Cascade Health and Fitness 39710-00 User manual

cascade rower
owner’s manual

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Cascade rower™
CASCADE HEALTH AND FITNESS LLC
PO BOX 1318
WOODINVILLE WA 98072
PHONE: ( 25) 02- 062
FAX: ( 25) 02- 063
EMAIL: [e-mail]
www.cascadehealthandfitness.com
PLEASE KEEP THIS BOOKLET FOR IMPORTANT WARRANTY INFORMATION & FUTURE
REFERENCE. PLEASE FILL IN BELOW CHART WITH REQUESTED INFORMATION FOR
FUTURE USE.
MODEL NUMBER 39710-00
DATE OF PURCHASE
SERIAL NUMBER
DEALER NAME
DEALER PHONE NUMBER

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CONGRATULATIONS
CONGRATULATIONSCONGRATULATIONS
CONGRATULATIONS
You have just become a valued Cascade customer. Our team is committed to
making your rowing experience fun and rewarding — offering you detailed product
information, expert fitness advice, and direct customer support you can depend
on. Thank you for purchasing the Cascade Rower.
This Cascade
Cascade Cascade
Cascade Rower
RowerRower
Rower Owner’s Manual will help you get the most enjoyment from
your new rower. It not only explains all the important features and safety
considerations of the Cascade Rower
Cascade RowerCascade Rower
Cascade Rower, it also includes great workout tips and
exercise principles. If at any time you have questions about this information,
please call us at ( 25) 02- 062 and we will be happy to help you. To help us
answer your questions quickly, we recommend that you have the serial number
of your Rower ready when you call us. The serial number of your Rower is located
on Rower frame.
The Cascade Rower
Cascade RowerCascade Rower
Cascade Rower has been built to deliver an incredible workout, every
component of the Cascade Rower
Cascade RowerCascade Rower
Cascade Rower has been designed to be more durable, more
user friendly and more comfortable than any other rower you have ridden.
Whether you are a beginning fitness enthusiast or a highly conditioned athlete,
you will immediately feel the difference.
G
GG
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ater
er er
er C
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omom
omf
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oo
or
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rt
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t and Essential Feedback
and Essential Feedbackand Essential Feedback
and Essential Feedback
 Console lets you train for top rowing performance - measuring your
resistance level, watts, heart rate, 500 meter time, overall time, strokes,
strokes per minute, calories and distance – to meet and improve your
personal rowing goals.
Finally, its attractiveness and small footprint allows you to position the Cascade
Cascade Cascade
Cascade
Rower
RowerRower
Rower anywhere in your home/facility for maximum enjoyment; and you’ll also
enjoy how quiet a Cascade Rower
Cascade RowerCascade Rower
Cascade Rower workout is. You will quickly discover that the
Cascade Rower
Cascade RowerCascade Rower
Cascade Rower gives you a better rowing experience than any other rower.

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FEATURES
FEATURESFEATURES
FEATURES
 Smooth, quiet magnetic resistance
Smooth, quiet magnetic resistanceSmooth, quiet magnetic resistance
Smooth, quiet magnetic resistance reduces maintenance and service
 Console
ConsoleConsole
Console – Essential feedback provided to meet your rowing goals –
watts, heart rate, strokes, 500 meter time, rpm, calories, time,
distance and level.
 Durable
DurableDurable
Durable f
ff
fr
rr
rame
ameame
ame desi
desidesi
desig
gg
gn
nn
n — Excellent stability, and 350 lbs. user load
 Comfortable Seat
Comfortable SeatComfortable Seat
Comfortable Seat — Ergonomic design that glides smoothly on a durable stainless
steel track
 Premium nylon belt
Premium nylon belt Premium nylon belt
Premium nylon belt – durable, smooth and quiet
 8 programs
8 programs 8 programs
8 programs – quick start, time, meters, calories, strokes, interval 20/10,
interval 10/20 and custom interval
 Stores in small space
Stores in small spaceStores in small space
Stores in small space — Rower can stand on end for storage
 Complete Rower designed for maximum c
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rosion
osionosion
osion r
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esistanesistan
esistanc
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 Wide cross legs
Wide cross legs Wide cross legs
Wide cross legs –
––
– for maximum stability
 Built
BuiltBuilt
Built-
--
-in
inin
in wheels
wheelswheels
wheels- easy and quick to move Rower
 Large diameter leveler feet
Large diameter leveler feet Large diameter leveler feet
Large diameter leveler feet – allows you to make the Rower stable
on uneven surfaces
 The Cascade Rower
Cascade RowerCascade Rower
Cascade Rower is so smooth and comfortable you can work out
much longer than you ever imagined

