Rower 2.0 - Rowing Machine KETTLER - Free user manual and instructions

USER MANUAL Rower 2.0 KETTLER

DETraining and Operating Instructions

Safety instructions Please observe the following instructions for your own safety:

• The training device must be set up on an appropriate and firm surface.

• Inspect the connections for firm fitting before initial operation and additionally after approximately six ope- ration days.

• In order to prevent injuries caused by wrong stress or overstress, the training device may only be used in accordance with the instructions.

• It is not recommended to permanently set up the device in humid rooms due to the resulting corrosion develop- ment.

• Assure yourself regularly that the training device functi- ons properly and that it is in duly condition.

• The operator is responsible for the safety controls, which have to be carried out on a regular and proper basis.

• Defective or damaged parts must be exchanged imme- diately. Only use original KETTLER spare parts.

• The device may not be used until after repairs are com- pleted.

• The safety level of the device can only be maintained provided that it is regularly inspected for damage and wear and tear. For Your Safety:

• Before starting the training, check with your GP that you are fit for training with this device. The doctor's findings should form the basis for the setup of your training programme. Incorrect or excessive training may damage your health.

• Systems to monitor your heart rate can be imprecise. Excessive training may result in serious damage to your health or death. Should you feel dizzy or weak, stop the training immediately. Table of contents Safety instructions Brief Description

• Function Area / Keys

• Training Pause End of Training

• Operational Standby Training

• Resumption of Training

• Recovery (recovery pulse measurement)

• Calculation of Average Value

Instructions on Pulse Measurement 19 With cheast strap

Malfunctions or erroneous readings

Brief Description The electronics have a display area (Display) with chan- geable symbols and graphics, and a function area with keys. Indicator Area Display Function Area Keys Instructions (in brief) Function Area The four keys are briefly explained in the following. (press quickly) With this function key, entries are called up. The selected data is transferred. Reset (press longer) The current display is deleted for a restart. Plus + / Minus – With these function keys, values are changed in the various entries before the training

• pressed longer > faster display of values series

• “Plus +” and “Minus –” pressed simultaneously: Value entry jumps to OFF RECOVERY With this function key, the Recovery Pulse function is started. Chest strap The input is located on the back side of the display. Only “uncoded 5 kHz systems” function.14

Training and Operating Instructions Operating Instructions (in brief) Indicator Area / Display The display area informs you about the various functions. Course Entire Course (sum) After turning on or resetting display Pulse Value 0.00 – 99.9 Stroke rate Value 0 – 999 Pulse Display 40 – 199 [1/min] Heart Symbol (blinks at rate of heartbeat) Value: 0:00 – 99:59 Training Time Total Training Time (h) after tur- ning on or resetting the display Time Rewind found at Recovery Check Energy Consumption in kcal or kJoule Display in miles or km Recovery Pulse Function Fitness Score > Fitness Grade Earned Value 0 - 999915

Stroke frequency Battery Charge Battery charge is no longer sufficient for pulse measure- ment. Change Battery. Total Training Time, Entire Course, and specifications are lost when battery is changed. Average Value Display at Trai- ning Pause The displays kcal or kJoule and miles or km are set with the slide switches on the reverse side. Changes are made by pressing the Reset key. 1 oar stroke = 5 m16

Training and Operating Instructions Quickstart (for basic orientation) Without Specific Settings

• Press a key Display:

• All segments are briefly displayed. (Segment Test)

• The total hours and kilometers are briefly display- ed. Thereafter, change to the display “Training Readi- ness” Training Readiness Display:

• All areas display “zero” except pulse (if active) Start training by oar stroke Training Start Display:

• stroke frequency is displayed

• Distance, oar strokes, Energy and Time: count goes upwards.

• Pulse (if active) Brake Adjustment:

• By turning to the right the brake level is raised, and by turning to the left it is reduced. Training Pause or End At Training Pause or End, Average Values from the last training unit are displayed with the Ø symbol. Display

• Average Values (Ø): stroke frequency

• Total Values Energy, Distance,Time and oar strokes

• Current Pulse (if active) Standby Mode Device switches to Standby mode 4 minutes after Training End. Press any key; Display begins again with Segment Test, display of total hours, total kilometers and trai- ning readiness.17

1. Training Without Settings

• Press any key and/or

• oar stroke (as under Quickstart)

2. Training With Settings

display: “Training Readiness”

• Press “ ”: settings area Time Setting (min)

• With “Plus +” or “Minus –”, enter value (e.g., 30:00) onfirm with “ ”. Display: next menu “COURSE” Setting Course (miles or km)

• With “Plus +” or “Minus –”, enter value (e.g., 7.5) Confirm with “ ”. Display: next menu “ENERGY” Setting Energy (kcal or KJoule)

• With “Plus +” or “Minus –”, enter value (e.g., 780) Confirm with “ ”. Note: The settings are saved.

