New Balance 3300 Users Manual 5K AIR ROWER

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2015-02-02

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New Balance
Fitness Equipment
Dedication to Quality
New Balance Fitness Equipment warrants this
product to be free from all defects in material
and workmanship when used according
to the manufacturer’s instructions.
See Limited Warranty Card for details.

5K
3300

Save your sales receipt.
(You may wish to staple it into this manual.)

Air Rower

OWNER’S MANUAL
F OR M AXIMUM E FFECTIVENESS
AND

S AFETY, P LEASE R EAD T HIS

O WNER ’ S M ANUAL B EFORE U SING Y OUR
N EW B ALANCE 5K 3300 A IR R OWER .
7/29/05

TABLE OF CONTENTS
Important Safety Instructions ...........................................................2
Unit Warning Label............................................................................3
Specifications & Parts .......................................................................3
Introduction .......................................................................................4
Assembly Instructions.....................................................................5-8
Changing Handles............................................................................8
Adjustments .......................................................................................9
Getting Started .................................................................................9
Using Your Air Rower..........................................................................9
Operating the Computer...............................................................10
Exercise Guidelines .........................................................................11
Knowing the Basics....................................................................11
A Complete Exercise Program............................................11-12
Aerobic Exercise: How Much? How Often? ...........................12
When to Exercise .......................................................................12
Measuring Your Heart Rate ......................................................13
Clothing ......................................................................................13
Tips to Keep You Going.............................................................13
Heart Rate Target Zone Chart..................................................14
Warm Up & Cool Down Stretches ...........................................15-16
Care & Storage ...............................................................................17
Workout Progress Charts ................................................................18
Exercise Data Charts ......................................................................19

New Balance Fitness Equipment
©2005 Fitness Quest Inc. All rights reserved. Made in China.
Fitness Quest, Inc., d/b/a New Balance Fitness Equipment.
New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc.
Fitness Quest Inc. is the exclusive licensee of New Balance Athletic Shoe Inc.

7/29/05

IMPORTANT SAFETY INSTRUCTIONS

EXERCISE DATA CHARTS

Read all instructions before using this machine

Update once a week

CAUTION:
Exercise of a strenuous nature, as is customarily done on this equipment,
should not be undertaken without first consulting a physician.
No specific health claims are made or implied as they
relate to the equipment.

Week
(Date)

# Of
Workouts

Total
Workout Time

Week
(Date)

# Of
Workouts

Total
Workout Time

___________

1) Before starting this or any other exercise
program, consult your physician, who can assist
you in determining the target heart rate zone
appropriate for your age and physical
condition. Certain exercise programs or types of
equipment may not be appropriate for all
people. This is especially important for people
over the age of 35, pregnant women, or those
with pre-existing health problems or balance
impairments.

11) If you are taking medication which may
affect your heart rate, a physician's advice
is absolutely essential.

___________

12) Use this machine only for its intended use
as described in this manual. Do not use
attachments not recommended by the
manufacturer.

___________

2) Monitor your heart rate while you exercise and
keep your estimated pulse rate within your
target heart rate zone. Follow the instructions on
pages 13 and 14 in this manual regarding heart
rate monitoring and how to determine your
appropriate target heart rate zone.

14) Do not put hands, feet, or any foreign objects on
or near this machine when in use by others.

___________

15) Always use this machine on a level surface.

___________

16) Never operate the machine if the machine is not
functioning properly.

___________

8) After an exercise session, cool down with slow
walking and stretching.

___________

9) This machine should not be used by or near
children.

___________

3) Warm up before any exercise program by
doing 5-10 minutes of aerobic activity, followed
by stretching.
4) Wear comfortable clothes that allow freedom of
movement and that are not tight or restricting.
5) Wear comfortable shoes made of good support
with non-slip soles.
6) Breathe naturally, never holding your breath
during an exercise.

13) Only one person at a time should use this
machine.

17) Start exercise slowly and gradually increase the
amount of resistance.
18) If the user experiences dizziness, nausea, chest
pain, or any other abnormal symptoms, stop
exercise at once and consult a physician
immediately.
19) Use caution not to pinch fingers or hands in
moving parts when using the unit.
20) This unit is to be used only indoors and in a
dry location

7) Avoid over training. You should be able to carry
on a conversation while exercising.

10) Handicapped or disabled people must have
medical approval before using this machine
and should be under close supervision when
using any exercise equipment.

