Full Text Searchable PDF User Manual
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OWNER’S MANUAL
MAGNETIC ROWING MACHINE
CLUB PRO #R6 / ST-7329
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Please keep this manual in a safe place for reference.
1.
It is important to read this entire manual before assembling and using the equipment. Safe and
efficient use can only be achieved if the equipment is assembled, maintained and used
properly. It is your responsibility to ensure that all users of the equipment are informed of all
warnings and precautions.
2.
Before starting any exercise program you should consult your doctor to determine if you have
any physical or health conditions that could create a risk to your health and safety, or prevent
you from using the equipment properly. Your doctor's advice is essential if you are taking
medication that affects your heart rate, blood pressure or cholesterol level.
3.
Be aware of your body's signals. Incorrect or excessive exercise can damage your health.
Stop exercising if you experience any of the following symptoms: Pain, tightness in your chest,
irregular heartbeat, extreme shortness of breath, feeling light headed, dizzy or nauseous. If
you do experience any of these conditions you should consult your doctor before continuing
with your exercise program.
4.
Keep children and pets away from the equipment. The equipment is designed for adult use
only.
5.
Use the equipment on a solid, flat level surface with a protective cover for your floor or carpet.
For safety, the equipment should have at least 0.5 meter of free space all around it.
6.
Before using the equipment, check the nuts and bolts are securely tightened.
7.
The safety level of the equipment can only be maintained if it is regularly examined for
damage and/or wear and tear.
8.
Always use the equipment as indicated. If you find any defective components whilst
assembling or checking the equipment, or if you hear any unusual noise coming from the
equipment during use, stop. Do not use the equipment until the problem has been rectified.
9.
Wear suitable clothing whilst using the equipment. Avoid wearing loose clothing which may get
caught in the equipment or that may restrict or prevent movement.
10.
The equipment has been tested and certified to EN957 under class H.C. Suitable for domestic,
home use only. Maximum weight of user: 100kg. Braking is speed independent.
11.
The equipment is not suitable for therapeutic use.
12.
Care must be taken when lifting or moving the equipment so as not to injure your back. Always
use proper lifting techniques and/or use assistance.
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PARTS LIST
PART
NO.
DESCRIPTION Q'TY
PART
NO.
DESCRIPTION Q'TY
1.
Main Frame
1
41.
Sensor Wire (Upper)
1
2.
Rower Frame
1
42.
Handle Bar Holder
1
3.
“T” Rear Stabilizer
1
43.
Fixing Bolt (1/2” x 105mm)
1
4.
Front Stabilizer
1
44.
Washer
2
5.
Axle for Pedal
1
45.
Nylock Nut (1/2”)
1
6.
Handle Bar
1
46.
Carriage Bolt (M8 x 63mm(L))
2
7.
Holder Bracket
1
47.
Curved Washer (Ø8mm)
2
8.
Plastic Bushing
1
48.
Nylock Nut (M8)
13
9.
Pull Pin (Ø10mm x 97mm(L))
1
49.
Screw (4mm x 15mm(L))
4
10.
Pulley Belt
1
50.
Fixing Bolt
1
11.
Plastic Bushing
3
51.
Washer
3
12.
Fixing Knob
2
52.
Screw (M5 x 19mm(L))
1
13.
Magnetic System Set
1
53.
Screw (M6 x 70mm(L))
3
14.
Tension Knob
1
54.
Domed Nut (3/8”)
2
15.
Sensor Wire (Lower)
1
55.
Nylock Nut (M6)
3
16.
Wire Cap (700mm(L))
1
56.
Domed Nut (3/8”)
4
17.
Computer 1
57.
Washer
(Ø10mm x Ø20mm x 2(t))
6
18.
Chain Cover (Right)
1
58.
Fixing Screw (M8 x 15mm(L))
2
19.
Chain Cover (Left)
1
59.
Washer (Ø13mm x Ø34mm x 3(t))
2
20.
Ball Bearing
2
60.
Nut (1/2”)
2
21.
Ball Bearing
8
61.
Bolt (M8 x 40mm(L))
1
22.
Front End Cap
2
62.
Carriage Bolt (M 8 x 103mm(L))
2
23.
Fixing Bolt (M8 x 25mm(L))
4
63.
Screw (1/4” x 1/2”)
4
24.
Pedal 2
64.
Screw (3.5mm x 12mm(L))
2
25.
Velcro strap
2
65.
Screw (M5 x 15mm(L))
4
26.
Plastic Bushing
4
66.
Washer (Ø8mm x Ø23mm x 1.5(t))
2
27.
Rear End Cap
2
67.
Screw (4mm x 25mm(L))
4
28.
Adjustment Bolt (3/8” x 38mm (L))
2
68.
Pulley 1
29.
Foam Grip
2
69.
Elastic Rope
1
30.
Seat 1
70.
