HAMMER 4542 Water Stream II Rower User Manual

HAMMER 4542 Water Stream II Rower

Safety instructions

The rower is produced according to DIN EN 957-1/7 class HC.
Max. user weight is 150 kg.
The rower should be used only for its intended purpose.
Any other use of the item is prohibited and maybe dangerous. The importer cannot be held liable for damages or injuries caused by improper use of the equipment.
The rower has been produced according to the latest safety standards.

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 equipment 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 to set up 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 exercise immediately before or after meals.
9. Before starting any fitness training, let yourself be exa- mined by a physician.
10. The safety level of the machine can be ensured only if you regularly inspect parts subject to wear. These are indicated by an * in the parts list. Levers and other adjusting mechanisms of the equipment should not obstruct the range of movement during training.
11. Training equipment must never be used as toys.
12. Do not step on the housing or the frame.
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.
16. It is not allowed to place the item in rooms with high humidity (bathroom) or on the balcony.

General

This training equipment is for home use. 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. 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 polystrene (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 of in the household rubbish!

Battery disposal
Please dispose batteries properly at authorised shops, e.g. electronic shops. Do not put it into the normal household rubbish bin.

Assembly

Step 1

Step 2

Tankfilling and water treatment

1. Remove Rubber Tank Plug from the top of the tank. Place a large bucket of water next to The rower and position siphon with the rigid hose in the bucket and the flexible hose into the tank as shown.
   Note: Where water quality is known to be poor, we recommend the use of distilled water or the water pill.

2. Begin filling tank by squeezing siphon. Use Level Gauge Decal (L1-L6) on side of tank to measure volume of water in tank. The resistance is higher as more water is inside the tank, so start with a fill level of L1-L2.
   Important: Do not overfill tank!

3. Ensure that tank plug is replaced once filling and water treatment procedures are complete.

DO NOT, UNDER AN CIRCUMSTANCES USE ANY TREATMENT TABLETS OTHER THAN THOSE SUPPLIED WITH YOUR ROWER.

Changing tank water

1. Insert rigid end of siphon into the tank, and flexible hose into a large bucket. Note: The valve on top of the siphon must be closed to allow proper drainage.
2. Drain tank (approx. 40% of water will remain) and then refill following directions for Tank filling as described in the Tank Filling section of this manual.

Note: Water treatment will preclude the need to change tank water if the treatment schedule is maintained. Additional Water Treatment Tablets is required only when discoloration appears in the water. Note: Exposure to full sunlight reduces the life of the Water Treatment Tablets. Storing The Fluid Rower away from direct sunlight will extend the time between water treatments.

Setting up

1. Foot size adjustment
   Lift the front part, untill it is higher than the pimple.
   Move this part to the rear in order to fit bigger shoe sizes.
   Afterwards, move back the previously lifted part so that the pimples are fitting into the respectives holes.

2. Foot strap adjustment Slide your feet underneath the foot strap.
   Pull the foot strap tight as shown and fix it.

3. Release the foot strap
   To release the foot strap, open the velcro by pulling the D-ring up.

4. Transportation
   Before transportation, the rower has to be lift up a bit, so that you can roll the rower.

Rowing guide

OVERREACHING 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.

Care and Maintenance

Troubleshooting

Computer

Computer keys
RECOVERY:
Recovery pulse measurement with assignment of a fitness score 1–6.

RESET:

• Briefly pressing this key will resets the activated value in the setting mode
• Briefly pressing this key in the average/Trip-mode will activate the main menu.

START/ STOP
Start and finish the exercise

ENTER:
By pressing this key, a function can be confirmed.
Press it to switch the function value display during the training.

Increase/decrease of values. A longer press will start the automatic value finder and select the program.

Computer information
TIME: Total exercise time.
Time/500M: Show the 500m time.
STROKES: Shows the strokes per minute.
Distanz: Shows the distance.
STROKES: Total number of strokes.
KCAL : Shows the kilo calories.
Pulse: Shows the trainings heartrate
A+. Display the average function value of Time, Calories and pulse.

Computer Functions

Immediate-Start function

1. Install 2PCS AA batteries (included) and computer will beep for 2 seconds.
2. Use the qp-buttons to select Quick Start.
3. Press START/STOP and start rowing. By pressing ENTER you can selct the value, which will be shon in the center of the display.

Programs

Quick Start:
Press qpto choose Quick Start. Press START/STOP to start the training. .

TARGET GOALS:

Press qpto choose TARGET Goals then press ENTER to confirm and enter four Single setting of Single Time, Single Distance, Single Calories, Single THR.

1. Target Time: Only can preset the time,press START/STOP to tart the training after setting finished.
2. Target Distance: Only can preset the distance,press START/STOP to start the training after setting finished.
3. Target Calories : Only can preset the calories,press START/STOP to start the training after setting finished.
4. Target Pulse: Only can preset the Target Heart Rate from 90 to 200 Bpm, press START/STOP to start the training after setting finished. It will have beep beep sound then the heart rate is higher than THR.

RACE:
Press  to choose RACE then press ENTER to confirm. Use  to select between L1~L15. Press ENTER to confirm and enter DISTANCE setting, DISTANCE will blink then press qpto adjust. Press ENTER to confirm then press START to train.
The dot-matrix will show U and PC graphic to race.

Following the list for the 500m/times:

• L1: 8:00 L6: 5:30 L11: 3:00
• L2: 7:30 L7: 5:00 L12: 2:30
• L3: 7:00 L8: 4:30 L13: 2:00
• L4: 6:30 L9: 4:00 L14: 1:30
• L5: 6:00 L10: 3:30 L15: 1:00

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.

Training intensity
Carefully structure your training. Training intensity should be incre-ased 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 maxi-mum 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 accor-ding 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 sufficient- ly. „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 maxi- mum 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

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 Hammer Customer Service. You can request the parts and will be charged for them.

Warranty (Germany only)

Service-Hotline und Ersatzteilbestellformul
Artikel-Nummer, Seriennummer, Explosionszeichnung und Teileliste bereit.

Tel.: 0731-97488- 62 oder -68
Fax: 0731-97488-64
Montag bis Freitag von 09.00 Uhr bis 16.00 Uhr
E-Mail: service@hammer.de

Art.-Nr.:4542 Water Stream II
Serien Nr.:

Ort: …………………………….. Datum: …………………

Bitte liefern Sie mir folgende Ersatzteile (Bitte leserlich schreiben!):

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References

• Fitnessgeräte für zu Hause - Jetzt online kaufen | HAMMER

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