3 4 times Calf Achilles Stretch Turn towards the wall and place both hands on it Support yourself with one leg while the other is placed behind you with the sole flat on the floor Bend the front leg and lean towards the wall keeping the rear leg straight so that the calf and Achilles tendon are stretched hold for 5 seconds Repeat with the other leg Repeat 2 3 times Side Stretch Open both arms to the side and gently lift them above your head Reach your right arm as high as you can for one count gently stretching the muscles of the stomach and lower back Repeat the action with your left arm Repeat 3 4 times Inner Thigh Stretch Sit on the floor and pull your legs toward your groin the soles of your feet together Hold your back straight and lean
11. er has a factory welded main frame and once fully assembled correctly should not need further alignment However in the interest of safety please always ensure that your Super Air Rower is positioned on a Solid flat surface If necessary use a rubber mat underneath to reduce the possibility of slipping in use LUBRICATION and MAINTENANCE The moving parts in your Super Air Rower are all pre lubricated at assembly and should not require further attention We strongly recommend however that the rower is used inside and stored in a dry condition To clean the metal and plastic components a general household cleaner can be used but please be sure to dry the rower and any attachments before use Page 20 Super Air Rower Exercise Notes Use this space to record your own exercise routine results Super Air Rower Page 21 Assembly Super Air Rower Page 22 Assembly ay 45 TRANSPORTATION ROLLER 2 46 ROLLERAXLE 2 PART No DESCRIPTION ary 47 COUNTER SENSOR W WIRE 1 1 ROWINGRAIL 1 48 SELF CUTTING SCREW M5 x 15mm 2 D SCREW M6x15mm 8 49 FLAT WASHER 12 X 96 4 1 2 6 3 SPACER 13 x 8 2 8mm TM 2 50 PIVOT SHAFT M10 x 246mm 1 4 BUSHING 2 51 NYLON LOCKNUT M10 x 7mm 1 5 HEXBOLTMBx tam CCS 4 52 SPACER 16 10 2 0 3 6 FRAME STABILIZER 1 53R L FOOT PEDAL MOUNT BRACKET L amp R 2 7 REAR ST
12. g Arm strength in order to generate more drag on the air fan the exercise resistance will increase allowing the muscles in the legs thighs arms and lower back to be strengthened by the rowing aclion Your cardio vascular fitness will with time also benefit EXERCISE MONITOR FUNCTIONS With your Super Air Rower the 3 screen 6 function Exercise Monitor is set to start automatically when you begin to row However it is possible to switch on the monitor by pressing the Page Change Button at the bottom of the monitor To save battery consumption the monitor will also switch off after it has been idle for approximately four minutes Please refer to the leaflet supplied with the Exercise Monitor for all operational functions Page 12 Super Air Rower Exercising Information EXERCISE No 1 THE COMPLETE ROWING ACTION This exercise will help tone and strengthen the muscle groups in your legs arms shoulders back and stomach Start as shown in Fig 1 with the rowing grip fully home Slide down on the seat knees bent and grasp the rowing grip Slowly move backwards keeping a straight back extending the legs and pulling the rowing grip towards your chest Return to the start position and repeat EXERCISE No 2 ARMS ONLY ROWING This exercise will help isolate the muscles in your arms shoulders back and stomach Start as shown in Fig 4 with your legs straight Lean forward and grasp the rowing grip
13. ith the Pin 63 when re inserting 63 Page 18 Super Air Rower Assembly 4 Connect the socket of air fan sensor wire 60 to the male plug in the rear of the exercise minitor 26 Fig A Connect the socket of monitor pickup cable 74 to the other plug fig B Make sure that the contacts are pushed fully home Attach the monitor 26 to the top of monitor console 40 Make sure that sensor wire and pickup cable cannot be trapped Connect the monitor pickup cable 74 to the count sensor cable 47 To ensure that the contacts are pushed fully home Fig C Insert the pin 80 to the hole on the frame again RESISTANCE ADJUSTMENT Your Super Air Rower does not have a user applied resistance adjustment However to ensure smooth efficient rowing action your Super Air Rower applies its resistance by the action of the air drawn into the fully enclosed air fan cover The greater the effort put into the rowing action the greater in relation the resistance becomes Super Air Rower Page 19 Assembly There is no other way of increasing rowing resistance during your exercise routine but please bear in mind that rowing is essentially an aerobic exercise In the interest of safety do NOT use polish or any lubricant on the seat footplates or foam handgrips OPERATING ADJUSTMENTS and GENERAL USER INFORMATION LEVELLING THE AIR ROWER For security and stability your Super Air Row
