Health and Safety

Safe assembly & positioning

Always have the frame lock in the locked position when the flywheel and monorail sections are connected. Failure to do so may result in injury if the unit is lifted or moved.
To avoid possible injury, use caution while attaching the monorail section to the flywheel section and while operating the frame lock.
Always ensure that you leave adequate free space around the rower clear of obstacles, walls, furniture etc to avoid contact or injury while rowing.

Consult your physician. Be sure that it is not dangerous for you to undertake a strenuous exercise program.
Carefully review the rowing technique information in the Indoor Sport Services Indoor Rowing manual. Improper technique such as extreme layback or jumping off the seat can result in injury.
Start each workout with several minutes of easy rowing for a warm-up.
Start your exercise program gradually. Row no more than 5 minutes the first day to let your body adjust to the new exercise.
Gradually increase your rowing time and intensity over the first two weeks. Do not row at full power until you are comfortable with the technique and have rowed for at least a week. Like any physical activity, if you increase the volume and intensity too rapidly, fail to warm up properly, or use poor technique, you will increase the risk of injury.
The best damper setting for a great cardiovascular workout is in the range of 3-5. Rowing with the damper setting too high can be detrimental to your training program because it may reduce your output and increase your risk of injury.
Aim for a stroke rate (spm) of between 24 and 30 spm (strokes per minute).

Only use the Indoor Rower in the way it is intended to be used. Do not use attachments not recommended by Indoor Sport Services.
Keep children under adequate supervision while they or others are using the machine.
Do not let handle fly into chain guide. Place handle against the chain guide or in handle hooks before letting go.
Pull straight back with both hands. Never twist chain or pull from side to side.
Do not row with one hand only. Abuse of the chain can result in injury.
Keep children and fingers and loose clothing away from seat rollers. Seat rollers can cause injury.
Perform proper maintenance as described in the Maintenance section of the manual.
Always put the frame lock in the locked positon before moving the Indoor Rower.

Regular maintenance will keep the machine running efficiently and safely.
Use of this machine with a worn or weakened part, such as the chain, sprockets, chain/swivel connector, handle u-bolt or shock cord, may result in injury to the user.
When in doubt about the condition of any part, Indoor Sport Services strongly advises that it be replaced immediately. Use only genuine Indoor Sport Services parts. Use of other parts may result in injury or poor performance of machine.
To avoid possible injury, use caution while attaching the monorail section to the flywheel section and while operating the frame lock.
The machine should be used on a stable, level surface.
DO NOT stand assembled rower up on end as the rower may tip over.