Flow M1 - Rowing Machine Capital Sports - Free user manual and instructions

USER MANUAL Flow M1 Capital Sports

Dear Customer, Congratulations on purchasing this equipment. Please read this manual carefully and take care of the following hints to avoid damages. Any failure caused by ignoring the items and cautions mentioned in the instruction manual is not covered by our warranty and any liability. Scan the QR code to get access to the latest user mannual and other information about the product: CONTENT Safety Instructions 30 Parts 32 Assembly 34 Tank Filling 39 Adjustments and Storage 41 Console and key functions 42 Operation and Programs 44 Overview of Cardio Training 48 Warming Up before a Workout 51 Hints on Disposal 54 Producer 54 TECHNICAL DATA Item number 10033785, 10036454 Power supply (console) 2 AA Batterien WARNING This stationary training device is not suitable for high accuracy purposes. The heart rate monitoring system may be faulty. Excessive exercise may result in dangerous injury or death. If your performance deteriorates abnormally, stop training immediately.30

SAFETY INSTRUCTIONS Before operating this unit, please read this manual carefully to ensure optimum performance and safety. This is manual should be kept available for future reference. For product improvement, the company reserves the right to change the design and specication at any time without prior notice. Pictures are for reference use only and may differ from the actual product.

• Please keep this manual in a safe place for your reference when necessary.

• Please do not assembly or use this equipment until you read this manual thoroughly & carefully. The safety and efciency only can be achieved when the equipment is assembled ,maintained and used properly. It is your responsibility to ensure that all the users are informed of all the warnings and precautions.

• For totally safe use, a stable , leveled surface is required. Protect your floor with a mat. Do not use the equipment in a damp areas such as swimming pool sauna, etc. For safety space, the equipment must have at least 0.6meter of free space all around it.

• Before starting any exercise program you must 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.

• Be aware of your body‘s signals. Incorrect or excessive exercise can damage your health. Stop exercising if you experienced 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 must consult your doctor before continuing with your exercise program.

• Do not workout immediately after meals.

• Keep children and pets away from the equipment, the equipment must be assembled and used by adults only.

• The equipment is designed for home use only.

• The equipment is not suitable for therapeutic use, may only be used for exercises indicated in the training instructions

• Wearing proper clothing and athletic shoes while using the equipment, Avoid wearing loose clothing that may get caught in the equipment or that may restrict or prevent movements.

• Keep your back straight while exercising.31

• Before using the equipment, check the handle bar, seat, and the nuts & bolts are securely tightened.

• For adjustable parts, bear the maximum position in your mind, do not exceed the mark „stop“, otherwise will cause risk.

• Always use the equipment as indicated. If you nd any defective components while assembling or checking the equipment ,or if you hear any unusual noises coming from the equipment during use, stop immediately. Do not use the equipment until the problem has been solved.

• Care must be taken when lifting or moving the equipment so as not to injure your back. always use proper lifting techniques and /or seek assistance if necessary.

• All moveable accessories(e.g. pedal, handlebar, saddle...etc.) require weekly maintenance. Check them before use every time. If anything broken or loose, please x them immediately. You may continue using them only after they return to good conditions.

• Pay attention to the absence of a free wheel system which will cause serious risk.

• Keep power cord away from heat sources.

• Do not insert or drop any object into any opening.

• Unplug exercise bike before moving or cleaning it. To clean, wipe surfaces down with mild detergents and a slightly damp cloth only; never use solvents.

• Do not use the exercise bike in any location that is not temperature controlled, such as, but not limited to, garages, porches, pool rooms, bathrooms, car ports or outdoors.

• Use the bike only as described in this manual.

• Incorrect repair and structural modications(e.g. removal or replacement of original parts) may endanger the safety of the user.

• The rotating disk flywheel will get hot during the operation.

• Lock the equipment when stop using.

• This product is not designed for use by persons (including children) who have reduced physical, sensory or mental capacities or persons with no experience or knowledge, unless they are instructed and supervised in the use of the appliance by a person responsible for their safety.

• Children should be supervised to ensure that they do not play with the appliance.

