WaterRower M1 SERIES User manual

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M1 Owners Manual
Congratulations on becoming a WaterRower owner.
Rowing is universally recognized as the perfect aerobic exercise - smooth,
low impact, rhythmic and whole-body - unrivalled for its physiological bene ts
and aesthetic pleasures.
“Rowing, indoors or outdoors, at any exercise level of intensity, requires a
greater exercise expenditure than any other aerobic activity. Calories are burned
in relation to the number of muscles used and the intensity and duration of the
exercise. Rowing with a sliding seat uses a very large muscle mass since the
upper, lower and trunk muscles are used vigorously”
Dr. C Everett Koop- Former US Surgeon General
While most rowing machines imitate the action of rowing, they do so
mechanically, and therefore lack the natural dynamics experienced when a
boat and crew glide down a river.
At WaterRower, we have focused on replicating the physical dynamics of
rowing, with the knowledge that this will achieve all of its physiological bene ts,
as well as much of the aesthetic pleasure.
To maximize the enjoyment from using your WaterRower we recommend that
you follow our suggestions on rowing technique and exercise programmes.
We hope that some of the discussion points in this manual will improve your
knowledge about exercise in general, so that you are better able to ful l your
speci c exercise objectives.
Your WaterRower has been carefully hand-crafted to give you years of
trouble- free use. We recommend that you closely follow the assembly details
provided, particularly by assembling the machine in the correct sequence,
and adhering to the suggested maintenance schedule.
We hope you enjoy using your WaterRower for many years to come.
WaterRower
USA/America: 560 Metacom Avenue, Warren, RI, [phone]
[e-mail], www.waterrower.com
UK/Europe: 19 Acton Park Estate, The Vale, London, [phone]
[e-mail], www.waterrower.co.uk
AU/Australia: 46-50 Wellington Rd. South Granville, NSW 2142, [phone]
[e-mail], www.waterrower.com.au

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Safety
We recommend consulting a physician before starting out with an exercise
program. Please read all instructions before using the WaterRower. Additional
information on getting started, rowing technique and rowing training advice can
be found at www.HowToRow.com.
Warning: Please keep hands away from moving parts when rowing machine
is in use.
For further information on safety tips, please refer to
www.waterrower.com/safety.
Operation
The WaterRower is unique in using the effect of drag to provide an exercise
which is entirely self paced. Because drag is linked to speed, a crew rowing down
a river chooses its intensity of exercise simply by altering the pace at which they
row: the faster the boat travels the greater the drag and the harder the crew must
work. There is a similar effect in swimming.
By replicating these dynamics the WaterRower does not require adjustment to
increase resistance: if a more intensive workout is required, simply row faster and
harder, and the WaterRower will respond accordingly.
Water Level
The amount of water in the Tank simulates the weight of the Boat and Crew as it
glides down the river. Changing the Water Level does not change the resistance,
it simply changes the mass which the user is trying to move. Increasing the
Water Level simulates a heavier boat and crew mass, similarly reducing the
Water Level simulates a lighter boat and crew mass.
The Water Level is adjusted according to one’s personal preference or user type;
the intensity of course is altered simply by moving the chosen mass faster or
slower. A level gauge is positioned on the tank just below the computer. Typical
settings are:
▪Children 12-14 liters
▪Non Athletes 14-16 liters
▪Athletes 16-18 liters
NOTE - Fill the Tank with ordinary Municipal Water. Municipal Water contains
additives which will deter the growth of algae. Distilled or Puried Water has
these additives removed, promoting algae growth and should therefore be
avoided. (Refer to the section on Periodic Maintenance for advice on Water
Treatment).
►Please wipe excess water from tank after lling.
!

