Ironman Fitness Magnetic Rower Power 10 User's Manual
Contents
1. MN 10000 1 MUN 13 MUEL UNH KUI i MUN IN tti oO un L oO un 0000001 E Fes o 00000 ing tt oO JW L oO un 11 Pro NUL MMU 1000001 NUL 12 Program 12 User setting Tt NUL NUL MTI MOUNU MI MUIN ram pr Pr Etre IRON AN 1 Program 1 Manual E ES E En EN 4 En En EE Program Profiles MUIDEN HOUDEN DUDA JUIN DOUTER NL DOUTER MOUIEN JUIN JULIA 2 Program 2 Rolling MUNN MUNN JOU MUNN OUENN UUN OUENN MOH MUNN NUL LL 3 Program 3 Valley JUN JOUR DOUTE JU i JUL JU i JOUET JUN JUTE SN 4 Program 4 Fat Burn DL DELL LUNA JUNE JUN JUNE JUN SUNN LLLI MMH IMM SUE 000 JU OUOU 5 Program 5 Ramp DL LL LL DUUUUE 6 Program 6 Manual URH MEH MEH l l l Warm up Excercises IRONM2. Limited Warranty This Limited Warranty applies in the United States and Canada to Products manufactured or distributed by Ironman Fitness Products L P under the Ironman Fitness Ironman Fitness brand name as used herein the Product or Products The warranty period to the original purchaser is listed above and commences on the date of original purchase of the product unless otherwise authorized by Ironman Fitness Ironman Fitness warrants that the Product purchased from Ironman Fitness or from an authorized Ironman Fitness reseller dealer for residential or personal use only unless otherwise authorized by Ironman Fitness in writing is free from defects in Materials and Workmanship relevant to the functionality of the Product at initial startup under normal use and during the applicable warranty period unless otherwise determined by Ironman Fitness This warranty excludes expendable parts if primary cause for warranty claim is wear Expendable parts pertain to components on the Product that are prone to normal wear and tear These items vary by Product and can include but not limited to hand grips skid pads pedals pedal straps poly v belts console overlays toggle switch button overlays luster free or dull ekg plates decals and any other items that are not essential to the operation of the Product unless otherwise determined by Ironman Fitness This warranty extends only to you the original pu
3. The calorie display will flash and then press the UP OR DOWN button to set up the desired calorie you would like to reach Press ENTER button to confirm your setting value The first segment will flash and then press the UP OR DOWN button to create your personal exercise profile Press the ENTER button to confirm your first segment of your exercise profile The second segment will flash and then press the UP OR DOWN button to create your personal exercise profile 10 Press the ENTER button to confirm your second segment of your exercise profile 11 Follow the above descriptions to finish your personal exercise profile 12 Press the START STOP to begin exercise NOTE 12 1 Your personal exercise profile will be stored in the memory of the monitor 2 When you reach the one of the targets such as Time Count Distance and Calories the monitor will produce a beeping sound and then stop 3 If you set up more than one target and you would like to reach next target press Console Instructions 7 Program 7 Intervals N00 L LY l SUEN 00H TU SURN UU l NL 8 Program 8 Mountain WOU IH IHI IH IH IHN HHH IMH MUOU MUH IHI MOU IHH 9 Program 9 User setting ii MUHI i MUU IN LLII TLE
4. Owners Manual POWER Customer Service 800 750 4766 Assembly 888 559 8810 Manufactured by Ironman Fitness Products 4009 Distribution Drive Suite 250 Garland TX 75041 www ironmanfitness com 715 00001 03 19 Rev C Serial tag is located on the side of the track Model Name Caution Date of Purchase Read all precautions and instructions in Serial Number this manual before using this equipment Table of Contents RgNMNAN Finer Table of Contents 2 Important Safety Information 3 Getting Started 4 Assembly Steps 5 Parts Identifier 5 Assembly Steps 5 Console Instructions 9 Warm Up Excercises 14 Monitoring Your Heart Rate 17 Workout Information 19 Frequency How Often Should You Exercise 19 Intensity How Hard Should You Exercise 19 Weight Management 18 Exercise Practice Procedures 19 Workout Brisk and Rhythmic Exercise 20 Cool Down Slow and Relaxed Exercise 20 Chest Strap Information 21 Notes 22 Parts List 25 Exploded Views 26 Warranty 27 IRON AN Important Safety information Etre WARNING Before using this unit or starting any exercise program consult your physician This is especially important for persons over the age of 35 and or persons with pre existing health problems The manufacturer or distributor assumes no responsibility for personal injury or property damage sustained by or through the use of this product WARNING To reduce the risk of electrical shock burns fire or other possible
