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See Limited Warranty Card for details. Save your sales receipt. (You may wish to staple it into this manual.) 5K 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 TABLE OF CONTENTS TABLE OF CONTENTS Important Safety Instructions...........................................................2 Unit Warning Label............................................................................3 Specifications & Parts .......................................................................3 Introduction .......................................................................................4 Assembly Instructions.....................................................................5-8 Changing Handles............................................................................8 Adjustments .......................................................................................9 Getting Started .................................................................................9 Using Your Air Rower..........................................................................9 Operating the Computer...............................................................10 Exercise Guidelines .........................................................................11 Knowing the Basics....................................................................11 A Complete Exercise Program............................................11-12 Aerobic Exercise: How Much? How Often?...........................12 When to Exercise .......................................................................12 Measuring Your Heart Rate ......................................................13 Clothing ......................................................................................13 Tips to Keep You Going.............................................................13 Heart Rate Target Zone Chart..................................................14 Warm Up & Cool Down Stretches ...........................................15-16 Care & Storage ...............................................................................17 Workout Progress Charts ................................................................18 Exercise Data Charts ......................................................................19 New Balance Fitness Equipment ©2005 Fitness Quest Inc. All rights reserved. Made in China. Fitness Quest, Inc., d/b/a New Balance Fitness Equipment. New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc. Fitness Quest Inc. is the exclusive licensee of New Balance Athletic Shoe Inc. 7/29/05 IMPORTANT SAFETY INSTRUCTIONS EXERCISE DATA CHARTS IMPORTANT SAFETY INSTRUCTIONS EXERCISE DATA CHARTS Read all instructions before using this machine Update once a week CAUTION: Week (Date) # Of Workouts Total Workout Time Week (Date) # Of Workouts Total Workout Time 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. ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ 1) Before starting this or any other exercise 11) If you are taking medication which may ___________ ___________ ___________ ___________ ___________ ___________ program, consult your physician, who can assist affect your heart rate, a physician's advice you in determining the target heart rate zone is absolutely essential. ___________ ___________ ___________ ___________ ___________ ___________ appropriate for your age and physical 12) Use this machine only for its intended use condition. Certain exercise programs or types of as described in this manual. Do not use ___________ ___________ ___________ ___________ ___________ ___________ equipment may not be appropriate for all people. This is especially important for people attachments not recommended by the manufacturer. ___________ ___________ ___________ ___________ ___________ ___________ over the age of 35, pregnant women, or those with pre-existing health problems or balance 13) Only one person at a time should use this ___________ ___________ ___________ ___________ ___________ ___________ impairments. machine. ___________ ___________ ___________ ___________ ___________ ___________ 2) Monitor your heart rate while you exercise and 14) Do not put hands, feet, or any foreign objects on keep your estimated pulse rate within your or near this machine when in use by others. ___________ ___________ ___________ ___________ ___________ ___________ target heart rate zone. Follow the instructions on 15) Always use this machine on a level surface. ___________...