Action Row GO S002104 User manual

Brand: Action

Model: Row GO S002104

Category: Fitness, gymnastics & weight training

Type: User manual

Action Row GO S002104 is a full-body exercise machine designed for home use. It features a sturdy steel frame, comfortable seat, and adjustable resistance levels to accommodate users of all fitness levels. The digital monitor tracks your progress, including time, distance, calories burned, and strokes per minute. With its compact design, the Action Row GO S002104 is a great option for those who want to get a full-body workout in the comfort of their own home. Here are some of the key features and benefits of the Action Row GO S002104:

Full-body workout: The Action Row GO S002104 engages multiple muscle groups, including the legs, arms, back, and core.

Full-body workout: The Action Row GO S002104 engages multiple muscle groups, including the legs, arms, back, and core.

ALL ROUND EXERCISER

S002104

Instruction Manual

WARNING: To ensure your safety, please do not attempt to use this

product without reading this instruction manual carefully. Failure to

comply with this warning may result in injury or property damage.

• Only use this product on a solid, flat level surface.

• The Action Row Go has a maximum user weight of 150kg.

• Do now allow more than one person on the product at any time.

• This product is designed for domestic use only, it is not intended

use in commercial training environments.

For parts and service enquiries, please contact Action Spares on

1800 465 070 or e-mail service@actionspares.com.au

2S002104 Action Row Go

Contents

3 General Information and Safety Instructions

5 User Safety

6 Parts List

7 Assembly Instructions

11 Use of the Adjustment Knob

13 Exercise Guidelines

14 Suggested Stretches

15 Training Zones

16 Exercise Phase

19 Different Types Of Grips

20 Digital Monitor

22 Warranty Information

3S002104 Action Row Go

General Information and Safety Instructions

Save These Instructions

WARNING! To ensure your safety, please do not attempt to use this product without reading this

instruction manual carefully. Failure to comply with this warning may result in injury or property

damage.

WARNING! To ensure proper use and safety of the Action Row Go, it is the responsibility of the owner

to ensure that all users are adequately informed of all warnings and precautions.

WARNING! This product is not intended for use by persons 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 product by a person responsible for their safety.

WARNING! This product is not suitable for use by children.

Please make sure that all users read the Instruction Manual before use. Only use this Action Row Go

in the manner as described in this manual. To reduce the risk of serious injury, read the entire manual

before you assemble the Action Row Go. Please keep this manual in a safe place for future reference.

Safe Disposal Of Product And Packaging

UNPACKING

Unpack the unit where it will be used. Place the Action Row Go carton on a level flat surface. When

unpacking the unit, remove any packaging materials from the interior. Keep the original packaging carton

and materials in a safe place. It will help prevent any damage if the product needs to be transported in the

future. Plastic wrapping can be a suffocation hazard, so please ensure all packaging materials are kept

safely away from children and babies.

PACKAGING DISPOSAL

Government guidelines ask that we reduce the amount of waste material disposed of in land fill sites. We

therefore ask that you dispose of all packaging waste responsibly and recycle where possible.

END OF LIFE DISPOSAL

We hope you enjoy many years of use from your Action Row Go. However, a time will come when your

Action Row Go will come to the end of its useful life. You are responsible for the appropriate disposal of

your unit to a recognised public collection facility or council disposal service.

4S002104 Action Row Go

Safe Assembly, Storage & Operation

1. This product should be assembled by an adult.

2. Please ensure all nuts and screws are tightened securely before using the machine.

3. This product is designed for domestic use only, it is not intended for use in commercial

training environments.

4. This product may contain small parts/accessories that are not suitable for children under 3

years of age as they may cause a choking hazard. Always keep young children and babies

away from the unit.

5. Do not use the Action Row Go near obstacles, paths, doorways or corridors. Do not leave in

a garage, outdoors, on a covered patio or near water.

6. Keep the Action Row Go indoors, away from moisture and dust.

7. Always use the Action Row Go on a flat level surface with at least 2.5m diameter of clear

space surrounding the unit.

8. Due to the heavy nature of the unit, care must be taken when lifting and moving to another

location. Always use safe lifting techniques to protect your lower back.

9. The safety level of the unit can be maintained only if it is examined regularly for wear and

tear. Please pay special attention to the components most susceptible to wear. In the case

of defective parts, please replace immediately and/or keep the unit out of use until repaired.

