OMEGA
F I T N E $ $
MAGNETIC ROWER
m
iNSTRUCTiON BOOK
W W W 0 M E G A F n T S C 0 M
! TRODUCTIO
Thank you for purchasing the CO-R130 programmable magnetic rower. Please take
time to read these instructions which have been written to ensure that you get the very
best from your purchase.
m __ ,
SAFETY RECAUT!
_1 WARNING: To reduce the risk of serious injury, read the following
important precautions before using the programmable magnetic rower.
1. Use the programmable magnetic rower only in the way described in this instruction book.
2. Ensure that the voltage of the electrical supply is the same as that indicated on the rating
plate of the AC Adapter.
3. It is the responsibility of the owner to ensure that all users are adequately informed of all
precautions.
4. Use the programmable magnetic rower indoors on a level surface. Keep the programmable
magnetic rower away from excessive moisture and dust.
5. The safety level of the programmable magnetic rower can be maintained only if it is
examined regularlyfor damage and wear. Replace defective components immediately. If
there are any defective components, do not use the programmable magnetic rower.
6. Keep unsupervised children away from the programmable magnetic rower at all times.
7. The programmable magnetic rower should not be used by persons weighing more than
150kg or 300lb.
8. Wear appropriate clothing and athletic shoes when exercising; do not wear loose clothing
orjewelry that may get caught in moving parts.
9. Do not arch your back when using the programmable magnetic rower, always try to keep
your back straight.
10. If you feel pain or dizziness while exercising, stop immediately and cool down.
11. The programmable magnetic rower is intended for home use only.
2 OMEGA FITNESS
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INTRODUCTION ............................................................................... 2
SAFETY PRECAUTIONS ................................................................. 2
PARTS LIST ..................................................................................... 4
TOOLS LIST ..................................................................................... 5
ASSEMBLING .................................................................................. 6
Left and right supports .............................................................................. 6
Foot plates ................................................................................................ 8
Seat bar ..................................................................................................... 9
Seat ......................................................................................................... 10
Rear feet ................................................................................................. 11
Console ................................................................................................ 12
USING THE PROGRAMMABLE MAGNETIC ROWER ................... 13
Making adjustments ................................................................................ 13
Storage .................................................................................................... 13
Using the console ................................................................................. 14
AC adapter .......................................................................................... 14
CONDITIONING GUIDELINES ........................................................ 19
TARGET HEART RATE .................................................................. 19
BEGINNER'S GUIDE ...................................................................... 20
Work-out tips ........................................................................................... 20
How to begin ........................................................................................... 20
STRETCHING GUIDE ..................................................................... 21
SPECIFICATIONS ........................................................................... 28
OMEGA FITNESS
PARTS LiST
®
1 Main body
2 Left support
3 Right support
4 Front cover, top
5 Front cover, bottom
6 Foot plate with toe strap x 2
7 Spindle
8 Seat bar
9 Seat bar securing knob
10 Seat
11 Seat rollers
12 Rearfeet
13 Rear cover, top
14 Rear cover, bottom
15 Console
16 Cover
17 Buttom support stand plate
4 OMEGA FITNESS
TOOLS LiST
18 Hexagonal key
19 Hexagonal key
20 Tool
OMEGA FITNESS 5
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STEP 1 OF 6
LEFT AND RIGHT SUPPORTS
FIG 1
C
The screws and washers may be prefitted to the spindle.
1. Slide the right support (3) into the left support (2) (fig 1).
.
Note: The right support (3) and left support (2) both have two round plastic feet on
the underside.
Tilt the main body (1) forwards and secure the right support (3) and left support (2) to the
back of the main body (1) with the two bolts and curve washer provided. Leave the two
bolts loose.
6 OMEGA FITNESS
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STEP 1 OF 6 (CONT'D)
LEFT AND RIGHT SUPPORTS (CONT'D)
FIG 1 (CONT'D
@
l
d"
The screws and washers may be prefitted to the spindle.
