Healthstream HS1100RW ROWER Owner's manual

Brand: Healthstream

Model: HS1100RW ROWER

Type: Owner's manual

Healthstream HS1100RW ROWER is a home-use rowing machine designed to provide a full-body workout. It features a sturdy steel frame, a comfortable seat with adjustable resistance levels, and a computer that tracks your progress. The rower is easy to assemble and can be folded for storage. It is suitable for users of all fitness levels and can help you improve your cardiovascular health, strength, and endurance.

HS1100RWROWER

Owner’sManual

 Assembly

 Usage

 Parts





CAUTION:Weightonthisproductshouldnotexceed120kgs.



CAUTION:Exerciseofastrenuousnature,asiscustomarilydoneonthisequipment,

shouldnotbeundertakenwithoutfirstconsultingaphysician.Nospecifichealthclaimsaremade

orimpliedastheyrelatetotheequipment.Measurementsmadebytheequipmentarebelievedto

beaccurate,butonlythemeasurementsofyourphysicianshouldbereliedupon.



IMPORTANT:Readallinstructionscarefullybeforeusingthisproduct.Retainthisowner’smanual

forfuturereference.







2■SafetyPrecautions

3‐7■

Pre‐assemblyCheck/

HardwarePackingList

5‐10■Assembly

11■

ExplodedDrawing



12‐14■PartsList

15■ComputerInstructions

16■TroubleShooting

17‐21■TrainingGuidelines/Warmup

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 

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TableofContents

SAFETYPRECAUTIONS

Thankyouforpurchasingourproduct.Eventhoughwegotogreateffortstoensurethequality

ofeachproductweproduce,occasionalerrorsand/oromissionsdooccur.Inanyeventshould

youfindthisproducttohaveeitheradefectiveoramissingpartpleasecontactusfora

replacement.



Thisproducthasbeendesignedforhomeuseonly.Productliabilityandguaranteeconditions

willnotbeapplicabletoproductsbeingsubjectedtoprofessionaluseorproductsbeingused

inagymcenter.



Thisexerciseequipmentwasdesignedandbuiltforoptimumsafety.However,certain

precautionsapplywheneveryouoperateapieceofexerciseequipment.Besuretoreadthe

entiremanualbeforeassemblyandoperationofthismachine.Also,pleasenotethefollowing

safetyprecautions:



1. ReadtheOWNER’SOPERATINGMANUALandallaccompanyingliteratureandfollowit

carefullybeforeusingyouruprightcycle.

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

usingthisequipment,STOPtheworkoutatonce.CONSULTAPHYSICIANMMEDIATELY.

3. Inspectyourexerciseequipmentpriortoexercisingtoensurethatallnutsandboltsare

fullytightenedbeforeeachuse.

4. Theuprightcyclemustberegularlycheckedforsignsofwearanddamage.Anypartfound

defectivemustbereplacedwithanewpartfromthemanufacturer.

5. Fitnessequipmentmustalwaysbeinstalledonaflatsurface,Itisrecommendedtousean

equipmentmattopreventtheunitfrommovingwhileitisbeingused,whichcould

possiblyscratchordamagethesurfaceofyourfloor.

6. Nochangesmustbemadewhichmightcompromisethesafetyoftheequipment.

7. Itisrecommendedtohaveaminimumof2’safeclearancearoundtheexerciseequipment

whileinuse.

8. Keepchildrenandpetsawayfromthisequipmentatalltimeswhileexercising.

9. Warmup5to10minutesbeforeeachworkoutandcooldown5to10minutesafterward.

Thisallowsyourheartratetograduallyincreaseanddecreaseandwillhelppreventyou

fromstrainingmuscles.

10. Neverholdyourbreathwhileexercising.Breathingshouldremainatanormalratein

conjunctionwiththelevelofexercisebeingperformed.

11. Alwayswearsuitableclothingandfootwearwhileexercising.Donotwearloosefitting

clothingthatcouldbecomeentangledwiththemovingpartsofyouruprightcycle.

12. Caremustbetakenwhenliftingormovingtheequipment,soasnottoinjureyourback.

Alwaysuseproperliftingtechniques.

