ProForm R400 User manual

Brand: ProForm

Model: R400

Category: Fitness, gymnastics & weight training

Type: User manual

This manual is also suitable for

PFEVRW3993

ORDERING REPLACEMENT PARTS

If you encounter any difficulties with this product, or if you need to order replacement parts, please call or write

the ICON Health & Fitness, Ltd. office.

ICON Health & Fitness, Ltd.

Unit 4

Revie Road Industrial Estate

Revie Road

Beeston

Leeds, LS118JG

Tel: Country Code:

Outside the UK: 0 (444) 113 387 7133

Fax: 0 (444) 113-387 7125

When calling or writing, please provide the following information:

• The MODEL NUMBER of the product (PFEVRW39930)

• The NAME of the product (PROFORM

R400 rowing machine)

• The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and the EXPLODED DRAWING on

pages 10 and 11)

08457 089 009

Model No. PFEVRW39930

www.iconeurope.com

Visit our website at

QUESTIONS?

As a manufacturer, we are com-

mitted to providing complete

customer satisfaction. If you

have questions, or if there are

missing or damaged parts,

please call:

Or write:

ICON Health & Fitness, Ltd.

Unit 4

Revie Road Industrial Estate

Revie Road

Beeston

Leeds, LS11 8JG

email: [email protected]

08457 089 009

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Save this manual

for future reference.

USER’S MANUAL

Class HC Fitness Product

PROFORM is a registered trademark of ICON Health & Fitness, Inc.

83 11

EXPLODED DRAWING—Model No. PFEVRW39930 R0903A

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

HOW TO USE THE ROWING MACHINE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

MAINTENANCE AND STORAGE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

1. Read all instructions in this manual before

using the rowing machine. Use the rowing

machine only as described.

2. It is the responsibility of the owner to ensure

that all users of the rowing machine are ade-

quately informed of all warnings.

3. Place the rowing machine on a level surface,

with a mat beneath it to protect the floor or

carpet. Keep the rowing machine indoors,

away from moisture and dust.

4. Inspect and properly tighten all parts of the

rowing machine regularly. Replace worn

parts immediately.

5. The rowing machine should not be used by

persons weighing more than 115 kg (250

lbs.).

6. Keep children under 12 and pets away from

the rowing machine at all times.

7. Wear appropriate clothes and athletic shoes

when using the rowing machine.

8. Keep your hands away from moving parts.

9. If you experience dizziness or pain whilst

exercising, stop immediately and cool down.

10. The rowing machine is intended for in-home

use only. Do not use the rowing machine in a

commercial, rental, or institutional setting.

11. A warning decal is found on the rowing

machine in the location shown on page 3. If

the decal is missing or illegible, call 08457

089 009 and order a free replacement decal.

Apply the decal in the location shown.

WARNING: Before beginning this or any exercise program, consult your physician. This

is especially important for persons over the age of 35 or persons with pre-existing health problems.

Read all instructions before using. ICON assumes no responsibility for personal injury or property

damage sustained by or through the use of this product.

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read the following important precautions

before using the rowing machine.

310

PART LIST—Model No. PFEVRW39930 R0903A

Note: "#" indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover

of this manual for information about ordering replacement parts.