,
,
,
Tilt the main body (1) backwards and secure the bottom support stand plate (17) with
bolts and washers provide (bolts and washers are prefitted).
Tilt the main body (1) backwards and secure the right support (3) and left support (2) to
the front of the main body (1) with the two bolts provided. Tighten the four bolts using the
combination tool (18).
Fit the front cover, top (4) to the main body (1). Fit the front cover, bottom (5) to the
underside of the main body (1), align the holes and, secure with the four screws provided
using the combination tool (20).
OMEGA FITNESS 7
ASSE LI G
STEP 2 OF 6
FOOT PLATES
FIG 2
The screws and washers may be prefitted to the spindle.
1. Attach the two toe strap brackets to the foot plate (6) in the appropriate position (fig 2).
2. Repeat step 1for the other foot plate (6).
3. Adjust the toe straps.
4. Locate the spindle (7) in the main body (1).
5. Assemble the foot plates (6) on the spindle (7). The foot plates (6) are handed and should
be assembled with the flat edge inside.
6. Secure the foot plates (6) on the spindle (7) with the two screws and washers provided.
Tighten the screws using the combination tool (18).
8 OMEGA FITNESS
ASSE L!
STEP 3 OF 6
SEAT BAR
FIG 3 '" --
/
The screws and washers may be prefitted to the main body.
1. Line up the thread and corresponding hole in the seat bar location stub (A) on the main
body (1) (fig 3).
2. Fit the seat bar securing knob (9) and tighten.
Note: The seat bar securing knob (9) is loosened and tightened by turning counter
clockwise or clockwise respectively.
3. Fit the seat bar (8) to the seat bar location stub (B) on the main body (1). Secure the seat
bar (8) in place with the four screws and washers provided. Tighten the screws using the
combination tool (18).
OMEGA FITNESS 9
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STEP 4 OF 6
SEAT
FIG 4
The screws may be prefitted to the seat.
1. Position the seat (10) to the seat rollers (11) and secure in place with the four screws
provided (fig 4). Tighten the screws using the combination tool (18).
2. Fit the seat (10) and the seat roller (11) assembly onto the seat bar (8).
3. Connect the sensor cable (A) to the sensor cable (B).
1 0 OMEGA FITNESS
ASSE L!
STEP 5 OF 6
REAR FEET
FIG 5
i
G
The screws and washers may be prefitted to the rear feet.
.
.
Fit the rear feet (12) to the seat bar (8) and secure in place with the four screws and
washers provided (fig 5). Tighten the screws using the combination tool (18).
Fit the rear cover, top (13) to the rear feet (12). Fit the rear cover, bottom (14) to the
underside of the rear feet (12), align the holes, and secure with the two screws provided
using the combination tool (18).
3. Fit the four end stops (A) to the seat bar (8) and tighten using the combination tool (18).
Note: There is an alternative end stop (A) position at the rear feet (12)
end of the programmable magnetic rower.
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STEP 6 OF 6
CONSOLE
FIG 6
The screws may be prefitted to the computer.
1. Connect the console cable (A) to the console (15) (fig 6).
2. Position the console(15) carefully onto the bracket and secure in place with the two screws
provided. Tighten the screws using the combination tool (18).
3. Fit the cover (16) to the underside of the console (15), align the holes and secure in place
with the four screws provided. Tighten the screws using the combination tool (18).
1 2 OMEGA FITNESS
USING THE PROGRAMMABLE
MAGNETIC ROWER
MAKING ADJUSTMENTS
CONSOLE
1. The console (A) can be tilted forwards or
backwards as required.
LEVEL ADJUSTMENT
1. To level the programmable magnetic
rower, screw the adjustable pads (B), on
the rear feet, in or out accordingly.
STORAGE
WARNING: When the
programmable magnetic rower
is stored with the seat bar (8)
and rear feet (12) in the vertical
position, make sure that the
seat bar securing knob (9) is
positively located and tightened
to avoid serious injury owing to
the seat bar/rear feet falling.
