Owner`s manual

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The accumulation of lactic acid limits the contribution of the anaerobic
process to total energy production. Though energy may be generated
rapidly, total work capacity and total output is limited.
The level of intensity at which lactic acid begins to accumulate can be
altered by training. This is best done by improving the efficiency of the
aerobic process and is achieved by training at moderate levels
of intensity.
Exercising at anaerobic intensities may condition an athlete’s tolerance
to fatigue, but the benefit can be more psychological than physiological.
Prolonged exercise at high intensity not only impairs the weight
reduction and aerobic training effect, but the rapid onset of fatigue can
cause poor technique and increase risk of injury.
Training anaerobically is done at high intensities (80-100% of the
maximum heart rate) over a short period of time (10 seconds to a few
minutes). Interval training is a form of anaerobic training.
TRAINING GUIDELINES
To ensure you get the maximum benefit from training on your
WaterRower and to avoid unnecessary problems or injuries here are a
few guidelines:
▪ A health check before starting an exercise program.
▪ Use heart rate to monitor your intensity.
▪ Always warm up and cool down.
▪ Always stretch, especially at the end of your workout.
▪ Keep a record of your workouts.
▪ Keep well hydrated.
▪ Gradually increase the intensity, duration and frequency of
your workouts.
▪ Ensure you include recovery time in your training program.
▪ Add variety to your workouts. (refer toHowToRow.com/workouts)
TRAINING RESOURCES
For further information on your exercise objectives and rowing training
types please visit www.HowToRow.com.
A Rails* x 2
B Rear Spacer* with Bungee
C Seat*
D Footboard*
E Tank Assembly* (with S4 monitor)
Main Parts
Other Parts
F Dolly Wheel Assembly (WRP-D100) x 2
G JCB (WRB-B711) × 4
H JCN (WRP-B700) × 4
I Handle Rest (WRP-P430) × 2
J Handle Rest Bolt (WRP-P455) × 2
K 5mm Allen Key (WRP-B740) × 1
L Footpads (WRP-P700) × 2
M Syphon Pump (WRP-B405) × 1
N Purification Tablets (WRP-B960) × 3
*NOTE: Items marked above contain parts made from
genuine hardwood. Color and grain variances are part of
the uniqueness of this product that is made from
organic (not machine made) materials.
We have done our best to keep the assembly instructions as clear and concise as
possible. Assembling your WaterRower takes about 30-45 minutes and the only
tool you need is a 5mm Allen Key that is included on the rear spacer or in the
assembly bag. The WaterRower comes partially assembled in two boxes.
PLEASE READ INSTRUCTIONS FULLY BEFORE STARTING ASSEMBLY
COMPONENTS
ASSEMBLY MANUAL
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