MOTIVE - Progression Fitness
Contents
1. After each training session you need to row at the lightest level of resistance for one minute to slow your body down to a resting level gradually Values you can set The RTX8 offers the option of setting maximum values before you start your training These values can be set both for a manual training programme or for one of the preset programme If you use this option for a preset programme training the computer will adjust the programme to the values you set If a maximum value is reached a sound signal will indicate this to you The values you can set are THR Target heart rate frequency CAL calories burnt DST distance covered TIME training time COUNT number of strokes You can set these values as follows 1 Press SET a number of times until the numbers next to the above mentioned values start to blink on and off 2 Use the LEVEL keys or to set the correct values 3 Press the SELECT key to confirm 4 Start your training or select a programme as described earlier Display values By pressing the SELECT key during your training you can choose the values that are displayed You can also select SCAN with this key which will tell the computer to display the different values in order on the screen Clarity display If you want to set the clarity of the display you can press the SET key at the same time as the or key Power The amount of force used for each rowing stroke can be read at the POWER indi2. Nr 70 71 73 74 75 76 77 78 82 85 87 89 91 92 93 95 97 98 101 102 103 104 105 108 109 111 Part Flywheel housing right Flywheel housing left Housing Air intake grill Main axle Washer 20x17x4mm Brass bearing Main axle holder Spring Grill Resistance Brake Flywheel Flywheel cylinder Flywheel bearing Bearing 30x17x9 Lock washer Washer 20x17x7mm Chain guide Counter Cable stop Stabilizer Bolt M8x15 C Bolt M5x16 G Nut M5 Lock washer Folding mechanism Mechanism housing right Computer Mechanism housing left Quantity Rd SB BB YNND m m m m a m m PM eB Ss Ss es Se NY m i os os m 24 5 General information 1 Important information Do not place hands or feet under the rowing machine Never hold your breath during a training session Your breathing should be at a normal interval depending on the intensity of the training Start your training schedule slowly and build it up gradually Always wear appropriate clothing during training Don t wear anything that s too loose and can get caught between moving parts of the equipment When folding or moving the equipment always use the appropriate lifting techniques to prevent back injury Check screws and bolts regularly and fasten them if they are loose The owner of the rowing machine is responsible for all users to be aware of the warnings and instructions as
3. If you want a change in pace sometimes you can opt for a different programme 2 6 You must then set the resistance at sucha level that your heart rate stays in the right range 22 2 Introduction 5 General information Training schedule to lose weight follow up to introduction training schedule Schedule week 7 and 8 Front housing Train at 60 of your maximum heart rate Max 6 times per week Handle bar Display Warming up 5 10 min Train 7 min at programme 7 Seat Rest 1 min Foot plates Train 5 min at programme 7 Base Row calmly at programme 1 for 1 min Cooling down 5 min 9 Frame base Schedule week 9 and beyond Train at 60 of your maximum heart rate aa he M ax 6 times per week are 50cm total weight 25kg Warming up 5 10 minuten Train 10 min at programme 7 Rest 1 minuut Repeattraining 2 or 3 times Row calmly at programme 1 for 1 min Cooling down 5 min If you want a change in pace sometimes you can opt for a different programme 2 6 You must then set the resistance at such a level that your heart rate stays in the right range 21 3 Fitness Whatis fitness In general a fitness exercise can be described as an activity that makes your heart pump more oxygen from your lungs to your muscles by means of circulating the blood The more strenuous the training the more fuel oxygen the muscles need and the more work the heart has to do
4. Train 4 min at programme 7 Rest 1 min Train 2 min at programme 7 Row calmly at programme 1 for 1 min Cooling down 5 min Schedule week 3 and 4 Train at 60 of your maximum heart rate M ax 4 times per week Warming up 5 10 minuten Train 5 min at programme 7 Rest 1 min Train 3 min at programme 7 Row calmly at programme 1 for 1 min Cooling down 5 min For each individual the best way to start training is different If you have not exercised in some time or are overweight you should start your training schedule slowly and gradually increase the level of activity In the last chapter of this instruction manual you will find several different training schedules chapter 5 general information You can use these schedules to reach your training goals The schedules are divided in two phases The first phase can be used for beginners or persons who start training after a long period of inactivity During this phase the level of intensity is built up gradually After six weeks the second phase begins You can then choose a training schedule to lose weight or improve your stamina 19 3 Fitness A good training schedule starts with a good warming up and ends with a cooling down of the muscles This will prevent painful muscles and injury Below you will find some suitable exercises Head Roll Tilt your head to the right Hold this for one second so that you feel a little pull in the muscles on the