To save space, the programmable magnetic
rower can be stored with the seat bar (8) and
rear feet (12) inthe vertical position as shown on
the right.
1. Loosen the seat bar securing knob (9).
,
Move the seat bar (8) to the vertical
position and line up the thread and
corresponding hole in the seat bar (8)
location (A- fig 3-page 9) on the main
body (1).
3. Tighten the seat bar securing knob (9).
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OMEGA FITNESS
USING THE PROGRAMMABLE
MAGNETIC ROWER
USING THE CONSOLE
The programmable magnetic rower is equipped with a digital console to help you
reach your fitness goals. The console provides different programs designed to meet your
exercise requirements. In addition, the console has a wide variety of modes that enable you
to monitor your performance as you exercise.
The console is powered from the AC supply
via a AC adapter.
AC ADAPTER
Plug the AC adapter lead into the DC INjack
at the front of the programmable magnetic rower.
Connect the 2 pin plug to the AC socket and
switch on
\
\\\
\
Note: When pressed, the up and down
buttons switch between the MANUAL and
PROGRAM modes.
SWITCHING ON
• Switch on the AC supply. The console
emits a DEEP and resets itself.
SWITCHING OFF
• If the console is not used for several
minutes, it switches off automatically. Press
the MODE, SET or RECOVERY buttons to
switch the console back on again.
• To switch the console off, switch off from
the AC supply and unplug the adaptor.
TRAINING WITH NO PRESET
FUNCTION
• Switchon the console.The console
beeps. M is shown atthe top of the lower display.
° Press the ENTER button to select MANUAL with no preset functions.
The lower display shows '1' and the corresponding resistance row pattern is shown. While
you are training you can change the resistance level using the UP/DOWN buttons.
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OMEGA FITNESS
USING THE PROGRAMMAB
MAGNETIC ROWER
When you start training, the upper screen is setto SCAN mode. To select a particular
function use the MODE button. The selected display flashes at the bottom of the top display.
To start a new training program, press the MODE button for more than 2 seconds to clear
the previous program.
TRAINING WITH MANUAL PRESET FUNCTION
Switch on the console. The console beeps. M is shown at the top of the lower display.
Press the ENTER button to enter the selection.
The lower display shows '1' flashing and the corresponding resistance row pattern is
shown. Press the UP button to increase the resistance level and press the ENTER button
to enter. The resistance levels go from 1 (lowest) to 16 (highest).
The TIME on the upper display flashes. Press the MODE button until the parameter you
wish to enter (Calories, Pulse or Count) flashes at the bottom of the upper display. Press
the UP/DOWN buttons to set the required value. Press the MODE button to move to the
next function.
Note: The Pulse mode is not applicable to this programmable magnetic rower.
To start training, press the SET button. The preset functions count down from the preset
(time) or up from zero (count and calories).
During training, pressing the UP/DOWN buttons changes the resistance level.
During training, you can stop at any time by pressing the SET button. When a preset target
is reached, the console beeps and a flashing P appears in the top left hand corner of the
upper display. The display stops. The manual preset functions show the accumulated data
for the session. The preset function retums to its preset value.
You can use the same preset function again by pressing the SET button oryou can press
the MODE button to select a function to set a new preset value.
OMEGA Fitness 15
USING THE PROGRAMMABLE
MAGNETIC ROWER
TRAINING WITH PROGRAM FUNCTION
P1
P6
• Switch on the console. The console beeps. M is shown at the top of the lower display.
• Press the MODE button for 2 seconds to clear the previous program.
• Press the UP/DOWN button to select 'P' and press the ENTER button to enter.
The lower display flashes 'PI' and the corresponding pre-programmed resistance row
pattern is shown. Press the UP/DOWN buttons to select a program profile between 1
and 10.
