York Fitness 56042 Warrior R400 Rower Machine Owner's Manual

YORK FITNESS 56042 Warrior R400 Rower Machine

Safety information

Please read this instruction manual before you begin assembly. Great care has been taken to design these instructions and following them will help you with quicker assembly and minimize the risk of injury.

It is important that you keep these instructions for future reference.

This list is not exhaustive – You are responsible for your own safety!

• Always assemble and operate the equipment on a level surface.
• Always ensure that the equipment has adequate space on each side.
• The safety level of this equipment can only be maintained if it is regularly examined for wear and tear.
• Replace defective components immediately and keep the equipment out of use until it is repaired.
• Use only the adjustment setting as described in the instructions. Always use the correct adjustment pin / fixing.
• Always check that any pins / fixings are tight and secure before use and attire adjustment.
• Never leave any adjustment devices projecting from the equipment.
• Always consult your doctor before undertaking any exercise program.
• Always wear suitable clothing and footwear. (e.g. tracksuit / shorts / training shoes)
• Remove all personal jewelry before exercising.
• Ensure you warm-up well before using the equipment as this will help to prevent muscle strain. Attire eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.
• Never overload the equipment. (See maximum user weight)
• Never use the equipment in any other manner other than the ways explained in these instructions and any wall-chart supplied.
• Injuries to health may result from incorrect or excessive training.
• Parents and others in charge of children should be aware of their responsibility, because the natural play instinct and the fondness of experimenting of children can lead to situations and behavior for which the training equipment is not intended.
• The equipment is under no circumstances suitable as a children’s toy.
• If children are allowed to use the equipment, their mental and physical development and above all their temperament should be taken into account. They should be controlled and instructed in the correct use of the equipment.
• Children should not be allowed on or around the equipment, especially when it is not in use.
• This appliance is not intended for use by persons (including children) 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 appliance by a person responsible for their safety.
• This product is not suitable for therapeutic purposes.
• This product has been tested for use in a home environment and is warranted for In Home, personal, family or household use.
• Due to our continuous policy of product development, York Fitness reserves the right to change specifications without notice.

CAUTION! The instructions must be followed carefully in the assembly, use and maintenance of your equipment. The warranty does not cover damage due to negligence of the assembly, adjustment and maintenance instructions described herein.

Maximum user weight: 120kg

Safety Standards

This equipment meets the requirements of the EU’s EMC and Low Voltage directives (where applicable), EN ISO 20957-1:2013, EN957-7:1998 – Class HC.

Therefore the equipment carries the following marks:

Customer support
Should you require any assistance regarding this product please gather the following information and then contact us using the details below:

• Serial No. – This can be found on the sticker below, located as indicated. Original purchase date
• Place of purchase
• Information about the place and conditions of use
• Precise description of the issue / defect

IMPORTANT!! Please retain your sales receipt, York Fitness Customer Care may request proof of purchase to validate eligibility for warranty service. Warranty cover starts from the date shown on the proof of purchase.

The best way to contact us is via the website: www.yorkfitness.com
York Barbell UK Ltd. York Way, Daventry, England, NN11 4YB

Assembly instructions

Care & Maintenance

• Th is equipment should not be placed outdoors, in a garage or an outbuilding. Keep the equipment in a dry place with as litile temperature variation as possible.
• We recommend placing a mat beneath the equipment to protect both the equipment and your flooring. Always place the equipment in a dry environment.
• Use a warm, damp cloth to keep the product clean.
• No wet cleaning of electrical components. Unplug before any care and maintenance.
• The safety level of the equipment can be maintained only if it is regularly examined for damage and wear. This includes any ropes, pulleys, nuts, bolts, moving parts, bushes, chains, wheels, bearings & connection points etc. Ensure that you inspect the product regularly – at least once a week is recommended.
• Ensure that all fixings are tight before use.
• Always replace damaged / worn components with original parts from the manufacturer.

Prepare your work area It is important you assemble the product in a clean and uncluttered space.
Work with a friend We recommend you have someone assist you with the assembly as some of the components are quite heavy.
Unpack the carton Remove all the parts and lay them out on the floor.

Make sure you have the following parts:

Assembly instruction

BLISTER PACK

Final Check
Your equipment is now assembled. Please make the following final checks:

• Make sure all screws / bolts are tightened.
• Make sure the equipment is on a flat, level surface.

Adjusting the resistance
Turn the knob clockwise to increase the resistance.
Turn the knob counter-clockwise to decrease the resistance.