Key

No. Qty. Description

Key

No. Qty. Description

1 1 Frame

2 1 Front Stabiliser

3 1 Rear Stabiliser

4 4 Stabiliser Endcap

5 12 M8 Nylon Locknut

6 4 M8 Washer

7 1 Rail Knob

8 1 Guide Bracket

9 2 Adjustment Bracket

10 1 11mm Spacer

11 1 Cord Wheel

12 1 Rail Endcap

13 3 Stop

14 3 M8 Nut

15 1 M8 x 60mm Button Bolt

16 3 M8 Nylon Locknut

17 3 M8 x 12mm Phillips Screw

18 1 Storage Cord

19 1 Elastic Cord

20 1 Hook

21 1 M6 Nut

22 5 M6 x 20mm Screw

23 6 12mm x 6mm Spacer

24 6 Seat Wheel

25 6 Nylon Nut

26 6 M5 x 75mm Screw

27 1 Seat Carriage

28 1 Seat

29 1 Rail

30 2 Stabiliser Bracket

31 1 M10 Nylon Locknut

32 1 Rail Bracket

33 7 M8 x 15mm Button Screw

34 2 M8 x 135mm Button Bolt

35 2 3/8” Nylon Locknut

36 2 3/8” Washer

37 2 Pedal

38 1 Bottom Cover

39 2 28mm Spacer

40 2 Pedal Spacer

41 1 Storage Pin

42 1 Pedal Axle

43 2 Bushing

44 1 Pulley Axle

45 4 M6 x 30mm Screw

46 1 Large Sprocket

47 1 Chain

48 1 Pulley

49 1 Small Spacer

50 1 Rowing Strap

51 6 M8 x 27mm Button Bolt

52 2 3/8” Cap Nut

53 2 Frame Cap

54 1 Storage Cord Knob

55 7 Phillips Screw

56 1 Frame Cover

57 4 M4 x 15mm Screw

58 2 Foam Grip

59 1 Handle

60 2 M8 x 55mm Carriage Bolt

61 2 M5 Nylon Locknut

62 1 M10 x 55mm Button Bolt

63 2 Stabiliser Wheel

64 2 M5 x 35mm Button Bolt

65 2 M8 Split Washer

66 2 M8 Cap Nut

67 1 Top Cover

68 4 M4 x 16mm Screw

69 2 Fan Cover Cap

70 2 Fan Cover

71 1 Console

72 1 Reed Switch With Wire

73 5 43mm Plastic Spacer

74 1 Rowing Strap Wheel

75 2 Adjustment Bolt

76 1 7mm Spacer

77 1 Magnet

78 1 Cord Cover

79 1 Fan Wheel

80 1 Fan Wheel Bushing

81 1 Bushing With Sprocket

82 1 Fan Wheel Axle

83 2 20mm Spacer

84 1 Guide Wheel

85 3 Fan Cover Panel

86 4 3/8” Nut

87 1 10mm Bushing

88 1 M8 x 20mm Button Screw

89 2 3/8” Flat Washer

90 2 Pedal Strap

91 1 Small Bushing

92 1 3/8” Jam Nut

93 1 Rowing Cord

94 1 Grommet

95 4 M4 x 12mm Screw

# 1 User’s Manual

# 1 Hex Key

BEFORE YOU BEGIN

Thank you for purchasing the new PROFORM

R400

rowing machine. Rowing is one of the most effective

exercises known for toning the body, strengthening the

muscles, and building the cardiovascular system. The

R400 rowing machine is designed to let you enjoy this

effective exercise in the convenience of your home.

For your safety and benefit, read this manual care-

fully before using the rowing machine. If you have

questions after reading this manual, please call our

Customer Service Department at 08457 089 009. To

help us assist you, note the product model number

before calling. The model number is PFEVRW39930.

Console

Pedal

Strap

Handle

Rail Knob

Seat

Rail

4 9

Orient the Front Stabiliser (2) so the Stabiliser Wheels

(63) are on the indicated side. Attach the Front

Stabiliser to the Frame (1) with two M8 x 55mm

Carriage Bolts (60), two M8 Washers (6), two M8 Split

Washers (65), and two M8 Cap Nuts (66).

ASSEMBLY

Assembly requires two persons. Place all parts of the rowing machine in a cleared area and remove the packing

materials. Do not dispose of the packing materials until assembly is completed. Read all steps carefully before

beginning.

Assembly requires the included hex key and your own adjustable spanner .

Use the drawings below to identify the small parts used in assembly. The number in parentheses below

each drawing is the key number of the part, from the PART LIST on page 10. The number following the key

number is the quantity needed for assembly. Note: Some small parts may have been pre-attached for ship-

ping. If a part is not in the parts bag, check to see if it has been preattached.

M8 Washer (6)–3

M8 Split Washer (65)–2

M8 Cap Nut

(66)–2

M8 Nylon Locknut (5)–1

M8 x 55mm Carriage Bolt (60)–2

M8 x 15mm Button

Screw (33)–4

M8 x 135mm Button Bolt (34)–1

3/8" Washer (36)–2

3/8" Nylon Locknut (35)–2

M8 Nut (14)–2

The following guidelines will help you to plan your

exercise program. Remember that proper nutrition and

adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom-

mended heart rates for fat burning, maximum fat burn-

ing, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age

at the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers

above your age. The three numbers are your “training

zone.” The lower two numbers are recommended

heart rates for fat burning, and the highest number is

the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative-

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible carbohydrate calories for ener-

gy. Only after the first few minutes of exercise does

your body begin to use stored fat calories for energy. If

your goal is to burn fat, adjust the intensity of your

exercise so your heart rate is in the lower half of your

training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-

tem, your exercise must be “aerobic.” Aerobic exercise

is activity that requires large amounts of oxygen for

prolonged periods of time. This increases the demand

on the heart to pump blood to the muscles, and on the

lungs to oxygenate the blood. For aerobic exercise,

adjust the intensity of your exercise until your heart

rate is near the highest number in your training zone

as you exercise.

HOW TO MEASURE YOUR HEART RATE

To measure your heart

rate, stop exercising and

place two fingers on

your wrist as shown.

Take a six-second heart-

beat count, and multiply

the result by 10 to find

your heart rate. For

example, if your six-sec-

ond heartbeat count is 13, your heart rate is 130 beats

per minute. (A six-second count is used because your

heart rate will drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases your

body temperature, heart rate, and circulation in prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training

zone. Note: During the first few weeks of your exer-

cise program, do not keep your heart rate in your

training zone for longer than 20 minutes.

A cool-down, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work-

outs 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. The key to success is make exercise a regu-

lar and enjoyable part of your everyday life.

CONDITIONING GUIDELINES

WARNING: Before beginning this

or any exercise program, consult your physi-

cian. This is especially important for individu-

als over the age of 35 or individuals with pre-

existing health problems.

3. Slide the two Stabiliser Brackets (30) into the end of

the Rail (29). Align the holes in the Stabiliser

Brackets with the indicated holes in the bottom of

the Rail. Attach the Rear Stabiliser (3) to the Rail

and the Stabiliser Brackets with four M8 x 15mm

Button Screws (33).

