Clas Ohlson CM922B User manual

SVENSKANORSKSUOMI ENGLISH
Rowing Machine
Roddmaskin
Romaskin
Soutulaite
34-8118
Model: CM922B
www.clasohlson.com
Ver. 200806


ENGLISH
Rowing Machine
Article number: 34-8118
Model: RO-400
Please read the entire instruction manual before using the product and save it for future reference. We
apologise for any text or photographic errors and any changes of technical data. If you have any questions
concerning technical problems please contact our Customer Service Department (see address on reverse).
Important information: Read the instruction manual carefully and make sure that you understand its
contents before you use the product, save it for future use.
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Table of Contents
1. Product Description 3
. Safety 3
3. Contents 4
4. Assembly 5
5. Computer Functions 9
6. Workout tips 10
7. Operating Instructions 11
8. Pulse Chart 11
9. Exploded view 1

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• Read these instructions carefully before beginning any exercise.
• Save these instructions for possible repair and spare parts needs.
1. Product Description
• Rowing machine with computer and adjustable 8 tension settings.
• Foldable – takes up less space when storing and transporting.
• Training computer included.
• Suitable for users up to 10 kg.
2. Safety
• The workout machine is intended for household use only. Maximum user weight is 10 kg.
• Follow the assembly instructions carefully. Do not start exercising before the rowing machine is properly
assembled and checked.
• Regularly check that all screws and nuts are tight.
• Check that all parts are available before assembly is started, see “The package contains”.
• Only use suitable tools and ask for help when necessary.
• Place the rowing machine on an even, non-slip surface. It should not be used or stored outdoors or in
high humidity locations.
• Check before the rst training session and then at 1- months intervals that all parts are tight and in good
condition. Replace damaged parts immediately and/or do not use the machine before it is repaired. Only
use original spare parts for repairs.
• Do not use strong detergents or solvents when cleaning the rowing machine.
• Note the highest /lowest settings/tightening limits when it comes to adjustable parts.
• The rowing machine is intended for adults. Only allow children to use the rowing machine when
supervised by an adult.
• Make sure that everyone who uses the rowing machine is aware of possible dangers that moving parts
may cause during exercise.
• Consult your physician before starting with any exercise programme. He can advise on the kind and level
of training that is suitable.
• Warning: Incorrect or excessive exercise may damage your health!
• Follow the instruction manual’s training guidelines carefully to ensure proper exercise.

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3. Contents
6 mm hex key
Combination
screwdriver

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4. Assembly
Step 1
Mounting the front foot
Attach the front foot () to the frame with two (M8 x 50) bolts (16), two washers (17) and two nuts (18).
See the gure below.
17
18
16

6 mm hex key
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53
5
9
118
17 
16
3 66 65 64
17
3
67
1
8
7
6

17
3

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Step 2
Mounting the rear foot
Attach the rear support () on the aluminium track (1) with four (M8 x 16) screws (3) and four washers (17).
See the gure below.
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1

3
17
Step 3
Mount the aluminium track to the frame
Attach the aluminium track (1) to the frame (1) with a bolt (9), a spacer (64), a spring washer (65), and an
L-shaped handle (66). See the gure below.
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19
66 65
64
1

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Step 4
Attaching the pedals
Attach the pedals (3) to the aluminium track (1) with four (M8 x 16) screws (3), four washers (17),
and a locking knob. See the gure below.
1
3
17
3
67
Step 5
Attach the training computer (5) with two screws (53) to the mounting position above the handles.
See the gure.
53
5
1

