HAMMER 4541 PRO FORCE II Rowing Machine Instruction Manual

HAMMER 4541 PRO FORCE II Rowing Machine

Product Information

• Product Name: Pro Force II
• Item Number: 4541
• ID: 01032021
• Brand: Premium Quality German Brand

Product Usage Instructions

Safety instructions

• Do not allow children to play on or near the equipment.
• Regularly check that all screws, nuts, handles, and pedals are tightly secured.
• Promptly replace all defective parts and do not use the equipment until it is repaired.
• Avoid high temperatures, moisture, and splashing water.
• Carefully read through the operating instructions before starting the equipment.
• The equipment requires sufficient free space in all directions (at least 1.5 m).
• Set up the equipment on a solid and flat surface.
• Do not exercise immediately before or after meals.
• Before starting any fitness training, let yourself be examined by a physician.
• The safety level of the machine can be ensured only if you follow these safety instructions.

General

This training equipment is for use at home. The equipment complies with the requirements of DIN EN 957-1/7 Class HC. The CE marking refers to the EU Directive 2014/30/EU and 2014/35/EU. Damage to health cannot be ruled out if this equipment is not used as intended (for example, excessive training, incorrect settings, etc.). Before starting your training, you should have a complete physical examination by your physician in order to rule out any existing health risks.

Safety Instructions

IMPORTANT

• The rower is produced according to EN 957-1/7 class HC, and cannot be used for physical exercise.
• Max. user weight is 120 kg.
• The rower should be used only for its intended purpose.
• Any other use of the item is prohibited and maybe dangerous. The importeur cannot be held liable for damage or injury caused by improper use of the equipment.
• The rower has been produced according to the latest standard of safety.

To prevent injury and/or accident, please read and follow these simple rules:

1. Do not allow children to play on or near the equipment.
2. Regularly check that all screws, nuts, handles and pedals are tightly secured.
3. Promptly replace all defective parts and do not use the equip ment until it is repaired. Watch for any material fatigue.
4. Avoid high temperatures, moisture and splashing water.
5. Carefully read through the operating instructions before starting the equipment.
6. The equipment requires sufficient free space in all directions (at least 1.5 m).
7. Set up the equipment on a solid and flat surface.
8. Do not exersice immediately before or after meals.
9. Before starting any fitness training, let yourself examined by a physician.
10. The safety level of the machine can be ensured only if you regu larly inspect parts subject to wear. These are indicated by an * in the parts list. Levers and other adjusting mechanisms of the equipment must not obstruct the range of movement during training.
11. Training equipment must never be used as toys.
12. Do not step on the housing but only on the steps provided for this purpose.
13. Do not wear loose clothing; wear suitable training gear such as a training suit, for example.
14. Wear shoes and never exercise barefoot.
15. Make certain that other persons are not in the area of the home trainer, because other persons may be injured by the moving parts.

General

This training equipment is for use at home. The equipment complies with the requirements of DIN EN 957-1/7 Class HC. The CE marking refers to the EU Directive 2014/30/EU and 2014/35/EU. Damage to health cannot be ruled out if this equipment is not used as intended (for example, excessive training, incorrect settings, etc.). Before starting your training, you should have a complete physical examination by your physician, in order to rule out any existing health risks.

Packaging

Environmentally compatible and recyclable materials:

• External packaging made of cardboard
• Molded parts made of foam CFS-free polystyrol (PS)
• Sheeting and bags made of polyethylene (PE)
• Wrapping straps made of polypropylene (PP)

Disposal

• Please be sure to keep the packing for the event of repairs / warranty matters. The equipment should not be disposed in the household rubbish!

Assembly

In order to make assembly of the rower as easy as possible for you, we have preassembled the most important parts. Before you assemble the equipment, please read these instructions carefully and then continue step by step as described

Contents of packaging

• Unpack all individual parts and place them alongside each other on the floor.
• Place the main frame on a pad protecting the floor, because without its assembled base feet it can damage/scratch your floor. The pad should be flat and not too thick, so that the frame has a stable stand.
• Make sure that you have adequate room for movement (at least 1.5 m) on all sides during assembly.

Assembly steps

Care and Maintenance

Maintenance

• In principle, the equipment does not require maintenance.
• Regularly inspect all parts of the equipment and the secure seating of all screws and connections.
• Promptly replace any defective parts through our customer service. Until it is repaired, the equipment must not be used.

Care

• When cleaning, use only a moist cloth and avoid harsh cleaning agents. Ensure that no moisture penetrates into the computer.
• Components (saddle) that come into contact with perspiration, need cleaning only with a damp cloth.

