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Rowing machine BALTIC
Assembly and Operating Instructions
Art. No. CST-BALTIC
CSTBALTIC01.02
2
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3
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Dear Customer,
Thank you for deciding for a high-quality training equipment of the brand
cardiostrong®, the brand that makes athlete‘s hearts beat faster. cardiostrong® oers
a wide range of home tness equipment like elliptical cross trainers, ergometers,
treadmills and rowing machines. cardiostrong® equipment is the optimal equipment
for all those who want to train at home independent of goals and tness level. For
further information please visit www.sport-tiedje.com or www.cardiostrong.de.
SAFETY NOTICE
Please read all of the instructions carefully before assembly and rst
use. These instructions are intended to ensure speedy assembly and
explain safe usage. Make sure that all people exercising with the
equipment (in particular children and persons with limited physical, sensory, mental or
motor capabilities) are informed about these instructions and its content in advance.
In case of doubt, a responsible person must supervise the use of the equipment.
This equipment has been manufactured according to the latest safety knowledge. As
far as possible, potential safety hazards which could cause injury have been eliminated.
Make sure to follow the instructions carefully and that all parts are securely in place. If
required, read through the instructions again to correct any mistakes.
Please pay close attention to the safety and maintenance instructions given here. The
contract partner cannot be held liable for damage to health, accidents or damage to
the equipment when it is not used in accordance with these instructions.
The equipment is only suitable for use at home. The equipment is not suitable for
semi-professional (e. g., hospitals, clubs, hotels, schools, etc.) and commercial or
professional use (e. g., health clubs).
Retain these instructions in a safe place for future reference, maintenance or when
ordering replacement parts.
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CONTENTS
1 GENERAL INFORMATION 6
1.1 Technical data 6
1.2 Personal safety 7
1.3 Set-up place 8
2 ASSEMBLY INSTRUCTIONS, MAINTENANCE AND CARE 9
2.1 General instructions 9
2.2 Faults and Troubleshooting 10
2.3 Maintenance and service calendar 11
3 ASSEMBLY 12
3.1 Package contents 12
3.2 Montageanleitung 14
3.3 Operation instructions / Adjustments 16
4 OPERATING INSTRUCTIONS 19
4.1 Console display 19
4.2 Functions of the buttons 20
4.3 Turn on the machine 21
4.4 Programmes 22
4.4.1 Manual programme 22
4.4.2 Race programme 22
4.4.3 RECOVERY - Fitness test 23
5 WORKOUT INSTRUCTIONS 24
5.1 Heart-rate monitoring 24
5.2 Instructions for correct rowing 26
5.3 10 tips for eective rowing training 29
5.4 Designing a workout 30
5.5 Stretching exercises for leg & chest muscles 32
5.6 Workout journal 34
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6 WARRANTY INFORMATION 35
7 DISPOSAL 37
8 ORDERING ACCESSORIES 38
9 ORDERING SPARE PARTS 39
9.1 Service hotline 39
9.2 Serial number and model name 39
9.3 Parts list 40
9.4 Exploded drawing 42
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1 GENERAL INFORMATION
1.1 Technical data
LCD - display of:
+ strokes, beats per minute
+ training time in min
+ training distance in m
+ Time/500 m: average / current
+ calories burnt
+ heart rate (when using the hand sensors or a chest strap)
Resistance system: Water resistance
Total number of training programs: 3
Race programme: 1
Manual programme: 1
Recovery: 1
Weight and dimensions:
Article weight (gross, including packaging): Box1/2 - 37.9 kg
Box2/2 - 3.20 kg
Article weight (net, without packaging): 30.3 kg
Verpackungsmaße (L x B x H): Box1/2 ca. 96.5 cm x 55.5 cm x 57.2 cm
Box2/2 ca. 137.5 cm x 9 cm x 6 cm
Packaging dimensions (L x W x H): approximately 221 cm x 51 cm x 78 cm
Set-up dimensions (L x W x H): approximately 118 cm x 51 cm x 149.2 cm
Maximum user weight: 113 kg (250 lbs)
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1.2 Personal safety
+ Before you start using the equipment, you should consult your physician that this
type of exercise is suitable for you from a health perspective. Particularly aected
are persons who: have a hereditary disposition to high blood pressure or heart
disease, are over the age of 45, smoke, have high cholesterol values, are overweight
and/or have not exercised regularly in the past year.