5. have been too strenuous for your current fitness level Rest and reduce the intensity next time Fitness Safety The target heart rate chart indicates average rate zones for different ages A variety of different factors including medication emotional state temperature and other conditions can affect the target heart rate zone that is best for you Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition MHR Maximum Heart Rate THR Target Heart Rate 220 age maximum heart rate MHR MHR x 60 60 of your maximum heart rate MHR x 75 75 of your maximum heart rate For example if you are 30 years old your calculations will be as follows 220 30 190 190 x 60 114 low end or 60 of MHR 190 x 75 142 high end or 75 of MHR 30 year old THR Target Heart Rate would be 114 142 18 IRONMAN Workout Information Etre Frequency Intensity Time Target Heart Rate Zone The exercise practices include four major variables frequency intensity time target heart rate zone A continuous workout will help to improve your cardiovascular functions and increase the ability of your muscles to obtain the oxygen and nutrition A good workout pro vides a greater advantage to extend the endurance of muscle and body flexibility Frequency How Often Should You Exercise Three to five times a week is highly suggested to improve your car
6. injuries to the user it is important to review this manual and the following precau tions before operation SAFETY PRECAUTIONS AND TIPS 1 It is the owner s responsibility to ensure that all users of this unit have read the Owner s Manual and are familiar with warnings and safety pre cautions 2 This unit has a user maximum capacity of 275 pounds 3 The unit should only be used on a level surface and is intended for in door use only The unit should not be placed in a garage patio or near water and should never be used while you are wet Ironman Fitness recommends a mat be placed under the unit to protect floor or carpet and for easier cleaning 4 Follow safety information in regards to plugging in your unit Do not run the power cord underneath your unit Do not operate the unit with a damaged or frayed power cord 5 Wear comfortable good quality walking or running shoes and appropri ate clothing Do not use the unit with bare feet sandals socks or stock ings 6 Always examine your unit before using to ensure all parts are in working order 7 Allow the unit to fully stop before dismounting 8 Pets should never be allowed near the unit 9 Do not leave children unsupervised near or on the unit 10 Never operate the unit where oxygen is being administered or where aerosol products are being used 11 Never insert any object or body parts into any opening 12 For safety and to prevent damage to your unit no mo
7. the console will adjust the level of loading according to the heart rate detected For example the level of loading may increase while the heart rate detected is lower than TARGET H R Also the level of loading may decrease while the heart rate detected is higher than TARGET H R Asa result the user s heart rate will be adjusted to close the TARGET H R in the range of TARGET H R 5 and TARGET H R 5 1 Press the UP AND DOWN button to program 8 11 Console Instructions Z o gt S IRONMAN Etre 2 Press the ENTER button to enter your target heart rate program 3 The pulse display will flash and then press the UP OR DOWN button to set up the desired limit heart rate you would like to keep Press ENTER button to confirm your setting value 4 The Time display will flash and then press the UP OR DOWN button to set up the desired time to do the exercise Press ENTER button to confirm your setting value 5 The count display will flash and then press the UP OR DOWN button to set up the desired value Press ENTER button to confirm your setting value 6 The distance display will flash and then press the UP OR DOWN button to set up the desired distance you would like to reach Press ENTER button to confirm your setting value 7 The calorie display will flash and then press the UP OR DOWN button to set up the desired calorie you would like to reach Press ENTER button to confirm your setting value 8 Press the START STOP button to b
8. time period 7 years beyond the end of production cycle of a Product in question Disclaimer and Release EXCEPT AS EXPRESSLY SET FORTH IN THIS WARRANTY IRONMAN FITNESS MAKES NO OTHER WARRANTIES EXPRESSED OR IMPLIED INCLUDING ANY IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE IRONMAN FITNESS EXPRESSLY DISCLAIMS ALL WARRANTIES NOT STATED IN THIS LIMITED WARRANTY ANY IMPLIED WARRANTIES THAT MAY BE IMPOSED BY LAW ARE LIMITED TO THE TERMS OF THIS LIMITED WARRANTY NEITHER IRONMAN FITNESS NOR ANY OF ITS AFFILIATES SHALL BE RESPONSIBLE FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES SOME STATES DO NOT ALLOW LIMITATIONS ON IMPLIED WARRANTIES OR THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES SO THE ABOVE LIMITATIONS OR EXCLUSIONS MAY NOT APPLY TO YOU THIS LIMITED WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY ALSO HAVE OTHER RIGHTS THAT MAY VARY FROM STATE TO STATE THIS IS THE ONLY EXPRESS WARRANTY APPLICABLE TO IRONMAN FITNESS BRANDED PRODUCTS IRONMAN FITNESS NEITHER ASSUMES NOR AUTHORIZES ANYONE TO ASSUME FOR IT ANY OTHER EXPRESS WARRANTY 27 POWER Customer Service 800 750 4766 Assembly 888 559 8810 Manufactured by Ironman Fitness Products 4009 Distribution Drive Suite 250 Garland TX 75041 www ironmanfitness com IRONMAN IRONMAN TRIATHLON and M DOT are registered trademarks of the World Triathlon Corporation This product is licensed by the Ironman Triathlon 28
