Hammer POWER ROVER PRO User Manual

Details on the environmentally friendly and recyclable materials used for packaging.

Instructions for proper disposal of the product at the end of its lifespan.

Lists all individual parts included in the product packaging for assembly.

Step-by-step instructions and diagrams for assembling the rowing machine.

Guidance on regular checks and replacement of parts for optimal equipment function.

Instructions for cleaning the equipment, ensuring no moisture enters the computer.

Explanation of the MODE, SET, and RESET buttons and their functions.

Details on what each display metric (STROKES, TIME, DISTANCE, CALORIES) represents.

Instructions on how to properly insert the AAA batteries into the computer unit.

Steps to power on the computer and set initial values or start a workout.

Describes and illustrates the incorrect and correct body posture for reaching forward.

Explains the correct sequence of body movements during the rowing stroke.

Illustrates correct and incorrect arm and wrist positioning during the stroke.

Demonstrates the correct way to extend legs, avoiding knee lock at the end of the stroke.

Provides general advice on training frequency, intensity, and consistency for fitness improvement.

Recommendations on how often to train for optimal fitness and fat burning results.

Guidance on gradually increasing training intensity to avoid fatigue and improve performance.

Advice on selecting and maintaining target heart rate zones for effective training.

Emphasizes the benefits of pulse-controlled training for optimal cardio-circulatory conditioning.

Specifies points in time to measure resting, working, and recovery pulse rates.

Explains how to calculate personal maximum heart rate and target training pulse zones.

Recommends a structure for training sessions including warm-up, main phase, and cool-down.

Guidelines for the warm-up phase of a training session.

Recommendations for the duration and intensity of the main training phase.

Guidance for the cool-down phase after completing the main training.

Explains how the body uses glycogen and fat for energy during different training durations.