Computer

Computer buttons

• RECOVERY: After you finished your exercise press RECOVERY and stop. The computer will measure the heartrate for the next 60 seconds. When you are in pulse recovery mode press again to exit.
• ENTER: In STOP mode, press to select a program from and confirm. Press to confirm the function values for TIME, COUNT, DISTANCE, CALORIES, and PULSE.
• (+): Turn to increase the preset values. Press to increase the level of the workload when running a program. In stop mode and the dot matrix character flash, press Agreeable hour hand tums this revolve button to select the program up.
• (-): Turn to decrease the preset values. Press to decrease the level of the workload when running a program.
• In stop mode and the dot matrix character flash, press negative hour hand turns this revolve button to select the program down
• START/STOP: Press to start the selected program. Press the START / STOP button to stop the program. During any mode, hold down this button for 2 seconds to totally reset the computer.
• RPM: Showing the current rotate per minute.

Computer display

• PROGRAM: Displays programs.
• Time: Displays flashing “0:00” for presetting the program time during setup, from 1:00 to 99:00for Program 1 (manual program), from 5:00 to 99:00 for P2 to P16 and U1 to U4, and counts down from the preset value. If no value is preset, displays the time during exercise, from 1 second up to 99:59 minutes.
• LEVEL: Showing level. Range:1-16
• Pulse: Displays flashing “90” for presetting the heart rate limit of your workout during setup, from 90 to 220 beats per minute. When you reach to the heart rate limit during exercise, the pulse readout will flash on the display to warn you. Displays the heart rate, from 40 to 240 beats per minute during exercise. To use this function, you must wear a chestbelt.
• COUNT: Showing your current speed. Range
• DISTANCE: Displays flashing “0” for presetting the distance during setup, from 100 meter to 9.9 kilometer, and counts down from the preset value. If no value is preset, displays the distance you are traveling during exercise, from 1 meter up to 9.999 kilometers.
• CALORIES: Displays flashing “0:0” for presetting the calories burned during setup, from 1 to 999 Kcal, and counts down from the preset value. Displays the calories burned, from zero up to 999.9 Kcal. NOTE: The calorie readouts are an estimate for an average user. It should be used only as a comparison between workouts on this unit.

USER-Programs ( P11-P15)

• Press UP(+), DOWN(-) greeable hour hand tums this revolve button to select the user.
• Press ENTER to confirm your choice, and enter into time setting window.
• The time display will flash, and then press UP(+), DOWN(-) revolve button to set up the desired time to do the exercise. Press ENTER to confirm the value.
• The distance will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set up the desired distance value. Press ENTER to confirm the value.
• The calories will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set up the desired calories to be consumed. Press ENTER to confirm the value.
• The first resistance level will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set the desired load resistance. Press ENTER to confirm. Then repeat above operation to set the resistance from 2 to 10.
• Press start to begin exercise.

Manual Program and Fitness Programs P1-P10

The computer has a manual program and 10 different training programs with different load peaks.

• P1: ROLLING
• P2: VALLEY
• P3: FATBURN
• P4: RAMP
• P5: MOUNTAIN
• P6: INTERVAL
• P7: CARDIO
• P8: ENDURANCE
• P9: SLOPE
• P10: RALLY

Heartrate control Program P16-P18

• According to your max heartrate level, the Computer can adjust the resistance by himself, so you will not overtrain you.
• Please use for the heart rate programs a chest belt.
• You have the option to select 55% (regeneration), 75% (fat burn ), 95% anerob endurance
• The maximum heart rate depends on different age and this program.
• Press UP(+) , DOWN(-) greeable hour hand tums this revolve button to choose the heart rate control program.
• Press ENTER to confirm the heart rate control program, and enter into AGE setting window.
• The time display will flash, and then press UP(+), DOWN(-) revolve button to set up the desired time to do the exercise. Press ENTER to confirm the value.
• The distance will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set up the desired distance value. Press ENTER to confirm the value.
• The calories will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set up the desired calories to be consumed. Press ENTER to confirm the value.
• The age will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set the user‘s age. Press ENTER to confirm the value.
• When the target heart rate control program flash, the computer will display the user‘s target heart rate according to user‘s age.
• Press start to begin exercise

Target Heartrate Program P19

• According to your max heartrate level, the Computer can adjust the resistance by himself, so you will not overtrain you.
• Press UP(+) , DOWN(-) greeable hour hand tums this revolve button to choose the target heart rate control program.
• Press ENTER to confirm and enter into time setting window.
• The time display will flash, and then press UP(+), DOWN(-) revolve button to set up the desired time to do the exercise. Press ENTER to confirm the value.
• The distance will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set up the desired distance value. Press ENTER to confirm the value.
• The calories will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set up the desired calories to be consumed. Press ENTER to confirm the value.
• The target heart rate will flash, and then press UP(+), DOWN(-) greeable hour hand tums this revolve button to set target heart rate. Press ENTER to confirm the value.
• Press start to begin exercise.