Pulley Rope
1
31.
Seat Bracket
1
71.
Crank 1
32.
Seat Roller
4
72.
Bearing Roller
1
33.
Tube for Roller
2
73.
C button
1
34.
Fix Roller
4
74.
Spring 1
35.
Magnetic 1
75.
Washer (45mm T)
1
36.
Bracket Cover
2
76.
Washer (30mm dia)
1
37.
Cap For Handle Bar
2
77.
Idler Pulley
3
38.
Nut Cover
(
Ø1/2”) 2
78.
Bearing 6
39.
Nut Cover (M8)
4
79.
Block Ring
4
40.
Stopper 4
80.
Bolt ( 8 x 45mm)
3
4
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39
48
48
47
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58
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Fig.1
STEP 1
Connect the seat bar (pt2) to the rear “T”
stabilizer (pt3) using the bracket provided,
slot the M8 x 40mm bolt (pt61) through the
bracket and lock in place using the washer
(pt51) and the M8 Nylock Nut (pt48).
Place the fixing knob (pt12) and screw into
the rear “T” stabilizer (pt3) (per diagram 1).
STEP 2
Attach the seat bracket (pt31) to the
underside of the seat (pt30) using the four
fixing screws (pt63) provided. (Per diagram
2).
STEP 3
Bolt the front stabilizer onto the main
housing bracket (per diagram 3) using the
two carriage bolts (pt46), 2 curved
washers (pt47) and the nylock nuts
(pt48), ensuring to attach the nut covers
(pt39) when you have tightened the nuts.
Attach the bracket (pt7) to the Main frame
(pt1) using two pcs of screws (pt58).
Fig.2
Fig.3
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48 66
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39
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48
66
26
24
39
STEP 4
Attach the Nylock Nut to the end of the left hand side of the spindle bar (pt5), then slide onto the
bar from the right the washer (pt66), followed by the pedal bushing (pt26) then the pedal (pt24)
and finally another pedal bushing (pt26). Then slot the part assembled spindle bar through the
hole in the main housing (per diagram 4.). Now start to assemble the right hand pedal onto the
spindle bar (pt5). Slide the plastic bushing (pt26) onto the right hand side of the pedal spindle
bar (pt5) followed by the pedal (pt24) followed by another pedal bushing (pt26) , the washer (pt66)
and finally the M8 Nylock nut remembering to cover each nut on the end of your spindle bar with
the Nut Cover(pt39).
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38 43
44
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15
2
1
4445
38
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STEP 5
Connect the sensor wires (pt41a & pt15) together, then slide the seat bar unit (pt2) into the main
housing (per diagram 5) and bolt into place using the fixing bolt (pt43), once the bolt is slotted
through the nearest pre-drilled hole to the main housing attach the washer (pt44) and the Nylock
nut (pt45). Using the second pre-drilled hole away from the main housing slot through your Pull pin
(pt9). Finally, Screw the fixing knob (pt12) into the seat bar frame (pt2) using the pre-drilled hole
provided.
Fig.5
Fig.4
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Unscrew the fixing knob (pt12) from the mainframe (pt2) and remove the locking pin, then pull
the mainframe bar (pt2) in towards the main housing unit and replace the locking pin to keep the
rower in a folded position.
(NB please ensures that the sensor cables do not get trapped when tilting the mainframe bar in
towards the main housing).
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Adjustable tension for varied resistance
Turn the Tension Knob (pt.14) clockwise for high
resistance tension, for lower resistance turns the
tension knob by anti-clockwise.
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200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20
25
30
35
40
45
50
55
60
65 70
75
TARGET ZONE
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Using your ROWING MACHINE will provide you with several benefits. It will improve your physical
fitness, tone your muscles and, in conjunction with a calorie-controlled diet, help you lose weight.
1. The Warm-Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will
also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as
shown below. Each stretch should be held for approximately 30 seconds. Do not force or jerk your
muscles into a stretch - if it hurts,
STOP.
2.The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will
become more flexible. Work at your own pace, but be sure to maintain a steady tempo throughout.
The rate of work should be sufficient to raise your heartbeat into the target zone shown on the
graph below.
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.
SIDE BENDS OUTER THIGH STRETCHES
INNER THIGH
STRETCHES
FORWARD
BENDS
CALF/ACHILLES STRETCHES
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3. Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of the
warm-up phase. First, reduce your tempo and continue at this slower pace for approximately 5
minutes before you get off your Exercise Bike. The stretching exercises should now be repeated,
again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times
a week and if possibl
e to space your workouts evenly throughout the week.
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To tone muscle while on your ROWING MACHINE you will need to have the resistance set quite
high. This will put more strain on our leg muscles and may mean you cannot train for as long as
you would like. If you are also trying to improve your fitness you need to alter your training program.