13. Userweightshouldnotexceed250lbs.

14. Tiealllonghairback.

15. Removeallpersonaljewelrybeforeexercising.

16. Aftereating,allow1‐2hoursbeforeexercisingasthiswillhelptopreventmusclestrain.

17. Injuriesmayresultfromincorrectorexcessivetrainingandusingtheequipmentotherwise

thanasdirectedorrecommendedbyyourdoctor.



WARNING:

BEFOREBEGINNINGANYEXERCISEPROGRAMCONSULTYOURPHYSICIAN.THISISESPECIALLY

IMPORTANTFORINDIVIDUALSOVERTHEAGEOF35ORPERSONSWITHPRE‐EXISTINGHEALTH

PROBLEMS.READALLINSTRUCTIONSBEFOREUSINGANYFITNESSEQUIPMENT.WEASSUME

NORESPONSIBILITYFORPEROSNALINJURYORPROPERTYDAMAGESUSTAINSBYOR

THROUGHTHEUSEOFTHISPRODUCT.



PRE‐ASSEMBLYPARTSCHECKLIST



Note:Pleasecheckthatallthepartsarepresentwhenyouunpackthemachine.Agoodwayistolay

themoutonthefloor.Pleasecontactyoursupplierimmediatelyifanypartsarefoundtobemissing.



PARTSNO.DESCRIPTIONQ’TY

1FRAME 1

2SEATRAIL 1

9FRONTSTABILZIER 1

10FOOTPALTE 2

12REARSUPPORTPOST 1

18SUPPORTBRACKET 1

32/33FOOTPEDALWITHVELCROSTRAP2

36FOOTPEDALROD 1

37FOOTPEDALSUPPORTPIVOTSHAFT1

55COMPUTER 1

89/91SEATW/CARRRIAGEBRACKET 1

90SEATRAILCAP 2

37 36

18 55

89/91

32/33

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PARTDESCRIPTIONQ’TYSKETCH

26AllenheadboltM8x55mm2



25SpringwasherM89

24FlatwasherM87



11Lockpin2

31FlatwasherM82



38AllenheadboltM8x15mm7

42AcornnutM101



45Flatwasherφ20xφ10.2x2t1

47AllenheadboltM10x130mm1



48Sphereheadlockingpin1

80FlatheadboltM8x85mm1



81Stopper2

82NutM81



96Universalwrench13.171

97AllenKey6mm2







HARDWAREPACKINGLIST

ASSEMBLYINSTRUCTIONS

Note:ItiseasiertoassemblethisRowingMachineifyouhaveahelpertoassist.



STEP1:REMOVINGTHETRANSPORTSTRAPBUCKLE:



 Useonehandtopullout40‐50cmofthetensionstrapwhileholdingtheotherhalfofthetension

strapwiththeother.

 Askyourhelpertoremovethetransporttensionbuckleandthendiscardit.

 Putthehandlebar(3)backintothehandlebarholder(8)slowly.



STEP2:ATTACHINGTHEFRONTSTABILIZER:



 Attachthefrontstabilizer(9)withitstwowheelcaps(20L/R)tothefrontcurvedbracketofthe

mainframe(1)andthensecureitwithtwoAllenheadbolts(26),twospringwashers(25)andtwo

flatwashersintothetappedholesatthebottomofthemachine(24)usingtheAllenkeyprovided.

–pleasenotethattheStabilizerwithcapsareinstalledwiththecapsmarkedLeft(L)andright

(R)asviewedfromtheTensionadjusterknobsideofthemachine.



STEP3:ATTACHINGTHESUPPORTBRACKET



 Attachthesupportbracket(18)tothebottomsideofthe

mainframe(1)andsecureitwithtwoflatwashers(24)and

twospringwashers(25)andtwoAllenheadbolts(38)

intothetappedholeswiththeAllenkeyprovided.



STEP4:ATTACHINGTHEFOOTPEDALROD



 Putthesupportrod(37)throughtheinnertubeof

Thechainguard(1)Itwillstopatthemiddlegroove

position.