See the inset drawing. Insert the Rail Knob (7) into

the Frame (1), and tighten the Rail Knob into the

Rail Bracket (32).

4. Insert the Pedal Axle (42) into the Frame (1). Slide

a 28mm Spacer (39), a Pedal (37), and a 3/8”

Washer (36) onto each end of the Pedal Axle.

Tighten a 3/8” Nylon Locknut (35) onto each end of

the Pedal Axle.

Holes

36 37

2. Have another person hold the Rail (29) in the posi-

tion shown. Attach the Rail Bracket (32) to the

Frame (1) with an M8 x 135mm Button Bolt (34), an

M8 Washer (6), and an M8 Nylon Locknut (5).

Route the Rowing Strap (50) through the Rail

Bracket (32) as shown. Unhook the Elastic Cord

(19) from the indicated hole in the Rail (29). Make

sure that the Elastic Cord is routed around the Cord

Wheel (11), and connect the Elastic Cord to the

Rowing Strap.

Hole

MAINTENANCE AND STORAGE

Inspect and tighten all parts of the rowing machine

regularly. Replace any worn parts immediately.

To keep the rowing machine free from dust and dirt,

periodically wipe the rail, the seat wheels, and other

parts with a soft cloth and mild detergent. To prevent

damage to the console, keep liquids away from the con-

sole and keep the console out of direct sunlight.

If the console does not function properly, replace the

batteries. See assembly step 5 on page 6 for battery

installation instructions.

When the rowing machine is not in use, it can be folded

to conserve space. See the inset drawing. Remove the

Rail Knob (7). Next, fold the Rail (29) to the position

shown. Remove the Storage Cord Knob (54), and

secure the end of the Storage Cord (18) to the Frame

(1) with the Storage Pin (41) as shown. Thread the

Storage Cord Knob back onto the Rail.

Remove the batteries from the console when storing

the rowing machine for longer than one month.

6. Slide the Seat (28) onto the Rail (29). Attach two

Stops (13) to the Rail with two M8 Nuts (14).

Press the Rail Endcap (12) into the Rail (29).

5. The Console (71) requires two AA 1,5V batteries.

Alkaline batteries are recommended. See the inset

drawing. Insert two batteries into the clip on the

back of the Console; make sure that the negative

ends of the batteries (marked “–”) are touching

the springs in the clip.

Next, plug the Reed Switch Wire (72) into the

Console (71). Press the Console into the Top Cover

(67). Make sure that the Reed Switch Wire is not

pinched between the Console and the Top Cover.

7. Make sure that all parts are properly tightened before you use the rowing machine. Place a mat under

the rowing machine to protect the floor or carpet.

Batteries

Clip

HOW TO USE THE ROWING MACHINE

DESCRIPTION OF THE CONSOLE

The console features five modes that provide instant

exercise feedback:

• Speed—This mode displays your rowing speed, in

kilometres per hour. Use the chart below to convert

kilometres per hour to miles per hour.

• Scan—This mode displays the distance, time, and

calorie modes, changing modes every few seconds.

• Distance—This mode displays the total distance that

you have rowed, in kilometres. Use the chart below

to convert kilometres to miles.

• Time—This mode displays the length of time you

have rowed during your workout.

• Calorie—This mode displays the approximate num-

ber of calories you have burned.

HOW TO OPERATE THE CONSOLE

To turn on the console, press the console button.

When the console is turned on, the upper half of the

console display will show your rowing speed. The

lower half of the display will show the distance, time,

and calorie modes, changing modes every few sec-

onds. To view the distance, time, or calorie mode con-

tinuously, press the console button repeatedly until a

D (distance), a T (time), or a C (calorie) appears in

the lower half of the display; make sure that the scan

indicator (the oval symbol) does not appear. To again

view the distance, time, and calorie modes, press the

console button repeatedly until the scan indicator

appears.

To reset the display, press the console button for a

few seconds.

To turn off the console, simply wait for a few minutes.

If the handle is not pulled and the console button is

not pressed for a few minutes, the power will turn off

automatically to conserve the batteries.

PROPER ROWING FORM

Sit on the seat, facing the pedals. Place your feet in

the pedals and adjust the straps to fit your feet.

Hold the handle 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 almost touching your chest.

2. The second phase is the drive. Push backward

using your legs. Keep your back straight. Lean

back slightly at the hips (not at the waist) and begin

pulling the handle toward your chest. Keep your

elbows outward.

3. The third phase is the finish. Your legs should be

nearly straight. Continue to pull the handle until

your hands are even with your chest.

After the finish phase, extend your arms forward and

pull the seat forward using your legs. Repeat, moving

through all three phases with a smooth, fluid motion.

Remember to breathe normally as you row—never

hold your breath.

ProForm R400 User manual

Brand: ProForm

Model: R400

Category: Fitness, gymnastics & weight training

Type: User manual

This manual is also suitable for

PFEVRW3993

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ProForm R400 User manual

This manual is also suitable for

ProForm R400 User manual

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