+ Please note that working out excessively can seriously damage your health. Please
also be aware that heart rate monitoring systems might be imprecise.
+ The equipment may only be used for its intended purpose; that means for cycle
training for adults.
+ Any other usage is prohibited and potentially dangerous. The contract partner
cannot be held liable for damage resulting from improper use.
+ The equipment is strictly for use by one person at a time.
+ Children should not be allowed unsupervised access to the equipment.
+ Before starting your training, make yourself familiar with all of the equipment‘s
functions and setting options. Have an expert explain the correct usage of the
product to you.
+ Make sure that nobody is in the range of motion of the equipment while exercising.
+ Keep your hands, feet and other body parts, hair, clothing, jewelry and other
objects well clear of moving parts.
+ During use, wear suitable sports clothing rather than loose or baggy clothing.
When selecting sports shoes, think about the suitability of the sole – preferably
this should be made of rubber or other non-slip materials. Shoes with heels,
leather soles, studs or spikes are not suitable. Never work out in bare feet.
+ It is also important to take note of the information given in the workout instructions
for creating a workout plan.
+ At the rst signs of weakness, nausea, dizziness, pain, diculty in breathing or
other abnormal symptoms, stop your workout immediately and, if necessary,
consult your physician.
+ Without prior agreement from your authorized contract partner, opening the
equipment is prohibited.
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1.3 Set-up place
+ The equipment should only be used indoors, in a suciently heated and dry area
(ambient temperature between 10°C and 35°C). The equipment should not be
used outdoors or in rooms with high humidity (over 70%) like swimming pools. The
equipment should only be stored in surroundings with an ambient temperature
between 5°C and 45°C.
+ The training room should be well ventilated during training and not be exposed to
any draughts.
+ Choose a location in which to place the equipment such that there is enough free
space/clearance to the front, the rear and to the sides of the equipment (at least
1.50 m). Furthermore, the equipment should not be set up in main entrances or on
escape routes.
+ Always keep the power cable away from hot surfaces and grounds and make sure
that the cable is not stuck somewhere or becomes a „trip hazard“.
+ No objects of any type should be inserted into the openings of the equipment.
+ The equipment should be placed on a level and solid surface, any unevenness in
the oor should be leveled out.
+ A oor protective mat / equipment underlay can help to protect high-quality oor
coverings (parquet, laminate, cork, carpets) from dents and sweat and can help to
level out slight unevenness.
+ Please choose your place of set-up so that you have sucient space for exercising
in all directions. Make sure that there is a training zone of at least 30 cm on every
side and at least 15 cm in front and behind the rowing machine. It is the minimum
required space for a safe use of the equipment. The recommended free zone
surrounding the equipment should be at least 60 cm to every side and 45 cm in
front and behind the rowing
machine.
Please also make sure that the
rowing machine is not set up
in main entrances or on escape
routes.
Training zone
Recommended free zone
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2 ASSEMBLY INSTRUCTIONS, MAINTENANCE AND CARE
2.1 General instructions
+ Please check if all parts and tools belonging to the equipment are included in the
delivery and if there is any transport damage. If there are any complaints, please contact
your contract partner directly.
+ Some of the nuts and bolts to be used in assembly are already pre-mounted in order to
make set-up as easy as possible.
+ The equipment must be assembled by adults. In case of doubt, ask for assistance from
another person with technical skills.
+ Keep children away from the equipment during assembly, because small parts are
included in the delivery and may be swallowed.
+ Make sure that you have enough space (at least 1.50 m) in every direction during
assembly.