Batteries Replacement Instructions:
Remove the console from the exercise equipment.
Open the battery compartment cover.
Remove battery by pulling the battery in direction of spring and lite opposite end upwards.Insert 2*AA batteries ensuring you match the polarity markings (+ and -) on the batteries with the indicators in the battery compartment. Push flat end ( – ) against spring and when clear push other end into holder.
Close the battery compartment.

Tips & Warnings

• Always change both batteries at the same time.
• Always use the same type of batteries.
• Never recharge Alkaline AA batteries.
• Do not try to heat, ignite, disassemble or throw AA batteries into a fire.
• Do not leave old batteries in the console, and remove batteries from the console if you won’t be using it for a long time.

Protect the environment by not disposing of this product or batteries with household waste. Check your local authority for recycling advice and facilities.

Operational instructions

Console

Display Function:

Key Function:

Power On
LCD will display all segments, beep and enter SCAN mode.

Stand-by mode:
If no signal is transmitted to the monitor for 4 minutes, the monitor will enter stand-by mode. Press any key to wake the console up.

Operation:

1. When monitor powers on (or when you press and hold MODE key), LCD will display all segments, beep and then enter SCAN mode.
2. When a signal is transmitted to the monitor, TIME, COUNT, DISTANCE, CALORIES and RPM will start to count up.
3. If no signal is transmitted to the monitor for 4 minutes, the monitor will enter stand-by mode.

Trouble shooting:

• When the display of LCD is weak, it means the batteries need to be changed. If there is no signal when you row, please check if the cable is well connected. Attention: Bluetooth mode only available in workout status.

App operational instructions

1. Search “KINOMAP” in mobile app store to download app.
2. After the download is completed, open the app and register the personal information.
3. Turn on the Bluetooth of the mobile phone to ensure that the computer is powered on and in the wake-up state.
4. Add sports equipment as follows:
5. Add equipment to complete, start your exercise!

Fitness guide

Exercising with your rower
Rowing is an extremely effective form of exercise. It strengthens the heart, improves circulation, as well as exercising all the major muscle groups – back, waist, arms, shoulders, hips & legs.

How to row:

1. Take up the initial position leaning forward, knee bent and arms straight.
2. Push yourself backwards, straightening your back and legs at the same time.
3. Continue movement until you are leaning slightly backwards, bending return to Step 1 and repeat.

Please ensure that fingers are not placed inside of the runner assembly when moving the product. When adjusting your exercise position and you need to steady yourself by holding onto the rower, ensure that it is the underside of the seat upholstery that you are grasping.

Alternative exercise – leg only rowing: This exercise will help tone and strengthen the muscles in your legs and back. With your back straight and arms outstretched, bend your legs until the row arms are in the starting position. Use your legs to push your body back whilst keeping your arms and back straight, slowly return to start position and repeat.

Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

1. 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.
2. 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.
3. 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.
4. 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.

How Long Should I Exercise For?
That really depends on your current level of fitness. If you’re just starting out on a new exercise program, you should start gradually and build up – do not try to do too much too quickly. 30 minutes, 3 times a week should be enough.
Don’t push yourself too hard – you should never feel exhausted during or following exercise.

Heart Rate Training
To get the most out of your new piece of fitness equipment and se e the best results from your training you should exercise at the right level of effort, and that means listening to your heart!Working out to a target heart rate means you can direct your workout to achieve different goals:
Good health – For those wishing to improve quality of life and general well being. Your sessions will need to be done at an intensity of between 50 – 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most days of the week.
Weight loss – To see a significant reduction in body fat, your sessions must be a little more intense – between 60 and 70% of your estimated maximum heart rate.

These sessions can also be performed on most days of the week for up to 30 minutes.
Improving fitness levels – These sessions should be performed at 70 – 80% of your estimated maximum heart rate and can also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level. These are intense sessions and will require at least a 48 hour rest between sessions.

Calculating Your Target Heart Rate
First, you need to find your estimated maximum heart rate using the formula “220 minus your age in years”. So, if you are 35 years old your estimated maximum heart rate is:
220 – 35 = 185 beats per minute (bpm)
Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate
(185bpm) by the applicable percentage. So, if your goal is betier health:
185 x 60% = 111bpm

NOTE: The important issue to remember with all estimated calculations is that they are just etimates – if you don’t feel comfortable exercising at your target then reduce it to a level you are comfortable with.
Heart rate training requires you to monitor your heart rate throughout the workout. For this we recommend using a chest strap (if your machine has a wireless receiver) or a heart rate monitor. For more information please get in touch using the Contact Us details.
Always consult your doctor before undertaking a new exercise regime. If you experience nausea, dizziness or other abnormal symptoms during exercise, stop at once and consult your doctor.

Exploded drawing

Part list

References

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