hurricane r2i - orbit fitness · become caught or trapped during exercise. storage and use your...

HURRICANE R2i

OWNER'S MANUALCAUTION: 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 relate to the equipment. Measurements made by the equipment are Believed to be accurate, but only the measurements of your physician should be relied upon.

IMPORTANT: Read all instruction carefully before using this product. Retain this product. Owner's manual for future reference. For service, call Orbit Service Department 1300134213 or email [email protected].

WarrantyAssemblyParts

TOOLS REQUIRED FOR ASSEMBLY Adjustable Wrench Pliers Hammer

Contents

Section Page

Before you start . . . . . . . . . 3

Safety . . . . . . . . . . . . . . . . . 4

Exercise Information . . . . . . 5

Assembly . . . . . . . . . . . . . . 14

Protect the environment by not disposing of this product with household waste.

ToolsAll products are supplied with basic tools, which will enable youto successfully assemble your product. However, you may find itbeneficial to have a soft-headed hammer and perhaps an adjustablespanner handy as this may help.

Prepare the Work AreaIt is important that you assemble your product in a clean, clear,uncluttered area. This will enable you to move around the productwhile you are fitting components and will reduce the possibility ofinjury during assembly.

Work with a FriendYou may find it quicker, safer and easier to assemble this product withthe help of a friend as some of the components may be large, heavyor awkward to handle alone.

Open the Carton.Carefully open the carton that contains your product, taking note ofthe warnings printed on the carton to ensure that the risk of injury isreduced. Be aware of sharp staples that may be used to fasten theflaps as these may cause injury. Be sure to open the carton the rightway up, as this will be the easiest and safest way to remove all thecomponents.

Unpack the ComponentsCarefully unpack each component, checking against the parts list thatyou have all the necessary parts to complete the assembly of yourproduct.

Please note that some of the parts may be pre-fitted to majorcomponents, so please check carefully before contacting ourCUSTOMER SUPPORT team.

In any event, please do not return the product to your retailer beforecontacting us first.

Before you Start

SafetyBefore you undertake any programme of exercise that will increasecardiovascular activity please be sure to consult with your doctor.Frequent strenuous exercise should be approved by your doctor andproper use of your product is essential. Please read this manualcarefully before commencing assembly of your product or starting toexercise.

* Please keep all children away from exercise products when in use. Do not allow children to climb or play on them when they are not in use. If children are allowed to use the equipment, their mental and physical development and above all their temperament should be taken into account. They should be controlled and instructed to the correct use of the equipment. The equipment is under no circum-stances suitable as a children’s toy.

* For your own safety, always ensure that there is at least 2 Metre of free space in all directions around your product while you are exercising.

* Regularly check to see that all nuts, bolts and fittings are securely tightened. Periodically checking all moving parts for obvious signs of wear or damage.

* Clean only with a damp cloth, do not use solvent cleaners. If you are in any doubt, do not use your product, but contact CUSTOMER SUPPORT by any of the means listed on the opposite page.

* Before use, always ensure that your product is positioned on a solid, flat surface. If necessary, use a rubber mat underneath to reduce the possibility of slipping in use.

* Always wear appropriate clothing and footwear such as training shoes when exercising. Do not wear loose clothing that could become caught or trapped during exercise.

Storage and UseYour product is intended for use in clean dry conditions. Youshould avoid storage in excessively cold or damp places as this maylead to corrosion and other related problems that are outside ourcontrol.

Weight LimitYour product is suitable for users weighing:265 LBS / 18 Stones / 120 KG or less.

ConformityThis product conforms to: (BS EN 957) - PARTS 1 and 7 Class (H) - HOME USE - Class (C). It is NOT suitable for therapeutic purposes.

If any part of your product becomes damaged, broken or badly worn do not use the equipment until the defective parts have been replaced

Warning

* Parents and others in charge of children should be aware of their responsibility because the natural play instinct and the fondness of experimenting of children can lead to situations and behavior for which the training equipment is not intended.

