ProForm R400 Rower Uk Manual - Page 7

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 number 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 seconds. To view the distance, time, or calorie mode continuously, 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. 7