• Before use, check the voltage on the device badge. Only connect the device to sockets that correspond to the voltage of the device. Note: Maximum weight of the user is 135 kg.32

ASSEMBLY Note: Use the help of a second person when assembling. 1 & 2 Figure A: Turn the front stabilizer (2) away from the main frame (1). Turn the post (4) away from the slide rail (3). Figure B: Screw the front stabilizer (2) to the main frame (1) using Allen screws (63), flat washers (82) and nuts (87). Attach the post (4) to the front stabilizer (2) using two Allen screws (65).35

Attach the console plate (58) to the post (4), tighten with a screw (51), a flat washer (83) and a nut (88).36

There is an "L" sticker on the left pedal (43L) and an "R" sticker on the right pedal (43R). Insert the pedal shaft (12) through the tube on the front stabilizer (2). Slide the right pedal (43R) onto the right side of the pedal shaft (12). Slide the left pedal (43L) to the left side of the pedal shaft (12). Then secure the pedals (43R, 43L) at both ends of the pedal shaft (12) with flat washers (82), spring washers (81) and screws (86). Note: You will need two wrenches to tighten the nuts (86) on both ends of the pedal shaft (12) at the same time.37

Attach the seat (39) to the seat carrier (10) using four Allen screws (75).38

Attach the handlebar holder (45) to the post (4) using two Allen screws (75). Place the handlebar (5) on the handlebar holder (45). Insert two AA batteries into the console (54) (the batteries are not included!). Fix the console (54) to the console plate (6) with four Phillips screws (76). Connect the sensor cables (55) to the connecting wires of the console (54) and push the extracted cables back into the post (4).39

• Insert the funnel (92) into the tank, then use a beaker or pump siphon (91) and a bucket to ll the tank. Look at the water level indicator on the side of the tank and ll in water to the desired level.

• If you want to pump off some water or empty the tank later, place a bucket next to the rowing machine and pump the water with the pump siphon (91) from the tank into the bucket.

• Finally, insert the lling plug (21) into the upper tank and wipe off any excess water from the frame.40

• If you want to pump out some water or empty the tank later, place a bucket next to the rowing machine and pump the water with the pump siphon (91) from the tank into the bucket. Important notes

• Fill the tank only with tap water or destilled water..

• The water from the tank is not suitable for consumption. Dispose of the water after pumping it out of the tank. Water level indicator and resistance

• The water level indicator is located on the side of the tank. The tank may be lled up to level 6 but never above this limit. Filling the tank above this limit will void the warranty.

• The resistance depends on the water level in the tank. Level 1 is the lowest resistance, level 6 is the highest resistance.41

ADJUSTMENTS AND STORAGE

Move device Raise the front stabilizer until the transport wheels touch the ground and roll the unit to the desired location. Balancing the unit Re-adjust the end caps L/R (59) on the rear stabilizer if the unit is not fully straight.42

Control panel and display indicators Commissioning

• All display indications are briefly shown 2 seconds after the batteries have been inserted.

• Press the ARROW buttons to adjust the training intensity of the L1 to L6 selection mode (the default setting is L6). Press ENTER to conrm. The console is now in standby mode.43

Key functions RECOVERY • Press this button to test the pulse for 60 seconds. The computer must have a pulse input signal. RESET • Press the button to reset the preset value during the parameter setting mode, and press it again to reset the program selection.

• Press to return to standby mode during stop.

• Press and hold for 2 seconds to reset the computer. START/STOP • Start and stop training. ENTER • Conrm the program selection.

• TIME: Displays the training time.

• TIME/500M: The average time of 500 meters is automatically displayed and continuously updated.

• SPM: Strokes per minute.

• DISTANCE: Displays the training distance.

• STROKES: Displays the current strokes.

• TOTAL STROKE: Total total strokes.

• CALORIES: Displays the calories burned.

• PULSE: Displays the user‘s heart rate during training.

• A+: Displays the average function value of time, calories, watts and heart rate.

• Press ENTER to switch the function value to the large center display during the workout.

• The program prole consists of 16 columns, each column corresponds to 100 meters.45

• Press the arrow buttons to select STANDARD. Then press ENTER to select one of the training modes: 2000 m, 5000 m, 10,000 m, 30:00, 500 m/1:00. Press START/STOP to start training.

• The preset function value will then be either counted down or up depending on the selected mode.

• When the mode is nished, press RESET to switch to standby mode. TARGET SINGLE Press the arrow buttons to select TARGET SINGLE. Then press ENTER to conrm the selection and select one of the four destination settings: Single Time, Single Distance, Single Calories, Single THR.

• Single Time: Only the time can be preset. Press START/STOP to start training when the setting is complete.