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OVERVIEW
OVERVIEWOVERVIEW
OVERVIEW
Please review the rest of this Owner’s Manual carefully before you start using your
new Cascade Rower
Cascade RowerCascade Rower
Cascade Rower. The information enclosed here will help you get the most
enjoyment out of your workout and includes valuable operating, service, safety,
and trouble-shooting information, as well as guidelines for an effective exercise
program.
We are confident that you will love your new Cascade Rower
Cascade RowerCascade Rower
Cascade Rower.
Congratulations on your new rower.

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INDEX
INDEXINDEX
INDEX
WARRANTY PAGE 7
SAFETY INSTRUCTIONS/INFORMATION PAGE 8
DELIVERY/BOX CONTENTS DIAGRAM PAGE 10
UNPACKING INSTRUCTIONS PAGE 12
ASSEMBLY INSTRUCTIONS PAGE 13
GUIDELINES FOR SAFE OPERATION PAGE 15
BASIC OPERATION PAGE 17
CONSOLE PAGE 18
GENERAL EXERCISE GUIDELINES PAGE 19
MAINTENANCE INSTRUCTIONS PAGE 21
SPECIFICATIONS PAGE 22
EXERCISE LOG PAGE 23

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WARRANTY
WARRANTYWARRANTY
WARRANTY
PARTS
PARTSPARTS
PARTS LABOR
LABORLABOR
LABOR
FRAME LIFETIME 1 YEAR FOLLOWING CUSTOMER
INSTALLATION
NON WEARABLE PARTS 5 YEARS
ELECTRONICS 2 YEAR
WEARABLES 2 YEAR
NEED ASSISTANCE? Customer Service: ( 25) 02
NEED ASSISTANCE? Customer Service: ( 25) 02NEED ASSISTANCE? Customer Service: ( 25) 02
NEED ASSISTANCE? Customer Service: ( 25) 02-
--
- 062
062062
062
Prior to contacting our Customer Service Department, please have the following
Prior to contacting our Customer Service Department, please have the following Prior to contacting our Customer Service Department, please have the following
Prior to contacting our Customer Service Department, please have the following
information
informationinformation
information:
Your name, Customer Number, Shipping Address & Telephone Number
Serial Number(s) of the inoperable Rower(s)
Date(s) of Purchase for the inoperable Rower(s)
Your Billing Address
The above information will ensure that you are the only one ordering parts
under your warranty protection. If warranty replacement parts are shipped to
you, you may be required to return the inoperable part(s). To facilitate this
process, the following policy has been established:
Contact our Customer Service Department
Customer Service DepartmentCustomer Service Department
Customer Service Department to receive a
Return Authorization #
Return Authorization #Return Authorization #
Return Authorization # prior to shipment
Cascade will incur all UPS Ground freight charges for
Warranty Parts ordered for a machine that is less than 90 days old.
You are responsible for freight charges on warranty parts for machines
that are more than 90 days old. You will not be responsible for freight
charges for any returned inoperable parts.
If an inoperable warranty part(s) must be returned to our
Customer Service Department, we will pay the shipping cost and
provide detailed return shipping instructions. These instructions will
be sent along with your warranty replacement part(s)