14. ly by six to get your pulse rate This should be taken before you start to exercise for easy reference People who have a greater aerobic fitness have a lower resting pulse level and will also be able to exercise with a higher pulse level Target Zone To determine your target zone see the chart opposite If you are new to exercise and by definition unfit refer to the left column If you exercise regularly and have good aerobic fitness refer to the right column Page 8 Super Air Rower Exercising Information USERS AGE Years Target Zone cont UNCONDITIONED CONDITIONED TARGET ZONE A TARGET ZONE B Beats per Minute Beats per Minute 20 24 25 29 145 165 155 175 140 160 150 170 30 34 35 39 135 155 145 165 130 150 140 160 40 44 45 49 125 145 135 155 120 140 130 150 50 54 55 59 115 135 125 145 110 130 120 140 60 and over 105 125 115 135 Cool Down To decrease fatigue and muscle soreness you should also cool down by walking at a slow relaxed pace for a minute or so to allow your heart rate to return to normal Warm Up and Cool Down Exercises Hold each stretch for a minimum of ten seconds and then relax Repeat each stretch two or three times Do this before your Aerobic Exercise session and also after you have finished Head Roll Ro ate your head to the right for on
15. rcise 3 minutes at B Exercise 2 minutes at A Exercise slowly 1 minute Repeat entire cycle 2 or 3 times This is only a suggested programme and may not suit every individual s needs Super Air Rower Page 11 Exercising Information EXERCISING WITH YOUR AIR ROWER It is possible to use your Super Air Rower in two different ways to increase cardiovascular fitness and create lower body upper body leg and arm strength AEROBIC WORKOUT It is not possible to manually increase or decrease the rowing resistance for aerobic workouts on your Super Air Rower in order to build cardiovascular fitness However the Rowing strength increases proportionately with the rowing speed and effort E g the harder or quicker you row the more resistance or drag is created by the Air Fan With all aerobic exercise you should exercise at a constant reasonable pace when warmed up See the section about Warm Up and Target Heart Rate Training elsewhere in this booklet The aerobic benefit of the exercise will increase as the rowing rate increases and your cardio vascular fitness will benefit as a result The muscles in the legs thighs arms and lower back will also be strengthened by the rowing action STRENGTH WORKOUT As with the Aerobic Workout it is not possible to directly increase the rowing resistance for a full strength workout on your Super Air Rower in order to build muscle strength However if you increase your Rowin
16. ss Conformity This product conforms to BS EN 957 PARTS 1 and 7 Class HOME USE Class It is NOT suitable for therapeutic purposes Page 6 Super Air Rower Exercising Information Beginning How you begin to exercise will vary from person to person If you have not exercised for a long period of time have been inactive for a while or are severely overweight you MUST start slowly increasing your exercise time gradually by perhaps only a few minutes for each session per Week Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can help make you feel better look better and will almost certainly enable you to enjoy life more Aerobic Fitness Aerobic exercise is simply defined as any sustained activity that increases the supply of oxygen to your muscles via the blood pumped by your heart With regular exercise your cardiovascular system will become stronger and more efficient Your recovery rate i e the time taken for your heart to reach its normal resting level will also decrease Initially you may only be able to exercise for a few minutes each day Do not hesitate to breathe through your mouth should you need more oxygen Use the talk test If you cannot carry on a conversation while exercising you are working too hard However aerobic fitness will be gradually built up with regular exercise over the next six to eight weeks Do not be disco
17. uraged if it takes longer than this to begin to feel less lethargic everyone is different and some will achieve their targets quicker than others Work at your own comfortable pace and the results will come The better your aerobic fitness the harder you will have to work to stay in your target zone Super Air Rower Page 7 Exercising Information Warm Up A successful exercise programme consists of three parts Warm Up Aerobic Exercise and Cool Down Never start a training session without warming up Never finish one without cooling down correctly Perform between five and ten minutes of stretching before starting your workout to prevent muscle strains pulls and cramps Aerobic Exercise Session Those new to exercise should exercise no more than every other day to start with As your fitness level increases increase this to 2 in every 3 days When you are comfortable with your routine exercise for 6 days per week Always take at least one day off per week Exercising in your Target Zone To ensure that your heart is working in its exercise target zone you need to be able to take your pulse If you do not have a pulse monitor either from the product you are using or a proprietary independent unit you will need to locate the pulse in your carotid artery This is situated in the side of the neck and can be felt by using the index and middle fingers Simply count the number of beats you feel in 10 seconds and then multip
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