KEEP THESE INSTRUCTIONS

UNIT WARNING LABEL

WORKOUT PROGRESS CHARTS

Important: See below for placement of the following warning label on your unit.
Use the charts below and on the following pages to
keep track of your progress over time. Before writing
on them, make as many copies as you think you’ll
need. We suggest you keep these in a notebook. You
will find it both informative and motivational to look
back at what you’ve done, and this data will help you
to chart future fitness goals as you progress. Every two
weeks, measure yourself to rechart your progress.

WARNING LABEL 1

WARNING

Measuring Sites

FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE
OWNER’S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.
KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 250 LBS.
REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. CLASS HC.

Waist
Abdomen
Hips
Thighs (L/R)

Date

Weight

Waist

Abdomen

Hips

Thighs

Calves

Resting
Heart Rate

Calves (L/R)

SPECIFICATIONS & PARTS
Specifications:
Approximate:
Length: 43-1/2”
Width: 11-1/4”
Height: 22-3/4”
Product Weight:
Approx. 47 lbs.
Maximum User Weight:
250 lbs.
Air Wheel
Assembly

Air Wheel
Cover

•

Date

Weight

Waist

Abdomen

Hips

Thighs

Calves

•

Resting
Heart Rate

Seat

WARNING
LABEL 1

Handlebar

•

Rear
Stabilizer
Knob

•

Computer

•

•
•

Aluminum
Track

Main
Frame

Chain

•

•
Rear
Stabilizer

Pedal

•
Resistance
Knob

•
Front
Stabilizer

INTRODUCTION
CONGRATULATIONS ON
PURCHASING YOUR AIR ROWER
With this product in your home, you have everything you need to start
your own workout program to tone and firm the major muscle groups of
your lower body. This is vital for all of us, regardless of age, sex, or fitness
level, and regardless of whether your primary goal is toning, health
maintenance, or more energy for daily activities.
Proper exercise, including a low fat diet, strength training and aerobic
exercise, tones and conditions the muscles we use every day to stand,
walk, lift and turn. It can actually transform our body composition by
reducing body fat and increasing the proportion of lean muscle in
our bodies. Using the bike will help in reducing body fat and increasing
cardiovascular endurance.

CARE & STORAGE
Care Directions
Your unit has been carefully designed to require minimum maintenance. However, we recommend the
following to keep your unit operating smoothly.
• Use your unit indoors only.
• Wipe all perspiration from your unit with a soft, clean cloth after each use to prevent an
accumulation of sweat and dirt.
• Clean your unit on a regular basis to prevent a build-up of dust. Use Windex or an alcohol based
cleanser on a clean cloth. Do not use any abrasive cleaners and/or polish as these will damage
the surface.
• Store your unit in a dry area away from children and high traffic areas.
• Regularly check the tightness of nuts and bolts.

Be sure to read through this Owner’s Manual carefully.
It is the authoritative source of information about your Air Rower.

Storing Directions

Retain this manual for future reference.

• Loosen Threaded Knob A and fold Aluminum Rail toward the front of the unit.
• Loosen Rear Stabilizer Knob B and fold Rear Stabilizer inward on top of rail.

COMMENTS OR QUESTIONS
Dear Customer,
Congratulations on your purchase of the
air rower.
We’re sure that you will be completely satisfied
with the product and we invite your comments so
that we can hear about your success.
Please write or call our Customer Service Specialists
at the address or phone number listed below, or
contact us on our web site or email us with any
comments or questions you may have.
New Balance Fitness Equipment –
5K 3300 Air Rower
Customer Service Department
1400 Raff Road SW
Canton OH 44750-0001
1-800-292-5009, Monday through Friday
9:00am to 5:00pm, Eastern Standard Time
Please do not call the above number for Parts.
See Ordering Missing or Defective Parts section
to the right.

ORDERING MISSING OR
DEFECTIVE PARTS

• Take loose end of Elastic Cord and secure it around the Aluminum Track. Align with hole on
front of Frame, and insert Pin into the hole to secure in folded position.

When ordering parts, please contact our
Parts Department, toll free at 1-800-497-5831,
Monday through Friday, 9:00am to 5:00pm, EST.

Rear
Stabilizer
Knob B

IMPORTANT: Please have your serial number ready
when calling for parts.
Serial #: _______________________________
Please also provide the following information:
1) Name, Mailing Address and Telephone Number
2) Date of Purchase
3) Where Product was Purchased
(Name of Retail Store, City)
4) Model Number (NB3300)
5) Part Order Number and Description

Aluminum Rail

Threaded
Knob A

Folding unit for storage

Email: customersupport@fitnessquest.com
www.newbalancefitness.com
All details depicted in this Owner’s Manual, and of the
product itself, are subject to change without notice.

