CAPITAL SPORTS STREAM M1 Magnetic Rowing Machine Instruction Manual

CAPITAL SPORTS STREAM M1 Magnetic Rowing Machine

Dear Customer,
Congratulations on purchasing this equipment. Please read this manual carefully and take care of the following hints to avoid damage. 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:

TECHNICAL DATA

Item number| 10033783, 10035537,

10040027

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Power supply (computer)| 2 AAA batteries

WARNING
This stationary training device is not suitable for high-accuracy purposes. The heart rate monitoring system may be faulty. Excessive exercise may result in dangerous injury or death. If your performance deteriorates abnormally, stop training immediately.

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.3

• Please keep this manual in a safe place for your reference when necessary.
• Please do not assemble or use this equipment until you read this manual thoroughly & carefully. 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 damp areas such as swimming pools saunas, etc. For safety space, the equipment must have at least 0.6 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 experience any of the following symptoms: pain, tightness in your chest, irregular heartbeat, extreme shortness of breath, feeling lightheaded, 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
• Wear 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 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 is broken or loose, please fix them immediately. You may continue using them only after they return to good condition.
• Keep the power cord away from heat sources.
• Do not insert or drop any object into any opening.
• Unplug the 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.
• This product is not designed for use by persons (including children) who have reduced physical, sensory or mental capacities or persons with no experience or knowledge unless they are instructed and supervised in the use of the appliance by a person responsible for their safety.
• Children should be supervised to ensure that they do not play with the appliance.
• Before use, check the voltage on the device badge. Only connect the device to sockets that correspond to the voltage of the device.

Note: Maximum weight of the user is 150 kg.

PARTS

Number| Description| Quantity
1| Main frame| 1
2| Slide rail| 1
3| Front stabilizer tube| 1
4| Rear support tube| 1
12L/R| Pedal L/R| 1/1
38| Seat| 1
95| Console| 1

ASSEMBLY

Note: Use the help of a second person when assembling.

1. Slide the seat (#38) onto the slide rail (2). Attach the limiter (#34) to the back of the slide rail (#2) with two Phillips screws (#62).
2. Attach the rear support tube (#4) to the slide rail (#2) and tighten with 4 washers (#55), 4 spring washers (#52) and 4 Allen screws (#81).
3. Attach the front stabilizer tube (#3) to the main frame (#1) using 2 washers (#55), 2 spring washers (#52) and 2 Allen screws (#45).
4. IInsert the slide rail (#2) into the main frame (#1), tighten with 4 Allen screws (#92). Attach the end cap for the side rail L/R (#11/#15) to the slide rail (#2) and tighten the caps with 2 screws (#59). Attach the 2 washers (#44) and 2 Allen screws (#46) on the slide rail (#2) to fasten it.
5. Slide the hexagonal bolt (#50) through the left pedal (#12L) and sleeve (#64) and secure to the top hole of the main frame (#1). Screw another hexagonal bolt (#50) into the bottom hole of the main frame (#1). Repeat the steps for the right pedal (#12R).
6. Remove the 2 Phillips screws (#65) that are pre-assembled on the back of the console (#95). Connect the sensor wires (#40) to the sensor wires on the back of the console (#95).

ADJUSTMENTS AND STORAGE

Moving the unit

Adjusting the pedals

Storing the Unit

CONSOLE AND KEY FUNCTIONS

Key functions

PULSE.
RESET| Press RESET to reset the values of TIME, COUNT, DISTANCE, CALORIES and PULSE.

Functions and Operation

SCAN

| Press the MODE button until SCAN appears. The console scrolls through all 5 functions: Time > Count > Distance > Calorie and Pulse. Each display is displayed for 6 seconds.
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TIME

| Count the total time from start to finish.
Press the MODE button until TIME appears. Press the SET button to set the workout time. The display will automatically count down from the target during the workout.

COUNT

| Count the number of strokes from start to finish.
Press the MODE button until COUNT appears. Press the SET button to set the number of strokes. The display will

automatically count down from the target during the workout.

DISTANCE

| Count the distance from the beginning to the end of the workout.
Press the MODE button until DIST appears. Press the SET button to set the training distance. The display will

automatically count down from the target during the workout.

CALORIES

| Count total calories from start to finish.
Press the MODE button until CAL appears. Press the SET button to set the training calories. The display will

automatically count down from the target during the workout.

RPM| Display the strokes per minute.

PULSE

| Press the MODE button until PULSE appears. Before you measure your heart rate, please wear the chest strap and the console will display your current heart rate in beats per minute (BPM) on the LCD display after 6~7 seconds. During heart rate measurement, the reading may be higher than the actual heart rate for the first 2~3 seconds.
Note: A chest strap is required for heart rate measurement. The chest strap is NOT included. The measured value does not serve as a basis for medical treatment!

OVERVIEW OF CARDIO TRAINING

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.

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.

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.

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, yogurt and dried fruits. Even if you want to lose weight, it is necessary to eat after training 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. Turn the hips while the arms are stretched. The feet are not firmly fixed to the ground; the ankles follow the body’s rotation.
3. 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 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. 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.
6. 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.
7. While seated, stretch forward towards your toes. Try to keep the legs and back straight and reach for the tips of your toes.

DISPOSAL CONSIDERATIONS

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 following 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 Limited PO Box 42 272 Kensington High Street London, W8 6ND United Kingdom

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