5. mentioned in this instruction manual A Warning have your physical condition checked by a licensed physician before you start training This is particularly important for persons over 35 years old or persons who have any problems with their health Read all instructions before using the equipment Flow Fitness is not responsible for any personal injury or damage to property caused by the use of this equipment The RTX8 Air Row er is not suited for rental or use ina commercial or professional environment 23 2 Introduction Thank you for purchasing the M OTIVEfitness RTX8 Air Rower In buying the RTX8 Air Rower you have become the owner of a unique training machine The RTX8 Air Rower is the only rowing machine that uses natural air resistance and it will adjust the resistance automatically to your heart beat Before starting your training you can indicate on the computer the heart rate per minute at which you want to train The computer will then increase or decrease the resistance during the training to increase or decrease the training intensity As a result of this your heart rate will raise or lower itself to remain at the level that is ideal for your training and you will attain your desired training goals The principle of air resistance of the RTX8Air Rower gives you a realistic rowing experience By pulling the handle with lesser or more intensity the resistance will be lower or higher This is caused by the resoluti
6. to pump oxygen rich blood to the muscles If you are in good physical shape your heart can pump more blood to the muscle with each contraction This means the heart doesn t have to contract as many times to transport the necessary oxygen to your muscles Your resting heart beat and heart beat when exercising will therefore decrease While training it is important to monitor your heart rate The heart rate is essential for the result of your training Your best training heart rate depends firstly on your age Your maximum heart beat can be determined by this Secondly the most effective heart rate depends on your training goals If your training goal is to lose weight then the most effective training is at 60 of your maximum heart rate If your training goal is to improve your stamina then you should train at 85 of your maximum heart rate The body stores energy in two forms carbohydrates and fat When we exercise we use a combination of these two energy supplies If the training intensity is at a high level the body will mostly choose the energy that burns fast carbohydrates Since there is a limited supply of these carbohydrates you can t continue this for a long period of time When training at a low intensity the body will mostly choose to use a long lasting source of energy fat Since this is stored in large quantities in the body you can continue this kind of training for a longer time Below you will find a schedule allowing you to calc
7. FITNESS RTX8 AIR ROWER User manual 5 General information MOTIVEfitness has a warranty period for this rowing machine of 24 months from the date of original first purchase Proof of purchase is the original invoice and the warranty card that was filled out and sent back to MOTIVEfitness Within the warranty period M OTIVEfitness will repair or replace any flaws that are the result of material or production errors at its own discretion If the product has broken down we advise you to contact the vendor where you purchased the rowing machine and report the defect This warranty does not cover Repairs to the product that have been done by persons not appointed by M OTIVEfitness to do so or without their express written consent Abuse improper installation or improper maintenance of the product or a defect that is the result of normal wear and tear as determined by M OTIVEfitness The product has been used in a way that is not according to the instructions as given in this instruction manual The product has been used in circumstances other than described in this instruction manual Defects that were caused by external factors outside of normal use of this product The warranty period will not be renewed or lenghtened by any repairs during the warranty period with the exception that any warrantied repairs carry their own warranty period of three months 25 Content 1 Important information 1 1 Health 1 2