Exercising Information

BeginningHow you begin to exercise will vary from person to person. If youhave not exercised for a long period of time, have been inactive for awhile, or are severely overweight you MUST start slowly, increasingyour exercise time gradually, by perhaps only a few minutes for eachsession per week.

Combine a carefully structured nutritious diet with a simple buteffective exercise routine and this can help make you feel better, lookbetter and will almost certainly enable you to enjoy life more.

Aerobic FitnessAerobic exercise is simply defined as any sustained activity thatincreases the supply of oxygen to your muscles via the blood pumpedby your heart. With regular exercise, your cardiovascular system willbecome stronger and more efficient. Your recovery rate i.e. the timetaken for your heart to reach its normal resting level, will alsodecrease.

Initially you may only be able to exercise for a few minutes each day.Do not hesitate to breathe through your mouth should you need moreoxygen. Use the "talk test". If you cannot carry on a conversationwhile exercising, you are working too hard! However, aerobic fitnesswill be gradually built up with regular exercise, over the next six toeight weeks.

Do not be discouraged if it takes longer than this to begin to feel lesslethargic, everyone is different and some will achieve their targetsquicker than others. Work at your own, comfortable pace and theresults will come. The better your aerobic fitness the harder you willhave to work to stay in your target zone.


Warm UpA successful exercise programme consists of three parts, Warm Up,Aerobic Exercise and Cool Down. Never start a training sessionwithout warming up. Never finish one without cooling down correctly.Perform between five and ten minutes of stretching before startingyour workout to prevent muscle strains, pulls and cramps.

Aerobic Exercise SessionThose new to exercise should exercise no more than every other dayto start with.

As your fitness level increases, increase this to 2 in every 3 days.

When you are comfortable with your routine, exercise for 6 days perweek. Always take at least one day off per week.

Exercising in your Target ZoneTo ensure that your heart is working in its exercise target zone, youneed to be able to take your pulse. If you do not have a pulse monitor(either from the product you are using or a proprietary independentunit) you will need to locate the pulse in your carotid artery. This issituated in the side of the neck and can be felt by using the index andmiddle fingers. Simply count the number of beats you feel in 10seconds and then multiply by six to get your pulse rate. This shouldbe taken before you start to exercise for easy reference.

People who have a greater aerobic fitness, have a lower resting pulselevel and will also be able to exercise with a higher pulse level.

Target ZoneTo determine your target zone, see the chart opposite. If you are newto exercise and by definition unfit, refer to the left column. If youexercise regularly and have good aerobic fitness, refer to the rightcolumn.


USERSAGE(Years)20-2425-2930-3435-3940-4445-4950-5455-59

60 and over

UNCONDITIONEDTARGET ZONE - A(Beats per Minute)

145 - 165140 - 160135 - 155130 - 150125 - 145120 - 140115 - 135110 - 130105 - 125

CONDITIONED TARGET ZONE - B(Beats per Minute)

155 - 175150 - 170145 - 165140 - 160135 - 155130 - 150125 - 145120 - 140115 - 135

Cool DownTo decrease fatigue and muscle soreness, you should also cool downby walking at a slow relaxed pace for a minute or so, to allow yourheart rate to return to normal.

Warm Up and Cool Down ExercisesHold each stretch for a minimum of ten seconds and then relax.Repeat each stretch two or three times. Do this before your AerobicExercise session and also after you have finished.

Head RollRotate your head to the right for one count, feeling a slight pull on theleft side of your neck. Next, rotate your head back for one count,stretching your chin. Then rotate your head to the left for one count,feeling a slight pull on the right side of your neck. Lastly, drop yourhead to your chest for one count. Repeat 2 to 3 times.

Toe TouchSlowly bend forward from your waist, letting your back and shouldersrelax as you lower your trunk. Gently stretch down as far as iscomfortable and hold for 10 seconds.