9. with a Factory Reconditioned Product that meets or exceed standards comparable to those of the replaced Product The warranty covering the replacement Product shall expire on the date the original warranty for the replaced Product would have expired unless otherwise determined by Ironman Fitness Conditions and Restrictions This warranty DOES NOT A cover shipping and handling charges export taxes custom duties and taxes or any other charges associated with transportation of the parts or Product beyond the initial courtesy period of 60 days from original date of purchase of the Product B extend to Products not purchased from Ironman Fitness or from an authorized Ironman Fitness reseller C extend to Products purchased rom online auction sites D cover any extended additional or third party warranties if not offered exclusively by Ironman Fitness in writing E cover Products installed at fee based facilities commercial environments gyms homes used as wellness centers etc F cover Products installed in light institutional environments non fee based acilities include for example and not be way of limitation fire houses police departments rehab centers hospitals clinics apartment complexes club houses etc G cover service calls to correct installation perform maintenance or instruct owners on how to use the equipment or H cover a Product on which the serial number has been purposefully or accidentally defaced o
10. with each arm Wrist Flexor Extend your right arm in front of you palm down elbow straight Point your fingertips toward the floor by bending at the wrist Using your left hand pull your right palm to ward you gently Hold for 20 seconds repeat three to five times with each arm Piriformis Stretch Lie on your back Bend your right knee and lift it halfway to your chest Grasp your knee with your left hand and pull it toward your left shoul der keeping both buttocks against the floor Hold for 20 seconds repeat three to five times with each leg Triceps Stretch Place your right hand behind your head palm facing your head With your left hand grasp your right elbow and pull downward until you feel a stretch in the back of your right arm Hold for 20 sec onds repeat three to five times with each arm Groin Adductors Stretch Sitting with your back straight bring the soles of your feet together Let your knees lower toward the floor Hold for 30 60 seconds or until muscles feel looser 15 Warm Up Excersises IRON AN Etre WARNING Before beginning this or any exercise program you should consult your physician This is especially important for individuals over the age of 35 or individuals with pre existing health problems Sis a Calf Stretch Face a solid structure such as a wall with your left foot ahead of your right toes straight ahead Bend your left knee press your hips for
11. 7 702 00048 702 00049 702 00050 702 00051 702 00052 702 00053 702 00054 702 00055 702 00056 702 00057 713 00003 702 00058 705 00002 705 00003 706 00037 706 00038 713 00005 713 00006 Description NUT 3 8 26 POWER 10 NUT 3 8 3T POWER 10 SCREW M8 35L POWER 10 SCREW M8 30L POWER 10 TAPPING SCREW 4 16 POWER 10 M8 NUT POWER 10 NUT 3 8 4T POWER 10 SHAFT 1 2 POWER 10 BOLT 3 8 120 L POWER 10 NUT 3 8 POWER 10 BOLT 3 8 105L POWER 10 NUT 3 8 7T POWER 10 BOLT M5 P0 8 15L POWER 10 M6 NUT POWER 10 SCREW M6 25L POWER 10 SCREW M8 25L POWER 10 BOLT M8 25L POWER 10 PIPE 12 5 8 2 10L POWER 10 M8 NUT POWER 10 BOLT 3 8 90L POWER 10 NUT 3 8 POWER 10 SCREW M8 40L POWER 10 SCREW M8 12L POWER 10 ADAPTOR POWER 10 WASHER POWER OF 10 SHROUD COVER RIGHT POWER OF 10 CONSOLE COVER POWER OF 10 PEDAL RIGHT POWER OF 10 PEDAL STRAP POWER OF 10 DC POWER WIRE POWER OF 10 EXT WIRE GEAR BOX amp CONSOLE POWER 10 ES lt 25 IRON 1 AN Exploded View a EJ S EN TR Oo MN Q C CD 26 IRON AN Warranty Information El AAA Residential and Personal Use Limited Warrant PLEASE READ THESE WARRANTY TERMS AND CONDITIONS FULLY AND CAREFULLY BEFORE USING YOUR IRONMAN FITNESS EQUIPMENT BY USING THE EQUIPMENT YOU ARE CONSENTING TO BE BOUND BY THE FOLLOWING TERMS AND CONDITIONS Frame Lifetime Parts 1 yr Labor 1 yr Missing Cosmetic Parts 30 Days
12. AN Fine EXERCISE GUIDELINES WARNING Before beginning this or any exercise program you should consult your physi cian This is especially important for individuals over the age of 35 or individuals with pre existing health problems Flexibility is a key to fitness Stretch all major muscle groups at least two to three times per week after a 5 to 10 minute warmup Stretch just to the point of a gentle tug If you have back joint or other health problems talk to your doctor firet Knees to Chest Lie on your back Bend your knees and lift your feet off the floor Grasp your knees with your arms and pull your knees toward your chest Hold for 20 seconds Repeat three to five times Prone on Elbows Lie on your stomach with your feet together Rest on your forearms with your elbows directly under your shoulders Relax lower back and abdomen into floor Hold for 30 60 seconds or until muscles feel looser Supline Lumbar Rotation Lie on your back with your knees bent Keeping your knees together and your shoul ders against the floor roll your knees to one side until you feel a stretch in your back or hip Hold for 30 60 seconds or until muscles feel looser Repeat on opposite side Cat and Camel Cervical Side Bends Shoulder Circles A Rest on your hands and knees Round your back by contracting your abdominal muscles and tucking in your pelvis hold for five seconds Then allow your back to sag toward the floo