8. Safety 2 Introduction 2 1 Contents of package 2 2 Important parts 2 3 Specifications 3 Fitness 3 1 Training by heart rate 3 2 Warming up and cooling down 3 3 Rowing technique 4 Use 4 1 Assembly 4 2 Use of the chest belt 4 3 Use of the computer 4 4 Storage 4 5 Maintenance 5 General information 5 1 Training schedules 5 2 Exploded view and list of parts 5 3 Warranty conditions Www oou 631 1 Important information Important read this instruction manual first and follow the instructions carefully before using the RTX8 Air Rower Consult an expert to determine the training level that is most suitable for you If you experience any dizziness nausea or any other physical discomfort while training cease the training immediately and consulta physician Watch your heart beat during the training and immediately stop training when values are inconsistent We advise you to do warming up and cooling down excercises during five to ten minutes before and after use of the rowing machine This way your heart beat can increase and decrease gradually and you can prevent painful muscles Only use the rowing machine in the way described in this instruction manual Before using the rowing machine check that it functions as it should In case of malfunction or defect stop training immediately and contact your vendor Do not use the rowing machine when there is a malfunction This rowing
9. and to make it tight but not too tight to be uncomfortable 3 Make sure that the moistened electrode plates are in direct contact with the skin 4 When the computer receives your heart rate this will automatically be displayed In case the computer doesn t display your heart rate check to see if the electrodes are moist and if the band is tight enough Training overview display KM H ML H Speed displayed in kilometres per hour or miles per hour Battery indicator POWER Force of rowing stroke TIME time count COUNT count 500m 500M expected time for 500 meters ST distance PD speed DO total distance since last battery change AL calories burnt p p ouo no M strokes per minute M rounds per minute es SET Switch between different values when setting the computer LEVEL Increase or decrease values MOTIVE FITNESS 13 4 Use Program 1 Manual gogooopogooonoog EET ERE ERE RE EDC CORR EET REE Pammana FE Program 2 Up amp down Dooooooooooooooo ERE REE EN BEER RER REE HE ponon jm Program 3 Short interval pogogoonnonnogog ERE ERE REE EN BOD EOP EO reo oer 8080080080080080 Program 4 Long interval Dooooooooooooooo Beooeooso0so0o0o000 Emamma Program 5 Variation BEER RE ER EM ERE ERE REE EEN nonan Program 6 To the max ggoononononnnonn Program 7 Heart rate max 60 pooooma omsoom mema aa aa
10. cator This allows you to row in a constant manner and equally divide your strength during the training program The rowing machine can be folded and moved easily with just a few simple steps This allows for easy storage Below you will find instructions on how to do this 15 4 Use 6 Place a screw driver at the bottom edge of the display Lift up the display with the screw driver The container for the batteries is now visible Place the four batteries in the container as indicated Replace the display and press firmly so you hear it click into place The rowing machine is now ready for use 12 4 Use AGE as set by the user PROGRAM ME Number of selected programme Resistance indicator PULSE Heart rate per minute only when the chest belt is used THR Target Heart Rate Heart rate frequency that has been set SCAN Switch between display values automatically SELECT 1 confirm selected value 2 Set display mode PROGRAM ME select training programme RESET Press for 3 seconds reset all values The chest belt registers the heart beat This is sent to the computer by an electromagnetic pulse The computer will display the heart rate Below you will find step by step instructions on how to use the chest belt 1 Moisten the ribbed electrode plates on the inside of the chest belt 2 Place the chest belt just below the breast muscles and fasten the band Adjust the length of the elastic b
11. ing Stretch Sit down on the floor with your right leg extended in front of you and place the sole of your left foot on the inside of your right upper leg Bend forward in the direction of your right foot and hold this position for ten seconds Relax and then do the same with your other leg Repeat two or three times 4 Use The metal and plastic parts of the rowing machine can be cleaned with a standard household cleaning agent However make sure that all parts are dry before they are used again The moving parts of the rowing machine were checked and lubricated in the factory MOTIVEfitness advises you to do some periodical maintenance that you can easily do yourself The chain Once every two months the chain needs to be lightly greased with ball bearing grease Wheel gutters Once every two weeks the wheel gutters in the aluminium frame need to be cleaned out with the sticks that were provided with the rowing machine If any dirt is stuck you can dip the stick in thinner or benzine and run it through the gutters several times until the dirt has been cleaned out Batteries To replace the batteries you can use a screwdriver and place it under the edge at the bottom of the computer display You can lift the bottom of the display up to open it The battery holder is now visible Place the four batteries in the holder as directed Replace the display cover and firmly press it until you hear it click into place To prevent unnecessary
