HAMMER 4543 Watereffect 3D Instruction Manual

HAMMER 4543 Watereffect 3D

Safety instructions

IMPORTANT!

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 phy-sical 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

Hardware Package

Step 1

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.
   Important: Do not overfill tank!
   Attention: The resistance changes with the filling level. We recommend a filling height of (L1-L3)

3. Ensure that tank plug is replaced once filling and water treatment procedures are complete.
   Do Not under an circumstance use any treatment tablets Other than thoose 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 fastener by pulling the strap up.

4. Transportation
   Before transportation, the rower has to be lift up a bit, so that you can roll the rower.
   To store the rower, you have lift it up to a vertical position.

Rowing guide

Rowing with the rower arms:

Grasp one extension arm with both hands:

Movement:
First you sit in the foremost position with your legs bent and your arms straight and lean your upper body slightly forward. Your upper body touches your thighs and your arms are stretched out. Now push yourself backwards with your legs and keep your arms straight. As soon as your knees are almost completely straight and your hands are over your knees, pull your arms straight up towards your upper body in the direction of the upper rib cage. Your wrists are straight and your elbows are close to your body. Your arms move from the front outside in and then in the middle to the body. In the end position, your upper body is slightly tilted backwards, your back is straight and tense. Now return to the starting position in reverse order: first straighten your arms, then bend your upper body forward. Pull yourself forward with the help of your legs until your lower legs are almost perpendicular to the floor. Your arms are now outside again.

Alternating rowing with one rowing arm:

Grab the rowing arm with both hands:

Movement:
First you sit in the foremost position with your legs bent and your arms straight and lean your upper body slightly forward. Your upper body touches your thighs and your arms are stretched out. Now push yourself backwards with your legs and keep your arms straight. As soon as your knees are almost completely straight and your hands are over your knees, pull your arms straight up towards your upper body in the direction of the upper rib cage. Your elbows pull close to the body. Your arms move from the front outside in and then in the middle to the body. In the end position, your upper body is slightly tilted backwards, your back is straight and tense. Now return to the starting position in reverse order: first straighten your arms, then bend your upper body forward. Pull yourself forward with the help of your legs until your lower legs are almost perpendicular to the floor. Your arms are now outside again.
Do the exercise alternately.

Rowing with the Cardio Weights and the two other rower bars Perfect change. Classic rowing, intensive back training and kayaking. The more intense your rowing sequences and the more varied you make the muscle response through the different grips, the more effective your workout will be.
PATENTED CARDIO WEIGHTS: Perfect accessory with great effect – endurance training and muscle building in one workout. The additional weights in the rowing handle result in a significantly more intensive training of the upper body, especially the front shoulder muscles and the forearms. The accessories can be conveniently stored in the
in the holders provided for this purpose.
Cardio weights (158), SZ-Rowing bar (156), Rower bar (147)

Grasp the rudder handle (147) with both hands:

Movement:
First, sit in the foremost position with your knees bent and your arms straight, leaning your torso slightly forward. The upper body touches your thighs. Now push yourself back with your legs while keeping your arms straight.
As soon as the knees are almost completely straightened and the hands are over the knees, pull the arms straight towards the upper body towards the upper rib cage.
Your wrists are straight and your elbows are close to your body. In the final position, your torso is slightly tilted back, your back is straight and tense.
Now return to the starting position in reverse order: first straighten your arms, then bend your upper body forward. Using your legs, pull yourself forward until your lower legs are almost perpendicular to the floor.

Rowing/intensive Back with the SZ Rower bar

Grip the SZ rowing bar (156) with both hands a little more than shoulder width:

Movement:
First, sit in the foremost position with your knees bent and your arms straight, leaning your torso slightly forward. The upper body touches your thighs. Now push yourself back with your legs while keeping your arms straight.
As soon as the knees are almost completely straightened and the hands are over the knees, pull the arms straight towards the upper body towards the upper rib cage.
Your wrists are straight and your elbows are close to your body. In the final position, your torso is slightly tilted back, your back is straight and tense.
Now return to the starting position in reverse order: first straighten your arms, then bend your upper body forward. Using your legs, pull yourself forward until your lower legs are almost perpendicular to the floor.