ASSEMBLY INSTRUCTIONS
4. Back Stretch
Stand with your legs shoulder length apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go.

Occasionally our products contain components that are pre-lubricated
at the factory. We recommend that you protect flooring, or anything else
the parts may contact, with newspaper or cloth.

IMPORTANT
PLEASE READ ALL INSTRUCTIONS BEFORE ASSEMBLING.

Hold for 20 to 30 seconds. Straighten up and repeat.

Parts Box:
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
your hands resting lightly on your thighs, bend your back leg
and lean forward slightly from your hips until you feel a stretch
in the back of your thigh. Be sure to lean forward from the hip
joint rather than bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.

6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor.
Bend one leg at the knee. Keeping both shoulders flat on the
floor, gently grasp the bent knee with your hands and pull it over
your body and towards the ground. You should feel a stretch in
your hips, abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.

(1) Strap Handle w/D Ring
(1) Handlebar
(1) Front Stabilizer
(1) Pedal Support
(1) Pedal Rod w/Spacers,
Washers and Nuts
(1) 8mm x 135mm Allen
Head Bolt
(1) Washer
(1) M8 Nylon Nut
(1) M8 x 35mm Carriage Bolt
(Stabilizer Bar)
(2) M8 x 55mm Carriage Bolt
(Front Stabilizer)
(2) End Stopper with Nuts

NOTE: All location
references, such as front,
rear, left or right, made in
these instructions are from
the user being on the unit
and facing forward.

Tools Required:
(included)
(2) Multi Hex Tools
(1) Allen Wrench w/Screwdriver

7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet
are together. Place your elbows on your knees. Lean forward
from the waist and press down lightly on the inside of your knees.
You should feel a stretch in the muscles of your inside thigh.

8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms hang
relaxed on either side of your body. Expand your chest and pull
your shoulders back. Bend your elbows slightly and clasp your
hands behind your back. Slowly straighten your arms as you lift
your hands upward. Raise your hands upward until you feel mild
tension in your shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original
position and bend your elbows. Release your hands and return
them to your sides.

STEP 1 – Attach the Front Stabilizer

WARM UP & COOL DOWN STRETCHES

a) Attach the Front Stabilizer with wheels to the
Main Frame and secure, using the two Carriage
Bolts, Washers and Acorn Nuts and tighten with
tools provided.
Main Frame
Acorn Nut
Washer
Front Stabilizer
Front Stabilizer Cap

Stretches can help improve flexibility and relieve the tightness in muscles
that results from repetitive sport movements that require a limited range
of motion. 10 to 12 minutes of daily stretching is recommended. This can
be done when warming up or cooling down. When performing these
stretches, your movements should be slow and smooth, with no bouncing
or jerking. Move into the stretch until you feel a slight tension, not pain, in
the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and
rhythmically. Be sure not to hold your breath. Remember that all stretches
must be done for both sides of your body.

Carriage Bolt

1. Quadriceps Stretch

Figure 1 - Install Front Stabilizer

STEP 2 – Attach the Aluminum Track

Washer
Nut
Connected Bracket
Main Frame
Aluminum Track

8mm x 135mm
Allen Head Bolt

Hook
Return Strap

Elastic
Cord

Figure 2 - Install Aluminum Track

a) Unwind Return Strap from Bracket.
b) Attach Aluminum Track to Main Frame with
M8 x135mm Allen Head Bolt, Washer and
Nylon Nut.
c) Keeping tension on the Return Strap, feed the
Return Strap through the Aluminum Track
channel. Remove the Elastic Cord from Frame
and connect the Cord to the Return Strap.
d) Loosen the threaded knob – but DO NOT
remove.
e) Flip Aluminum Track over and tighten
threaded knob.

STEP 3 – Attach the Rear Stabilizer
a) Remove Allen Bolt, Washer and Lock Nut. Be
careful to secure the Storage Cable as it will
spring loose when the Nut is removed.
Loosen Rear Stabilizer Knob.
b) Place Rear Stabilizer in Track Bracket and
replace Allen Bolt, Storage Cable, Washer
and Nut. Tighten with tool provided.
c) Tighten Rear Adjustment Knob.