The TIME on the upper display flashes. Press the MODE button until the parameter you
wish to enter (Calories, Pulse or Count) flashes at the bottom of the upper display. Press
the UP/DOWN buttons to set the required value. Press the MODE button to move to the
next function.
Note: The Pulse mode is not applicable to this programmable magnetic rower.
To start training, press the SET button. The preset functions count down from the preset
(time) or up from zero (count and calories).
During training, pressing the UP/DOWN button changes the resistance level.
During training you can stop at any time by pressing the SET button. When a preset target
is reached the console beeps and a flashing P appears in the top left hand corner of the
upper display. The display stops. The non preset functions show the accumulated data for
the session. The preset function returns to its preset value
You can use the same preset function again by pressing the SET button or you can press
the MODE button to select a function to set a new preset value.
To clear the program, press the MODE button for 3 seconds, the console beeps and you
can return to the initial display with the TIME flashing.
16 OMEGA Fitness
LE
USI GT EP
MAGNETIC ROWER
FUNCTION BUTTON
MODE
o To have each function of count, Time, Total count, Calories display on the LCD or for
presetting the target.
SET
, To preset functions of Count, Time, Calorie to the target.
ENTER
o To enter program presetting datas, or hold on pressing the button to reset the training
profiles under STOP MODE.
UP
• To UP-ADJUST load (level) of training resistance ofr select the program.
DOWN
o To DOWN-ADJUST load (level) of training resistance or select the program.
Note: The training resistance can be adjusted any time during exercising.
SELECTING MODES
The computer's mode function enables you to monitor your performance as you exercise and
input values for specific exercise parameters.
o Press the MODE button to display the following modes. The mode name flashes on
the display to indicate that it is the selected mode.
o If not already selected, press the MODE button until SCAN appears on the display, to
scan the modes automatically as you exercise.
SCAN
• Automatically scans LOAD function in sequence so that you can monitor your progress
without pressing the MODE button each time.
PULSE
• Not applicable to this programmable magnetic rower.
RECOVERY
• This function is not applicable to this programmable magnetic rower.
STROKE/M IN PROGRAMS
o Display the stroke per minute on the bottom LCD display when exercising.
LOAD (LEVEL)
o As soon as exercise starts, the bottom display will show the current load of training
resistance. The figure will change depends on the resistance changes of the training
profiles accordingly.
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USI G THE PROGRAMMABLE
MAGNETIC ROWER
TIME
• Time mode displays the elapsed work-out time in minutes and seconds. The console
automatically counts up from 0:00 to 99:00 in one second intervals. You can set the
time to count down from a preset value to zero. Refer to 'Training with program
function' for how to enter preset time.
CALORIES
• Calories mode displays the estimated number of calories burned at any given time
during your work-out. The console counts up in increments of 1.0. After the console
reaches 9999, it resets to zero and starts counting up again.
o You can set the calories to count up from zero to a preset value. Refer to 'Training with
program function' for how to enter preset calories.
COUNT
o Count mode displays the cumulative number of strokes during each work-out. You can
set the distance to count up from zero to a preset distance. Refer to 'Training with
program function' for how to enter preset count.
PROGRAMS
The console has manual program and three different training profiles. Please reger to
the following steps to preset the training programs:
Use UP/DOWN to select "M" (TRAINING IN MANUAL) or "P" (TRAINING IN
PROFILES), then press ENTER to start.
1. TRAINING IN MANUAL: Use UP/DOWN to select the training resistance level.
2. TRAINING IN PROFILES: Use UP/DOWN to select the training profiles.
PROFILES), then press ENTER to select.
3. Repeat the process as above to select training resistance level, after the resistance
level has been seleted, press ENTER to start training.
EXPLAINING PROGRAM PROFILES
• The program profiles illustrate how the work resistance changes during the program.
The more black blocks the higher the work resistance.
If you have a preset time target, each column of the program profile lasts for 1/10 of the
total time.