You should train as normal during the warm up and cool down phases, but towards the end of the
exercise phase you should increase resistance making your legs work harder. You will have to
reduce your speed to keep your heart rate in the target zone.
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The important factor here is the amount of effort you put in. The harder and longer you work the
more calories you will burn. This is effectively the same as if you were training to improve your
fitness, the difference being the goal.
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Rowing is an extremely effective form of exercise. It strengthens the heart and improves
circulation as well as exercising all the major muscle groups; the back, waist, arms, shoulders,
hips and legs.
The Basic Rowing Stroke
1) Sit on the saddle and fasten your feet to the pedals using the Velcro straps. Then take hold of
the rowing bar.
2) Take up the starting position, leaning forward with your arms straight and knees bent as shown
in (Fig 1).
3) Push yourself backwards, straightening your back and legs at the same time (Fig 2).
4) Continue this movement until you are leaning slightly backwards, during this stage you should
bring your arms out of the side. (Fig 3). Then return to stage 2 and repeat. See attached.
Training Time
Rowing is a strenuous form of exercise, because of this it is best to start with a short, easy
exercise programmed and build up to longer and harder workouts. Start rowing for about 5
minutes and as you progress, increase the length of your work out to match your improving level of
fitness. You should eventually be capable of rowing for 15-20 minutes, but do not try to achieve
this too quickly.
Try to train on alternate days, 3 times a week. This gives your body time to recover between
workouts.
Alternate Rowing Styles.
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit as shown in Fig 4
with your legs straight, lean forward and grasp the handles. In a gradual and controlled manner
lean back to just past the up right position continuing to pull the handles towards your chest.
Return to the starting position and repeat. See attached.
Legs Only Rowing
This exercise will help tone muscles in your legs and back. With your back straight and arms out
stretched, bend your legs until you are grasping the rowing arm handles in the starting position,
Fig 7. Use your legs to push your body back whilst keeping your arms and back straight.
(Fig.1)
(Fig.2)
(Fig.3)
(Fig.4)
(Fig.5)
(Fig.6)
(Fig.7)
(Fig.8)
(Fig.9)
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ST-7329
FUNCTION BUTTON
MODE
PRESS TO SELECT FUNCTION OF COUNT,
TIME, AND CALORIES FOR PRESETTING.
RESET
PRESS TO RESET EACH SINGLE FUNCTION OF
COUNT, TIME, AND CALORIES.
SET
PRESS TO SET COUNT, TIME ,AND CALORIES.
FUNCTIONS
SCAN
AUTOMATICALLY SCANS EACH FUNCTION IN SEQUENCE.
COUNT
COUNT UP
- THE MONITOR WILL DISPLAY CURRENT STROKE NUMBERS FROM
0
TO
9999.
COUNT DOWN
- THE MONITOR WILL START TO COUNT FROM PRESET STROKE
NUMBERS DOWN TO 0 SOON AS TRAINING STARTS.
TIME
COUNT UP -
THE MONITOR WILL ACCUMULATE TRAINING TIME FROM 0:00 TO
99:59.
COUNT DOWN -
THE MONITOR WILL START TO COUNT FROM PRESET TIME
DOWN TO 0:00 AS SOON AS TRAINING STARTS.
TOTAL COUNT COUNT UP -
THE TOTAL WORKING COUNTS WHICH WILL BE KEPT DISPLAYING
ON THE LCD TO SHOW THE USER’S TOTAL COUNTS.
COUNT DOWN -
THE MONITOR WILL START TO COUNT FROM PRESET TOTAL
COUNT DOWN TO 0:00 AS SOON AS TRAINING STARTS.
CALORIES
COUNT UP
- THE MONITOR WILL ACCUMULATE CALORIES CONSUMPTION
FROM 0 TO 999 CAL.
COUNT DOWN
- THE MONITOR WILL START TO COUNT FROM PRESET
CALORIES DOWN TO 0 AS SOON AS TRAINING STARTS.
(THIS DATA IS A ROUGH GUIDE FOR COMPARISON OF DIFFERENT EXERCISE
SESSIONS WHICH CAN NOT BE USED IN MEDICAL TREATMENT).
NOTE
1.
WITHOUT SIGNAL TRANSFERRED TO THE COMPUTER FOR 5 MINUTES, THE LCD WILL
SHUT OFF AUTOMATICALLY TO CONSERVE THE BATTERY POWER.
2.
PRESS “MODE“ BUTTON OR START EXERCISE ON THE EQUIPMENT SHALL TURN THE
POWER ON.
3.
PRESS AND HOLD “MODE“ BUTTON FOR 4 SECONDS, ALL VALUE WILL BE RESET TO
ZERO. “TOTAL COUNT“ CAN BE RESET TO ZERO ONLY WHEN YOU REPLACE BATTERIES.
4.
THE COMPUTER OPERATES WITH 1 PC 1.5 V AA SIZE BATTE.