Bedienungsanleitung Schwinn Rower (Seite 19 von 26) (Englisch)

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OPERATIONS

What to Wear

Wearrubber-soledathleticshoes.Youwillneedtheappropriateclothesforexercisethatallowyoutomovefreely.

How Often Should You Exercise

Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in

your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again.

Use the values calculated or measured by the machine’s computer for reference purposes only. The heart

rate displayed is an approximation and should be used for reference purposes only.

• 3 times a week for 20 minutes each day.

• Schedule workouts in advance and try to follow the schedule.

Using the Rower

Properfootpositionandstabilityensuremaximumexerciseefciencyandcomfort.Therowingstrokeconsistsofastart

positionandtwoblendedmovements–theCatch,theDriveandtheRecovery.Letyourlegs,armsandshouldersdothe

worktomaximizeyourworkoutandhelpreducetheriskofinjury.

1. Sit on the seat facing the Rower Engine. Place feet on Foot Plate, heels against the back of the pads, and strap feet

securely in place.

The Catch:

2. Lean toward the Rower Engine, and move forward on the rower, drawing your knees to your chest.

3. Grasp the Handle with both hands, palms down. Keep your arms straight and head up.

The Drive:

4. PushagainsttheFootPlateandstraightenlegs.Exhalethroughthemovement.

5. Asthelegsareextended,leanbackslightly.Becarefulnottohyper-extend.PulltheHandletoyourabdomenusing

the arms and shoulders, not the back.

The Recovery:

6. Extendthearmsandpushforwardwithpalmsandwrists.Thenswingthebodyforwardatthehipsandreturntothe

Catch position. This eliminates interference between the hands and knees in the motion forward.

Note: Thebodyshouldnevercometoacompletestopthroughtherowingmotion.Allmovementsshouldbeuidand

integrated. DO NOT hold your breath. Allow breathing to occur naturally. Do not force it.

Resistance Adjustment

To adjust the resistance and workload, turn the Resistance Adjustment Knob. Toexerciseallthemusclegroupsinyour

arms, alter your grasp to palms up for part of the workout.

Power-Up Mode

The Console will enter Power-Up Mode if any button is pushed, or if it receives a signal from the RPM sensor as a result

of pulling the Handle.

Note: TheConsoledisplaywilldimifthebatterylevelis25%orless.

Auto Shut-Off (Sleep Mode)

IftheConsoledoesnotreceiveanyinputinapproximately4minutes,itwillautomaticallyshutoff.TheLCDdisplayisoff

while in Sleep Mode.

Note: The Console does not have an On/Off switch.

Results

Push and hold the MODE button for 3 seconds to go to SCAN mode and cycle through the functions automatically—TIME,

CNT,DIST,TOTAL,CAL,RPM,PULSE.Eachfunctionisdisplayedfor6seconds.

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