FORTIS FSMAGRWMCHA Magnetic Rowing Machine User Guide
- June 16, 2024
- FORTIS
Table of Contents
MAGNETIC ROWING
MACHINE
FSMAGRWMCHA
USER GUIDE
SAFETY & WARNINGS
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Read all instructions before using the equipment and retain for reference.
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Before starting any exercise programme, consult your physician to determine if you have any medical or physical conditions that could put your health and safety at risk or prevent you from using the equipment properly. Your physician’s advice is essential if you are taking any medication that may affect your heart rate, blood pressure or cholesterol level.
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Follow your body’s signals. Incorrect or excessive exercise can damage your health.
Stop exercising and consult your physician before continuing with your exercise program if you experience any of the following symptoms: pain, tightness in your chest, irregular heartbeat, shortness of breath, light headedness, dizziness or feelings of nausea. -
Please keep your children and pets away from the training equipment, which is only for adults.
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Keep away from children and pets. This appliance is not intended for use by persons (including children) with reduced physical, sensory or mental capabilities or lack of experience and knowledge, unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety.
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Use on a solid, flat level surface with a protective cover for your floor or carpet. Leave at least 70cm clearance around the equipment.
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Ensure that all nuts and bolts are securely tightened before using the equipment.
Examine regularly for damage and/or wear and tear. -
It is recommended that you lubricate all moving parts on a monthly basis.
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Wear suitable clothing while using the equipment. Avoid wearing loose clothing that may become entangled in the equipment.
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Do not place fingers or objects into the moving parts of the equipment.
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Observe the maximum weight capacity (130kq).
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This equipment is not suitable for therapeutic use.
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Move with caution when lifting and moving the equipment. Always use proper lifting technique and seek assistance if necessary.
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This product is intended for use in cool, dry conditions. Avoid storage in extreme cold, hot or damp areas as this may lead to corrosion and other related problems.
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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 exercise, stop using the equipment immediately and contact help.kogan.com for support.
COMPONENTS
Accessories
OVERVIEW
ASSEMBLY
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Attach the rear support assembly (C) to the rear support leg (D) using x2 M8x15 Hex head screws (6), x2 flat washers (3) and x2 split washers (2).
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Attach the right (G) and left rails (J) to the rear support assembly, using x4 M8x40 hex head screws (1), x4 flat washers (2), x4 split washers (3) and x4 nuts (4). Use the Allen key (8) and multi-tool (10) to tighten the fasteners. Note: Do not fully tighten the fasteners.
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Insert the seat assembly (E) and into the slides on the rails in the direction shown.
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Flip the slide and seat assembly upside down and attach the x2 limit pads (G) using the x2 M6x16 cylindrical hex screws (5). Tighten the screws using the Allen key.
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Attach the front support (B) to the main frame (A) using x2 M8x50 hex screws (12) x2 split washers (2) and x2 flat washers (3). Tighten the screws using the Allen key (8).
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Attach the main frame assembly to the seat assembly using the x4 M8x30 hex screws (6), x4 split washers (2) and x4 flat washers (3). Tighten the screws using the Alley Key.
Use the Allen key to completely tighten the fasteners from Step 2.
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Attach the left and right footrests (K) using the x4 foot shafts (13) from the accessory bag (8) and secure them in place using the Allen key. Note: Pay close attention to ensure the correct footrest is attached.
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Assembly complete.
OPERATION
Warming Up
The warm-up phase plays a vital role in improving blood circulation throughout
the trainer’s body, preparing the muscles for effective training, and
minimizing the risk of cramps or muscle strains during the workout. Prior to
your training session, follow the recommended warm-up methods outlined below.
Ensure that each stretching exercise is held for approximately 30 seconds.
While warming up, avoid aggressive stretching to prevent muscle damage. If you
experience any muscle damage, it is advisable to cease practicing immediately.
Rowing Technique
| Starting position
Straighten your arms forward, relax your shoulders, raise your head, look
forward and compress your feet and lower legs vertically.
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| Sliding
Grasp the arm with your hands, keep the correct posture and angle of your
body, slowly open your legs and climb forward.
| Finish position
Straighten your legs, pull the handle to your chest, relax your shoulders and
look forward.
Training Phase
For optimal results, maintain a stable intensity that aligns with your
individual fitness level.
Throughout your workout, it’s important to select an appropriate intensity and
monitor your heart rate to ensure it stays within the target range specified
in the table below.
To effectively keep your heart rate within the recommended range, aim for a
minimum training duration of 12 minutes.
Recovery
Reducing the amplitude and speed of rowing for approximately 5 minutes. This
gentle adjustment allows for a gradual cooldown and helps relax the muscles by
regulating the body’s temperature through controlled exercise.
Avoid engaging in strenuous stretching activities during this recovery process
to prevent potential muscle damage.
As you become accustomed to the training routine, you can gradually increase
both the duration and intensity of your workouts. It is advisable to aim for
at least 3 training sessions per week.
Resistance Training
To increase muscle strength using this product, adjust the resistance to a
high level during your workout. This increased resistance, maintained over an
extended period, is key to achieving muscle strengthening effects. If your
goal is overall fitness with muscle strengthening, consider incorporating
additional training methods.
Begin your workout with warm-up activities, followed by routine exercises.
Gradually intensify your training, particularly increasing leg resistance
towards the end. However, it’s crucial to note that as you enhance intensity,
you should simultaneously decrease the speed of your workout. This ensures
that your heart rate stays within the target range.
Computer
Buttons:
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MODE: This key serves as the status key. It is used for option settings or resetting functions.
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SET: When pressed, it adds or enters the set state. In this state, the corresponding window will flash, allowing you to set values such as time, distance, and calories.
Pressing SET again helps you confirm or save the entered values. -
RESET: In the set state, this resets the countdown value or distance displayed in the flashing window, as well as calories.
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Press and hold down the RESET key for 3 seconds, it clears all values displayed in the windows, essentially resetting or clearing the trip computer.
Note:
This machine has an auto-shutoff feature. After 4 minutes without a signal,
the monitor will switch off. It will turn back on when an exercise is begun or
a key is pressed.
NOTES____
Need more information?
We hope that this user guide has given you
the assistance needed for a simple set-up.
For the most up-to-date guide for your product,
as well as any additional assistance you may require,
head online to help.kogan.com
References
Read User Manual Online (PDF format)
Read User Manual Online (PDF format) >>