Pro Fitness 923-7300(D) User manual

923-7300(D)
ROWER ‘N’ GYM

C CO ON NT TE EN NT TS S
Important Safety Information ………………… 1
Exploded View …………………………………………..… 2
Parts List ……………………………………………….… 3
GYM N ROWER Parts checking list…………………… 4
Assembly Instructions …………………..……………… 5
Folding For Storages ……………….…………………… 9
Exercise Guide ……………………………..……………… 10
Exercise Instructions …………….…..…………………… 11
Exercise Computer ……………………………………… 13
Exercise Session ………………………………………. 14

1
I
Im mp po or rt ta an nt t S Sa af fe et ty y I In nf fo or rm ma at ti io on n
Please keep this manual in a safe place for reference.
1. It is important to read this entire manual before assembling and using the equipment. Safe and
efficient use can only be achieved if the equipment is assembled, maintained and used properly. It is
your responsibility to ensure that all users of the equipment are informed of all warnings and
precautions.
2. Before starting any exercise program you should consult your doctor to determine if you have any
physical or health conditions that could create a risk to your health and safety, or prevent you from
using the equipment properly. Your doctor's advice is essential if you are taking medication that affects
your heart rate, blood pressure or cholesterol level.
3. Be aware of your body's signals. Incorrect or excessive exercise can damage your health. Stop
exercising if you experience any of the following symptoms: Pain, tightness in your chest, irregular
heartbeat, extreme shortness of breath, feeling light headed, dizzy or nauseous. If you do experience
any of these conditions you should consult your doctor before continuing with your exercise program.
4. Keep children and pets away from the equipment. The equipment is designed for adult use only.
5. Use the equipment on a solid, flat level surface with a protective cover for your floor or carpet. For
safety, the equipment should have at least 0.5 meter of free space all around it.
6. Before using the equipment, check the nuts and bolts are securely tightened.
7. The safety level of the equipment can only be maintained if it is regularly examined for damage and/or
wear and tear.
8. Always use the equipment as indicated. If you find any defective components whilst assembling or
checking the equipment, or if you hear any unusual noise coming from the equipment during use, stop.
Do not use the equipment until the problem has been rectified.
9. Wear suitable clothing whilst using the equipment. Avoid wearing loose clothing which may get caught
in the equipment or that may restrict or prevent movement.
10. The equipment has been tested and certified to EN957 under class H.C. Suitable for domestic, home
use only. Maximum weight of user, 100kg. Breaking is speed independent.
11. The equipment is not suitable for therapeutic use.
12. Care must be taken when lifting or moving the equipment so as not to injure your back.Always use
proper lifting techniques and/or use assistance.
13. All moveable accessories (eg. Pedal, saddle.etc.) do require weekly maintenance. Check them before use
each and every time. If anything broken or loose, please fix them immediately.