+ Do not leave any tools and packaging materials like plastic sheeting laying around to
avoid danger of suocation for children.
+ Assemble the equipment on an underlay mat or on the cardboard packaging in order
to avoid damage to the equipment and to the oor (scratches).
+ Before starting assembly, all individual parts should be placed on the oor next to each
other.
+ Read the assembly instructions carefully and assemble the equipment according to the
illustrations. Proceed carefully and cautiously.
+ First loosen all parts and check for their correct tting. Then tighten the screws using a
tool.
+ Modications to the design or improper repairs may pose a hazard to the user and
should not be carried out. The product warranty may be void as a result.
+ Only authorized service technicians are permitted to carry out all servicing and/or
repairs – it excludes maintenance and care.
+ Damaged or worn components may impair your safety and the lifespan of the
equipment. You should therefore immediately replace damaged or worn components.
Please contact your contract partner in such a case. The equipment should no longer
be used until it has been repaired. When needed, only use original cardiostrong® spare
parts.
+ Check the tightness of all screw connections once a month.
+ In order to be able to guarantee the constructively dened safety level of this equipment,
we recommend having the equipment regularly maintained (at least once a year) by
specialists (service technicians of your contract partner).
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+ The equipment may be cleaned of dust, dirt and sweat using a damp cloth. The use of
solvents should be strictly avoided. Also, make sure that no liquids (e. g. sweat) get into
the openings of the equipment (e. g. console).
+ Note of manufacturer: The pull strap is equipped with a return spring – thus the pull
strap is winded up automatically. The return spring is equipped with the smallest
possible power. The reason for the light return spring is to oer the user the biggest
training eect for the rear thigh muscles. These muscles are demanded, when the user
moves the seat forwards. If the return power would be strong, the user would be pulled.
2.2 Faults and Troubleshooting
PROBLEM
Heart rate is not received
SOLUTION
1. The chest strap cannot measure a heart rate when your skin is too dry. In order to improve
the transmission, please moisten the contacts of the chest strap.
We recommend to put some chest strap contact gel on it for longer training sessions.
2. Make sure that you wear a compatible chest strap with a 5 kHz frequency.
3. Replace the batteries, even if the chest strap is new.
4. Regarding 5 kHz chest straps, the interference of other electrical devices might be a
problem. Place your rowing machine where no other electrical devices are close to it.
5. Check the functionality of the chest strap by testing it with another equipment at your
contract partner or at a gym.
6. Contact your contract partner to check the compatibility of your chest strap. When you
have still not found a solution, contact your contract partner.
PROBLEM
LCD error – software error etc.
SOLUTION
1. Hold Reset to start the console again.
2. Start the console again by disconnecting the power cable for about 15 seconds.
3. Disconnect and connect again all cable connections, see assembly instructions.
4) Contact a service technician of your contract partner.
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The stability and the quality of this rowing machine can only be maintained, when the
rowing machine is regularly checked with respect to potential damages or signs of wear.
Please pay a special attention to the following aspects:
+ Sit down on the seat (31) and pull the handle (8) to ensure that the water system produces
a sucient resistance. Please also pay attention the seat so that it slides smoothly and
stably on the rail.
+ Clean regularly the water in the tank. The water needs to be refreshed on a regular basis
by adding a water cleaning tablet (every four to six months). NEVER use pool chlorine
(Trichlor 90 % chlorine) or chlorine bleach. The use of such products voids the warranty
and causes damages to the machine.
+Clean regularly the tank. Do NOT use any methylated spirit, chlorates, bleach or ammonia-
based liquids. The use of inappropriate cleaning agents voids the warranty and causes
damages to the machine.
+ Clean the wheels on the rail (3) with an absorbent cloth.
+ Please make sure that the ATTENTION sticker (106) is duly and well-to-read attached
to the machine. If it is missing or damaged, please contact immediately your contract
partner to get a new sticker.