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SAFETY INSTRUCTIONS/INFORMATION
SAFETY INSTRUCTIONS/INFORMATIONSAFETY INSTRUCTIONS/INFORMATION
SAFETY INSTRUCTIONS/INFORMATION
PRIOR TO BEGINNING AN EXERCISE PROGRAM, READ ALL INSTRUCTIONS
PRIOR TO BEGINNING AN EXERCISE PROGRAM, READ ALL INSTRUCTIONS PRIOR TO BEGINNING AN EXERCISE PROGRAM, READ ALL INSTRUCTIONS
PRIOR TO BEGINNING AN EXERCISE PROGRAM, READ ALL INSTRUCTIONS
CONTAINED WITHIN
CONTAINED WITHIN CONTAINED WITHIN
CONTAINED WITHIN THIS DOCUMENT
THIS DOCUMENTTHIS DOCUMENT
THIS DOCUMENT
1. The Cascade Rower is intended for cardiovascular fitness training and may
be used in group or individual settings.
a. Use this equipment only for its intended use as described in this
manual
b. Do not attempt to exercise on the Rower at high speed/higher stroke
rate until you have practiced and are comfortable at slower
speeds/lower stroke rate.
2. Injury or death may occur from improper use or over-training. Consult a
medical doctor or qualified fitness instructor to determine an exercise
program appropriate to your level of fitness.
3. Do not expose ANY part of your body or clothing to the drive mechanism
as possible injury could occur.
. In commercial settings, the Cascade Rower should always be used in a
supervised environment with qualified instructors.
5. In a home setting, keep unsupervised children away from the unit when
not in use.
a. Keep children and pets away from the unit while in use.
6. Only use the unit on a stable, level floor.
7. Follow the instructions for safe use of the equipment
8. For safe operation, allow for at least 1foot (30cm) of free space to
either side of the unit and 2 feet
(60cm) of free space to the rear and
front of the unit.
9. Users, agents, and anyone directing the use of this equipment shall be
responsible for determining the
WARNING
WARNINGWARNING
WARNING
When present, this symbol is an indicator that you
should proceed cautiously and be alert as your
safety is dependent on your attention to the
instructions.
When present, this statement is an indication that
there are potential hazards that could result in
injury or death.

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suitability of the product for its intended use as outlined in this
manual, including regular maintenance tasks.
Said parties are put on notice that they assume all risk and liability in
connection herewithin.ATION
ATIONATION
ATION
10. Rider capacity of the Cascade Rower is 350 lbs. (159 kg).
The safety level of this equipment can only be maintained by following the
guidelines in this manual and examining the equipment regularly for damage and
wear.
Damaged or inoperable components should be replaced immediately and the
equipment should not be used until it is repaired.
Failure to follow all guidelines above may compromise your exercise experience,
expose you and others to injury, and reduce the longevity of the equipment.

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D
DD
DELIVERY
ELIVERYELIVERY
ELIVERY/DIAGRAMS
/DIAGRAMS/DIAGRAMS
/DIAGRAMS
Upon delivery of your Cascade Rower, take a moment to check the box exterior for
any damage and make a note of it on the delivery receipt before signing. Make
your delivery agent aware of any concerns you have and that they have been
denoted on the delivery receipt. Please contact our Customer Service department
( 25) 02- 062 if there are issues.
Your Cascade Rower will arrive in (2) cartons and will require some assembly. If
any of the items are missing, please contact our Customer Service department at
( 25) 02- 062 or [e-mail].
Below is a diagram of the items that you should receive:

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UNPACKING
UNPACKINGUNPACKING
UNPACKING INSTRUCTIONS
INSTRUCTIONSINSTRUCTIONS
INSTRUCTIONS
Before leaving the manufacturing facility, your Cascade Rower was thoroughly
inspected and tested for proper operation. To minimize shipping damage, careful
attention was given to making your Rower ready for shipment.
Prior to opening the box, place it in the room of use where there is a large, clear
area in order to facilitate an easy assembly.
Remove straps and lift top to expose contents:

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ASSEMBLY INSTRUCTIONS
ASSEMBLY INSTRUCTIONSASSEMBLY INSTRUCTIONS
ASSEMBLY INSTRUCTIONS

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ASSEMBLY INSTRUCTIONS
ASSEMBLY INSTRUCTIONSASSEMBLY INSTRUCTIONS
ASSEMBLY INSTRUCTIONS
Install ( ) AA batteries into console
Rower Riser Block
Rower Riser BlockRower Riser Block
Rower Riser Block
This piece is an accessory item and is not required in order to use the rower. The
riser block raises the back end of the rower an additional 5” to create an incline for
a more robust workout.
Riser block