13. N AN Eten IRONMAN Notes EE 23 Notes 24 e IRON AN Eten IRON AN Etre Ref A2 A3 A4 A5 AG A7 Parts List POWER OF 10 PART LIST REV A Part Description 723 00012 FRONT STABILIZER POWER 10 719 00001 SLIDE TRACK LOWER POWER 10 719 00002 SLIDE TRACK UPPER POWER 10 719 00003 PIVOT PLATE POWER 10 723 00013 SEAT CARRIAGE POWER 10 719 00004 PULLEY POWER 10 702 00029 FIXING HOUSING POWER 10 707 00001 GEAR BOX POWER 10 705 00001 SHROUD COVER LEFT POWER 10 702 00030 END CAP 76 POWER 10 706 00030 PEDAL LEFT POWER 10 707 00002 CONSOLE POWER 10 706 00031 COVER RUBBER POWER 10 706 00032 COVER CONSOLE PLASTIC POWER 10 706 00036 COVER REAR POWER 10 706 00033 FOOT CAP POWER 10 710 00007 KNOB CONNECTER POWER 10 710 00004 POP PIN POWER 10 719 00005 PU WHEEL 37 POWER 10 710 00006 LEVELER POWER 10 713 00001 HRC WIRE POWER 10 702 00031 END CAP POWER 10 710 00005 PLASTIC PULLEY POWER 10 706 00034 HAND GRIP POWER 10 706 00035 RUBBER STOPPER POWER 10 711 00001 MAGNETIC FLYWHEEL POWER 10 702 00032 SPRING FOR IDLE PULLEY POWER 10 713 00002 SENSOR WIRE POWER 10 713 00004 EKG EXTENSION CABLE POWER 10 702 00033 CARRIAGE BOLT M8 90L POWER 10 702 00034 M8 NUT POWER 10 Qty Ref 1 SN AE ND SR GO NO ES ES Sk Sk kk Rk E a a oa wm Part 702 00035 702 00036 702 00037 702 00038 702 00039 702 00040 702 00041 702 00042 702 00043 702 00044 702 00045 702 00046 702 0004
14. diovascular and muscle fitness Intensity How Hard Should You Exercise The intensity of an exercise is reflected in your heart rate Exercise must be sufficient to strengthen your heart muscle and condition your cardiovascular system Only your doctor or an authorized coach can prescribe the target training heart range appropriate for your par ticular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate periods of moder ate and easy exercise to help your body adapt to new levels of exertion without unneces sary strain The inability to maintain a smooth rhythmic motion is a sign that your speed or elevation is too high If you feel out of breath before you have exercised 12 minutes you are probably overdoing it As your fitness level improves you will need to increase your workload to reach your target heart rate The first increase may be necessary after two to four weeks of regular exercise Never exceed your target heart rate zone Weight Management Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat For weight control how long and how often you exercise is more important than how hard you exercise Exercise at least four to five times a week Reach and maintain 60 75 of your maximum heart rate with moderate exercise Exercise for 30 45 minutes at 60 65 of your target heart rate Here are some tips to achieve you
15. egin exercise Note 1 You must set up the pulse value in this program because it is a heart rate control program 2 If you do not set the pulse value the initial setting value is 90 bpm heart beats per minute 3 When you reach one of the targets such as Time Count Distance and Calories the monitor will produce a beep sound and then stop 4 If you set up more than one target and you would like to reach next target press START STOP to exercise again User Setting Program U1 to U4 Users are free to edit the values in the order of TIME COUNT DISTANCE CAL and the level of loading in 10 intervals The values and profiles will be stored in the memory after setup Users may also change the ongoing loading in each interval by pressing up or down button and they will not change the level of loading stored in the memory 1 2 3 4 La 8 9 Press the UP AND DOWN button to the User setting program Press the ENTER button to enter this program The Time display will flash and then press the UP OR DOWN button to set up the desired time to do the exercise Press ENTER button to confirm your setting value The count display will flash and then press the UP OR DOWN button to set up the desired value Press ENTER button to confirm your setting value The distance display will flash and then press the UP OR DOWN button to set up the desired distance you would like to reach Press ENTER button to confirm your setting value
16. er 10 Magnetic Rower will require some assembly Unpack the box in a clear area Remove packing material Do not dispose of packing material until assembly is complete and unit is working properly Place the unit on a clean level surface for assembly Make sure there is easy access to an electrical out let Before assembling the unit should be placed as close as possible to its final loca tion If you are missing any parts please call Ironman Fitness at 1 800 750 4766 Tools have been provided to assist with product assembly IRON AN Assembly Steps Etuerr C1 Knob iy aie oy 28 Washer 1 Screw 10 Screw 28 Parts Identifier HA C2 Knob 27 Washer 24 a Smaller parts enlarged for view B9 Seat TT FO 6mm 13 1 4mm AQ Y AR E D Tool Assembly Steps Figure 1 Assembly for front stabilizer with main frame Step 1 Secure the front stabilizer A2 and main frame A1 using carriage bolts 1 amp Nuts 2 and Washers 27 Assembly Steps IRON AN tne Figure 2 Assembly for upper track Step 1 Secure main frame A1 with upper Slide track A4 using bolt 11 Nut 12 and tight it by knob C2 13 14mm JO 62 Pa Figure 3 Assembly for Wireless Pulse Receiver Step 1 Lift up the Power 10 slide track by pull ing out knob C2 Once the slide track is in place release knob C2 to secure it in the elel vated position Step 2 Connect cable D8 amp wirel