• Singe Distance: Only the distance can be preset. Press START/STOP to start the workout when the setting is complete.

• Single Calories: Only calories can be preset. Press START/STOP to start training when the setting is complete.

• Single T.H.R: Only the target heart rate can be preset from 90 to 200 bpm (beats per minute). Press START/STOP to start training after setting. Note: When a beep sounds, the heart rate is higher than the set THR. TARGET INTERVALS Press the arrow keys to select TARGET INTERVAL. Then press ENTER to select one of the target intervals and enter the interval setting mode: Intervals Time, Intervals Distance, Intervals Variable.

• Intervals Time: Press the arrow keys to set the training time. Then press ENTER to set the pause time. Press START/STOP to start training when the setting is complete.46

• Intervals Distance: Press the arrow keys to adjust the training distance. Then press ENTER to set the pause time. Press START/STOP to start training when the setting is complete.

• Intervals Variable: Press the arrow keys to set the workout time. Then press ENTER to adjust the training distance. Press ENTER to set the pause time. Press START/STOP to start training after setting. CUSTOM Press the arrow keys to select CUSTOM. Then press ENTER to select one of the four custom modes: V30/:30R, V1:00/1:00R...7, V2000m/3:00R...4, V1:40/:20R...9.

• V :30/:30R: 30 seconds training, then 30 seconds pause.

• V1:00/1:00R...7: One minute training, then one minute pause, 7 rounds.

• V2000m/3:00R....4: 2000 m training, then three minutes break, 4 rounds.

• V1:40/:20R....9: 1:40 minute training, then 20 seconds break, 9 rounds. RACE Press the arrow keys to select RACE. Press ENTER to conrm, then press the arrow buttons again to select L1-L15. Press ENTER to continue entering the DISTANCE setting. DISTANCE blinks. Press the arrow buttons to adjust the value. Press ENTER to exit the setting and press START to exercise. The dot matrix in the display shows the race computer versus user. Once the PC or user has reached the nish, the computer stops.47

• When SPM is displayed, press Enter to switch to the SPM A+ display.

• DISTANCE indicates the training distance.

• When TOTAL STROKES is displayed, press ENTER to switch to the STROKES display.

• When CALORIES is displayed, press ENTER to switch to the WATT A+ display.

• PULSE displays the pulse. At the end of the race the matrix shows PC-WIN (computer has won) or USER- WIN (user has won). Note: In RACE mode only the distance can be set. The time is set for programs L1-L15 as follows: L1 8:00 L6 5:30 L11 3:00 L2 7:30 L7 5:00 L12 2:30 L3 7:00 L8 4:30 L13 2:00 L4 6:30 L9 4:00 L14 1:30 L5 6:00 L10 3:30 L15 1:00 Important notes on the console

• Four minutes after the end of the workout, the console automatically switches to standby mode and all values are automatically reset to zero (except TOTAL STROKES). Press any key to reactivate the console.

• When the display becomes weaker, replace the batteries.48

Regular cardio training stimulates the cardiovascular (heart and blood vessels) and respiratory system. It improves your general health and helps you to burn fat. It is the recommended workout if you want to lose weight. When exercising, glucose is burned off rst, then the fat stored in the body. Intensive cardio training (e.g. circuit training, training with high resistance and long duration training) requires a greater amount of effort and also trains the muscular system and your endurance. As a rule, the more regular you train, the more effective the training is (even with short training sessions of 20 minutes). During the Training The level of resistance used during the workout determines the training intensity and the associated results. An optimal training session includes (1) a warm-up phase, (2) an intensive cardio training phase and nally (3) a cool down phase. If you want to progress or burn calories, you should go through these 3 phases as well as exercise for at least 20-30 minutes on the ergometer.

Always start your training session with a low resistance level. A warm-up phase of 5-10 minutes is important because your muscles need to be warmed up. During the warm-up phase, you should give your circulatory system and muscles time to prepare for the subsequent workout. As a beginner, you can train for the rst 3 minutes at the easiest level and then gradually increase the level to where you feel most comfortable.