NOTE: During exercise, the user‘s heart rate value depends on resistance level and count. The heart rate control program is to ensure your heart rate within the preset value. When the computer detect your current heart rate is higher than preset, it will decrease the resistance level automatically or you may slow down exercise. If your current heart rate is lower than preset, it will increase resistance and you may count up.

Recovery

Recovery pulse measurement with assignment of a fitness score.
After you finished your exercise press RECOVERY and stop pedalling. The computer will measure the heartrate for the next 60 seconds.

• F1=Excellent F2=Good F3=Fair F4=below average F5= No Good F6= Poor

Rowing guide

OVER REACHING FORWARD

• Wrong:
  • The body stretches too far forward. The head and the shoulders tend to drop towards the feet. The body is in a weak position for the stroke.
• Correct:
  • The body is pressed up to the legs. The arms are fully extended and relaxed, body tilted slightly forward.

BENT WRIST

• Wrong:
  • Start the stroke by pulling with the arms rather than pushing with the legs
• Correct:
  • Start the stroke by pushing the leg and bracing the back with the arms fully extended.

ROWING WITH ARMBEND

• Wrong:
  • The user bends his wrists at any time during the stroke
• Correct:
  • Always row with flat wrists through the entire stroke

LOCKING THE KNEES

• Wrong:
  • Knees are locked and the legs are straight at the end of the stroke.
• Correct:
  • Always keep the legs slightly bend in the fully extended position. Refrain from kneelocking.

Training manual

Exercising with this rower enables a perfect movement training for strengthening important muscle groups and the cardio-circulatory system.

General notes for Training

Training frequency

To improve physical fitness and to enhance long term condition, we recommend to train at least three times a week. This is the average training frequency for an adult in order to obtain long-term condition success or high fat burning. As your fitness level increases, you can also train daily. It is particularly important to train in regular intervals.

raining intensity

• Carefully structure your training. Training intensity should be increased gradually, so that no fatigue phenomenon of the musculature or the locomotion system occurs.

Heartrate orientated training

• For your personal pulse zone it is recommended that an aerobic training range is chosen. Performance increases in the endurance range are principally achieved by long training units in the aerobic range.
• Find this zone in the target pulse diagram or be guieded by the pulse programs.
• You should complete 80 % of your training time in this aerobic range (up to 75 % of your maximum pulse).
• In the remaining 20% of the time, you can incorporate load peaks, in order to shift your aerobic threshold upwards. With the resulting training success you can then later produce higher performance at the same pulse, meaning an improvement of your physical shape.
• If you already have some experience in pulse-controlled training, you can match your desired pulse zone to your special training plan or fitness status.

Note

• Because there are persons who have „high“ and „low“ pulses, the individual optimum pulse zones (aerobic zone, anaerobic zone) may differ from those of the general public (target pulse diagram).
• In these cases, training must be configured according to individual experience.
• If beginners are confronted with this phenomenon, it is important that a physician is consulted before trainig start in order to check health capacity for training.

Training control

• Both medically and in terms of training physiology, pulse-controlled training makes most sense and is oriented on the individual maximum pulse.
• This rule applies both to beginners, ambitious recreational athletes and to pros. Depending on the goal of training and performance status, training is done at a specific intensity of individual maximum pulse (expressed in percentage points).
• In order to effectively configure cardio-circulatory training according to sports-medical aspects, we recommend a training pulse rate of 70 % – 85 % of maximum pulse. Please refer to the following target pulse diagram.

Measure your pulse rate at the following points in time:

1. Before training = resting pulse
2. 10 minutes after starting training = training / working pulse
3. One minute after training = recovery pulse
   • During the first weeks, it is recommended that training is done at a pulse rate at the lower limit of the training pulse zone (approximately 70 %) or lower.
   • During the next 2 – 4 months, intensify training stepwise until you reach the upper end of the training pulse zone (approximately 85 %), but without overexerting yourself.
   • If you are in good training condition, disperse easier units in the lower aerobic range here and there in the training programs so that you regenerate sufficiently. „Good“ training always means training intelligently, which includes regeneration at the right time. Otherwise overtraining results and your form degenerates.
   • Every loading training unit in the upper pulse range of individual performance should always be followed in subsequent training session by a regenerative training unit in the lower pulse range (up to 75 % of the maximum pulse).