Aluminum Track

Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your heel
towards your buttocks. Reach back and grasp the top of your
foot with the same side hand. Keeping your inner thighs close
together, slowly pull your foot towards your buttocks until you
feel a gentle stretch in the front of your thigh. You do not have
to touch your buttocks with your heel. Stop pulling when you
feel the stretch. Keep your kneecap pointing straight down and
keep your knees close together. (Do not let the lifted knee swing
outward.)
Hold the stretch for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair
with your feet hip-width apart. Keeping your toes pointed
forward, move one leg in close to the chair while extending the
other leg behind you. Bending the leg closest to the chair and
keeping the other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and move your
hips forward. Slowly lean forward from the ankle, keeping your
back leg straight until you feel a stretch in your calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg.

Lock Nut

Washer

3. Overhead/Triceps Stretch

Track Bracket
Rear
Stabilizer
Knob
8mm x 70mm
Allen Head Bolt

Stand with your feet shoulder width apart and your knees slightly
bent. Lift one arm overhead and bend your elbow, reaching
down behind your head with your hand toward the opposite
shoulder blade. Walk your fingertips down your back as far as
you can. Hold this position. Reach up with your opposite hand
and grasp your flexed elbow. Gently assist the stretch by pulling
on the elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.

Rear
Stabilizer

Figure 3 - Install Rear Stabilizer

HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS

STEP 4 – Attach the Seat to
the Seat Carriage
a) Slide the Seat with Seat Carriage
onto the Aluminum Track.
b) Insert the End Stoppers into the
holes in the rear of the Track.
c) Push the Track End Cap into the
rear end of the Aluminum Track.

TABLE 1
200
195
190

190

Seat
Aluminum
Track

End
Stopper
Track End
Cap

Seat
Carriage
End
Stopper

185
180

180

175
170

170
165

Heart 160
Rate
(Beats/
150
Min)
140

165

161

Figure 4 - Install Seat to Seat Carriage
160

157

155

153
148

150
144

145
140 Maximum
Attainable
Heart Rate

140
136

136
133

131
129

130

127

129

123

129
119

120

115

119

112

108

110
100
20

105

101
98
75

70%
Target
80 Zone

AGE (YRS)

TABLE 2
Exercise
Week

1&2
3&4
5&6
7&8
9 & 10
11 & 12

Warm Up
Period

5
5
5
5
5
5

min
min
min
min
min
min

THR%
Minutes

60-65%
65-70%
70-75%
70-80%
70-85%
70-85%

-8
-10
-15
-20
-25
-25

Cool Down
Period

5
5
5
5
5
5

min
min
min
min
min
min

Total
Time

17
20
25
30
35
35

min
min
min
min
min
min

85%
Target
Zone

Sessions
Per Wk.

3
3
3
3
3
3

Total Time
Per Wk.

51
60
75
90
105
105

min
min
min
min
min
min

STEP 5 – Attach the Pedals and
the Computer
a) As shown in Figure 5a attach the Pedal
Support onto the Main Frame and
fasten with Carriage Bolt and Nylon
Nut. Tighten.
b) Remove (1) each Nut, Washer and
both Spacers from Pedal Support Rod.
c) Slide Left Pedal and one Spacer onto
Pedal Rod.
d) Slide Pedal Rod through Bracket on
Main Frame.
e) Slide Spacer and Right Pedal onto
Pedal Rod. Replace Washer and nut
removed in step b).
f) Tighten with tools provided.
g) Insert (2) “AA” Batteries (included) into
the Computer. As shown in Figure 5b
Connect the Computer Wires to the
wires in the Main Frame, then press the
Computer into position on the console.

PVC Spacer
Pedal
3/8” Lock Nut
3/8” Washer

Computer Console
M8 Nylon Nut
Pedal Support Rod
Pedal
3/8” Washer

Pedal
Support

M8 x 35mm
Carriage Bolt

PVC Spacer

3/8” Lock Nut

Figure 5a - Install Pedals

Main Frame
Wires
Computer

Computer
Wires
Computer
Console

Figure 5b - Install Computer

Assembly is now complete.

IMPORTANT:
Please see page 2 before beginning your workout for
important instructions on how to use your Air Rower.

CHANGING HANDLES
Rotating Handlebar

Strap Handle

You can easily change between
the 3 included handles by attaching
the “J” Hook on Chain, shown below,
to the desired handle.
“J” Hook

Handlebar

MEASURING YOUR HEART RATE

CLOTHING

(see chart on page 14)

All exercise clothing should be loose-fitting to
permit freedom of movement, and should make
the wearer feel comfortable and self-assured.