12. left side of your neck Do the same for the other side front and back Repeat two or three times Toe Touch Slowly bend forward with your back and arms relaxed Bend as far as you can and hold the position for ten seconds Repeat this two or three times Shoulder Lift Lift your right shoulder and turn it clockwise two times Then turn it counter clockwise two more times Relax and do the same exercise with your left shoulder Repeat this three or four times Calf Stretch Place two hands against a wall Place one foot about thirty centimeters behind its original position and put your foot flat on the floor Bend your forward leg and lean against the wall Stretch your back leg and feel the muscle in your calf stretch Hold this position for five seconds and repeat with your other leg Repeat this two or three times Side Stretch Extend both your arms up in the air and reach as high as you can with your right arm Lean a bit to the left so that the muscles in the right side of your torse are stretched Hold this position for one second Relax and make the same motion on the other side of your body Repeat this three or four times Inner Thigh Stretch Sit down on the floor and bend your legs Place the soles of your feet against each other Keep your back straight and bend forward over your feet This stretches the muscles on the inside of your upper legs Keep this position for five seconds relax and repeat it three or four times Hamstr
13. machine is only meant for use in the home and it has to be positioned ona flat surface The rowing machine can only be used by one person at the time This equipment can be used by persons with a body weight of up to 120 kilos Always make sure that there is at least one meter of free space in all directions around the rowing machine when you are training Don t stick any objects in any openings of the equipment Keep children and pets away from the rowing machine Handicapped persons should get consent from a medical expert and follow their directions for training with the rowing machine 5 General information Part Handlebar Chain Front frame Gripping plates Centre frame Axle pully Pully Cable Spacer 14x12x27 Hinge axle Servomotor Handle bar hook Screw 4 9x30 A Bolt M6x15 Nut m6 Screw 4x12 I Nut m10 Footstrap Back frame Bolt M8x150mm Locking knob Distance Holder Pully rubber band Bolt M8x90mm Rubber band Mounting part hinge Mounting part framebase Housing frame base Rubber band hook Magnet sensor Tape Bolt M8x55mm Nut M8 Seat stop Protection plate Frame base Wheel housing Wheel Magnet Seat Screw 6x20 J Base Base cap Wheel housing Wheel base Wheel axle Screw 3 9x16 B Bolt M8x55 F Quantity 1 1 1 2 1 1 1 1 2 1 1 1 1 9 8 10 6 2 2 1 1 1 1 1 1 1 1 2 1 2 1 1 1 7 2 2 1 1 6 1 1 4 1 2 2 2 2 4 2
14. mm mm porpsrnnoronsnon Bocosooecoosooco BOooooomEqeooooo Program 8 Heart rate max 85 The RTX8 has a training computer that is developed specifically for the Transit rowing machine The display shows all values in a comprehensive manner and makes it easy to set values or select training programmes The RTX8 gives the user the capability to set various values manually or choose easily from one of the eight preset programmes Starting a training session you must enter your age This allows the computer to calculate the correct heart rate level to attain your training goals 1 Press the LEVEL key for three seconds RESET 2 The age is now displayed and the word AGE is visible 3 Use the LEVEL keys or to set the correct age 4 Press SELECT to confirm your entry Manually selected training Ina manually selected training you can start rowing immediately Your training time starts automatically and can be seen next to the indicator TIME If you have put on the chest belt correctly your heart rate can be seen on the display next to the indicator PULSE within seconds after starting to row During rowing you can adjust the resistance manually by pressing or next to the LEVEL indicator The display will then show you the level of resistance Preset training programs The RTX8 has eight different preset training programme Each programme has different levels of training Selecting the desired training programme will display the
15. ons per minute the fly wheel makes and the air that is displaced by it This feeling is comparable with rowing on water Furthermore this rowing machine has a computer that is easy to use and a modern look Finally the rowing machine is easy to fold and store In this instruction manual you will find all information necessary to use the rowing machine Also you will find tips and advice on how to make the most of your training sessions We advise you to carefully read this instruction manual before using the RTX8 Air Rower so that you can use it safely and benefit from it maximally Flow Fitness wishes you many successfull and enjoyable training sessions Rowing machine Frame base including two bolts Cleaning sticks Instruction manual Chest belt Assembly tool 5 General information Training schedule to improve stamina follow up to introduction training schedule Schedule week 7 and 8 Train at 85 of your maximum heart rate Max 6 times per week Warming up 5 10 min Train 7 min at programme 8 Rest 1 min Train 5 min at programme 3 Row calmly at programme 1 for 1 min Cooling down 5 min Schedule week 9 and beyond Train at 85 of your maximum heart rate Max 6 times per week Warming up 5 10 min Train 10 min at programme 8 Rest 1 min Train 10 min at programme 3 Repeat training 1 or 2 times Row calmly at programme 1 for 1 min Cooling down 5 min
