New Balance 3300 User Manual

New Balance Fitness Equipment warrants this
product to be free from all defects in material
and workmanship when used according
to the manufacturer’s instructions.
See Limited Warranty Card for details.
Save your sales receipt.
(You may wish to staple it into this manual.)
Dedication to Quality
OWNER’S MANUAL
FOR MAXIMUM EFFECTIVENESS
AND
SAFETY,PLEASE READ THIS
OWNERS MANUAL BEFORE USING YOUR
NEW BALANCE 5K 3300 AIR ROWER.
5K
3300
Air Rower
New Balance
Fitness Equipment
1
Important Safety Instructions ...........................................................2
Unit Warning Label............................................................................3
Specifications & Parts .......................................................................3
Introduction .......................................................................................4
Assembly Instructions.....................................................................5-8
Changing Handles............................................................................8
Adjustments .......................................................................................9
Getting Started .................................................................................9
Using Your Air Rower..........................................................................9
Operating the Computer...............................................................10
Exercise Guidelines .........................................................................11
Knowing the Basics....................................................................11
A Complete Exercise Program............................................11-12
Aerobic Exercise: How Much? How Often? ...........................12
When to Exercise .......................................................................12
Measuring Your Heart Rate ......................................................13
Clothing ......................................................................................13
Tips to Keep You Going.............................................................13
Heart Rate Target Zone Chart..................................................14
Warm Up & Cool Down Stretches ...........................................15-16
Care & Storage ...............................................................................17
Workout Progress Charts ................................................................18
Exercise Data Charts ......................................................................19
New Balance Fitness Equipment
©2005 Fitness Quest Inc. All rights reserved. Made in China.
Fitness Quest, Inc., d/b/a New Balance Fitness Equipment.
New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc.
Fitness Quest Inc. is the exclusive licensee of New Balance Athletic Shoe Inc.
7/29/05
TABLE OF CONTENTS
192
IMPORTANT SAFETY INSTRUCTIONS
1) Before starting this or any other exercise
program, consult your physician, who can assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercise programs or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments.
2) Monitor your heart rate while you exercise and
keep your estimated pulse rate within your target heart rate zone. Follow the instructions on pages 13 and 14 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone.
3) Warm up before any exercise program by
doing 5-10 minutes of aerobic activity, followed by stretching.
4) Wear comfortable clothes that allow freedom of
movement and that are not tight or restricting.
5) Wear comfortable shoes made of good support
with non-slip soles.
6) Breathe naturally, never holding your breath
during an exercise.
7) Avoid over training. You should be able to carry
on a conversation while exercising.
8) After an exercise session, cool down with slow
walking and stretching.
9) This machine should not be used by or near
children.
10) Handicapped or disabled people must have
medical approval before using this machine and should be under close supervision when using any exercise equipment.
11) If you are taking medication which may
affect your heart rate, a physician's advice is absolutely essential.
12) Use this machine only for its intended use
as described in this manual. Do not use attachments not recommended by the manufacturer.
13) Only one person at a time should use this
machine.
14) Do not put hands, feet, or any foreign objects on
or near this machine when in use by others.
15) Always use this machine on a level surface.
16) Never operate the machine if the machine is not
functioning properly.
17) Start exercise slowly and gradually increase the
amount of resistance.
18) If the user experiences dizziness, nausea, chest
pain, or any other abnormal symptoms, stop exercise at once and consult a physician immediately.
19) Use caution not to pinch fingers or hands in
moving parts when using the unit.
20) This unit is to be used only indoors and in a
dry location
Read all instructions before using this machine
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.
KEEP THESE INSTRUCTIONS
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Week
(Date)
# Of
Workouts
Total
Workout Time
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Week
(Date)
# Of
Workouts
Total
Workout Time
Update once a week
EXERCISE DATA CHARTS
18
SPECIFICATIONS & PARTS
Important: See below for placement of the following warning label on your unit.
Specifications:
Approximate:
Length: 43-1/2” Width: 11-1/4” Height: 22-3/4” Product Weight:
Approx. 47 lbs.
Maximum User Weight:
250 lbs.
WARNING
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE
OWNER’S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.
KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 250 LBS.
REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. CLASS HC.
WARNING LABEL 1
UNIT WARNING LABEL
3
WORKOUT PROGRESS CHARTS
Use the charts below and on the following pages to keep track of your progress over time. Before writing on them, make as many copies as you think you’ll need. We suggest you keep these in a notebook.You will find it both informative and motivational to look back at what you’ve done, and this data will help you to chart future fitness goals as you progress. Every two weeks, measure yourself to rechart your progress.
Measuring Sites
Waist
Abdomen
Hips
Thighs (L/R)
Calves (L/R)
Resting
Heart Rate
Calves
Thighs
Hips
Abdomen
Waist
Weight
Date
Resting
Heart Rate
Calves
Thighs
Hips
Abdomen
Waist
Weight
Date
Handlebar
Air Wheel Assembly
Air Wheel
Cover
Main
Frame
Resistance
Knob
Chain
Pedal
Aluminum
Track
Front
Stabilizer
Rear
Stabilizer
Computer
Seat
Rear
Stabilizer
Knob
WARNING
LABEL 1
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