Target Zone (con't)


Shoulder LiftRotate and lift your right shoulder up towards your ear for one count.Relax then repeat for the left shoulder.Repeat 3 - 4 times.

Calf / Achilles StretchTurn towards the wall and place both hands on it. Support yourselfwith one leg while the other is placed behind you with the sole flat onthe floor. Bend the front leg and lean towards the wall, keeping therear leg straight so that the calf and Achilles tendon are stretchedhold for 5 seconds. Repeat with the other leg. Repeat 2 - 3 times.

Side StretchOpen both arms to the side and gently lift them above your head.Reach your right arm as high as you can for one count, gentlystretching the muscles of the stomach and lower back. Repeat theaction with your left arm.Repeat 3 - 4 times.

Inner Thigh StretchSit on the floor and pull your legs toward your groin, the soles of yourfeet together. Hold your back straight and lean forward over your feet.Tighten the thigh muscles and hold for 5 seconds. Release and repeat3 - 4 times.

Hamstring StretchSit on the floor with your right leg extended and place your left footflat against the right inner thigh. Stretch forward toward the right footand hold for 10 seconds. Relax and then repeat with the left legextended.Repeat 2 - 3 times.


Basic Aerobic Training ProgrammeFor your basic Aerobic Exercise routine we suggest that you try thefollowing. Remember, breathe correctly, exercise at your own paceand do not over-train as injury may result.

Week 1 & 2Warm Up 5 - 10 MinutesCool Down 5 Minutes




Week 9 & beyondWarm Up 5 - 10 MinutesCool Down 5 Minutes

Exercise 4 minutes at 'A'Rest 1 minuteExercise 2 minutes at 'A'Exercise slowly 1 minute

Exercise 5 minutes at 'A'Rest 1 minuteExercise 3 minutes at 'A'Exercise slowly 2 minutes

Exercise 6 minutes at 'A'Rest 1 minuteExercise 4 minutes at 'A'Exercise slowly 3 minutes

Exercise 5 minutes at 'A'Exercise 3 minutes at 'B'Exercise 2 minutes at 'A'Exercise slowly 1 minuteExercise 4 minutes at 'A'Exercise slowly 3 minutes

Exercise 5 minutes at 'A'Exercise 3 minutes at 'B'Exercise 2 minutes at 'A'Exercise slowly 1 minuteRepeat entire cycle 2 or 3times

This is only a suggested programme and may not suit everyindividual's needs.


EXERCISING WITH YOUR AIR MAGNETIC ROWERIt is possible to use your HURRICANE R2i in two different ways, to increase cardiovascular fitness and create lower body / upper body leg and arm strength.

It is possible to manually increase or decrease the rowing resistancefor aerobic workouts on your HURRICANE R2i Rowing Machine in order to build cardiovascular fitness. However, the rowing-grip strength alsoincreases proportionately with the rowing speed and effort. E.g. theharder or quicker you row, the more resistance, or drag is created bythe Air Fanwheel and Magnetic braking system.

As with all aerobic exercise, you should exercise at a constant,reasonable pace when warmed up. (See the section about Warm-Upand Target Heart Rate Training elsewhere in this booklet). The aerobicbenefit of the exercise will increase as the rowing rate increases andyour cardio-vascular fitness will benefit as a result. The muscles in thelegs, thighs, arms and lower back will also be strengthened by therowing action.

STRENGTH WORKOUTAs with the Aerobic Workout, it is possible to directly increase the rowing resistance for a full strength workout on your HURRICANE R2iin order to build muscle strength. If you increase your rowing-grip strength, more resistance, or drag is created by the Air Fanwheel and Magnetic braking system.

AEROBIC WORKOUT


EXERCISE MONITOR USER INSTRUCTIONSYour Exercise Monitor has been specially designed to help you plan and view your exercise performance.