Note:Thegrooveofinnertubehasonespring

clippre‐set(99)tostopthesupportrodmovingtoofarso

wheninserted,therodshouldanequaldistanceside

tosideoftherower



STEP5:ATTACHINGTHESEATRAIL



 PleaseconnecttheLtypeplugofthemiddlesectionsensorwire(54)tothesocketoftheseatrail

sectionsensorwire(53).Pleasenotethesocketlocationisatthefrontendoftheseatrail.

 Thenslidetheseatrail(2)intothebracket(1)andsecureitwithoneAllenheadbolt(47),oneflat

washer(45)andonenut(42).

 Afterthat,liftupthewholeframealittleandpushthesphericalheadlockingpin(48)through

bothsideholesofthebracketandjoggleitslightlytosecuretheseatrail.



NOTE:Pleaseavoidcrushingordamagingthewires.



STEP6:ATTACHINGTHESEATANDSTOPPERS



 Slidetheseatassembly(91)withthepre‐assembledseatcarriagebracket(89)intotheseatrail(2)

fromthefarendoftheseatrail,makingsurethattheseatitselfispointingforwards,towardsthe

machineend(2).

 Putoneofthelongflatheadbolts(80)withonestopper(81)throughonesideoftheseatrail(2),

thenaddtheotherstopper(81)andthensecuretheassemblywithonenut(82).

 Makesuretheseatassemblyslidessmoothlyupanddowntheseatrail.





STEP7ATTACHINGTHEREARSUPPORTPOST:



 Placetherearsupportpost(12)tothebottomoftheseatrail(2),andsecurewiththreeflat

washers(24),threespringwashers(25)andthreeAllenheadbolts(38)usingtheAllenkeyprovided

 Attachtheseatrailcap(90)totheendofseatrail(2)asshownbelow.







STEP8ATTACHINGTHEFOOTPEDALS:



Notes: Thefootpedals(32)withVelcrostraps(33R/L)arepre‐assembled.



 Putthepivotshaft(36)throughtheinnertubeofthechainguard(1).

 Thenattachtheleftpre‐assembledfootpedal(32/33L)totheleftsideofpivotshaft(36)andsecure

withoneflatwasher(31),onespringwasher(25)andoneAllenheadbolt(38)byhandfornow.

 Repeatthesameprocedurefortherightfootpedal(32/33R)thistime,tothepivotshaft(36)

assembly.

 Afterbothfootpedals(32/33(L/R)arefixed,pleaseusetheAllenkeytoolsuppliedtotightenboth

pedalssecurely.

 











STEP9ATTACHINGTHEFOOTPLATES:



 Attachonefootplate(10)totheleftbracketonthefrontstabilizer(9)andsecurewithonelockpin

(11).

 Repeatthesameprocedureforfootplate(10)totherightbracketofthefrontstabilizer(9)





STEP10ATTACHINGTHECOMPUTER:



 Liftthecomputerbracket(7)totheuprightposition.

 Removethefourpre‐insertedscrews(56)fromthecomputer(55).

 Connecttheplugfromthemiddlesectionsensor(51)tothesocketoftheextensionsensorwire

whichcomesfromcomputer(55).

 Attachthecomputer(55)tothetopcomputerbracket(7)andsecurewiththefourscrews(56).



Congratulations!YouhavecompletedassemblyofyournewRowingmachine!



HOWTOFOLDYOURROWERFORSTORAGE:



 Pleaselifttheframealittle,andjoggleitwhilepullingthesphericalheadlockingpin(48)outofthe

theseatrail(2).

 Slidetheseat(91)towardtothefrontendofseatrail(IMPORTANT!)(2)andfoldtheseatrail(2)to

theuprightposition.

 Pushthesphericalheadlockingpin(48)throughthebracketandtherowerseatrail(2)tofixthe

seatrail(2).Inthelockedanduprightposition.



TensionAdjustment:



WhenyouuseyournewRowerforthefirsttime,it’salwaysstartfromtensionlevel1andthenincrease

thelevelsonebyoneasyougetusedtotheexercise.Turningthetensionknob(64)inaclockwise

directionwillincreasethetensionlevelwhileturningthetensionknob(64)counter‐clockwisewill

decreasetheresistance.