General Information and Safety Instructions (cont)

5S002104 Action Row Go

User Safety

WARNING! Only use this product in the manner as described in this manual.

WARNING! It is strongly recommended that you consult your physician prior to beginning an exercise

program. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while

using this product, stop the workout at once and consult a physician immediately.

WARNING! Before using the Action Row Go, please consult your physician if you have suffered with,

or currently have any of the following conditions:

• Heart disease

• Fracture or joint problems

• Brain blood clot

• Back problems

• Cancer or any acute disease

• Contagious skin diseases

• Recovering from an operation

• Neurological conditions

• Acute thrombosis

• Severe diabetes

• Epilepsy

• Pacemaker

• Tumours

1. This Action Row Go is not suitable for persons under the age of 15.

2. Please keep children and pets away from the unit at all times.

3. Do not allow more than one person on the product at any time.

4. The Maximum User Weight for this product is 150kg.

5. Do no place any part of your body between the middle cover and base cover.

6. Never operate the unit if it is damaged, not working properly, if it has been dropped, or if it

has been damaged by water.

7. Always wear appropriate exercise clothing when using the Action Row Go, do not wear

loose clothing that could become caught. Always wear appropriate running shoes; never

use the Action Row Go with bare feet, wearing only stockings or in sandals.

6S002104 Action Row Go

Parts List

Part

No. Description Qty

1Main support bar 1

2Front frame 1

3Back frame 1

4Piston 1

5Main handles 2

6Digital monitor 1

7Seat 1

8Back handles 2

9Casings (L/R) 2

10 Digital Monitor Support 1

11 Small caps 4

12 Large Caps A 6

13 Wrench for nuts 1

14 Allen wrench 1

15 Screw A 1

16 Screw B 1

17 Screw C 1

18 Screw D 1

19 Nut No. 1 1

20 Nut No. 2 1

21 Nut No. 3 1

22 Adjustment knob 2

23 Safety stopper 2

24 Seat mount 1

25 Pulley A 1

26 Pulley B 1

27 Large Caps B 2

28 Large Caps C 1

Part

No. Description Qty

29 Screw E 2

30 Screw F 4

31 Nut No.4 4

32 Washer 4

33 Adjustment Knob 1

34 End Caps 4

NOTE: Some parts may be supplied pre-

assembled.

7S002104 Action Row Go

Assembly Instructions

Find a clean flat surface to unpack and assemble your rowing machine. Prior to beginning assembly,

ensure that you have all of the parts listed in the Assembly Parts List and Hardware Identification Chart.

If you’re missing any parts, please contact our National Service Centre on 1800 465 070 or email

[email protected] to arrange for replacement parts to be sent to you.

NOTE: Steps 1, 3 and 7 parts are packed already assembled.

STEP 1

Place x2 Large Caps (12) to main support bar (1). Using Parts 24, 25, 26 and screw B (16), assemble the

seat (7) to main support bar. For safety purposes, please ensure you lock the seat by adjusting the knob

(22).

STEP 2

Using screw D (18), place the front frame (2) and screw to main support. Do the same for the back frame

(3) and secure using the adjustment knob (22).

D18

B16

D18

B16

8S002104 Action Row Go

STEP 3

Using screw C (17), attach the piston (4) to the main support. Again for your safety, please ensure the

piston is attached securely and placed in the correct position.

C17

D18

C17

STEP 4

Take screw D (18) and assemble the main handles x 2 (5) and digital monitor (6) to the main support.

C17

D18

C17

Assembly Instructions (cont)

9S002104 Action Row Go

STEP 5

Now that the handles are secure, using screw A (15) attach handle to the main support. Now using screw

C (17) attach the top part of the piston to the handles.

E29

STEP 6

Next, using screw B (16) x 2, attach the back handles (8) x 2 to main support.

E29

Assembly Instructions (cont)

10 S002104 Action Row Go

STEP 7

Attach casings (9) x 2 to main support using screw D (18).

F30

STEP 8

Now place the small caps (11) x 4 and stoppers (23) onto the handles.

F30

Your Action Row Go should now be assembled. Please ensure that all screws are tightened securely and

all parts have been correctly attached before you begin your workout.

Assembly Instructions (cont)

11 S002104 Action Row Go

Use of the Adjustment Knob

SEAT

During your workout, if you want the seat to slide, the adjustment knob must be unlocked (green). To

unlock the knob, simply pull the knob out towards you and turn to the unlock position.