When condition has improved, higher intensity of training is required in order for the pulse rate in order to reach the „training zone“; that is, the organism is capable of higher performance. You will realize the result of improved condition by a higher fitness score (F1 – F6).

Calculation of the training / working pulse

• 220 pulse beats per minute minus age = personal, maximum heart rate (100 %).

Training pulse

• Lower limit: (220 – age) x 0.70
• Upper limit: (220 – age) x 0.85

Training duration

• Every training unit should ideally consist of a warm-up phase, a training phase, and a cool-down phase in order to prevent injuries.

Warm-up:

• 5 to 10 minutes of calisthenics or stretching (also slow rowing).

Training:

• 15 to 40 minutes of intensive or not overtaxing training at the intensity mentioned above.

Cool-down

• 5 to 10 minutes of slow rowing,
• Stop training immediately if you feel unwell or if any signs of overexertion occur.

Alterations of metabolic activity during training:

• In the first 10 minutes of endurance performance our bodies consume the sugars (Glycogen) stored in our muscles.
• After about 10 minutes fat is burned in addition.
• After 30 – 40 minutes fat metabolism is activated, then the body‘s fat is the main source of energy

Explosion drawing

Parts list

Description /Dimension /Quantity

The part numbers with an * are wear and tear parts, which are subject to natural wear and which must be replaced after intensive or long-term use. In this case, please contact Customer Service. You can request the parts and be charged for them.

Warranty

Warranty (Germany only)

We provide a guarantee for our devices in accordance with the following conditions:

1. We will repair any damage or defects to the device free of charge in accordance with the following conditions can be proven to be due to a manufacturing defect if they are reported to us immediately after discovery and within 24 months be reported to the end user after delivery. The warranty does not cover easily breakable parts, such as: B. glass or plastic. There is no guarantee obligation triggered: by minor deviations from the target condition that affect the value and usability of the device are insignificant, due to damage from chemical and electrochemical effects, from water and in general Damage caused by force majeure.
2. The guarantee is provided in such a way that defective parts are repaired free of charge or replaced with flawless parts, at our discretion be replaced. We bear the costs for materials and working time. Repairs at the installation site cannot be requested become. Proof of purchase with purchase and/or delivery date must be presented. Replaced parts become our property.
3. The warranty claim expires if repairs or interventions are carried out by people who are not authorized by us are authorized or if our devices are provided with supplementary or accessory parts that are not compatible with our devices and if the device is damaged or destroyed due to force majeure or environmental influences in the event of damage caused by improper handling – in particular non-observance of the operating instructions – or maintenance occurred or if the device exhibits mechanical damage of any kind. Customer service can contact you by telephone to repair or exchange parts that have been sent to you. In this In this case, the warranty claim does of course not expire.
4. Guarantee services neither extend the guarantee period nor do they initiate a new guarantee period.
5. Further or other claims, in particular those for compensation for damage caused outside the device, are – unless liability is mandatory by law – excluded.
6. Our guarantee conditions, which contain the requirements and scope of our guarantee services, leave the contractual ones The seller’s warranty obligations are unaffected.
7. Wearing parts that are shown as such in the parts list are not subject to the warranty conditions.
8. The warranty claim expires if the product is not used as intended, especially in fitness studios and rehabilitation facilities and hotels.

importer

• Hammer Sport AG
• From Liebig Str. 21 89231 Neu Ulm
• www.hammer.de

Service hotline and spare parts order form

In order to best help you, please hold on…..
Item number, serial number, exploded view and parts list ready.

• Tel.: 0731-97488-62 or -68
• Fax: 0731-97488-64
• Monday to Friday from 9 a.m. to 4 p.m
• E-Mail: service@hammer.de

At: Hammer Sport AG

• Customer service department Von-Liebig-Str. 21
• 89231 Neu Ulm

Art.-Nr.: 4541 Pro Force II
Series No.:

• Place: ………..
• date: ……….

Spare parts order

(Please fill out in block letters!)

Purchase date: ……………………………..
Purchased from company: ………………………………………

(Warranty claims only in conjunction with a copy of the purchase receipt!)

Please supply me with the following spare parts (please write legibly!):

Position /Description /Quantity /Order reason

Buyer:

• (Name first Name)
• (House no.)
• (Zip Code Residential Address)
• (Telephone fax)
• (E-mail address)

Delivery address: (if different from buyer’s address)

• (Company)
• (Contact person)
• (House no.)
• (Zip Code Residential Address)
• (Telephone fax)
• (E-mail address)

References

• Fitnessgeräte für zu Hause - Jetzt online kaufen | HAMMER

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