NOTE:
° Without any signal for period of 4 minutes, the main and buttom LCD displays will
shut off automatically. All function values and training profiles will not be kept.
To restart, press MODE or SET button or start exercising. All funtions will start from
0, and training with MANUAL program as the initial mode.
When anyone of preset function values count from 0, the console alarm starts for 8
seconds.To stop the alarm, press any buttons.
1 8 OMEGA Fitness
CONDITIONING GUIDELINES
The following guidelines will help you to plan your exercise program. Remember that
proper nutrition and adequate rest are essential for successful results.
WARNING: Before beginning this or any exercise program, consult your
doctor. This is especially important for people over the age of 35 or those
with health problems.
WHY EXERCISE?
Exercise has been proven essential for good health and general wellbeing. Regular
exercise will :
• Relieve tension and stress
• Provide enjoyment and fun
• Stimulate the mind
• Help maintain stable weight
• Control appetite
• Boost self-image
• Improve muscle tone and strength
• Improve flexibility
• Lower blood pressure
• Relieve insomnia
TARGET HEART
AGE' MiN:MAX(BPM)
20 133 -167
25 132 -166
30 130 -164
35 129 -162
40 127 -161
45 125 -159
50 124 -156
55 122 -155
60 121 -153
65 119-151
70 118-150
75 117-147
80 115-146
85 114-144
Note: This is a guide only and
performance will depend on
the fitness and condition
(health) of the person using
the programmable magnetic
rower.
OMEGA Fitness 19
BEGINNER'S GUID
If you're beginning an exercise
program, you should check with your
doctor if:
You have been diagnosed with heart
problems, high blood pressure or
other medical conditions.
You have not exercised for over a
year.
If you are over 35 and do not
currently exercise.
You are pregnant.
You have diabetes.
You have chest pain, or experience
dizziness or fainting spells.
You are recovering from an injury or
illness.
WORK-OUT TIPS
• Always perform stretching exercises
both before and after your work-out
see page 22.
• Start slowly, doing too much too soon
can lead to injuries.
HOW TO BEGIN
• Start with two or three 15 minute
sessions per week with a rest day
between work-outs.
Warm-up for 5 to 10 minutes with
gentle movements like walking or
swinging your arms in a circle and
then stretch the muscles you'll use
during your work-out. Seated cycling
works mainly the quadriceps (thighs)
and hamstrings.
Increase the pace and resistance to
slightly harder than comfortable and
exercise for as long as you can. You
may only be able to exercise for a
few minutes at a time, but that will
change quickly if you exercise
regularly.
End each work-out with a 5-minute
cool down with the resistance set to a
low level. You should then stretch the
muscles you've just worked to
prevent injury and cramp.
Increase your work-out time by a few
minutes each week until you can
work continuously for 30 minutes per
session.
• If you are sore or tired, give yourself
a few extra days to recover.
• Don't worry about distance or pace.
For the first few weeks, focus on
endurance and conditioning.
How hard should you work?
When exercising, you should try to stay within you r Target Heart Rate (TH R) zone.
The table on the previous page will tell you the THR for your age. This is only a
guide and will depend on the fitness and condition (health) of the person using
the programmable magnetic rower.
Always be aware of how you feel when you exercise. If you feel dizzy or light-
headed, stop immediately and rest. If you're not breaking a sweat, speed it up!
20 OMEGA Fitness
m __ __
STRETCHING GUID
TIPS FOR STRETCHING
• Begin with gradual mobility exercises
of all the joints, i.e. simply rotate the
wrists, bend the arm and roll your
shoulders. This will allow the body's
natural lubrication (synovial fluid) to
protect the surface of your bones at
these joints.
Always warm up the body before
stretching, as this increases blood flow
around the body, which in turn makes
the muscles more supple.
Start with your legs, and work up the
body.
Each stretch should be held for at least
10 seconds (working up to 20 to 30
seconds) and usually repeated about
2 or 3 times.