2. Cardio Training Phase

After about 10 minutes, you can then begin the cardio training phase. When using the interval training program, the computer controls the resistance depending on the type of interval chosen and thus simulates changing intensities.49

The cardio training phase is considered aerobic or anaerobic training depending on the energy expenditure. These two types of training are dened as follows: Aerobic Training Zone While you are in this zone, you are improving your cardiovascular system and burning fat. Despite an increased heart rate, deeper breathing and light sweating, the body is not in a very stressed state, breathing is not signicantly accelerated—you could still talk to someone without going out of breath—and you feel that you could sustain the physical exertion for a long time. It‘s similar to when you briskly walk uphill. The muscles and heart work more intensely than when the body is at rest and can get most of their energy needs met via aerobic energy production, which utilizes oxygen to facilitate energy production. At the same time, the anaerobic production of energy is also active, but only to a small extent. The lactic acid produced in this process can be broken down to produce energy. Most of your training should be aerobic training. If you continue to increase the intensity, you will eventually come to the threshold where aerobic energy production is no longer able to increase its output. At this point, there is a shift towards anaerobic energy production being used to a greater extent. You are now doing anaerobic training. Anaerobic Training When in this zone, you are improving your performance and speed. When you increase the intensity while in this zone, the training becomes much more strenuous because of the rising lactate level in the body; you start sweating more; your breathing gets faster; and after some time depending on your tness level, your muscles tire and you feel totally exhausted and that you can no longer continue at this level of intensity.50

At the end of the cardio training phase, you begin the cool-down phase, which should last for at least 5 minutes. Here, you use low levels of resistance. The recovery or cool-down phase is also helpful with regard to preventing possible muscle soreness. It is also advisable to do active recuperation after an intensive training session, such as a hot bath, a sauna session or a massage. Training Progress Each month you can make the training more challenging by extending the duration of the cardio training phase, by using a higher level of resistance within that phase or by doing a more demanding interval training. Eating and Drinking

• Drink before, during and after training.

• Drink at least 2 sips of water (10 to 20 cl) every 10-15 minutes during a training session.

• If your workout lasts for more than 1 hour, you should drink a sports drink to protect the body from dehydration while training.

• For optimal cardio training, suitable nutrition before and after any physical activity is very important. Before training, it is best to eat carbohydrates, such as those found in rice and pasta, as they provide the body with an important source of energy. After training, you need to refuel with proteins, such as those found in eggs, yoghurt and dried fruits. Even if you want to lose weight, it is absolutely necessary to eat after training in order for your body to recuperate.51

Perform the movements before each workout to mobilize your joints and activate your muscles. Should a movement be uncomfortable or painful, skip this movement and consult your doctor or tness instructor about suitable warm-up movements. Each movement should be repeated (right and left) so that you can start the cardio training relaxed. Take about 5 minutes to do the following CapitalSports training routine:

Nod the head slowly, then alternating turn the head to look to the right to left. Then mobilize the shoulders by making a circular motion with them.52

Turn the hips while the arms are stretched. The feet are not rmly xed to the ground; the ankles follow the body’s rotation. Bend at the hip with one arm stretched upward. Stay in this position for a few seconds on each side.

Stand on one leg and hold the instep of the other leg with your hand. While in this position, mobilize your ankle so as to stretch the thigh slightly. If necessary, hold on to something to keep your balance. Then Stand on one leg and draw a circle in both directions (clockwise and counterclockwise) with the ankle.53

When squatting, place your feet about shoulder-width apart and lower your hips while keeping your arms straight. Try to also keep your back straight. Sit with your legs bent so that the soles of your feet touch. Slightly flap the knees by moving the knees up and down while keeping the feet on the floor. Hold your ankles and keep your back straight.

While seated, stretch forward towards your toes. Try to keep the legs and back straight and reach for the tips of your toes.54

According to the European waste regulation 2012/19/EU this symbol on the product or on its packaging indicates that this product may not be treated as household waste. Instead it should be taken to the appropriate collection point for the recycling of electrical and electronic equipment. By ensuring this product is disposed of correctly, you will help prevent potential negative consequences for the environment and human health, which could otherwise be caused by inappropriate waste handling of this product. For more detailled information about recycling of this product, please contact your local council or your household waste disposal service. Your product contains batteries covered by the European Directive. 2006/66/EC, which cannot be disposed of with normal household waste. Please check local rules on separate collection of batteries. The correct disposal of batteries helps prevent potentially negative consequences on the environment and human health. PRODUCER Chal-Tec GmbH, Wallstraße 16, 10179 Berlin, Germany.55

• TOTAL STROKES: somma le vogate complessive.