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GUIDELINES FOR SAFE OPERATION
GUIDELINES FOR SAFE OPERATIONGUIDELINES FOR SAFE OPERATION
GUIDELINES FOR SAFE OPERATION
1) Obtain a complete physical examination from your medical doctor and enlist a
health/fitness professional’s aid in developing an exercise program suitable for
your current health status.
2) When working out for the first time, start out slowly for a minimum of five
minutes. After your muscles are warmed up, gradually increase the rowing rate
and/or resistance to a speed that allows you to attain your target heart rate
zone.
3) The speed and duration of your exercise program should always be subject to
how you feel. Never permit peer pressure to exceed your personal judgment
while exercising.
) Overweight or severely unconditioned individuals should be particularly
cautious when using the equipment for the first time. Even though such
individuals may not have histories of serious physical problems, they may
perceive the exercise to be far less intense than it really is, resulting in the
possibility of overexertion or injury.
5) Although all equipment manufactured by Cascade Health and Fitness has been
thoroughly inspected by the manufacturing facility prior to shipment, proper
installation and regular maintenance are required to ensure safety. Maintenance
is the sole responsibility of the owner.
WARNING
WARNINGWARNING
WARNING
THESE GUIDELINES ARE DIRECTED TO YOU, AS THE
OWNER OF THIS EXERCISE EQUIPMENT. YOU SHOULD
INSIST THAT ALL USERS FOLLOW THE SAME
GUIDELINES. YOU SHOULD MAKE THIS MANUAL
AVAILABLE TO ALL USERS.

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GUIDELINES FOR SAFE
GUIDELINES FOR SAFE GUIDELINES FOR SAFE
GUIDELINES FOR SAFE OPERATI
OPERATIOPERATI
OPERATIO
OO
ON
NN
N
ADJUSTING THE FIT
ADJUSTING THE FITADJUSTING THE FIT
ADJUSTING THE FIT
Take a moment to learn how to properly fit your Cascade Rower to your body; it will
make your workouts a more pleasant and safer experience.
The Cascade Rower provides foot adjustability with its foot insert system. Please take a
moment to make adjustments to meet your specific needs.
Making full use of these features will give you the most comfortable feel possible
and allow you to exercise efficiently. Using the Rower when it is incorrectly adjusted
can result in unnecessary discomfort and increase your risk of injury.
WARNING
WARNINGWARNING
WARNING
DO NOT ATTEMPT TO MAKE ANY ADJUSTMENTS TO
THIS EQUIPMENT WHILE EXERCISING ON THE
ROWER. STOP YOUR WORKOUT PRIOR TO MAKING
ALL ADJUSTMENTS.

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BASIC OPERATION
BASIC OPERATIONBASIC OPERATION
BASIC OPERATION
1) Resistance may be changed at any time by twisting the adjustment knob. For
more resistance, turn knob clockwise.
2) To dismount the Rower, the seat should be fully stopped. First loosen each toe
strap and remove your feet from the foot pads. You are now ready to exit the
Rower.
WARNING
WARNINGWARNING
WARNING
IF AT ANY TIME DURING YOUR WORKOUT, YOU
FEEL CHEST PAIN, EXPERIENCE SEVERE MUSCULAR
DISCOMFORT, FEEL FAINT, OR ARE SHORT OF
BREATH, STOP EXERCISING IMMEDIATELY. IF THE
CONDITION PERSISTS, YOU SHOULD CONSULT
YOUR MEDICAL DOCTOR IMMEDIATELY.

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CONSOLE
CONSOLECONSOLE
CONSOLE
NOTE: Please make
NOTE: Please make NOTE: Please make
NOTE: Please make sure you have installed
sure you have installedsure you have installed
sure you have installed ( ) AA batteries into the console prior
( ) AA batteries into the console prior ( ) AA batteries into the console prior
( ) AA batteries into the console prior
to exercising so that it will function properly
to exercising so that it will function properlyto exercising so that it will function properly
to exercising so that it will function properly
DISPLAY
DISPLAYDISPLAY
DISPLAY
The console is divided into several quadrants containing workout information:
WATTS: measures how much power is generating during your workout
PULSE: if you wear a heartrate chest strap your pulse will appear here
CALORIES: calories burned
TIME: elapsed time
TIME/500M: your 500 meter split
LEVEL: resistance level you are currently on
METERS: distance travelled in meters
STROKES: strokes taken during workout
SPM: strokes per minute rate
To Activate the Console
To Activate the ConsoleTo Activate the Console
To Activate the Console
There are 2 ways you can activate the console:
Pick up the handle and take a stroke: you will enter QUICK START
program automatically and can just continue with your workout—or—
Press the START/STOP button to activate the console. The console will
scroll SELECT PROGRAM or QUICK START.
QUICK START
QUICK STARTQUICK START
QUICK START
If you would like to start rowing without using a program-2 ways to do this:
Pick up the handle and take a stroke: you will enter QUICK START
program automatically and can just continue with your workout—or—
Press the START/STOP key twice and begin rowing.
PROGRAMS
PROGRAMSPROGRAMS
PROGRAMS
If you would like to use one of the (7) programs (TIME, METERS, CALORIES,
STROKES, INTERVAL 20/10, INTERVAL 10/20, and INTERVAL CUSTOM):
Press START/STOP
Press ENTER: this will display the first program TIME
Use the UP/DOWN keys to scroll through the programs
Press ENTER to select the program you want to use
Depending on which program you select you may need to set up parameters for
the program. If a section is blinking, you will need to:
Press the UP/DOWN keys to set the value
Press the ENTER key to accept the value and move to next section
Once all sections are set up, the program name will change to START
Begin your workout