If you would rather the seat to be fixed during your workout, simply pull the knob out towards you and

twist until it reaches the locked (red) position. Release the knob to secure the position.

12 S002104 Action Row Go

Use of the Adjustment Knob (cont)

BACK FRAME

To adjust the height of the Action Row Go, simply turn the knob counter-clockwise, pull it towards you

and adjust rower to desired level.

Release the adjustment knob so that the bolt is inserted in the hole and turn it once again clockwise to

tighten the leg base.

13 S002104 Action Row Go

Exercise Guidelines

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a

reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for

successful results.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, exercise for at least four minutes. Then, stop exercising and place two

fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find

your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per

minute.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your

body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your desired training

zone. (During the first few weeks of your exercise program, do not keep your heart rate in your desired

training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your

breath.

Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your

muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest

between workouts. After a few months of regular exercise, you may complete up to five workouts each

week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your

everyday life.

14 S002104 Action Row Go

Suggested Stretches

The correct form for several basic stretches is shown on the right. Move slowly as you stretch; never

bounce.

1. TOE TOUCH STRETCH

Stand with your knees bent slightly and slowly bend forward from

your hips. Allow your back and shoulders to relax as you reach down

toward your toes as far as possible. Hold for 15 counts, then relax.

Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. HAMSTRING STRETCH

Sit with one leg extended. Bring the sole of the opposite foot toward

you and rest it against the inner thigh of your extended leg. Reach

toward your toes as far as possible. Hold for 15 counts, then relax.

Repeat 3 times for each leg. Stretches: Hamstrings, lower back and

groin.

3. CALF/ACHILLES STRETCH

With one leg in front of the other, reach forward and place your

hands against a wall. Keep your back leg straight and your back foot

flat on the floor. Bend your front leg, lean forward and move your

hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times

for each leg. To cause further stretching of the achilles tendons,

bend your back leg as well. Stretches: Calves, achilles tendons and

ankles.

4. QUADRICEPS STRETCH

With one hand against a wall for balance, reach back and grasp one

foot with your other hand. Bring your heel as close to your buttocks

as possible. Hold for 15 counts, then relax. Repeat 3 times for each

leg. Stretches: Quadriceps and hip muscles.

5. INNER THIGH STRETCH

Sit with the soles of your feet together and your knees outward.

Pull your feet toward your groin area as far as possible. Hold for 15

counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip

muscles.

15 S002104 Action Row Go

Training Zones

TRAINING ZONES

Training zones are designed to help you structure your training session so you’re exercising at the

intensity needed to meet your goals. It is recommended to train in all 4 zones to improve your fitness and

endurance. Using the pre-set programs of the treadmill will help you achieve this.

Use the below chart as a guide only.

TRAINING ZONES

AGE >> 20 25 30 35 40 45 50 55 60 65 70

INTERVAL TRAINING

HEART RATE >> 179-188 175-183 170-179 166-174 161-169 157-165 152-160 148-155 143-150 139-146 135-141

HIGH INTENSITY TRAINING

HEART RATE >> 165-178 161-174 157-169 153-165 149-160 145-156 140-151 136-147 132-142 128-138 124-134

CARDIOVASCULAR TRAINING

HEART RATE >> 151-164 147-160 144-156 140-152 136-148 132-144 129-139 125-135 121-131 117-127 114-123

ENDURANCE TRAINING

HEART RATE >> 131-150 128-146 125-143 140-152 118-135 115-131 112-128 108-124 105-120 102-116 99-133

RED ZONE

Training in the RED ZONE helps improve your anaerobic energy production and speeds the turnover

of waste products. Training in this zone dramatically improves your ability to resist short term fatigue

and increases your cardiovascular fitness quickly. You will feel VERY stressed in this zone and will be

sweating heavily.

WARNING! Training in the RED ZONE is extremely difficult and should only be attempted by experienced

individuals. Only train in the RED ZONE for short bursts of activity (20 seconds–2 minutes)

ORANGE ZONE

Training in the ORANGE ZONE helps improve your general cardiovascular fitness and can be maintained

for longer periods of time. You will feel very stressed and breathing heavily but able to sustain the pace.

Train in the ORANGE ZONE for 2-20 minutes, or use as Interval Training if training in the RED ZONE is too

difficult.

AMBER ZONE

Training in the AMBER ZONE helps develop cardiovascular fitness and a sustainable running pace.

Training too much in this zone however will not produce long term results unless you push yourself into

the ORANGE ZONE intermittently. You will feel somewhat stressed, sweating and breathing hard.