PARTSDESCRIPTION



PARTNO.



DESCRIPTIONQ’TY(PCS)

1Mainframe1

2SeatRail1

3Handlebar1

4Foamgrip2

5Handlebarsleeve1

6Cap2

7Computerbracket1

8Handlebarholder 1

9Frontstabilizer1

10Footplate2

11Lockpin2

12Supportpost1

13Supportbracket1

14ReinforcebracketA1

15ReinforcebracketB 1

16HexnutM162

17Sensorbracket1

18Supportbracket1

19Anti‐slipperysticker 2

20L/RTransportationwheelcap 1P

21Anti‐slipperypad2

22FlatwasherM62

23MachinescrewM5x12mm2

24FlatwasherM811

25SpringwasherM810

26AllenheadboltM8x55mm2

27Resistantsystemwithtensionstrap 1

28L/RChainguard1P

29Crankcover2

30Bushingφ10.5xφ8.2x28.2mm2

31FlatwasherM82

32Footpedal 2

33L/RPedalstrap1P

PARTSLIST

34MachinescrewM5x15mm4

35MachinescrewM5x10mm6

36Pivotshaft1

37Supportrod1

38AllenheadboltM8x15mm 8

39Sensorwirepad 4

40MachinescrewM4x10mm4

41Plug1

42AcornnutM101

43Flatwasherφ20xφ10.2x2.5t1

44Anti‐slipperypad 2

45Flatwasherφ20xφ10.2x2t1

46Bushing2

47AllenheadboltM10x130mm1

48Sphereheadlockingpin1

49Plug1

50Smallplug1

51MiddlesectionspeedupsensorwiresensorwireA1

52Speedupsensor 1

53Countsensor 1

54Middlesectioncountsensorwire 1

55Computer 1

56ScrewM5x12mm4

57AllenheadboltM8x60mm1

58AllenheadboltM8x68mm1

59Flatwasherφ22xφ8.4x3.0t2

60AcornnutM82

61Guidewheel 2

62Bearing4

63Magnet1

64Tensionknob1

65CrossheadscrewM5x20mm1

66Magneticflywheelsystem1set

67AllenheadboltM10x40mm1

68AllenheadboltM8x20mm1

69Idlewheelbracket1

70Bushing1

71Idlewheel 1

72NylonnutM10x7mm1

73NylonnutM87

74Flatwasherφ16.5xφ32x0.5t1

75Drivebelt1

76Nut3/8 ” x 4 m m 2

77Nut3/8 ” x 7 m m 2

78RoundheadscrewM5x25mm5

79Spring1

80FlatheadboltM8x85mm2

81Stopper4

82NutM82

83AllenheadboltM8x24mm4

84Magnetholder 1

85ScrewM8x24mm2

86Bushing6

87Seatcarriagewheel6

88ScrewM6x15mm4

89Seatcarriage1

90Endcap1

91Seat1

92Anti‐slipperypad2

93CountersunkheadboltM4x12mm8

94Flatwasherφ11xφ5x1.0t8

95Sensorholder 2

96Universalwrench13.171

97Allenwrench6mm2

98Tensionknobpole1

99Springclip1

97Allenwrench6mm2

98Tensionknobpole1

99Springclip1

98Tensionknobpole1

99Springclip1



EXERCISECOMPUTERFUNCTION/SPECIFICATIONS



CALORIES0.0‐999.9KCAL(THEORETICAL)

DISTANCE0.0‐999.9KILOMETRES

COUNTER0~9999(TOTALSTROKES)

SPEED0.0‐999.9KM/H(CURRENTROWINGSPEED)

TIMER0.00‐99.59MINUTES(COUNTUP)



EXERCISEMONITOROPERATINGSPECIFICATIONS

POWERSOURCE2xAA(1.5V)POWERCELLS

STORAGETEMPERATURE‐10c‐+60c

NORMALOPERATINGTEMPERATURE0c‐+40c



USINGTHEEXERCISEMONITORONYOURCYCLE



TheExercisecomputer’sfunctionhas5functionwith3splitLCDdisplayscreen.Whenthesignalinput,

theexercisecomputerwilldisplaythefunctiontime,distance,caloriesinorder.