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Footpad Position
The Footpad has been designed to be adjusted for
maximum comfort. The Footstrap is designed to cross the
foot at the pivot point of the toes (the ball of the foot). This
should enable the heel to be raised off the Footboard as
the user comes forward with each stroke. The Footpad can
be easily adjusted to accommodate different users, simply
lift the top lip of the Footpad to unhook and slide up or
down to reposition on another hole.
Start Up Maintenance
During the rst weeks of use, the wood in your WaterRower will adjust to the
temperature and humidity of the environment. During this period it is strongly
advised that you GENTLY tighten all the Connecting Bolts with the Allen Key
stored under the Rear Spacer. PLEASE BE CAREFUL NOT TO OVER TIGHTEN
ANY OF THESE BOLTS. DO NOT TIGHTEN THE FOOTBOARD BOLTS.
Additionally, as the Drive and Recoil Belts loosen up with use, it may be
necessary to tighten the Bungee Cord. To do this, leave the Handle in the full
forward position and adjust the Bungee/Recoil Belt Buckle to provide a little more
tension. It will only be necessary to perform these two simple start up procedures
once or twice over the rst month of use.
Preventative Maintenance
Periodic maintenance is required to maintain the condition of the water in the
tank. We strongly ADVISE USING MUNICIPAL TAP WATER which contains
Chlorine and other Chemicals to keep it free from Bacteria and Algae, etc. The
Chlorine must be refreshed periodically by adding a Water Purication Tablet
provided in the back of the Owner’s Manual. Chlorine degrades by exposure to
light: this may vary from 6 months in direct sunlight to 2 years in an articially lit
environment. On average, add one purication tablet every six months.
If water discoloration occurs add a Purication Tablet immediately. If the water
does not clear, we recommend emptying the Tank, ushing it out with Clean
Water, relling, and adding a Purication Tablet. Never use Chlorine Bleach in
the Tank as this will irreparably damage the Polycarbonate Tank..
Maintaining and Cleaning
To maintain the appearance and integrity of your WaterRower it is necessary to
keep the machine clean. It is particularly important to ensure that there is no dust
build up in the Clutch and Belt Mechanism between the Top and Bottom Decks.
Dust can be removed by using a vacuum cleaner.
The surface of the Rails must be kept clean to prevent dust fouling the Seat
Wheels, and can be cleaned by wiping with a damp cloth.
The surface of the Tank can be cleaned, however, please ensure you read the
Instructions for any Cleaning Fluids prior to use: do not use Methylated Chlorates

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or Ammonia based  uids.
Maintaining the Frame
The metal surface can be wiped clean with a damp cloth and a small amount of
nonabrasive cleaner can be used.
Storage of Your WaterRower
Your WaterRower can be stored upright as shown in Step Eight of the Assembly
manual. Lift the Rear Spacer end, pull the WaterRower towards you and use
the momentum to stand it in an upright position. When storing the WaterRower,
please ensure the seat is in the forward position (close to the footboard).
Starting Out With Rowing
Rowing is an endurance sport which requires a high level of skill. This skill is
based on the co-ordination of the legs (which create the driving force of the
rowing action), torso and arms in propelling the boat across the water.
The Rowing Action is comprised of both fast (drive phase) and slow (recovery
phase) movements. Skill is also required in combining these movements into a
rhythm in order to create a smooth,  owing, unhurried Rowing Action.
The diagrams below show 3 basic movements of the Rowing Action.
CATCH POSITION
Sitting tall, arms straight reaching forward,
shoulders relaxed, head up, eyes looking
forward, legs compressed and shins vertical.
DRIVE PHASE
Drive back with the legs, arms hang off
the handle and only begin to bend once
handle is above the knees, torso is strong
with good posture and body angle opens up
slowly with the legs.
RELEASE POSITION
Legs straight, handle drawn to chest, sitting
back just past the vertical, torso  rm, shoul-
ders relaxed, head up and eyes looking
forward.

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Allow yourself the rst few rowing sessions to practice the correct positions and
phases as well as the correct ratio and rhythm of the Rowing Action. With regular
rowing, the technique will become easier and you will soon experience the
physiological benets of rowing.
Please visit www.watercoach.com to learn more about the the phases and
positions of the rowing technique.
WaterCoach
WaterCoach is a rowing education program designed to broaden the
knowledge of rowing as a fitness pursuit. WaterCoach consists of three
programs, for the Fitness Professional/Instructor, for the rowing machine user in
the gym and for the WaterRower owner;
▪WaterCoach Professional- a rowing education program for the tness professional/
instructor.
▪
▪WaterCoach Gym- a rowing education program for the rowing machine user at a gym.
▪
▪WaterCoach Home- a rowing education program and personal training advice for the
WaterRower owner.
We hope that this expanded knowledge enable you to realize the unrivalled
physical benets of rowing and get the best from your WaterRower.
For further information visit www.watercoach.com
Your Exercise Program
Most of us recognize the benet of exercise and the potential improvements
to our general health and well being. However few of us fully understand the
physiology of exercise and the best means of achieving our specic exercise
objectives.
To get the most out of any exercise program, it is essential to have an
understanding of what your exercise objectives are. These may include reducing
or maintaining weight, improving general strength, developing bulging mucles,
improving sporting competitiveness or simply avoiding the health consequences
of a modern sedentary lifestyle.
It is important to set a few different types of objectives.
These are divided into:
▪Immediate Objectives- weekly
▪Short Term Objectives- monthly
▪Long Term Objectives- yearly