BLUE ZONE

Training in the BLUE ZONE helps improve your cardiovascular and muscular endurance. Train in the

BLUE ZONE on recovery days, or when you’re working to improve your running or walking technique,

recovering from injury, or just starting out. Your body should feel warm; your heart rate and respiration

should increase and you may sweat.

16 S002104 Action Row Go

Exercise Phase

IMPORTANT: Please note that during your workout the hydraulic piston may become hot. Please take

care and avoid touching this part of the rower until at least 30 minutes after your workout.

HOW TO ADJUST THE TENSION

To vary the intensity of your exercise, you can adjust the resistance that you feel when you pull the row

bar.

To increase the resistance, turn the resistance control clockwise; to decrease the resistance, turn the

resistance control counterclockwise.

IMPORTANT: To avoid damaging the resistance control, stop turning it when turning becomes

difficult.

ROWING

Sit on the seat, place your feet on the pedals. Hold the row bar with an overhand grip.

Correct rowing form consists of three phases:

1. The first phase is the CATCH. Slide the seat forward until your knees are slightly bent. Pull

the row bar until your hands are above your feet.

2. The second phase is the DRIVE. Push backward with your legs. Lean back slightly at the

hips (not at the waist), keeping your back straight. As you straighten your legs, pull the row

bar toward your chest.

3. The third phase is the FINISH. Your legs should be nearly straight.

After the finish phase, extend your arms forward and pull the seat forward using your legs. Repeat this

sequence, moving through all three phases with a smooth, fluid motion. Remember to breathe normally

as you row; never hold your breath.

17 S002104 Action Row Go

PUSH-UPS

Using the back handles place both hands on the bar and place your feet on the pedals. Ensuring that

your hands are slightly wider than your shoulders, lower yourself by bending your elbows until you reach

chest level. Push yourself back up through your hands to the start position.

AB CURLS

Using the back handles, place both hands on the bars and your knees on the seat. Slide the seat up and

down to complete the motion.

Exercise Phase (cont)

18 S002104 Action Row Go

Exercise Phase (cont)

SIT-UPS

Ensuring the seat is in a locked position, sit on the seat and fasten your feet onto the back handles. Lift

your torso into a sitting position to complete the abdominal crunch.

ARM DIPS

Using the back handles place your hands on the bars and keep your legs at a 90 degree angle. Slowly

bend your elbows to lower body towards the floor and push yourself back up to complete the exercise.

19 S002104 Action Row Go

Different Types Of Grips

The Action Row Go offers a total body workout and is an all round exerciser. By simply moving your hand

grips whilst using the machine, you could be targeting different muscle groups which will improve your

workout and help build your fitness levels. Please see diagram below to show what exercises can be

done using the machine.

Main Handlebars

Back and Triceps Back and Triceps

Core and Arms

Ab Curls

Arm Dips

Push Ups Ab Curls

Back Handlebars

Arm Dips

Biceps and Laps

20 S002104 Action Row Go

Features of the Monitor

The easy to use monitor features several display modes that provide instant feedback during your

workouts. The display modes are described below.

TIME – Displays your elapsed workout time. The timer will stop once you stop rowing. It will begin again

when you start rowing.

CALORIE - Displays in Kcal the cumulative calories burned at any given time during your workout.

SCAN - Displays each function in sequence every 4 seconds. The display loop is time, count, numbers/

min and calories.

COUNT - Displays the number of repetitions you complete during your workout.

NUMBERS/MIN - This function counts the number of repetitions per minute.

HOW IT WORKS

1. ON: The monitor turns on when you press the red button or when you start exercising.

Press the red button repeatedly until you see the function you want to display on the screen,

or select SCAN mode so that the functions appear on the screen continuously.

2. OFF: The screen will turn off automatically if Action Row Go is not used for 4 minutes.

3. RESET: To reset all counters to 0, hold down the red button for four seconds.

Digital Monitor

TYPES OF FEATURES:

Count Function

Scan Function

Mode Button

Time Function

Numbers/Min Function

Cal Function

Reset Function

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Action Row GO S002104 User manual

Brand: Action

Model: Row GO S002104

Category: Fitness, gymnastics & weight training

Type: User manual

Full-body workout: The Action Row GO S002104 engages multiple muscle groups, including the legs, arms, back, and core.

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Action Row GO S002104 User manual

Action Row GO S002104 User manual

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