Heart rate is widely accepted as a good method
for measuring intensity during running, swimming,
cycling, and other aerobic activities. Exercise that
doesn't raise your heart rate to a certain level and
keep it there for 20 minutes won't contribute
significantly to cardiovascular fitness.
The heart rate you should maintain is called your
Target Heart Rate. There are several ways of arriving
at this figure. One of the simplest is: maximum heart
rate (220 - age) x 70%. Thus, the target heart rate for
a 40 year-old would be 126. In this example for this
40 year old to get a cardiovascular effect the
individual would need to keep their heart rate
at or above 126 beats per minute to get a
cardiovascular effect. Note: Although 70% was
used in this example, the heart rate range needed
to achieve results falls between 60% and 85% of
your maximum heart rate.
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
When checking heart rate during a workout, take
your pulse within five seconds after interrupting
exercise because it starts to go down once you
stop moving. Count pulse for 10 seconds and
multiply by six to get the per-minute rate.

Never wear rubberized or plastic clothing, such
garments interfere with the evaporation of
perspiration and can cause body temperature
to rise to dangerous levels.
We recommend wearing a workout shoe with a
rubberized sole unless instructed otherwise.

TIPS TO KEEP YOU GOING
1) Adopt a specific plan and write it down.
2) Keep setting realistic goals as you go along,
and remind yourself of them often.
3) Keep a log to record your progress and make
sure to keep it up-to-date. See page 18.
4) Include weight and/or percent body fat
measures in your log. Extra pounds can easily
creep back.
5) Upgrade your fitness program as you progress.
6) Enlist the support and company of your family
and friends.
7) Update others on your successes.
8) Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 15 and 16.
9) Reward yourself periodically for a job well done!

By using the chart on page 14 you can see where
your heart rate falls in the minimum and maximum
target zones.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.

described previously. Each workout should begin
with a warm up and end with a cool down. As a
general rule, space your workouts throughout the
week and avoid consecutive days of hard exercise.
Here are the amounts of activity necessary for the
average healthy person to maintain a minimum
level of overall fitness. Included are some of the
popular exercises for each category.
WARM UP – 5 -10 minutes of exercise such as
walking, slow jogging, knee lifts, arm circles or
trunk rotations. Low intensity movements that
simulate movements to be used in the activity
can also be included in the warm up.
MUSCULAR STRENGTH – a minimum of two, 20
minute sessions per week that include exercises for
all the major muscle groups. Lifting weights is the
most effective way to increase strength.
MUSCULAR ENDURANCE – at least three, 30 minute
sessions each week that include exercises such as
calisthenics, push ups, sit ups, pull ups, and weight
training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE – at least
three, 20 minute workouts of continuous aerobic
exercise each week. Working out on your rower is a
good way to obtain this aerobic activity. Other
popular aerobic conditioning activities include brisk
walking, jogging, swimming, cycling, rope jumping,
rowing, cross-country skiing, and some continuous
action games like racquetball and handball.
FLEXIBILITY – 10 -12 minutes of daily stretching
exercises performed slowly, without a bouncing
motion. This can be included after a warm up or
during a cool down. Refer to pages 15 and 16
for a list of total body stretches.
COOL DOWN – a minimum of 5 -10 minutes of
slow walking or lower intensity rowing, combined
with stretching.

AEROBIC EXERCISE:
HOW MUCH? HOW OFTEN?
Experts recommend that you do some form of
aerobic exercise at least three times a week for a
minimum of 20 continuous minutes. Of course, if
that is too much, start with a shorter time span and
gradually build up to the minimum. Then gradually
progress until you are able to work aerobically for
20 - 40 minutes. If you want to lose weight, you may
want to do your aerobic workout five times a week.

It is important to exercise at an intensity vigorous
enough to cause your heart rate and breathing to
increase. How hard you should exercise depends to
a certain degree on your age, and is determined
by measuring your heart rate in beats per minute.
Refer to the “Measuring Your Heart Rate” section on
page 13 for more information on how to determine
and measure your heart rate.
You can do different types of aerobic activities,
say walking one day, and use your rower the next.
Make sure you choose an activity that can be
done regularly, and is enjoyable for you. The
important thing to remember is not to skip too
many days between workouts or fitness benefits will
be lost. If you must lose a few days, gradually work
back into your routine.

ADJUSTMENTS
Handlebar
Holder
Handlebar

Sprocket

Return Strap
Chain

Hub

Another popular time to work out is early
morning, before the work day begins. Advocates
of the early start say it makes them more alert
and energetic on the job.
Among the factors you should consider in
developing your workout schedule are personal
preference, job and family responsibilities,
availability of exercise facilities and weather. It's
important to schedule your workouts for a time
when there is little chance that you will have to
cancel or interrupt them because of other
demands on your time.
You should not exercise strenuously during
extremely hot, humid weather or within two
hours after eating. Heat and/or digestion both
make heavy demands on the circulatory system,
and in combination with exercise can be an
over-taxing double load.