17. ess as the manufacturer reserves the right to change manufacturers or vendors of any part to cover the existing warranty Ironman Fitness may also provide service if deemed necessary and if applicable at no charge to you during and not to exceed the service warranty period listed above in an attempt to repair the Product Should the Product require service at your request or out of the limited warranty period Ironman Fitness can furnish contact information for local to your area Ironman Fitness authorized service providers Service quotes costs and scheduling will be strictly dependent on service provider rates and mutual consumer provider service agreements Ironman Fitness is not responsible for any service repair costs accrued through the use of authorized Ironman Fitness service providers at your request or out of the limited warranty period without written consent from Ironman Fitness beyond the limitations outlined on this warranty Replacements and Returns If after a reasonable number of attempts a defect has not been repaired or the Product is deemed non repairable by Ironman Fitness technical service and support staff Ironman Fitness based on a case by case review may opt to replace the Product or recommend an alternate resolution such as a warranty buy out Product cost subject to deduction of a reasonable charge for usage or a credit Ironman Fitness as a manufacturer reserves the right to replace the Product
18. ess pulse receiver C5 IRON AN Assembly Steps ftw Figure 4 dE f Assembly for saddle seat with slide track wes Step 1 Lower slide track back into place A7 Step 2 Equip saddle B9 into slide track A4 Step 3 Fold up rear stabilizer A7 Step 4 Secure the knob with C1 and washer 28 Figure 5 Assembly for pedals Mim Step 1 Insert shaft bolt 10 into pedal B3 and secure it A into main frame Step 2 Use screw 24 to secure rear stabilizer to slide track Assembly Steps IRON AN tre Figure 6 How to fold your Power 10 Step 1 Lift up the Power 10 from it s onginal extended position While holding t in an upright postion unscrew the C1 fx knob that secures the track Step 2 Gently Lay it bark down and pull the knob C27 to release the Slide track low to raise t You can place the fix knob back into the hole while is at a slight angle and fold it compactly in with the unit The knob C2 shall secure the Power 10 Rower for storage Figure 7 Ho to move voir prer 10 Step 1 Lift up the Power 10 rower oll it s on the front stabilizer wheels Step 2 Use the rear stabilzer as an anchor te push the power 10 to its desired position IRONMAN Console Instructions Fine Console Layout and Design Take a few moments to review the console layout Below is an overview of the console and their different functions oda goga The miles kilometer switch is
19. inutes if no total workout time is set When total workout time is set time counts down Without setting the workout time the time will count up and each interval will retain 3 minutes Preset Program Program 1 Program 7 Press the UP or DOWN button to the desired program 2 Press the Enter Button to enter your desired program 3 The Time display will flash and then press the UP OR DOWN button to set up the 4 pa desired time to do the exercise Press ENTER button to confirm your setting value The count display will flash and then press the UP OR DOWN button to set up the desired value Press ENTER button to confirm your setting value 5 The distance display will flash and then press the UP OR DOWN button to set up the desired distance you would like to reach Press ENTER button to confirm your setting value 6 The calorie display will flash and then press the UP OR DOWN button to set up the desired calorie you would like to reach Press ENTER button to confirm your setting value 7 Press the START STOP to begin exercise Note If you would like to skip the function setting press the ENTER button to the next setting function 1 When you reach the target the monitor will produce a beeping sound and stop its operation If you set up more than one target and you would like to reach next target press start to exercise again TARGET HEART RATE PROGRAM Program 8 also refer to program profiles on pg 13 In this program
20. located on the back of the console To remove the console push in the tab of the lower part of the console and lift up To change from miles to kilometers and vice versa flip the switch highlighted inside the circle Once switched you must restart the console to activate A Powering Up 1 Connect adapter into power source 2 If the connection cables were installed incorrectly monitor will display E1 on matrix display and will generate a long beeping sound Before asking service please examine if all connection cables are well connected and then reset the power to release the beep sound or press START STOP Hold to reset button to restart system If the monitor still show El message please call service 3 If the monitor shows E2 message please call service Console Instructions IRON AN Etre B Button Functions Enter This button is used to confirm desired settings into the console for function purposes During PAUSE mode press ENTER key to enter desired program Start Stop This button is used to start and stop training Recovery This button is used to begin the recovery feature of the console Heart rate chest strap must be worn to activate this feature When pressed the recovery button will begin to check pulse from the moni toring system located in the chest strap F1 0 Excellent F2 0 Good F3 0 Fair F4 0 Below average F5 0 Not Good F6 0 Poor Up Down When changing