EXERCISE MONITOR FUNCTIONS ENTER KEY ~ (Function choice key and confirm)UP KEY ~ (Set up and increase each value TIME / DISTANCE / CALORIES / PULSE)DOWN KEY ~ (Set down and decrease each value TIME / DISTANCE / CALORIES / PULSE)RESET KEY ~ (Clean the pre-set value to 0)TOTAL RESET KEY ~ (Total reset all pre-setting function value)

MONITOR FUNCTION SPECIFICATIONS SPMSTROKESTOTAL STROKESTIMETIME/500MDISTANCECALORIESTP (TEMPO)

0~10~9990~99990~99990:00~99:59 (Count up and down are available) 0:00 ~ 99:590.00~99.99 km (Count up and down are available) 0~9999 (Count up and down are available)0~10, Meaning rhythm ( 0-10 seconds)

Two batteries are used for this monitor computer. SUM3 SIZE AA (1.5V)Keep far away from rain and wet place.

Note


USING YOUR EXERCISE MONITOR 1. The beeper beeps a long sound after the battery is installed, and LCD are lit up for 2 seconds, then it enters initial workout mode.

2. Input different function value by UP / DOWN key, and then press MODE key confirm and jump to next function value setting.

2-1 Press MODE key to set up TIME, DISTANCE, CALORIES and PULSE show as follows. 2-2 When you set up TIME, the value of “TIME” will be flashing. Press “SET” key to set up the value and then press “MODE” key to confirm the setting and skip to next function value setting. You can press “RESET” key to clear the setting function value. Other setting is the same process. 2-3 The setting value counts down to “0” or “RESET” to “0” while user is training, the console/computer will be accumulated ( counting up) automatically from zero. Please find previous function setting range. 2-4 While the value is counting down from a presetting value to 0, the beeper will beep to alarm and the relevant window will be flashing.

3. In any time, if user don’t want to set TIME / DISTANCE / CALORIES / PULSE /STROKE / TEMPO, he can start to begin exercise.

4. TP-TEMPO The rowers set his/her rowing rhythm 0-10 second, if rower set 1, the computer will launch BI sound per second, and 2-10 means same, and then to hearing BI to control rowing speed.

5. STROKES : counting 1 will be rowing to back and return to front as one time.

5-1 Before start rowing, the rower body is in the front and oar is in the back.

5-2 When start rowing exercise, oar is in the front and rower body in the back.

6. RESET Press “MODE” key to 2 seconds or “RESET” key, the function value will erase to zero.


EXERCISE No. 1THE COMPLETE ROWING ACTIONThis exercise will help tone and strengthen the muscle groups in yourlegs, arms, shoulders, back and stomach.

Start as shown in Fig. 1 with the rowing-grip fully ‘home’. Slide downon the seat, knees bent and grasp the rowing-grip.

Slowly move backwards, keeping a straight back, extending the legsand pulling the rowing-grip towards your chest.

Return to the start position and repeat.

EXERCISE No. 2ARMS ONLY ROWINGThis exercise will help isolate the muscles in your arms, shoulders,back and stomach.

Start as shown in Fig. 4 with your legs straight. Lean forward andgrasp the rowing-grip. In a gradual and controlled manner, return tothe fully upright position, curling, (overhand grip for Triceps muscleexercise) or pulling, (underhand grip for Biceps muscle exercise) therowing-grip towards the chest until fully extended.

Return to the start position and repeat.

EXERCISE No. 3LEGS ONLY ROWINGThis exercise will help tone and strengthen the muscles in your legsand back.

Start as shown in Fig. 7 with your back straight and armsoutstretched. Slide down on the seat, knees bent and grasp therowing-grip.

Extending your legs only and ensuring that you keep your back andarms straight, push your body back toward the end of the rower mainrail. Return to the start position and repeat.

FIG.1

FIG.4

FIG.7

Incorrect or excessive training maydamage your health. Please read theexercise information first.

Note

hurricane r2i - orbit fitness · become caught or trapped during exercise. storage and use your...

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