+ The user/owner is obliged to do a regular maintenance.
+ Worn or damaged parts have to be replaced immediately or the rowing machine has to
be sent in for repair.
+ For maintenance and repair of the rowing machine, only original cardiostrong® spare
parts can be used.
+ Clean your rowing machine with an absorbent cloth after the training.
+ Apply a small amount of the included lubricate oil to a paper towel or clean cloth. Spread
a thin layer of the oil evenly along the rail where the rollers move. Then, wipe o any
excess oil.
Part Weekly Monthly Twice a year
Display console C I
Lubricating mobile parts I
Plastic cover
C I
Screws & cable connections
I
Water tank
C
Legend : C = Clean; I = Inspect
2.3 Maintenance and inspection calendar
The following routine works need to be done in the given intervals:
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3 ASSEMBLY
3.1 Packaging content
The package contains the parts represented in the illustration, including a power
cable with mains plug. If one of the illustrated parts is missing, please contact your
contract partner.
Main Frame x1
Seat x 1
1
31
52
Meter x 1
4
Rear Stand x 1
98 97
Right rear cover x 1 Left rear cover x 1
107
108
Syphon Pump x 1 Funnel x 1
3
Rail x 1
Hardware pack x 1
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Screws and tools
Allen Wrench (5mm)
Allen Wrench (6mm)
Combination Wrench
Socket Wrench
102
103
104
105
76 Washer (M10) 1
78
Washer (M8)
5
64 Bolt, Button Head (M8 x 1.25 x 130mm) 1
65 Bolt, Button Head (M6 x 58mm) 1
75 Screw, Round Head(M4 x 15mm)
6
81 Lock Washer (M8)
1
83 Acorn Nut (M8 x 1.25)
1
71 Bolt, Round Head (M6 x 1 x 15mm)
1
69 Bolt, Hex Head (M8 x 1.25 x 15mm) 4
28 Barrel Nut (M10 x 1.25 x 88mm) 1
W
asher (M6) 2
86 Nylock Nut (M6 x 1)
1
79
46 Fixing Lever 1
13 Stopper 2
Illustration Description No.
Illustration No. Description Qty.
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3.2 Assembly instructions
Please look carefully at all illustrated assembly steps before the assembly and do the
assembly according to the given order.
Before you unpack the Baltic rowing machine, make sure that you have a working
space of 2 m x 2.5 m.
Step 1:
Mount the rear base (4) with four screws (M8 x 1.25 x 15 mm) (69) and washers (78).
Step 2:
Slide the seat (31) on the rail (3). Mount both stoppers (13) on the rail (3) with a screw
(65), two washers (79), and a nut (86).
Step 3:
Mount the left/right cover (97/98) on the rear base (4) with four screws (75).
Remove the two adjustable end caps (25) beforehand.
Step 4:
Mount the two adjustable end caps (25)
with two screws (75). Here you might
have to turn the rail (3).
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Step 5:
Mount the rail (3) with screw (M6 x 1 x 15 mm) (71) and nut (M10 x 1.25 x 88mm) (28) on
the main frame (2). Lock the rail (3) in the unfolded position with the adjusting lever (46)
and the washer (M10) (76).
NOTE: When you have tightened the lever (46), the rear base of the frame (1) might be
slightly lifted. That is absolutely normal and will lower, when you sit down on the rowing
machine.
Step 6:
Place two AA batteries in the display (52). Mount the display holder (6) with a screw (M8 x
1.25 x 130 mm) (64), a washer (M8) (78), a lock washer (M8) (81), and a nut (M8 x 1.25) (83)
on the frame (2).
Step 7:
See detailed illustration. Clamp the eye (55) on both sensor cables (54). Then push the eye
(55) in the left cover (50). Connect the sensor cables (54) with the connection cables of the
display (52). Push the remaining cable in the left cover (50).
1
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3.3 Adjusting / setting the rowing machine
Fill and empty the tank
1) Remove the ll plug (24) from the upper tank (17).