2
E
EX XP PL LO OD DE ED D- -V VI IE EW W A AS SS SE EM MB BL LY Y D DR RA AW WI IN NG G

3
PART
NO. DESCRIPTION Q'TY PART NO. DESCRIPTION Q'TY
1. Rubber pad 2 39. Foam grip 2
2. Bolt (M8*47) 2 40. End cap 2
3. Front stabilizer 1 41. Handlebar 1
4. Screw (ST4.2*10) 4 42. Computer protector 1
5. End cap 2 43. Screw (ST2.9*8) 7
6. End cap cover 2 44. Computer 1
7. Bolt (M6*40) 2 45. Upper computer wire 1
8. Transport wheel 2 46. Wire bracket 1
9. Lock nut (M6) 2 47. Curved washer (Φ8) 2
10. Pulley (φ63*29.25) 2 48. Stopper 4
11. Pulley (φ63*20.5) 1 49. Screw (ST4.2*13) 6
12. Bearing 9 50. Screw (M5*12) 2
13. Lock nut (M8) 18 51. Sensor 1
14. Washer 17 52. Lower computer wire 1
15. Pedal 2 53. Roller tube 1
16. Axle for pedal 1 54. End cap 1
17. Weave belt 3 55. Bolt (Φ10*14.5*M8) 2
18. Pin 1 56. Bushing 2
19. Bushing 2 57. Bolt (φ8*115) 2
20. Bolt (M8*95) 1 58. Adjustment knob 1
21. Main frame 1 59. Magnet 1
22. Chain cover (L) 1 60. Bolt (Φ9.5*94.5*M6) 1
23. Pulley (φ53*29.25) 2 61. Rear stabilizer 1
24. Pulley (φ53*20.5) 1 62. Slip resistance mat 1
25. Pulley (φ73*20.5) 1 63. Screw (ST2.9*16) 2
26. Pulley (φ73*29.25) 2 64. Screw (M6*10) 1
27. Axle 4 65. Screw (M6*15) 4
28. Bushing 2 66. Flat washer 4
29. Bushing 1 67. Seat bracket 1
30. Chain cover framework 1 68. Bushing 2
31. Chain cover (R) 1 69. Sear wheel 4
32. Hook 5 70. Bearing 4
33. Bushing 2 71. Seat 1
34. Axle 1 72. Pull sets 1
35. Washer 2 73. Lock nut 2
36. Screw (M5*10) 2 74. Flat washer 6
37. Handlebar bracket 1 75. Lock nut 1
38. Screw (M5*15) 2

4
GYMNROWERPARTSCHEKCINGLIST
**Hardware might have already pre-assembled onto the components
MAIN FRAME*1 FRONT STABILIZER*1 ROLLER FRAME*1
SEAT*1 REAR STABILIZER*1 HANDLE BAR SET*1
PEDAL*2 AXLE FOR PEDAL
(Φ12*440)*1 COMPUTER*1 PULL HANDLE SET*1
HOOK*2 TOOL PACK*1

5
A
AS SS SE EM MB BL LY Y I IN NS ST TR RU UC CT TI IO ON NS S
STEP 1
Connect the front stabilizer (3) to the main
frame (21) by use the bolt M8*47 (2),
Curved washerφ8 (47) and lock nut M8
(13).
Connect the computer（44）wire to the upper
computer wire (45), then fix the computer on
the computer bracket of main frame (21).
STEP 2
Connect the seat (71) to the seat bracket
(67) by use the Screw M6*15 (65) and flat
washer (66) then lock Adjustment knob
(58) .
REMARK: Adjust the Seat to the position
using Adjustment knob (58)

6
STEP 3
Connect the rear stabilizer (61) to the roller
tube (53) by use the bolt (60) and screw
(M6*10) (64).
STEP 4
1. Connect the upper computer wire (45) to the lower computer wire (52),
2. Put the roller tube (53) into main frame (21) and then assemble by use bolt M8*95 (20),
Washer (14) and lock nut M8 (75).
3. Insert the pin (18).

7
STEP 5
Buckle the handlebar hook (32) with weave
belt hook (17) then put on handlebar
bracket (37).
ATTENTION:
There are 3 levels of tension.
Tension level varies on the number of
belts, 1 belt for least resistance, 3 belts
for highest resistance.
ATTENTION:
Please change the weave belts (17), a consuming parts
when it is damaged or the diameter shrinks. The defect
photo and changing procedure are as below :

8
STEP 6
Assembly Pedal (15), Bushing (19) and (Axle for Pedal) (16) to the Main frame (21) by use
lock nut M8 (13) and Washer (14).

9
F
FO OL LD DI IN NG G F FO OR R S ST TO OR RA AG GE E
Pull the pin (18) out of the main frame (21), then turn roller tube (53) anticlockwise, insert pin (18) to the
hold.