ThecomputerwillbeturnedonautomaticallybypressingMODEbuttonorwhenyoustartpedaling.

Thecomputerwillbeshutoffautomaticallyifnosignalisdetectedfor4minutes.YoucanpressMODE

buttonorstarttopedaltocontinuecomputeroperation.



TROUBLESHOOTING

Ifthedisplaybecomesillegibleoronlypartialsegmentsappear,pleaseremovethebatteries,wait20

secondsandrefit.



BATTERYINSTALLATION

TofittheBATTERIEStotheMonitor,pleaseremovetheBATTERYCOVERattheREARofthemonitor.

Carefullyfitthebatteriessupplied(andanysubsequentnewbatteries)byfittingbetweentheexposed

contacts.Pleaseensurethatthebatteriesarefittedwiththe‘+’/‘‐’endsmatchingtheoutlineonthe

stickerinthebatterycompartment.Failuretofitthebatteriescorrectlymayresultindamagetothe

Monitor,whichisnotcoveredbyourguarantee.

Disposeofoldbatteriescarefully.



EXERCISECOMPUTERUSERINSTRUCTIONS

TROUBLESHOOTING



ProblemCauseCorrection

MonitordoesnotdisplayBatteriesnotinstalledInsertbatteries

Nospeedordistance

displaysonthemonitorSendingunitnotconnected

Securelyplugsendingunitinto

extensionwireandthebackof

thecomputer

SendingunitnotworkingproperlyReplacesendingunit

ComputernotworkingproperlyReplacecomputer

NotensionResistantcablenotconnectedSecurelyconnecttheresistant

cable

Magneticwheelnotworking

properlyReplacemagneticwheel

Grinding CrankbearingdefectiveReplacecrankbearings

IdlepulleydefectiveReplaceidlepulley

Mag.flywheeldefectiveReplacemag.flywheel

SquealingPolyV‐beltslippingAdjustpolyv‐belt



TRAININGGUIDELINES



Exercise

Exerciseisoneofthemostimportantfactorsintheoverallhealthofanindividual.Listedamong

itsbenefitsare:

 Increasedcapacityforphysicalwork(strengthendurance)

 Increasedcardiovascular(heartandarteries/veins)andrespiratoryefficiency

 Decreasedriskofcoronaryheartdisease

 Changesinbodymetabolism,e.g.losingweight

 Delayingthephysiologicaleffectsofage

 Physiologicaleffects,e.g.reductioninstress,increaseinself‐confidence,etc.



BasicComponentsofPhysicalFitness

Therearefourallencompassingcomponentsofphysicalfitnessandweneedtobrieflydefine

eachandclarifyitsrole.Strengthisthecapacityofamuscletoexertaforceagainstresistance.

Strengthcontributestopowerandspeedandisofgreatimportancetoamajorityofsportspeople.



MuscularEnduranceisthecapacitytoexertaforcerepeatedlyoveraperiodoftime,e.g.itisthe

capacityofyourlegstocarryyou10Kmwithoutstopping.



Flexibilityistherangeofmotionaboutajoint.Improvingflexibilityinvolvesthestretchingof

musclesandtendonstomaintainorincreasesuppleness,andprovidesincreasedresistanceto

muscleinjuryorsoreness.Cardio‐RespiratoryEnduranceisthemostessentialcomponentof

physicalfitness.Itistheefficientfunctioningoftheheartandlungs



AerobicFitness

Thelargestamountofoxygenthatyoucanuseperminuteduringexerciseiscalledyourmaximum

oxygenuptake(MVo2).Thisisoftenreferredtoasyouraerobiccapacity.



Theeffortthatyoucanexertoveraprolongedperiodoftimeislimitedbyyourabilitytodeliver

oxygentotheworkingmuscles.Regularvigorousexerciseproducesatrainingeffectthatcanincrease

youraerobiccapacitybyasmuchas20to30%.AnincreasedMVO2indicatesanincreasedabilityof

thehearttopumpblood,ofthelungstoventilateoxygenandofthemusclestotakeupoxygen.



