Ironman Fitness Magnetic Rower Power 10 manual

Owners Manual P ower 10 Magnetic R ower Customer Service (800) 750-4766 Assembly (888) 559-8810 Manufactured by: Ironman Fitness Products 4009 Distribution Drive Suite 250 Garland, TX 75041 www.ironmantness.com Caution! Read all precautions and instructions in this manual before using this equipment. Serial tag is located on the side of the tr a[...]

2 T able of Contents Table of Contents 2 Important Safety Information 3 Getting Started 4 Assembly Steps 5 P arts Identifier 5 Assembly Steps 5 Console Instructions 9 Warm Up Excercises 14 Monitoring Your Heart Rate 17 Workout Information 19 Frequency: How Often Should Y ou Exercise 19 Intensity: How Hard Should Y ou Exercise 19 W eight Management [...]

3 Important Safety information WARNING! Before using this unit or starting any ex ercise program, consult your physician. This is especially important for persons o ver the age of 35 and/or persons with pre-existing health problems. The manufacturer or distributor assumes no responsibility for personal injury or property damage sustained b y or thr[...]

4 Getting Started Thank you for purchasing the Ironman Fitness Power 10 Magnetic Rower! The quality product you ha ve chosen was designed to meet y our needs for cardiov as- cular exercise. Before y ou start, please read the Owner’ s Manual and become familiar with the operation of y our new unit. Remember to take time to perform stretching exerc[...]

5  (A1)Main Frame (A2) Front Stabilizer (A4)Upper Slide Track (B9)Saddle Set (1) Screw (10) Screw (C1) Knob - 1 - Assembly Steps Figure 1 Assembly for front stabilizer with main frame Step 1. Secure the front stabilizer (A2) and main frame (A1) using carriage bolts (1) & Nuts (2), and W ashers (27). [...]

6 6 Assembly Steps Figure 2 Assembly for upper track Step 1. Secure main fr ame (A1) with upper slide track (A4) using bolt (11), Nut (12) and tight it by knob (C2). Figure 3 Assembly for Wireless Pulse Receiver Step 1. Lift up the P ower 10 slide track by pull- ing out knob (C2). Once the slide tr ack is in place, release knob (C2) to secure it in[...]

7 Assembly Steps Figure 5 Assembly for pedals Step 1: Insert shaft bolt (10) into pedal (B3) and secure it into main fr ame. Step 2: Use screw (24) to secure rear stabilizer to slide tr ack. Figure 4 Assembly for saddle seat with slide track Step 1. Lower slide tr ack back into place. Step 2. Equip saddle (B9) into slide tr ack (A4). Step 3. F old [...]

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9 Console Instructions Console Layout and Design T ake a few moments to review the console la yout. Below is an overview of the console and their different functions. A. Powering Up: Connect adapter into power source 1. If the connection cables were installed incorrectly , monitor will display “E1” on matrix 2. display and will generate a long [...]

10 Console Instructions B. Button Functions: Enter This button is used to confirm desired settings into the console for function purposes. - During P AUSE mode, press ENTER key to enter desired program. Start/Stop This button is used to start and stop training. Recovery This button is used to begin the recovery feature of the console (Heart rate ch[...]

11 Console Instructions Once it reaches 1000 yards, it will con vert to 0.6 miles. Note: If the units are by kilometers the count up and down will be by meters into KM. Count down : If distance is set, the monitor will count down from your set v alues. Once set v alue is reached, monitor will produce an audible sound, and then the count v alue star[...]

12 Console Instructions Press the 2. ENTER button to enter your target heart r ate program. The pulse display will ash, and then press the 3. UP OR DOWN button to set up the desired limit heart rate y ou would like to keep . Press ENTER button to conrm your setting v alue. The Time display will ash, and then press the 4. UP OR DOWN button [...]

13 Console Instructions Program Proles 1. Program 1 ( Manual ) 6. Program 6 ( Manual ) 2. Pro gram 2 ( R olling ) 7. Program 7 ( Interv als ) 8. Program 8 ( Mountain ) 9. Program 9 ( User setting ) 10. Program 10 ( User setting ) 11. Program 11 ( User setting ) 12. Program 12 ( User setting ) 3. Program 3 ( V alley ) 4. Program 4 ( F at Burn ) 5[...]

