Stoksman 2.0 - Rowing Machine Capital Sports - Free user manual and instructions

USER MANUAL Stoksman 2.0 Capital Sports

QR code image containing encoded data, no visible human-readable text

INHALTSVERZEICHNIS

Medical or laboratory equipment including a white tubing, red grip, and two wrenches (no text or symbols visible)

WASSERTANK BEFÜLLEN

Exterior view of a Pilates reformer machine (no signage or text visible on the device body)

Close-up of a black plastic component with red arrow pointing to it, placed on a transparent surface (no text or symbols visible)

Person pouring liquid from a red bottle into a large transparent container (no visible text or symbols)

Sequence of five sequential illustrations showing a woman performing a seated exercise with arms and legs (no text or symbols)

WASSERTANK ENTLEEREN

Exterior view of a Pilates reformer machine (no text or symbols visible)

Exterior view of a Capriol Sports machine and its internal components (no text or symbols visible)

Two-panel image showing a wooden Pilates reformer machine and a person using a red hose to clean a transparent spherical object with liquid, next to a white bucket (no text or symbols visible)

Close-up of a person using an exercise machine with a black strap and blue athletic shoes (no visible text or symbols)

CARDIOTRAINING IM ÜBERBLICK

2. Cardio-Trainingsphase

Woman performing a seated forward stretch exercise (no text or symbols visible)

Symbol of a trash bin crossed with a diagonal line, no text or numbers present

Berlin Brands Group UK Ltd

PO Box 1145

Oxford, OX1 9UW

United Kingdom

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 manual and other information about the product:

QR code image containing encoded data, no visible human-readable text

CONTENTS

Safety Instructions 28

Device Overview and Accessories 30

Filling the Water Tank 31

Rowing Instructions 34

Emptying Water Tank 35

Adjusting the Heel Support 37

Overview of Cardio Training 38

Warming Up before a Workout 41

Training Computer 44

Care and Maintenance 46

Disposal Considerations 47

Manufacturer & Importer (UK) 47

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 specification 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 efficiency 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 0.5 meter 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.
• 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 find 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 fix them immediately. You may continue using them only after they return to good conditions.
• 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 modifications(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.

DEVICE OVERVIEW AND ACCESSORIES

1 2 3 4 5 6 7 8

1 Pulley 5 Training computer
2 Pull strap 6 Handle
3 Water tank 7 Footrest
4 Resistance regulator 8 Seat

Accessories:

Medical or laboratory equipment including a curved tube, red grip, and two wrenches (no text or symbols visible)

FILLING THE WATER TANK

For the correct use of the rowing machine, the water tank must be filled up to the halfway point (Calibration Level). This requires about 17 liters of water. For filling, we recommend the use of tap water, as this contains additives that inhibit algae. Distilled water does not contain these and therefore it deteriorates faster.

Add a commercial water purification tablet (not included). Never use pool chlorine or chlorine bleach. This will damage the tank and void the warranty.

• Add a water purification tablet every 6 months or as needed. If the water remains cloudy, replace the water in the tank.
• Water from the tank is not suitable for consumption. Dispose of the water after pumping it out of the tank.

If you want to train harder, simply row faster.

1 Place the unit horizontally on the floor.

Exterior view of a CRITAL SPORTS stationary exercise machine (no signage or text on the device itself)

2 Open the tank plug at the top of the water tank.

Close-up of a mechanical component with a red arrow pointing to a black cylindrical part, no visible text or symbols.

3 If you have a water hose connection, you may use it to fill the tank directly. To simplify filling, you may also use a funnel. Otherwise, fill a 20-liter bucket with water and use the enclosed water pump. To do this, insert the straight end of the water pump into the bucket and insert the flexible end into the tank opening. By pressing the pump bag, water will be sucked through the pump into the tank.

Person pouring liquid from a red spray bottle into a blue glass tank (no text or symbols visible)

4 Fill the tank until the water level reaches the "Calibration Level" mark (see arrow).

WATER DO HOT EXCEPT CALIBRATION LEVEL

ROWING INSTRUCTIONS

1 Start: bend straight forward with your arms straight.
2 Pull: push with your legs while keeping your arms straight.
3 End: stretch legs and pull back with arms.
4 Return movement: move forward with the upper body over the pelvis.
5 Start: start the movement from the beginning.

Sequence of five sequential illustrations showing a woman performing a row exercise (no text or symbols)

EMPTYING WATER TANK

Note: Please note that it is not necessary to empty the tank if you want to regulate the amount of water for your workout.

1 Set up the rowing machine vertically.

Exterior view of a Pilates reformer machine (no text or symbols visible)

EN

2 Wait until the water reservoir is filled. Now set up the rowing machine again horizontally and open the filler plug on top of the tank.

Side-by-side comparison of a Capriol Sports machine and its water-filled container with a red arrow indicating motion (no text or symbols on the devices themselves)

3 Use the supplied hand pump to empty the water reservoir. Insert the straight piece of the water pump into the water tank and the flexible end into a bucket to catch the water. By pushing the pump bag, you will pump the water through the pump.