AnaerobicTraining

Thismeans“withoutoxygen”andistheoutputofenergywhentheoxygensupplyisinsufficientto

meetthebody’slongtermenergydemands.(Forexample,100metersprint).



TheTrainingThreshold

Thisistheminimumlevelofexercisewhichisrequiredtoproducesignificantimprovementsinany

physicalfitnessparameter.



Progression

Asyourbecomefitter,ahigherintensityofexerciseisrequiredtocreateanoverloadandtherefore

providecontinuedimprovement

Overload

Thisiswhereyouexerciseatalevelabovethatwhichcanbecarriedoutcomfortably.Theintensity,

durationandfrequencyofexerciseshouldbeabovethetrainingthresholdandshouldbegradually

increasedasthebodyadaptstotheincreasingdemands.Asyourfitnesslevelimproves,sothetraining

thresholdshouldberaised.Workingthroughyourprogramandgraduallyincreasingtheoverload

factorisimportant.



Specificity

Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedoutisspecific

bothtothemusclegroupsbeingusedandtotheenergysourceinvolved.Thereislittletransferofthe

effectsofexercise,i.e.fromstrengthtrainingtocardiovascularfitness.Thatiswhyitisimportantto

haveanexerciseprogramtailoredtoyourspecificneeds.



Reversibility

Ifyoustopexercisingordonotdoyourprogramoftenenough,youwilllosethebenefitsyouhave

gained.Regularworkoutsarethekeytosuccess.



WarmUp

Everyexerciseprogramshouldstartwithawarmupwherethebodyispreparedfortheefforttocome.

Itshouldbegentleandpreferablyusethemusclestobeinvolvedlater.Stretchingshouldbeincluded

inbothyourwarmupandcooldown,andshouldbeperformedafter3‐5minutesoflowintensity

aerobicactivityorcallisthenictypeexercise.



WarmDownorCoolDown

Thisinvolvesagradualdecreaseintheintensityoftheexercisesession.Followingexercise,alarge

supplyofbloodremainsintheworkingmuscles.Ifitisnotreturnedpromptlytothecentralcirculation,

poolingofbloodmayoccurinthemuscles



HeartRate

Asyouexercise,sotherateatwhichyourheartbeatalsoincreases.Thisisoftenusedasameasureof

therequiredintensityofexercise.Youneedtoexercisehardenoughtoconditionyourcirculatory

system,andincreaseyourpulserate,butnotenoughtostrainyourheart.



Yourinitialleveloffitnessisimportantindevelopinganexerciseprogramforyou.Ifyouarestarting

off,youcangetagoodtrainingeffectwithaheartrateof110‐120beatsperminute(BPM).Ifyouare

fitter,youwillneedahigherthresholdofstimulation.



Tobeginwith,youshouldexerciseatalevelthatelevatesyourheartratetoabout65to70%ofyour

maximum.Ifyoufindthisistooeasy,youmaywanttoincreaseit,butitisbettertoleanon

theconservativeside.



Asaruleofthumb,themaximumheartrateis220minusyourage.Asyouincreaseinage,soyour

heart,likeothermuscles,losessomeofitsefficiency.Someofitsnaturallossiswonbackasfitness

improves.Thefollowingtableisaguidetothosewhoare“startingfitness”.



Age   253035404550556065

TargetheartRate

10SecondCount232222212019191818

BeatsperMinute138132132126120114114108108

PulseCount

Thepulsecount(onyourwristorcarotidarteryintheneck,takenwithtwoindexfingers)isdonefor

tenseconds,takenafewsecondsafteryoustopexercising.Thisisfortworeasons:(a)10secondsis

longenoughforaccuracy,(b)thepulsecountistoapproximateyourBPMrateatthetimeyouare

exercising.Sinceheartrateslowsasyourecover,alongercountisn’tasaccurate.



Thetargetisnotamagicnumber,butageneralguide.Ifyou’reaboveaveragefitness,youmaywork

quitecomfortablyalittleabovethatsuggestedforyouragegroup.Thefollowingtableisaguideto

thosewhoarekeepingfit.Hereweareworkingatabout80%ofmaximum.