If the Chain slips off the Sprocket, perform the following procedures:
a)
b)
c)
d)

Detach Return Strap from Elastic Cord.
Place Handlebar in Handlebar Holder above Computer.
Place the Chain over the Sprocket as shown.
Wrap the Return Strap around the Hub as shown below.
Reattach Return Strap to Elastic Cord.

Resistance Adjustment
Turn the Resistance Knob (+) or (-) to adjust tension.

WHEN TO EXERCISE
The hour just before the evening meal is a popular
time for exercise. The late afternoon workout
provides a welcome change of pace at the
end of the work day and helps dissolve the day's
worries and tensions.

Re-positioning the Chain

Resistance Knob

GETTING STARTED
Once your rower is assembled, make sure that your workout space has a solid,
level surface with plenty of space around it. We recommend placing a mat
under your unit to protect your flooring.

Correct Workout Position
When pedaling do not lock out your knees, at the bottom of the pedaling
motion there should be a slight bend in the knee. Keep your head in a neutral
position to minimize neck and upper back strain. Always try to pedal the rower
with a smooth and rhythmic motion.

USING YOUR AIR ROWER
The air rower provides a completely smooth and natural feeling that
minimizes the impact on your hips, knees and ankles while providing a
superior aerobic and muscle toning workout.

IMPORTANT:
• This unit is not recommended for children.
• Always make sure that you feel balanced and secure.
• Always use your unit on a clean, solid and level surface.

EXERCISE GUIDELINES

OPERATING THE COMPUTER

IMPORTANT

WARNING

Please review this section before you begin exercising.

The batteries must be installed as instructed
on page 7. Do not carry batteries loosely,
such as in a purse or pocket. The batteries
may explode or leak and cause injury if
installed improperly, misused, disposed
of in a fire or recharged.

IMPORTANT:
If you are over 35 and have been inactive
for several years, you should consult your
physician, who may or may not recommend a
graded exercise test.

COMPUTER INSTRUCTIONS
By pressing the Page Button, you can automatically scroll
through one of the below computer functions:
Page One
a) Strokes Per Minute (SPM) counts up from 0-999.
b) Distance – up 9,999 miles.
c) Timer – Counts up to 99.59 minutes.

If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble

Page Two
a) Counter – Counts up to 9,999.
b) Speed – up to 99.9 miles per hour.
c) Calories are calculated on the speed of rowing and the
duration of the time.
Press and hold the Page button for 3 seconds to
clear the Computer.

• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.

KNOWING THE BASICS
Physical fitness is most easily understood by
examining its components, or "parts".
There is widespread agreement that these
five components comprise the basics of
physical training:
CARDIORESPIRATORY ENDURANCE – the ability
to deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time.
Using your bike will improve this.
MUSCULAR STRENGTH – the ability of a muscle to
exert force for a brief period of time. Upper-body
strength, for example, can be measured by various
weight-lifting exercises.
MUSCULAR ENDURANCE – the ability of a muscle,
or a group of muscles, to sustain repeated
contractions or to continue applying force against
a fixed object. Push ups are often used to test
endurance of arm and shoulder muscles.
FLEXIBILITY – the ability to move joints and use
muscles through their full range of motion. The sitand-reach test is a good measure of flexibility of
the lower back and backs of the upper legs.
BODY COMPOSITION – often considered a
component of fitness. It refers to the makeup of the
body in terms of lean mass (muscle, bone, vital
tissue and organs) and fat mass. An optimal ratio of
fat to lean mass is an indication of fitness, and the
right types of exercises will help you decrease body
fat and increase or maintain muscle mass. To help
track your progress we have provided Workout
Progress Charts on pages 18.

• Pregnant

A COMPLETE EXERCISE PROGRAM

• Balance Impairment

How often, how long and how hard you exercise,
and what kinds of exercises you do should be
determined by what you are trying to accomplish.
Your goals, your present fitness level, age, health,
skills, interest and convenience are among the
factors you should consider. For example, an
athlete training for high-level competition would
follow a different program than a person whose
goals are good health and the ability to meet
work and recreational needs.

• Taking medications that affect heart rate

Your exercise program should include something
from each of the four basic fitness components

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