4 As soon as you can no longer pump water from the reservoir, set the resistance regulator to maximum and wait until the remaining water has flowed into the lower half of the tank. Now place the rowing machine vertically (1). The level in the lower half of the tank should be slightly below the drain plug at this time so that no water leaks when it is opened (2). Now use the pump as before to empty the lower part of the water tank. If the water level is still above the drain opening, carefully tip over the rowing machine so that some of the water flows back into the reservoir until you can open the tank stopper. Now use the pump as before to empty the lower part of the water tank (3 + 4). Repeat these steps until you have removed all water from the tank.

Two-panel image showing a wooden Pilates reformer machine and a person using a red hose to clean water from a mechanical device (no text or symbols visible)

ADJUSTING THE HEEL SUPPORT

For optimum fit during exercise, adjust the footrest to your foot as follows:

1 Place your foot with the ball under the holding strap.
2 Guide the heel support to your foot. To do this, pull the tab above your toe (see arrow) towards you until the retaining clips release. After adjusting the heel support, press the tab firmly back onto the retaining clips.
3 Tighten the holding strap over your foot.

Close-up of a person using a Pilates reformer machine, showing the foot and torso (no text or symbols visible)

EN

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 first, 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 finally (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.

1. Warm-up Phase

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 first 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.

The cardio training phase is considered aerobic or anaerobic training depending on the energy expenditure. These two types of training are defined 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 significantly 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 fitness level, your muscles tire and you feel totally exhausted and that you can no longer continue at this level of intensity.

3. Cool-down Phase

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.

WARMING UP BEFORE A WORKOUT

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 fitness 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:

1
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.
2	3
Turn the hips while the arms are stretched. The feet are not firmly fixed 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.

4
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.
5	6
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.

Woman performing a seated forward stretch exercise (no text or symbols visible)

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

7

TRAINING COMPUTER

Insert battery

The rowing machine has a built-in training computer. It requires two AAA batteries for operation, which are inserted in the rear battery compartment. On the display of the training computer, you can monitor your performance data or set goals for your training session.

Parameters

Time 00:00 - 99:59 (minutes:seconds)
Speed 0.0 - 999.9 (km/h or mi/h)
Distance 0.00 - 99.99 (km or mi)
Calories 0.0 - 999.9 (kcal)
Odometer - if have 0.00 - 99.99 (km or mi)
Pulse - if have 40 - 200 (bpm)

HEIGHT WEIGHT AGE 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:00:00 8:35 17.8 CAL. 23 STROCKES RESET | MODE | SET

Function Keys

• Mode: To select the desired function. Press and hold for 4 seconds to reset all function values (except odometer).
• Set: Enter the setpoint (except odometer).
• Reset: To reset the value (except odometer).

Note: The monitor is automatically turned off when no signal is received for 4 minutes. The monitor is automatically powered when you start the exercise or press the button.

Functions

• TIME (TMR): Automatic storage of training time during training.
- SPEED (SPD): Display of the current speed.
- DISTANCE (DST): Accumulate the distances during training.
• CALORIES (CAL): Automatic storage of calories burned during training.
- ODOMETER (TOTAL): Display of the total distance during training. If you train again, the distance covered will be added to the total distance. The odometer cannot be reset unless you replace the battery.
- PULSE: Indicates the user's heart rate per minute. This requires an uncoded 5.3 kHz heart rate chest strap.
- SCAN: Displays the values of the functions in the following order: Time > Speed > Distance > Calories > Pulse > Odometer.
- SPM (Strokes per Minute): Indication of rowing strokes per minute (stroke rate).
• STROKES: Indication of the total number of rowing strokes.

Note: If the display on the monitor is incorrect or difficult to see, replace the batteries. Always replace all batteries.

CARE AND MAINTENANCE

Note: As with all training machines with mechanical, moving components, screws may loosen due to frequent use. We therefore recommend that you check them regularly and, if necessary, retighten them with a suitable key. Clean your training device regularly with a damp cloth to clean the surfaces from sweat and dust.

• When you don't use the exercise bike for a long time, please take out the console battery to avoid running out of battery.
• Often clean the exercise bike with clean cloth to keep the clean appearance.
• The safety level of the equipment only can be maintained if it is regularly examined for damage and or /wear and tear.(e.g. handle bar, pedals and seat ...etc.).It is vital that any faulty parts are replaced and the it is not used until completed repaired.
• Regularly check that the elements fastened with nuts and bolts are correctly tightened.
• Remember regularly to grease moving parts.
• Special attention to the component, most of them are susceptible to wear like brake system, foot pad etc.
• As sweat is very corrosive, do not allow it to come into contact with the enameled or chromed parts of the equipment, particularly the computer. Immediately wipe the equipment after using. The enameled parts can be cleaned using a damp sponge. All aggressive or corrosive products must be avoided.
• Storing the equipment in a clean and dry environment away from children.

DISPOSAL CONSIDERATIONS

Symbol of a trash bin crossed with a diagonal line, no text or numbers present

If there is a legal regulation for the disposal of electrical and electronic devices in your country, this symbol on the product or on the packaging indicates that this product must not be disposed of with household waste. Instead, it must be taken to a collection point for the recycling of electrical and electronic equipment. By disposing of it in accordance with the rules, you are protecting the environment and the health of your fellow human beings from negative consequences. For information about the recycling and disposal of this product, please contact your local authority or your household waste disposal service.