• Start training by oar stroke In settings, count goes downwards. Training Pause or Training End With less than 10 oar strokes/min., the device’s electronics recognize a Training Pause. The Training Data is displayed for 4 minutes. If, during this time, you press no keys and do not train, the electronics will switch to Standby mode. Training Resumption If Training is continued within 4 minutes, the last values will be further counted or counted down.Training and Operating Instructions

• Recovery Check Your pulse is measured electronically in a 60 second countdown. Under “Energy”, the active pulse (P1) is displayed. Display

• Fitness Score After the time returns to its original position (rewinds), the Fitness Score (for example, 3.3) is dis- played under Fitness Score. The display will end after 20 seconds. > RECOVERY interrupts the Recovery Pulse functi- on or Fitness Score display. If no pulse is registered, the error message “Err” General instructions System signals Activation of the device If you activate the device, a signal is emitted during the segment test. Presetting A short signal is emitted, if you reach a presetting like time, distance and KJoule/kcal. Exceeding of maximum pulse If the set maximum pulse is exceeded by one pulse beat, two short signals are emitted for the time of exceedance. Recovery Calculation of the fitness mark (F): mark (F) = 6.0 –

P1 stress pulse P2 = recovery pulse F1.0 = very good F6.0 = insufficient19

Calculation of average value The calculations of the average values refer to training units in the past until a reset or the sleep mode. Instructions for pulse measurement The pulse measurement starts as soon as the heart in the display blinks in time with your pulse beat. With cheast strap Please observe the corresponding instructions. Malfunctions or erroneous readings After inserting the batteries and in case of faults or erro- neous readings press the “ ” button for longer (Reset).20

As can be seen in the illustration, rowing activates the upper and lower body to the same extent. In the legs, rowing exercises the extensors (1), the flexors (2) and the shin and calf muscles (5, 4). The movement of the hips also calls on the seat (gluteus) muscles (3). In the torso region, rowing calls primarily upon the latissi- mus (6) and the erectors (8), but also on the trapezius (7), the deltoid (9) and the arm extensor muscles (10). The Kettler SITUS ROWER 5+ can also be used for other special exercises to concentrate on further muscles groups. These are described in one of the following sections. Planning and controlling your rowing The basis for planning your course of exercise should be your actual state of fitness. Your family doctor can put you through an endurance test to determine your physical per- formance. The results of the test should be used to plan your exercise programme. If you do not go through an endurance test, you should avoid excessive exercising stresses at all costs. The following principle should be fol- low in your planning; endurance training can be controlled as much by the extent of effort as by the level of effort and the intensity. Exercise intensity The effort intensity when rowing can be determined by checking the pulse. The intensity of the rowing exercises can be varied on the one hand by altering the number of strokes per minute, and on the other by altering the resi- stance of the tension device. The intensity increases both when the stroke rate is increased, and when the resistance in the tension device is increased. Beginners should therefore avoid exercising at high stroke rates or at high resistance levels. The optimum stroke rate and level of resistance should be determined using the recommended pulse rate (see Pulse diagram), which should be checked three times during each session. Before starting, check the resting pulse, about 10 minutes into the session check the effort pulse (which should be in the regi- on of the recommended level), and after finishing exerci- sing, check the recovery pulse. Regular exercising will soon show a reduction in both the rest and the effort pulse rates. This can be taken as a sign for the positive effects of the endurance training. The heart is beating more slowly and more time is available for the heart to take in blood and for the blood to circulate through the heart’s own muscles. Exercising The KETTLER rowing machine provides all of the advan- tages of “real life” rowing without the trouble or expense of “taking to the water”. Rowing is a sport that improves not only the performance of the cardio-vascular system, but also improves stamina and endurance. The following points should be observed before commencing a course of training: Important Before commencing a course of training, have your family doctor check that you are fit enough to exercise with the Kettler SITUS ROWER 5+. The result of the medical check- up should be used as a basis for planning the exercise pro- gramme. The following directions are only to be recom- mended to healthy persons. The advantages of rowing As mentioned above, rowing is an excellent way to increa- se the efficiency of the cardio-vascular system. It also improves the ability to absorb oxygen. In addition, rowing is also suitable for “burning off” fat by calling up the fat reserves (in the form of fatty acids) to be transformed into energy. Another important advantage of rowing lies in the streng- thening of all of the body’s important muscle groups, whe- reby the strengthening of the back and shoulder muscles can be considered especially beneficial from the ortho- paedic point of view. The strengthening of the back mus- cles can help prevent such orthopaedic problems as are encountered all too often nowadays. Exercising with the Kettler SITUS ROWER 5+ is therefore a comprehensive way to exercise. It improves endurance and strength while at the same time not putting the joints under stress. Which muscles are called on he movements in the rowing exercise call on all of the body’s musclegroups. Although some are concentrated upon more than others. These groups are shown in the lower illustration.

7Extent of exercise By extent of exercise, we refer to the length of the exercise sessions and their frequency per week. Experts consider the following extent of exercise to be especially effective: Exercise sessions of 20-30minutes/30-60 minutes are not suitable for the beginner. The beginner should increase his/her extent of exercising only gradually, with the first blocks being kept relatively short. Block exer cising can be looked upon as a good variation at the beginning. A typical beginner’s programme for the first 4 weeks could be something like the following: Following these 4 weeks of beginner’s exercising, the blocks can be extended to 10 minutes of continuous rowing without a break. If 3 weekly sessions of 20-30 minutes are preferred (at later stages), a free day should be planned between each two days with exercise. Training frequency Duration of training daily 10 minutes 2–3 times a week 20–30 minutes 1–2 times a week 30–60 minutes Training frequency Length of exercise blocks 1st/2nd week Sessions per week three 3 minutes rowing 1 minute break 3 minutes rowing 1 minute break 3 minutes rowing 3rd/4th week Sessions per week four 5 minutes rowing 1 minute break 5 minutes rowing Pulsediagramm Fitness and Fat Burner

Accompanying gymnastic exercises Gymnastik exercises are an ideal complement to rowing. Always do warming-up exercises before starting rowing. Activate the circulation with a few minutes of easy rowing (10-15 strokes per minute). Stretching exercises should then be carried out before the real rowing exercise is start- ed. Easy rowing should also be done at the end of the session, with further stretching exercises during the cooling-down period.