10
E
EX XE ER RC CI IS SE E G GU UI ID DE E
Rowing is an extremely effective form of exercise. It strengthens the heart and improves circulation as well as exercising all the
major muscle groups; the back, waist, arms, shoulders, hips and legs.
The Basic Rowing Stroke
1) Sit on the saddle and fasten your feet to the pedals using the Velcro straps. Then take hold of the rowing bar.
2) Take up the starting position, leaning forward with your arms straight and knees bent as shown in (Fig 1).
3) Push yourself backwards, straightening your back and legs at the same time (Fig 2).
4) Continue this movement until you are leaning slightly backwards, during this stage you should bring your arms out of the
side. (Fig 3). Then return to stage 2 and repeat. See attached.
Training Time
Rowing is a strenuous form of exercise, because of this it is best to start with a short, easy exercise programmed and build up to
longer and harder workouts. Start rowing for about 5 minutes and as you progress, increase the length of your work out to match
your improving level of fitness. You should eventually be capable of rowing for 15-20 minutes, but do not try to achieve this too
quickly.
Try to train on alternate days, 3 times a week. This gives your body time to recover between workouts.
Alternate Rowing Styles.
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit as shown in Fig 4 with your legs straight, lean
forward and grasp the handles. In a gradual and controlled manner lean back to just past the up right position continuing to pull
the handles towards your chest. Return to the starting position and repeat. See attached.
Legs Only Rowing
This exercise will help tone muscles in your legs and back. With your back straight and arms out stretched, bend your legs until
you are grasping the rowing arm handles in the starting position, Fig 7. Use your legs to push your body back whilst keeping
your arms and back straight.
(Fig.1) (Fig.2) (Fig.3)
(Fig.4) (Fig.5) (Fig.6)
(Fig.7) (Fig.8) (Fig.9)

11
E
EX XE ER RC CI IS SE E I IN NS ST TR RU UC CT TI IO ON NS S
Using your GYM N ROWER will provide you with several benefits. It will improve your physical fitness, tone your muscles and,
in conjunction with a calorie-controlled diet, help you lose weight.
1. The Warm-Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also reduce the risk of cramp
and muscle injury. It is advisable to do a few stretching exercises as shown below. Each stretch should be held for
approximately 30 seconds. Do not force or jerk your muscles into a stretch - if it hurts, STOP.
2.The Exercise Phase
This is the stage where you put the effort in. After regular use, the muscles in your legs will become more flexible. Work at your
own pace, but be sure to maintain a steady tempo throughout. The rate of work should be sufficient to raise your heartbeat into
the target zone shown on the graph below.
200
180
160
140
120
100
80
HEART RATE
MAXIMUM
85%
70%
COOL DOWN
AGE
20 25 30 35 40 45 50 55 60 65 70 75
TARGET ZONE
This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes.
3. Cooling-Down Phase
This stage is to let your cardio-vascular system and muscles wind down. This is a repeat of the warm-up phase. First, reduce
your tempo and continue at this slower pace for approximately 5 minutes before you get off your Exercise Bike. The stretching
exercises should now be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week, and if possible to
space your workouts evenly throughout the week.
SIDE BENDS OUTER THIGH STRETCHES
INNER THIGH
STRETCHES
FORWARD
BENDS CALF/ACHILLES STRETCHES

12
M
MU US SC CL LE E T TO ON NI IN NG G
To tone muscle while on your ROWING MACHINE you will need to have the resistance set quite high. This will put more strain
on our leg muscles and may mean you cannot train for as long as you would like. If you are also trying to improve your fitness
you need to alter your training program. You should train as normal during the warm up and cool down phases, but towards the
end of the exercise phase you should increase resistance making your legs work harder. You will have to reduce your speed to
keep your heart rate in the target zone.
W
WE EI IG GH HT T L LO OS SS S
The important factor here is the amount of effort you put in. The harder and longer you work the more calories you will burn. This
is effectively the same as if you were training to improve your fitness, the difference being the goal.
M
MA AI IN NT TE EN NA AN NC CE E
1. Before using the ROWING MACHINE, always make sure all bolts/nuts are fully tightened.
2. A spent battery is hazardous waste – please dispose of it correctly and do not throw it in the trash.
3. When eventually you want to scrap the machine, you should remove the batteries from the computer and dispose of them
separately as hazardous waste.