Do not stretch until it hurts. If there's
any pain, ease off.
Don't bounce. Stretching should be
gradual and relaxed.
° Don't hold your breath during a stretch.
Stretch after exercising to prevent
muscles from tightening up.
Stretch at least three times a week to
maintain flexibility.
OMEGA Fitness 21
STRETCHING GUID
CALF STRETCH
Stand with one leg in front of the othec
both feet facing forwards and the front
leg bent (the knee should be above the
ankle).
Press the heel of the back leg into the
floor until you begin to feel the calf
muscle in the back of the rear leg
starting to stretch.
Note. Keep your back and rear
leg straight when performing this
stretch.
Slide the rear leg backwards to
increase this stretch if required.
HAMSTRING STRETCH
Sit with one leg extended. Bring the
other leg towards you and rest the
sole of that foot onto the inner thigh
of the extended leg.
Keeping your shoulders square,
reach forward towards your toes as
far as possible, hold for the required
count and then relax.
Note: Keep your shoulders
square when performing this
stretch.
22 OMEGA Fitness
STRETCHING GUID
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 the required count
and then relax.
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 the
required count and then relax.
OMEGA Fitness 23
STRETCHING GUID
TOE TOUCH STRETCH
Stand with your knees bent slightly
and slowly bend forward from your
hips.
Allow your back and shoulders to
relax as you reach down toward your
toes, stretch as far as possible. Hold
for the required count, then slowly
return to the upright position and
relax.
GLUTES (BUTTOCKS) STRETCH
Sit up with your right leg stretched
outwards, place your left foot over your
right leg at the knee joint, placing your
foot flat on the floor.
Use your right arm to pull the bent
knee across your body until you begin
to feel a stretch in the left buttock. Hold
for the required count and then relax.
Repeat using the opposite arms and
legs.
24 OMEGA Fitness
STRETCHING GUID
LOWER BACK
Lie on your back with your knees
bent.
Keeping your upper back firmly on
the floor, allow your knees to fall to
one side, your lower back will rotate
naturally. Hold for the required count
and then relax.
° Repeat on the other side.
Note: If any pain is felt avoid this
stretch.
UPPER ABDOMINALS STRETCH
Lie on your stomach with your
forearms flat on the floor, palms
facing down.
Try to lift your head upwards while
looking forwards at all times, taking
the weight onto your forearms and
allowing your hips to relax into the
floor. Hold for the required count and
then relax.
OMEGA Fitness 25
STRETCHING GUID
UPPER BACK
Start off on all fours looking down
towards the floor.
Push your shoulders as high as
possible, imagine a wire placed
between your shoulder blades lifting
you. Hold for the required count, then
relax.
Note. This stretch is sometimes
called the cat stretch.
CHEST STRETCH
Stand up and place both hands on
the small of your back (just above
your backside).
Keeping your hands where they are,
slowly push your elbows together,
and push your chest outwards.
Note. Keep your elbows as high
as possible during this stretch.
Hold for the required count, then
relax.
Y
26 OMEGA Fitness
STRETCHING GUID
DELTOIDS SHOULDER STRETCH
• Stand up and place one arm across
the front of the body.
° Use the other arm to push the
outstretched arm into your chest.
Note: Push at the point just above
the elbow.
° Try to keep the arm straight and
breathe normally. Hold for the required
count and then relax.
ALL OVER STRETCH
Stand with your feet shoulder width
apart and your knees slightly bent.
Place your hands above your head
with your thumbs touching. Reach up
evenly as high as possible, and hold
for the required count and then relax.
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SPECIFICATIONS
Dimensions (L x W x H)
Net Weight
Maximum User Weight
2360 mm x 730 mm x 660 mm
92.91 in x 28.74 in x 25.98 in
37 kg / 82 Ib
150kg / 3001b
Please note that the specifications are subject to change without notice.
www.om gafits, com
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IBS-H5-RW 130v2-0610-GL
OMEGA Fitness
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