New Balance 3300 - Manual (Page 10)

12 9
ADJUSTMENTS
Re-positioning the Chain
If the Chain slips off the Sprocket, perform the following procedures:
a) Detach Return Strap from Elastic Cord.
b) Place Handlebar in Handlebar Holder above Computer.
c) Place the Chain over the Sprocket as shown.
d) Wrap the Return Strap around the Hub as shown below.
Reattach Return Strap to Elastic Cord.
Resistance Adjustment
Turn the Resistance Knob (+) or (-) to adjust tension.
Once your rower is assembled, make sure that your workout space has a solid,
level surface with plenty of space around it. We recommend placing a mat
under your unit to protect your flooring.
Correct Workout Position
When pedaling do not lock out your knees, at the bottom of the pedaling
motion there should be a slight bend in the knee. Keep your head in a neutral
position to minimize neck and upper back strain. Always try to pedal the rower
with a smooth and rhythmic motion.
GETTING STARTED
USING YOUR AIR ROWER
The air rower provides a completely smooth and natural feeling that
minimizes the impact on your hips, knees and ankles while providing a
superior aerobic and muscle toning workout.
IMPORTANT:
• This unit is not recommended for children.
• Always make sure that you feel balanced and secure.
• Always use your unit on a clean, solid and level surface.
described previously. Each workout should begin
with a warm up and end with a cool down. As a
general rule, space your workouts throughout the
week and avoid consecutive days of hard exercise.
Here are the amounts of activity necessary for the
average healthy person to maintain a minimum
level of overall fitness. Included are some of the
popular exercises for each category.
WARM UP – 5 -10 minutes of exercise such as
walking, slow jogging, knee lifts, arm circles or
trunk rotations. Low intensity movements that
simulate movements to be used in the activity
can also be included in the warm up.
MUSCULAR STRENGTH – a minimum of two, 20
minute sessions per week that include exercises for
all the major muscle groups. Lifting weights is the
most effective way to increase strength.
MUSCULAR ENDURANCE – at least three, 30 minute
sessions each week that include exercises such as
calisthenics, push ups, sit ups, pull ups, and weight
training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE – at least
three, 20 minute workouts of continuous aerobic
exercise each week. Working out on your rower is a
good way to obtain this aerobic activity. Other
popular aerobic conditioning activities include brisk
walking, jogging, swimming, cycling, rope jumping,
rowing, cross-country skiing, and some continuous
action games like racquetball and handball.
FLEXIBILITY – 10 -12 minutes of daily stretching
exercises performed slowly, without a bouncing
motion. This can be included after a warm up or
during a cool down. Refer to pages 15 and 16
for a list of total body stretches.
COOL DOWN – a minimum of 5 -10 minutes of
slow walking or lower intensity rowing, combined
with stretching.
AEROBIC EXERCISE:
HOW MUCH? HOW OFTEN?
Experts recommend that you do some form of
aerobic exercise at least three times a week for a
minimum of 20 continuous minutes. Of course, if
that is too much, start with a shorter time span and
gradually build up to the minimum. Then gradually
progress until you are able to work aerobically for
20 - 40 minutes. If you want to lose weight, you may
want to do your aerobic workout five times a week.
It is important to exercise at an intensity vigorous
enough to cause your heart rate and breathing to
increase. How hard you should exercise depends to
a certain degree on your age, and is determined
by measuring your heart rate in beats per minute.
Refer to the “Measuring Your Heart Rate” section on
page 13 for more information on how to determine
and measure your heart rate.
You can do different types of aerobic activities,
say walking one day, and use your rower the next.
Make sure you choose an activity that can be
done regularly, and is enjoyable for you. The
important thing to remember is not to skip too
many days between workouts or fitness benefits will
be lost. If you must lose a few days, gradually work
back into your routine.
WHEN TO EXERCISE
The hour just before the evening meal is a popular
time for exercise. The late afternoon workout
provides a welcome change of pace at the
end of the work day and helps dissolve the day's
worries and tensions.
Another popular time to work out is early
morning, before the work day begins. Advocates
of the early start say it makes them more alert
and energetic on the job.
Among the factors you should consider in
developing your workout schedule are personal
preference, job and family responsibilities,
availability of exercise facilities and weather. It's
important to schedule your workouts for a time
when there is little chance that you will have to
cancel or interrupt them because of other
demands on your time.
You should not exercise strenuously during
extremely hot, humid weather or within two
hours after eating. Heat and/or digestion both
make heavy demands on the circulatory system,
and in combination with exercise can be an
over-taxing double load.
Resistance Knob
Chain
Hub
Sprocket
Return Strap
Handlebar
Handlebar
Holder