21. maximum heart rate and aerobic capacity naturally decreases as you age This may vary from one person to another but use this number to find your approximate effective target zone For example the maximum heart rate for an average 40 year old is 180 bpm The target heart rate zone is 60 75 of 180 or 108 135 bpm See Fitness Safety on opposite page 17 Monitoring Heart Rate IRON AN Etre Before beginning your workout check your normal resting heart rate Place your fingers lightly against your neck or against your wrist over the main artery After finding your pulse count the number of beats in 10 seconds Multiply the number of beats by six to determine your pulse rate per minute We recommend taking your heart rate at these times at rest after warming up during your workout and two minutes into your cool down to accurately track your progress as it relates to better fitness During your first several months of exercising the AHA recommends aiming for the lower part of the target heart rate zone 60 then gradually progressing up to 75 According to the AHA exercising above 75 of your maximum heart rate may be too stren uous unless you are in top physical condition Exercising below 60 of your maximum will result in minimal cardiovascular conditioning Check your pulse recovery rate If your pulse is over 100 bpm five minutes after you stop exercising or if it s higher than normal the morning after exercising your exertion may
22. nit is 1 yard After 1000 yards is reached the measure unit becomes 0 6 mi 1000 yards The monitor will display from 0 6 to 99 9 mi Count up Without setting the distance value the monitor will count up from 1 yard 10 IRONMAN Console Instructions Etre Once it reaches 1000 yards it will convert to 0 6 miles Note If the units are by kilometers the count up and down will be by meters into KM Count down If distance is set the monitor will count down from your set values Once set value is reached monitor will produce an audible sound and then the count value starts counting up PULSE The monitor will display your current heart beat rate in beats per minute The pulse reading ranges are Low 40 bpm High 220 bpm If no pulse signal is detected within 16 seconds the display will indicate P You can input a desired target heart rate input value ranges from 90 to 220 Once your heart rate exceeds set target the pulse window will blink to inform you that your heart rate has exceeded your target The picture indicates the travel distance on the rower machine during exercise D Operation The console contains 12 different programs which can be customized for total workout time If you don t preset the workout time the console will count up the workout time in one second increment Each program is divided into 10 segments Workout time is evenly distributed in each of the 10 segment with the default set at 3 m
23. r as you lift your chest and head hold for five seconds Repeat the combination 10 times 14 Tilt your head gently toward one shoulder keeping your shoulders level and your face pointed straight ahead Hold for five seconds then tilt your head toward the other shoulder and hold for five seconds Re peat five times on each side In a smooth continuous mo tion make a circle with your shoulders Raise them up towards your ears pull them together behind you lower them to a resting position then roll them forward Re peat 10 times IRON AN Warm Up Excercises Etre WARNING Before beginning this or any exercise program you should consult your physi cian This is especially important for individuals over the age of 35 or individuals with pre ex isting health problems Wrist Extensor Extend your right arm in front of you with your palm up and your elbow straight Point your fingertips toward the floor by bending at the wrist Using your left hand pull the back of your right hand toward you gently Hold for 20 seconds repeat three to five times with each arm ES One Arm Pectoralis Stretch Stand against an immobile structure like a wall or a tree While facing the wall raise your right hand out to your side at chest height palm against the wall Turn your body toward the left away from the wall and your ex tended arm until you feel a stretch Hold for 20 seconds repeat three to five times