13
E
EX XE ER RC CI IS SE E C CO OM MP PU UT TE ER R
Appearance
Functions and Operations
1. Batteries Installation
Please install 1 piece of AAA 1.5V batteries in the battery case on the back of monitor.
(Whenever Batteries are removed, all the functions values will be reset to zero.)
2. Auto On/Off
While the user starts to do exercise, the Display will show out the workout value automatically.
Once stop exercising over 256 sec, the Display will turn off. But the workout value of count/
total count /cal will be hold. While user starts exercise again, workout value of count/ total
count /cal will accumulate continuously.
** Press the button for 2 seconds, all the function value except T-COUNT will be reset to zero.
3. Auto Scan
After the monitor is power on or press the button, the LCD will display all functions values
from Time-Count- T-Count – Cal. Each value will be held for 6 seconds.
4. Count
Display the step from 0 to 9999.
5. Total Count:
Display the total steps from 0 to 9999.
6. Time
Display the workout time from 00:00 to 99:59. User also can press the button to display the
workout time value.
7. Calories
Display the calories consumption during training from 0.0 to 9999. User also can press the
button to display the calories consumption value.

- 14 -
E
EX XE ER RC CI IS SE E S SE ES SS SI IO ON N
EXERCISE 1 LEG N THIGH BURNER ROW
EXERCISE 2 FRONT DELTOID PULL
Sit facing the front of the Gym N Rower. Position the
seat close to the mainframe. Have your knees bent
and your feet firmly in the footrest. Now, grip the
handsets and, keeping your elbows tucked at your
sides, inhale and extend your legs straight, pushing
your body backward. Hold a moment, and then
exhale as you return to first position.
Repeat seven to 10 times, rest, and then do another
set. This will work your thighs and lower leg
muscles, as well as your shoulders and back. To
increase the tension, hook up another resistance
strap. But please don’t overdo it; if you get tired,
do less reps.
For this exercise sit with your back to the
mainframe. Grasp the pulley handle and bring it
up to your shoulder. Grasp the roller bar with your
other hand for support.
Now, as you inhale, extend your arm out in front of
you. Hold this pose a moment, and then exhale as
you retract your arm to first position
Repeat seven to 10 times, depending on your
present level of strength; then do another set. When
you’ve completed one arm, work the other.
This movement will give your front deltoids a good
workout.

- 15 -
EXERCISE 3 TRICEP BURNER
EXERCISE 4 UPPER BODY PRESS
Sitting in the same position as the above
exercise, grip one handle holding it near the back
of your head like this. Your other hand can hold
onto the roller tube for support. Inhale and
extend your arm up over your head. Hold it
there a moment… and exhale as you return your
arm to first position.
Repeat this action several times and do a couple
of reps before working the other arm
This exercise focuses primarily on the tricep
muscles, but it also gives your upper back a good
workout.
Again, sit with your back to the mainframe. Now,
take the handles in each hand like this. Your legs
should be bent and your feet flat on the floor for
good support. Take a breath in and as you
exhale extend your arms out in front of you.
Hold a moment as you tense your chest muscles.
Now, breathe in as you slowly return your arms to
first position. Do several reps and two set of this
exercise.
This is a wonderful overall exercise that has all
the benefits of the bench press. Your whole
upper body is brought into play when doing this
motion.

- 16 -
EXERCISE 5 THE POWER PULL
EXERCISE 6 POWER PULLBACK
To do the Power Pull, stand to one side of your
Gym N Rower like this, with your right foot on the
front stabilizer footplate. (This is the position if
you’re working your right arm. Reverse it when
working the left arm.) Now, take the handle in
your right hand, like this. Keep your arm
straight but not rigid. Now, pull the strap as if you
were doing an underhand stroke in tennis. Hold
it a moment; then go back. To work your
waistline, twist your upper body as you pull the
strap. Time this rhythmic movement with your
breathing as you do several repetitions.
This motion is excellent for your shoulders and
upper arms, as well as your waistline.
Remember to do both sides of your body.
Stand on one side of the Gym N Rower
facing the mainframe. Keep your legs
approximately shoulder width apart and
have one leg on the front stabilizer
footplate. To work the left arm, grasp
the handle with your left hand and hold
it in this ready position. Keep your
arm firm and close to your body. Now,
inhale and pull the strap backward and
behind you. Hold this position a
moment, then exhale and return your
arm to first position.
Do several reps and two sets, before
switching sides.
This exercise will work your shoulders,
upper arms, and back muscles.