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PAUSE
PAUSEPAUSE
PAUSE
If you need to take a quick break, press the START/STOP key. The console will
stay PAUSED for 1 minute and then will turn off & all data will be lost.
RESUME YOUR WORKOUT
RESUME YOUR WORKOUTRESUME YOUR WORKOUT
RESUME YOUR WORKOUT
As long as you return before the 1 minute reset, you can press the START/STOP
key and you can continue your workout.
GENERAL EXERCISE GUIDELINES
GENERAL EXERCISE GUIDELINESGENERAL EXERCISE GUIDELINES
GENERAL EXERCISE GUIDELINES
SETTING A GOAL
SETTING A GOALSETTING A GOAL
SETTING A GOAL
The first step to a successful exercise program is to set realistic goals and
objectives. Do you want an exercise program that is geared to build muscle,
maintain muscle tone, increase aerobic capacity, or lose weight? In order to
ensure that you fully receive all the benefits of a sound exercise program, you
need to first identify the existence (if any) of risk factors that may influence the
design of your exercise program. Based upon a comprehensive analysis of your
personal exercise needs and interests, you should then develop (or have
developed for you by a competent or trained professional) an individualized
program of exercise that is enjoyable, easy, and yet challenging. Your greatest
health benefit will come from a lifestyle change that encourages a lifetime of
physical activity.
One way to guarantee success in reaching your goal is to eat correctly. A well-
rounded diet provides the proteins, carbohydrates, fats, vitamins, minerals, and
water necessary for good health. If you are unsure of your dietary needs, seek the
advice of your physician, an exercise professional, or visit your local bookstore for
more information on nutrition.
Flexibility Training
1
Achieving and maintaining an adequate range of motion should always be objectives
of a comprehensive exercise program. The warm-up phase of your exercise session
should include some type of light warm-up activity to increase both your heart rate
and your body temperature, which is then followed by flexibility exercises that are

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GENERAL EXERCISE GUIDELINES
GENERAL EXERCISE GUIDELINESGENERAL EXERCISE GUIDELINES
GENERAL EXERCISE GUIDELINES
A general exercise program for achieving and maintaining flexibility should
adhere to the following guidelines:
Frequency Daily
Intensity To a position of mild discomfort
Duration 10-30 seconds for each stretch
Repetitions 2-6 for each stretch
Type Static, with a major emphasis on the low back and hamstrings
area because of the high prevalence of low-back pain syndrome
in our society
Exercise Principles
1
The American College of Sports Medicine has developed a position paper
concerning exercise programs for healthy adults and the need for guidelines. The
following recommendations concern the quantity and quality of (exercise) training
for developing and maintaining cardiovascular fitness in a healthy adult:
Frequency 3-5 days per week
Intensity 50% - 85% of maximum oxygen uptake
(VO
2
max)
Duration 20 to 60 minutes of continuous aerobic activity
Mode of Activity Any activity that uses the large muscle groups, that can
be maintained continuously, and is rhythmical and
aerobic in nature
Rate of Progression
Initial Conditions -6 weeks: low end intensity
( 0% - 60% VO
2
max)
Improvement Stage 6 weeks to 6 months: moderate intensity, moderate
duration
1
Some of the material contained in this section was adapted from “The StairMaster®
Fitness Handbook, 2nd Ed”, by James A.Peterson and Cedric X. Bryant (editors),
Sagamore Publishing,1995.