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Your long term objectives are your nal objectives, to achieve these, you need
stepping stones which are the short term objectives and immediate objectives.
Objectives need to be:
▪specic - i.e. set certain goals that you would like to achieve by certain dates
▪realistic - i.e. do not set a standard too high or motivation will be lost.
▪exible - i.e. be prepared for set backs - injuries and illness.
Your personal exercise objectives will inuence the intensity, duration, frequency
and type of exercise you do. Below are a few examples of different exercise
objectives:
Weight Maintenance
At lower intensities our body uses a mixture of fat and carbohydrate as its source
of fuel. As the maximum aerobic output is approached, the percentage of fat
consumed as fuel reduces to zero. Also, as the duration of exercise is increased
the percentage of fat consumed tends to increase.
If your objective is weight maintenance, then it is necessary to burn as much
fat (as opposed to carbohydrate) as the source of fuel as possible. This is best
achieved at lower intensities and over longer durations. As soon as the intensity
is increased the aerobic process starts to burn more carbohydrate and the weight
maintenance effect will be reduced. A low intensity (60 - 70% of the maximum
heart rate) is typically that at which you can hold a conversation: it is by no
means strenuous and is about that achieved by a brisk walk.
Aerobic Training
A sustained exercise program will improve the efciency with which the
respiratory and cardiovascular system can supply oxygen. This improves lung
function, heart function, vascular efciency and capillary growth, leading to
improved well being and endurance. At about 70 - 80% of the maximum heart
rate, lactate begins to accumulate in the blood supply at a greater rate than it
can be extracted by the liver, kidneys and other organs. Exercising above this
intensity will cause progressive accumulation of lactate in the blood, increased
heart and breathing rates and cause muscle fatigue.Prolonged exercise at or
below this intensity will maintain lactate at non-fatiguing levels and exercise
duration will be limited solely to the depletion of available fuel stores.
If your exercise objective is aerobic (cardio-vascular/endurance) training then
it is necessary to exercise at an intensity which will avoid fatigue due to lactate
build up. This is best achieved at moderate levels of intensity over medium/long
durations.
A moderate exercise intensity (70-80% of the maximum heart rate) is about that
achieved by a steady jog, avoiding the onset of muscle soreness.

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ANAEROBIC TRAINING
Anaerobic training causes the build-up of lactate (as rapidly as one minute
after exercise is commenced). Lactate saturation will necessitate either a rapid
reduction in exercise intensity or complete cessation.
The accumulation of lactate 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 lactate begins to accumulate can be altered by
training. This is best done by improving the efciency 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 benet 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.
For further information on your exercise objectives and rowing training types
please visit: www.watercoach.com/
Training Guidelines
To ensure you get the maximum benet 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.

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WARRANTY
Private and Commercial Use- WaterRower will replace or repair at its factory or
nominated service centre any WaterRower or WaterRower
component found to be defective in material or workmanship for a period of ONE
(1) YEAR from the date of initial shipment by WaterRower. The
Warranty is Upgradeable to a THREE (3) Year on all Components and Five (5)
Year on all Wooden Components by registering your WaterRower within the rst
year of purchase.
This warranty will be invalid if in the opinion of WaterRower the claim has been
caused by: (a) accident, abuse, misuse, misapplication or as a result of any
modication (other than by WaterRower): (b) deterioration due to normal wear
and tear (c) improper preventive maintenance steps as described in the
WaterRower owners manual.
Return of the WaterRower or WaterRower component to WaterRower’s
factory or nominated service centre will be the responsibility of the claimant.
The WaterRower or component should be packed to protect it from damage,
WaterRower will not be responsible for any damage which may occur during
shipment. Postage should be prepaid and the package should contain the
claimant’s name, address and telephone number, a description of the
problem, and proof of purchase.
WaterRower will return the WaterRower or WaterRower component to the
claimant at its (WaterRower’s) expense except in the case where the
warranty has been deemed invalid. In the event that the warranty is found to
have been invalidated, then the costs of such investigation, repair and any
associated shipping costs shall be borne by the claimant.
This warranty is not transferable. WaterRower warrants against any defective
WaterRower spare part received from WaterRower or any authorized dealer for a
period of NINETY (90) DAYS after the date of shipment.
WaterRower shall not be liable for any direct, consequential,
incidental indirect or special damages under this warranty, or any implied
warranty.
The warranty described in this paragraph shall be in lieu of any other
warranty, express or implied, including but not limited to, any implied
warranty of merchantability or tness for a particular purpose. The term of this
warranty does not affect or prejudice the statutory rights of a consumer,
neither does it limit or exclude any liability for death or personal injury caused by
WaterRower’s negligence.
WRM7004 RevB