24. r removed and there is no proof of purchase available if serial number is applicable unless authorized by Ironman Fitness in writing or otherwise stated on this warranty This Limited Warranty becomes void for Products that have been damaged or rendered defective as a result of a accident misuse or abuse including but not limited to exceeding the Ironman Fitness listed maximum weight limit b use of parts not manufactured or sold by Ironman Fitness c modification of the Product d normal wear and tear e operation on incorrect power supplies f failure to perform or performing improper maintenance g service by anyone other than Ironman Fitness or an authorized Ironman Fitness warranty service provider h floods fires earthquakes lightning strikes power surges and other unavoidable acts of nature j residential mis wires or k incorrect setup installation or assembly Should any Product submitted for warranty parts replacement be found ineligible under the terms outlined on this warranty an estimate for parts purchase if available can be furnished at your request Parts is herein defined exclusively for all intents and purposes and pertaining to this Limited Manufacturer Warranty as components or Materials essential to the functionality of the Product Lifetime of a Product is herein defined exclusively for all intents and purposes and pertaining to this Limited Manufacturer Warranty as the
25. r weight management goal Consume most of your dietary calories at breakfast and lunch and eat a light dinner Do not eat anything near the bedtime Moderate exercise will help suppress your appetite Take regular breaks and rests to help increase metabolism Warning If you have any questions or concerns about your target heart rate consult your physician Medications may affect your heart rate Stop exercise if you feel faint or dizzy acute ill ness cold or fever any pain or tightness in your chest an irregular heartbeat of if you exceed your maximum heart rate set by your physician 19 Workout Information IRONMAN Eden Exercise Practice Procedures Warm Up Workout Cool Down A good warm up will help you perform better and will decrease the aches and pains The warm up prepares your muscles for exercise and allows your oxygen supply to ready itself for what is to come Experience tells us that muscles perform best when they are warmer than normal body temperature This normally takes about 5 10 minutes when you begin to perspire on your brow and breathe more deeply Note The older you are the longer your warm up period should be Workout Brisk and Rhythmic Exercise A workout trains your heart lungs and muscles to be more efficient Increase exercise in response to your heart rate to train and strengthen your cardiovascular system Concentrate on moving your arms and legs smoothly Walking naturally and avoid je
26. rchaser It is not transferable to anyone who subsequently purchases or receives as a gift the Product from you Your sales receipt showing the date place of purchase and serial number if applicable of the Product is your proof of purchase and may be required by Ironman Fitness any time a warranty parts or service claim is made or if no warranty record exists for the product Exclusive Remedies During the warranty period listed above Ironman Fitness will repair a Product by correcting any minor issues either by phone or online support that might be causing the Product failure Should a technical service and support representative be unable to correct the issue Ironman Fitness may replace the parts with new parts or at the option of Ironman Fitness with serviceable used parts that are equivalent to new parts in performance that become defective malfunction or otherwise fail to conform to this Limited Warranty under normal use Replacement parts shall be warranted for 30 days from the shipment reception date or through the end of the replaced part warranty period whichever is longer Any replacement parts required past the warranty period listed above shall be subject to purchase at retail price plus any added shipping and handling charges associated to the delivery of the part Note that replacement parts may be available only through the lifetime as defined of the Product In conforming to this warranty Ironman Fitn
27. re than one person should use the unit at a time 13 Always unplug the unit before cleaning and or servicing Service to your unit should only be performed by an authorized service representative unless authorized and or instructed by the manufacturer 14 Failure to follow these instructions will void the unit warranty Getting Started IRON AN Edesa cont Thank you for purchasing the Ironman Fitness Power 10 Magnetic Rower The quality product you have chosen was designed to meet your needs for cardiovas cular exercise Before you start please read the Owner s Manual and become familiar with the operation of your new unit Remember to take time to perform stretching exercises provided in this manual to help avoid injury If you are taking medication consult your physician to see what effect the medication will have on your exercise heart rate If you have heart problems you are not active and or are over the age of 35 years do not use the pre set programs or start an exercise program without first contacting and receiving approval from your physician To avoid the risk of electrical shock always keep the console dry Do not spill liquids on the console Ironman Fitness recommends a sealed water bottle for beverages consumed while using the unit lt Handle bars Front Stabilizer Console Right Pedal Left Pedal Rear Stabilizer Getting Started The Ironman Fitness Pow