14 W arm up Excercises EXERCISE GUIDELINES WARNING! Before beginning this or any exercise program, you should consult your physi- cian. This is especially important for individuals over the age of 35 or individuals with pre- existing health problems. Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per we[...]

15 W arm Up Excercises Wrist Extensor Extend your right arm in front of you with your palm up and your elbow str aight. P oint your ngertips toward the oor by bending at the wrist. Using your left hand, pull the back of your right hand toward you gently . Hold for 20 seconds; repeat three to ve times with each arm. Triceps Stretch Place yo[...]

16 W arm Up Excersises Standing Quadriceps Stretch Steady yourself with one hand. With the other , grab outside leg at ankle, keeping body str aight from knee to hip. Gently pull foot up and towards the but - tocks until you feel a stretch along the front of the thigh. Thigh should be pulled straight back and not drift to outside. Hold 20-30 second[...]

17 Monitoring Heart R ate 100% 85% 75% 60% Serious athletic training range Cardiovascular conditioning range F at burning range 2 0 25 3 0 3 5 4 0 45 5 0 5 5 6 0 6 5 AGE 200 195 190 185 180 175 170 165 160 155 170 166 162 157 153 149 145 140 136 132 150 146 143 139 135 131 128 124 120 116 120 117 114 111 108 105 102 99 96 93 T ARGET HEAR T RA TE Z [...]

18 Monitoring Heart R ate Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery . After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse r ate per minute. W e recommend takin[...]

19 W orkout Information Frequency, Intensity, Time, Target Heart Rate Zone The exercise practices include four major variables: frequency , intensity , time, target heart rate zone. A continuous workout will help to improve your cardiovascular functions and increase the ability of your muscles to obtain the oxygen and nutrition. A good workout pro-[...]

20 W orkout Information Exercise Practice Procedures W a r m - U p W o r k o u t C o o l D o w n A good warm-up will help you perform better and will decrease the aches and pains. The warm-up prepares your muscles for exercise and allows your oxygen supply to ready itself for what is to come. Experience tells us that muscles perform best when they [...]

21 Chest Str ap Information SAFETY PRECAUTIONS AND TIPS FOR CHEST STRAP 1. It is the owner's responsibility to ensure that all users of this unit have read the Owner's Manual and are familiar with warnings and safety precautions. 2. Do not place chest strap near devices that generate large magnetic fields. TV sets, elec- tric motors, radi[...]

22 Notes[...]

23 Notes[...]

24 Notes[...]

25 P arts List Ref # Part # Description Qty Ref # Part # Description Qty A2 723-00012 FRONT STABILIZER, POWER 10 1 3 702-00035 NUT 3/8*26, POWER 10 4 A3 719-00001 SLIDE TRACK (LOWER), POWER 10 1 4 702-00036 NUT 3/8 3T, POWER 10 1 A4 719-00002 SLIDE TRACK (UPPER), POWER 10 1 5 702-00037 SCREW M8*35L, POWER 10 3 A5 719-00003 PIVOT PLATE, POWER 10 1 6[...]

26 Exploded View[...]

27 W arrant y Information Residential and Personal U se Limited Warranty PLEASE READ THESE WARRANTY TERMS AND CONDITIONS FULLY AND CAREFULLY BEFORE USING YOUR IRONMAN FITNESS EQUIPMENT. BY USING THE EQUIPMEN T, YOU ARE CONSENTING TO BE BOUND BY THE FOLLOWIN G TERMS A ND COND ITIONS. Frame: Lifeti me Parts : 1 yr L a b o r : 1 y r M i s s i n g / C [...]

28 Customer Service (800) 750-4766 Assembly (888) 559-8810 Manufactured by: Ironman Fitness Products 4009 Distribution Drive Suite 250 Garland, TX 75041 www .ironmantness.com IRONMAN, IRONMAN TRIATHLON and M-DOT are registered trademarks of the World Triathlon Corporation. This product is licensed by the Ironman Triathlon.[...]