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New Balance
Fitness Equipment
Dedication to Quality
New Balance Fitness Equipment warrants this
product to be free from all defects in material
and workmanship when used according
to the manufacturer’s instructions.
See Limited Warranty Card for details.
Save your sales receipt.
5K
(You may wish to staple it into this manual.)
3300
Air Rower
OWNER’S MANUAL
FOR MAXIMUM EFFECTIVENESS
AND SAFETY,PLEASE READ THIS
OWNER’S MANUAL BEFORE USING YOUR
NEW BALANCE 5K 3300 AIR ROWER.
7/29/05
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TABLE OF CONTENTS Important Safety Instructions...........................................................2 Unit Warning Label............................................................................3 Specifications & Parts .......................................................................3 Introduction .......................................................................................4 Assembly Instructions.....................................................................5-8 Chan
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IMPORTANT SAFETY INSTRUCTIONS EXERCISE DATA CHARTS Update once a week Read all instructions before using this machine Week Week # Of Total # Of Total (Date) (Date) Workouts Workout Time Workouts Workout Time CAUTION: Exercise of a strenuous nature, as is customarily done on this equipment, ___________ ___________ ___________ ___________ ___________ ___________ should not be undertaken without first consulting a physician. No specific health claims are made or implied as they ___________ ________
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UNIT WARNING LABEL WORKOUT PROGRESS CHARTS Important: See below for placement of the following warning label on your unit. Use the charts below and on the following pages to WARNING LABEL 1 keep track of your progress over time. Before writing on them, make as many copies as you think you’ll WARNING need. We suggest you keep these in a notebook.You Measuring Sites FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE will find it both informative and motivational to look Waist OWNER’S
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INTRODUCTION CARE & STORAGE Care Directions CONGRATULATIONS ON Your unit has been carefully designed to require minimum maintenance. However, we recommend the PURCHASING YOUR AIR ROWER following to keep your unit operating smoothly. • Use your unit indoors only. With this product in your home, you have everything you need to start your own workout program to tone and firm the major muscle groups of • Wipe all perspiration from your unit with a soft, clean cloth after each use to prevent an you
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ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre-lubricated 4. Back Stretch at the factory. We recommend that you protect flooring, or anything else Stand with your legs shoulder length apart and your knees the parts may contact, with newspaper or cloth. slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the IMPORTANT waist flexing your body as far forward as it will go. PLEASE READ ALL INSTRUCTIONS
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STEP 1 – Attach the Front Stabilizer WARM UP & COOL DOWN STRETCHES a) Attach the Front Stabilizer with wheels to the Stretches can help improve flexibility and relieve the tightness in muscles Main Frame and secure, using the two Carriage that results from repetitive sport movements that require a limited range Bolts, Washers and Acorn Nuts and tighten with of motion. 10 to 12 minutes of daily stretching is recommended. This can tools provided. be done when warming up or cooling down. When perf
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HEART RATE TARGET ZONE STEP 4 – Attach the Seat to FOR CARDIOVASCULAR FITNESS the Seat Carriage Seat a) Slide the Seat with Seat Carriage Aluminum End Track onto the Aluminum Track. TABLE 1 Stopper b) Insert the End Stoppers into the Track End 200 holes in the rear of the Track. Cap Seat 195 c) Push the Track End Cap into the Carriage 190 rear end of the Aluminum Track. End 190 Stopper 185 180 180 175 170 170 165 165 Figure 4 - Install Seat to Seat Carriage 161 160 Heart 160 157 Rate 155 153 148
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MEASURING YOUR HEART RATE CLOTHING (see chart on page 14) All exercise clothing should be loose-fitting to permit freedom of movement, and should make Heart rate is widely accepted as a good method Assembly is now complete. the wearer feel comfortable and self-assured. for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that Never wear rubberized or plastic clothing, such IMPORTANT: doesn't raise your heart rate to a certain level and garments inte
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described previously. Each workout should begin It is important to exercise at an intensity vigorous ADJUSTMENTS with a warm up and end with a cool down. As a enough to cause your heart rate and breathing to general rule, space your workouts throughout the increase. How hard you should exercise depends to week and avoid consecutive days of hard exercise. a certain degree on your age, and is determined Re-positioning the Chain Handlebar by measuring your heart rate in beats per minute. Here are t
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EXERCISE GUIDELINES OPERATING THE COMPUTER IMPORTANT WARNING The batteries must be installed as instructed Please review this section before you begin exercising. on page 7. Do not carry batteries loosely, such as in a purse or pocket. The batteries may explode or leak and cause injury if KNOWING THE BASICS installed improperly, misused, disposed IMPORTANT: of in a fire or recharged. Physical fitness is most easily understood by If you are over 35 and have been inactive examining its component