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Step 6
Folding the rowing machine for storing or transporting.
1. Open the L-shaped handle (60) and unscrew the locking knob (67). Pull out the aluminium track (1) from
the frame.
. Fold the aluminium track up 90° to an upright position and make sure the track’s front ts within the frame.
3. Secure the track to the frame with the locking knob (67).
1
1
67
Step 7
Transport and storage
Grab the rear support and lift the back of the rowing machine if you wish to move it.
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5. Computer Functions
The display reading
1. SCAN Displays each training value in the
LCD window for 4 seconds.
2. TIME Displays the elapsed time.
3. CPM Displays amount of strokes
per minute.
4. COUNT Displays total amount of strokes.
5. CAL Displays amount burned calories
6. PULSE Displays your heart’s pulse value
(only with the pulse belt, not included)
The MODE button: Used during function selection.
Function buttons
A. MODE Used to switch between 6 different
functions. The selected function is
shown on the display.
B. SET Used for time and timer setting.
C. RESET Erases the selected function’s values.
A. MODE (Functions)
N.B. 9999 is the largest value for all settings.
1. SCAN: Push the SCAN button until SCAN is shown on the display. The monitor will then search through
all the functions (CPM, COUNT and CAL).
The functions rotate on the display with a minute interval.
. TIME: Saves the total exercise time. You can set a target value for your training session by pushing the
SET button. Each press equals one minute. The alarm sounds for 15 seconds when the preset time is
reached. After this the countdown starts over again.
3. CPM (strokes/minute): Counts the number of strokes. The count starts from zero every time a training
session is started.
4. COUNT: Counts total training time. Each training value adds to the previously saved training times and
creates a total value. Push the SET button if you want to set a target time for your training.
5. CALORIES: Displays burned calories. You can set a target value for the amount of burned calories by
pushing the SET button. Each press is equivalent to 10 calories. The alarm sounds for 15 seconds when
the preset value is reached and the calorie count starts over again.
6. PULSE: This function can only be used with a pulse belt (not included).
• Follow these training guidelines to nd your highest and lowest pulse value.
Consult a doctor when necessary.
• The display shuts off automatically if the training computer does not receive any
information for 8 minutes.
B. RESET
7. RESET button: Is used for resetting the training data.
C. SET (Settings)
8. SET button: Is used for setting training data.
A
B
C

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6. Workout tips
Follow the guidelines below for an efcient training regime with the goal of improving your stamina and
health considerably.
Consult your physician before starting with any exercise programme. He can recommend the kind and level
of training that is most suitable.
Max Pulse Value
To reach the best results you should train at an appropriate level using your pulse value as a reference.
A rule of thumb is:
Max pulse value = 220 – your age
Your pulse should be kept at 70%-85% of the max pulse value during training. When starting your training:
Keep your pulse at 70% of the max pulse value the rst two weeks. When your stamina improves you can
slowly increase the pulse to 85% of the max pulse value.
Burning Fat
The body starts burning fat at 60% of your maximum pulse. The optimal fat burning will be at 60 to 70% of your
maximum pulse. You will achieve the best results if you normally do three 30 minute workouts per week.
Example:
You are 5 years old and are starting an exercise and calorie burning programme.
Maximum pulse rate = 0 – 5 (age) = 168 pulse/min.
Lowest pulse rate = 168 x 0.6 = 101 beats/min.
Maximum workout pulse rate = 168 x 0.7 = 117 beats/min.
Using the formula, a workout pulse between 101 and 117 during training gives the best calorie burning
results in this example.
Warming up
Warm up for 5 to 10 minutes before starting your training session with e.g. stretching.
Training routines
Training at a rate of 60 to 85% of the maximum pulse rate is appropriate. The training session’s length can
be calculated using the following as a guide.
• Daily training session = Approx.10 minutes per session.
• Training -3 times per week = Approx. 0 minutes per session
• Training 1- times per week = Approx. 60 minutes per session
Cooling down
Let your muscles cool down after a training session, decrease the pace and intensity for the last the last 5-10
minutes. Spend some time stretching also since this is helpful in preventing muscle stiffness.
The path to success
Already after a short period of regular training you will discover that you have to increase the tension to reach
your ideal training pulse. Training feels easier and your conditioning improves. Keep up your motivation and
train regularly. Plan set training times each week and do not start out too intensely.
Think about it; “The hardest part is just getting started”.
We wish you best of luck and success with your new rowing machine.