Age   2530 3540 4550   5560   65

TargetheartRate

10SecondCount2626 25242322   222120



BeatsperMinute156156150144138132132126120



Don’tpushyourselftoohardtoreachthefiguresonthistable.Itcanbeveryuncomfortableifyou

overdoit.Letithappennaturallyasyouworkthroughyourprogram.Remember,thetargetisaguide,

notarule,alittleaboveorbelowisjustfine.Twofinalcomments:(1)don’tbeconcernedwithdayto

dayvariationsinyourpulserate,beingunderpressureornotenoughsleepcanaffectit;(2)yourpulse

rateisaguide,don’tbecomeaslavetoit.

EnduranceCircuitTraining

Cardiovascularendurance,muscle,strength,flexibilityandcoordinationareallnecessaryfor

maximumfitness.Theprinciplebehindcircuittrainingistogiveapersonalltheessentialsatonetime

bygoingthroughyourexerciseprogrammovingasfastaspossiblebetweeneachexercise.This

increasestheheartrateandsustainsit,whichimprovesthefitnesslevel.Donotintroducethiscircuit

trainingeffectuntilyouhavereachedanadvancedprogramstage.



BodyBuilding

IsoftenusedsynonymouslywithstrengthtrainingThefundamentalprincipalhereisOVERLOAD.Here,

themuscleworksagainstgreaterloadsthanusual.Thiscanbedonebyincreasingtheloadyouare

workingagainst.



Patronization

Thisisthetermusedtovaryyourexerciseprogramforbothphysiologicalandpsychologicalbenefits.

Inyouroverallprogram,youshouldvarytheworkload,frequencyandintensity.Thebodyresponds

bettertovarietyandsodoyou.Inaddition,whenyoufeelyourselfgetting“stale’,bringinperiodsof

lighterexercisetoallowthebodytorecuperateandrestoreitsreserves.Youwillenjoyyourprogram

moreandfeelbetterforit.



MuscleSoreness

Forthefirstweekorso,thismaybetheonlyindicationyouhavethatyouareonanexerciseprogram.

This,ofcourse,doesdependonyouroverallfitnesslevel.Aconfirmationthatyouareonthecorrect

programisaveryslightsorenessinmostmajormusclegroups.Thisisquitenormalandwilldisappear

inamatterofdays.Ifyouexperiencemajordiscomfort,youmaybeonaprogramthatistooadvanced

oryouhaveincreasedyourprogramtoorapidly.IfyouexperiencePAINduringorafterexercise,your

bodyistellingyoursomething.Stopexercisingandconsultyourdoctor.



WhattoWear

Wearclothingthatwillnotrestrictyourmovementinanywaywhileexercising.Clothesshouldbelight

enoughtoallowthebodytocool.Excessiveclothingthatcausesyoutoperspiremorethanyou

normallywouldwhileexercising,givesyounoadvantage.Theextraweightyouloseisbodyfluidand

willbereplacedwiththenextglassofwateryoudrink.Itisadvisabletowearapairofgymorrunning

shoesor“sneakers”.



BreathingduringExercise

Donotholdyourbreathwhileexercising.Breathenormallyasmuchaspossible.Remember,breathing

involvestheintakeanddistributionofoxygen,whichfeedstheworkingmuscles.



Restperiods

Onceyoustartyourexerciseprogram,youshouldcontinuethroughtotheend.Donotbreakoff

halfwaythroughandthenrestartatthesameplacelateronwithoutgoingthroughthewarm‐upstage

again.Therestperiodrequiredbetweenstrengthtrainingexercisesmayvaryfrompersontoperson.

Thiswilldependmostlyonyourleveloffitnessandtheprogramyouhavechosen.Restbetween

exercisesbyallmeans,butdonotallowthistoexceedtwominutes.Mostpeoplemanagewithhalf

minutetooneminuterestperiods



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Healthstream HS1100RW ROWER Owner's manual

Brand: Healthstream

Model: HS1100RW ROWER

Type: Owner's manual

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Healthstream HS1100RW ROWER Owner's manual

Healthstream HS1100RW ROWER Owner's manual

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