Kayaking with the SZ rower bar:

Grip the SZ rowing bar (156) with both hands a little more than shoulder width:

Movement:
First you sit in the foremost position with your legs bent and your arms slightly bent and lean your upper body slightly forward. Your upper body touches your thighs lightly. We start on the right side and lead this hand or arm towards the right foot. The left hand is next to the head. Starting with an upper-body rotation, you now pull past the device to the right. To do this, bend your right arm and stretch out your left arm at the same time. At the same time, push yourself backwards with your legs. As soon as the knees are almost completely stretched out and the hands are above the knees, pull your upper body towards the upper rib cage. Your wrists are straight and your elbow of the active arm pulls close to the body. In the end position, your upper body is slightly tilted backwards, your back is straight and tense. Now return to the starting position in reverse order: first straighten your arms, then bend your upper body forward. Pull yourself forward with the help of your legs until your lower legs are almost perpendicular to the floor.
Do the exercise alternately.

Classic row with the Cardio weights:

Grip the rowing handle (147) with both hands and clamp the Cardio weights (158) to the rowbar.

Movement is the same like classic row:
First, sit in the foremost position with your knees bent and your arms straight, leaning your torso slightly forward. The upper body touches your thighs. Now push yourself back with your legs while keeping your arms straight.
As soon as the knees are almost completely straightened and the hands are over the knees, pull the arms straight towards the upper body towards the upper rib cage.
Your wrists are straight and your elbows are close to your body. In the final position, your torso is slightly tilted back, your back is straight and tense.
Now return to the starting position in reverse order: first straighten your arms, then bend your upper body forward. Using your legs, pull yourself forward until your lower legs are almost perpendicular to the floor.

Care and Maintenance

Troubleshooting

Computer

Computer keys

RESET:
Reset the meter to the main menu in the Stop Mode
START/ STOP
Start and finish the exercise
MODE:
By pressing this key, a function can be confirmed.
Press it to switch the function value display during the training.

Increase/decrease of values.

Computer information

TIME: Total exercise time.
Time/500M: Show the 500m time.
STROKES: Shows the strokes per minute.
Distanz: Shows the distance.
SPM: Displays the average speed per minute of movement
Total Strokes: Displays the total number of times when moving. This value will be cleared only after the battery is removed
Calories: Shows the kilo calories.
Pulse: Shows the trainings heartrate

Computer Functions

Immediate-Start function

1. Install 2PCS AA batteries (included) and computer.
2. Press START/STOP and start rowing. By pressing Mode you can select the value.

Programs

Counting Modes:
Press choose Program then press Mode to confirm and enter.

1. Target Time: Only can preset the time,press START/STOP to start 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 Strokes : Only can preset the strokes ,press START/STOP to start the training after setting finished.

Race L1-L15:
For a real competitive feeling, you can compete against the computer in the race program and give it your all. Every rowing stroke brings you closer to your fitness goal.

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

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

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 longterm 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 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.
With the 4543 Water Effect rowing machine, you can measure your heart rate with an uncoded chest strap. We recommend the Hammer chest strap or the Polar T34 chest strap.

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).

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

Target Pulse Diagram

Heart Rate / Age

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

Warranty (Germany only)

Um Ihnen optimal helfen zu können, halten Sie bitte
Artikel-Nummer, Seriennummer, Explosionszeichnung und Teileliste bereit.

SERVICE-HOTLINE

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

An
Hammer Sport AG
Abt. Kundendienst
Von-Liebig-Str. 21
89231 Neu-Ulm

Art.-Nr.:4543 WaterEffect 3D
Serien Nr.:

Firma)
(Ansprechpartner)
(Strasse, Hausnr.)
(PLZ, Wohnort)
(Telefon, Fax)
(E-Mail-Adresse

References

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