16. se training levels graphically You must choose a training programme before you start your training 1 Press the PROGRAM ME key a number of times to choose the desired programme Programme 1 is the programme that allows you to set the level of resistance manually Programme 2 through 6 are programmes that increase and decrease the level of resistance in a certain pattern A representation of these programme is shown to the left You can also adjust the level of resistance during these programme by pressing or next to the indicator LEVEL Programme 7 and 8 are heart rate driven programme The resistance of the rowing machine will be adjusted to your heart rate When you start your training the heart rate will be low and the computer will increase the resistance When the heart rate goes up the computer will decrease the resistance This allows you to maintain the correct heart rate to attain your training goals Programme 7 can be used when your training goal is to lose weight This programme allows you to train at 60 of your maximum heart rate Programme 8 makes you train at 85 of your maximum heart rate This is the most ideal heart rate level to improve your stamina 2 You can start training 14
17. ulate the best heart rate for your training In this schedule each age category has a range that your heart rate should be in during your training The middle column has the values you should try to maintain if you want to lose weight If you want to improve your stamina you should try to maintain the rates in the right column 5 General information Age Lose weight Improve stamina heart rate per minute heart rate per minute 60 85 20 24 120 118 170 167 25 29 117 115 166 163 30 34 114 112 162 158 35 39 111 109 157 154 40 44 108 106 153 150 45 49 105 103 149 145 50 54 102 100 144 141 55 59 99 97 140 137 60 and older 96 94 136 133 Schedule week 5 and 6 Train at 60 of your maximum heart rate Max 5 times per week Warming up 5 10 min Train 6 min at programme 7 Rest 1 min Train 4 min at programme 7 Row calmly at programme 1 for 1 min Cooling down 5 min After completing the introduction training schedule for six weeks you can choose the follow up training schedule that is best suited to your needs You can choose a schedule that will maximize your weight loss or one that will improve your stamina Both training schedules are shown below 20 5 General information 3 Fitness Introduction training schedule Schedule week 1 and 2 Train at 60 of your maximum heart rate M ax 3 times per week Warming up 5 10 minuten
18. wear MOTIVEfitness advises you to only use the rowing machine indoors and to only use and store it in a dry environment 18 4 Use 3 Fitness Unfolding lla 2 Unlock the frame by pressing down with your foot on the hinge of the folding mechanism Take hold of the base of the frame and tilt it backwards until it is on the floor J 7 3 Finally turn the knob on the bottom of the rowing machine tightly Before you begin place your feet in the footholds and tighten the bands over your feet Then take hold of the handle with both hands Start the rowing movement by bending your legs this will roll the seat forward Keep your torso straight arms out front and hands at knee height Then stretch your legs which will move you backwards on the rolling seat Your arms remain stretched and your torso straight When your legs are stretched you lean back a bit no more than 20 compared to your legs and pull the handle to your midriff At the same time you make your chest as wide as possible pull your shoulders back and point your elbows out slightly Keep your legs straight and bring your arms forward with your body still straight Then bend your legs and move forward until you are back in the original position This rowing motion exercises muscle groups in your abdomen arms legs shoulders and back 17 10 4 Use The Transit XT800 Air Ro
19. wer is easy to assemble The only part that needs assembly to make the rowing machine ready for use is the frame base You will find step by step instructions for assembly below 1 Take the rowing machine and small parts carefully out of the packaging and screw the two bolts out of the frame base 2 Place the seat in the frame Assemble the seat stop and place the plastic frame cover 3 Place the connection bracket of the frame base in the opening at the back of the frame Use the two bolts to fasten the frame base to the frame Use the assembly tool provided in the package in order to do this 4 Unlock the folding mechanism by pressing the lever 1 down with your foot Then fold the back of the frame down as far as it will go 2 11 4 Use Folding L a 1 Loosen the knob at the bottom of the frame 2 Take hold of the handle behind the seat 1 Roll the seat all the way to the back while holding the handle 2 Lift the back end of the frame by the handle 3 and tilt it until the locking system clicks into the hinge 3 Tilt the rowing machine backwards until itis only resting on the wheels The rowing machine can now be easily moved by rolling in the desired direction Important When folding the rowing machine always lift the back part of the frame by the handle attached to the back of the seat 16 4 Use
Download Pdf Manuals
Related Search