28. rking motions like pulled muscles sprained joints and loss of balance If you cannot sustain 12 continuous minutes in your target heart rate zone then exer cise several times a day to get into habit Try to reach and maintain 60 65 of your maximum heart rate Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60 65 of your maximum heart rate Best start with a target of 3 4 minutes then increase it gradually If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone eExercise 3 5 days a week Rest at least two days per week e Try to reach and maintain 65 70 of your maximum heart rate with moderate rhythmic exercises eBegin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes If you can sustain 20 minutes continuously in your target heart rate zone begin to increase the length and intensity of your workout eExercise 4 6 days a week or on alternate days e Try to reach and maintain 70 85 of your maximum heart rate with moderate to somewhat hard exercise eExercise 20 30 minutes WARNING These strategies are intended for average healthy adults If you have pain or tightness in your chest an irregular heartbeat shortness of breath or you feel faint or have any discomfort when you exercise STOP Consult your physician before continuing Remember every workout should begin with wa
29. rm up and finished with cool down Cool down Slow and Relaxed Exercise The cool down allows your body s cardiovascular system to gradually return to normal and should be roughly 5 10 minutes Lower your exercise intensity gradually and when your heart rate has returned below 110 beats per minutes you can end your workout 20 IRON AN Chest Strap Information Etre SAFETY PRECAUTIONS AND TIPS FOR CHEST STRAP 1 It is the owner s responsibility to ensure that all users of this unit have read the Owner s Manual and are familiar with warnings and safety precautions 2 Do not place chest strap near devices that generate large magnetic fields TV sets elec tric motors radios and high voltage power lines can affect the transmitter s performance These items can interfere with the heart rate signal and possibly affect the heart rate read ings on the console 3 Handle the Chest Strap with care Dropping the transmitter might cause damage that could void the warranty 4 Do not use the chest strap if you have a cardiac pacemaker or if your are taking medica tions for a heart condition Medication or electrical pulses from the pacemaker can interfere with accurate heart rate readings 5 Do not bend the strips inside the chest strap This can cause the chest strap to loose conductivity 6 The chest strap has batteries that need to be replaced periodically A faulty battery can cause inaccurate reading 21 Notes 22 e IRO
30. settings of a program these buttons are used to increase decrease the value of any setting input such as TIME WEIGHT and AGE C Console Functions TIME Exercise time will be shown on the display when exercising If there is no signal detected within 4 minutes the console will shut off Count up Without setting the time value the monitor will count up the time from 0 00 to 99 59 Count down Setting the exercise time the monitor will count down from your set values Once reach setting value monitor will produce an audible sound The time will stop and summary is shown on screen COUNT Count will be shown on the display when exercising If there is no signal detected within 4 minutes the console shuts down Count up Without setting the count value the monitor will count up the count from 0 to 9999 Count down If exercise time is set the monitor will count down from your set values Once set value is reached monitor will produce an audible sound CALORIE The calories burned will be displayed on the window It ranges from 0 0 to 999k cal Count up Without setting the calorie value the monitor will count up the count from 0 0 to 999 Count down If calorie consumption is set the monitor will count down from your set values Once set value is reached monitor will produce an audible sound DISTANCE The distance will be displayed on the window The monitor begins to calculate from 1 yard to 999 yard and then the measure u
31. ward and lean into the wall Keep both heels down your right leg straight and you left knee over your ankle Hold for 20 seconds repeat three to five times with each leg 16 ES Standing Quadriceps Stretch Steady yourself with one hand With the other grab outside leg at ankle keeping body straight from knee to hip Gently pull foot up and towards the but tocks until you feel a stretch along the front of the thigh Thigh should be pulled straight back and not drift to outside Hold 20 30 seconds For varia tion grab opposite ankle i e grab right ankle with left hand Do two to three repetitions per leg EAN Achilles Stretch Face the wall with your left foot ahead of your right toes straight ahead Bend both knees press your hips forward and lean into the wall Keep both heels down and both knees in line with your feet Hold for 20 seconds repeat three to five times with each leg IRON AN Monitoring Heart Rate Etre TARGET HEART RATE ZONE Serious athletic training range Cardiovascular conditioning range Fat burning range Monitoring Your Heart Rate To obtain the greatest cardiovascular benefits from your exercise workout it is important to work within your target heart rate zone The American Heart Association AHA defines this target as 60 75 percent of your maximum heart rate Your maximum heart rate may be roughly calculated by subtracting your age from 220 Your
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