This product contains batteries. If there is a legal regulation for the disposal of batteries in your country, the batteries must not be disposed of with household waste. Find out about local regulations for disposing of batteries. By disposing of them in accordance with the rules, you are protecting the environment and the health of your fellow human beings from negative consequences.

MANUFACTURER & IMPORTER (UK)

Manufacturer:

Chal-Tec GmbH, Wallstrasse 16, 10179 Berlin, Germany.

Importer for Great Britain:

Berlin Brands Group UK Ltd

PO Box 1145

Oxford, OX1 9UW

United Kingdom

Estimado cliente:

QR code image containing encoded data, no visible human-readable text

ÍNDICE

Medical or laboratory equipment including a white tubing with red end caps and two wrenches, alongside a small tool (no text or symbols visible)

RELLENAR EL DEPÓSITO DE AGUA

Exterior view of a CRITAL SPORTS stationary exercise machine (no signage or text on the device itself)

Close-up of a mechanical component with a red arrow pointing to a black cylindrical part, no visible text or symbols.

Person pouring liquid from a red bottle into a large blue basin, with a transparent container in the background (no visible text or symbols)

Sequence of five sequential illustrations showing a woman performing a sit-up exercise (no text or symbols)

Exterior view of a Pilates reformer machine (no text or symbols visible)

Exterior view of a Capriol Sports machine and its internal components (no text or symbols visible)

Two-panel image showing a wooden Pilates reformer machine and a person using a red hose to lift a transparent cylindrical device with liquid, next to a white bucket (no text or symbols visible)

AJUSTE DE LOS REPOSAPIÉS

Close-up of a person using an exercise machine with a black strap and blue athletic shoes (no visible text or symbols)

ES

ENTRENAMIENTO DE CARDIO EN RESUMEN

Person performing a seated forward stretch exercise (no text or symbols visible)

Symbol of a trash bin crossed with a diagonal line, representing no waste or discharge (no text or labels)

Berlin Brands Group UK Ltd

PO Box 1145

Oxford, OX1 9UW

United Kingdom

Cher client,

QR code image containing encoded data, no visible human-readable text

SOMMAIRE

Medical or laboratory equipment including a white tubing, red grip, and two wrenches (no text or symbols visible)

REMLISSAGE DU RÉSERVOIR D'EAU

Exterior view of a Pilates reformer machine (no signage or text visible on the device body)

Close-up of a glass container with a black lid and red arrow pointing to it, no visible text or symbols

Person pouring liquid from a red bottle into a large transparent container (no visible text or symbols)

Sequence of five grayscale images showing a woman performing a seated exercise with arms raised (no text or symbols)

VIDANGE DU RÉSERVOIR

Exterior view of a Pilates reformer machine (no text or symbols visible)

Exterior view of a Capriol Sports machine and its internal components (no text or symbols visible)

Two-panel image showing a wooden Pilates reformer machine and a person using a red hose to lift a transparent cylindrical device with liquid, next to a white bucket (no text or symbols visible)

Close-up of a person using an exercise machine with a foot and leg, no visible text or symbols

APERÇU DE L'ENTRAINEMENT CARDIO

Person performing a seated forward stretch exercise (no text or symbols visible)

Symbol of a trash bin crossed with a diagonal line, no text or numbers present

Berlin Brands Group UK Ltd

PO Box 1145

Oxford, OX1 9UW

United Kingdom

Gentile cliente,

QR code image containing encoded data, no visible human-readable text

INDICE

Medical or laboratory equipment including a white tubing with red end caps and three wrenches, accompanied by a small tool (no text or symbols visible)

RIEMPIRE IL SERBATOIO

Exterior view of a Pilates reformer machine (no signage or text visible on the device body)

Close-up of a glass container with a black lid and red arrow pointing to it, no visible text or symbols

Person pouring liquid from a red bottle into a large transparent container (no visible text or symbols)

Sequence of five sequential illustrations showing a woman performing a seated exercise with a weight (no text or symbols)

SVUOTARE IL SERBATOIO

Exterior view of a Pilates reformer machine (no text or symbols visible)

IT

Exterior view of a Capriol Sports machine and its internal components (no text or symbols visible)

Two-panel image showing a wooden Pilates reformer machine and a person using a red hose to lift a transparent cylindrical device with liquid, next to a white bucket (no text or symbols visible)

REGOLARE I POGGIAPIEDI

Close-up of a person's leg and foot wearing a stationary exercise machine, with no visible text or symbols.

IT

Symbol of a trash bin crossed with a diagonal line, no text or numbers present

PRODUTTORE E IMPORTATORE (UK)

Produttore:

Chal-Tec GmbH, Wallstraße 16, 10179 Berlino, Germania.

Berlin Brands Group UK Ltd

PO Box 1145

Oxford, OX1 9UW

United Kingdom

Abstract geometric pattern with interlocking curved and straight lines in gray and white (no text or symbols)