2) See gure A – Filling with water. Place the funnel (108) in the tank. Fill the tank with a cup
of water or a syphon pump (107) and a bucket. Please pay attention to the water level
indicator on the side of the tank to ll the water in the tank at the desired level.
3) See gure B – Emptying the tank. Place the bucket beside the rowing machine. Pump the
water with the syphon pump (107) out of the tank into the bucket.
4) Once the tank is completely empty, put the ll plug (24) back in the upper tank (17). Wipe
any remaining water from the frame after having lled/emptied the tank.
NOTE:
1) Fill the tank exclusively with mains water. Do not use any well water. If mains water is not
available, please use pure water and add a water cleaning tablet. NEVER use pool chlore
or chlorine bleach. See maintenance for further tips for water tre atment.
2) The water in the tank cannot be intaken by human beings or animals. Dispose of the
water after emptying the tank.
Water level
See detailed illustration A. The water level indicator is on the side of the tank. The maximum
level for lling is 10. Do NOT ll the tank above the maximum level - it might void the
warranty. The standard level is 9. The resistance is given by the water capacity in the tank.
Example: Level 3 for a light resistance, level 9 for the highest resistance.
A. B.
108
107
107
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Storage
1) Store the rowing machine in a dry and clean place.
2) When you store the rowing machine for a year or longer, please remove the batteries
to avoid potential damages to the electronics.
3) Transport the rowing machine with the mobile wheel end caps (26) in front of the
frame (1). Grasp the rear base (4) to transport the rowing machine. Do not use the
seat (31) to transport the rowing machine. The seat (31) might move and your hands
and ngers might get pinched on the seat frame (5).
4) When you store the rowing machine longer than a month without use, please empty
the tank.
5) Please pay attention to the following steps to fold the rowing machine (see gure
for easy storage).
a) Remove the adjusting lever (46) and the washer (76) from the main frame (2).
b) Fold the rail (3) and lock it in the folded position with the adjusting lever (46)
and the washer (76). Please make sure that the rail (3) is safely locked and that it
cannot fall down.
4
26
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Insert and change batteries
1. Remove the cover at the back of the display (52).
2. The display (52) requires two AA batteries. Batteries are not included in delivery.
Please follow the illustration to insert or change the batteries.
NOTE:
1. Always replace both batteries at the same time. Do not mix old batteries with new
ones.
2. Use the same types of batteries. Do not mix alkaline batteries with other batteries.
3. Rechargeable batteries are not recommended.
4. Dispose of batteries according to your municipal regulation.
5. Do not burn batteries.
AA Batteries
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4 OPERATING INSTRUCTIONS
4.1 Console display
TIME
Set target time with UP and DOWN buttons (1 min – 99 min).
1-minute increments.
TIME/500M
Your average 500 m time is automatically displayed and is
permanently updated.
SPM Strokes per minute.
DISTANCE
Set target distance with UP and DOWN buttons (10 – 99900 m).
100-m increments.
STROKES
Set target value with UP and DOWN buttons (10 – 9990 strokes).
10-strokes increments.
TOTAL STROKES Counts the total strokes from 0 to 9999.
CALORIES
Set calorie target value with UP and DOWN buttons (10 Cal –
9990 Cal). 10-Cal increments
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PULSE
Set target value with UP and DOWN buttons (30 – 240). 1 BPM
increments. The display shows the heart rate while exercising.
The pulse is exclusively measured with a chest strap.
CALENDAR
In the sleeping mode, the display shows the year, the month,
and the day.
TEMPERATURE
In the sleeping mode, the display shows the current room
temperature.
CLOCK In the sleeping mode, the display shows the current time.
UP/ DOWN
Select settings / values.
Increase or reduce function values.
ENTER
Conrm selection.
Press it while exercising to scan each display function.
START / STOP
Start or stop the selected training programme.
RESET
Reset the computer to the main menu.
RECOVERY
Activate the recovery programme, which evaluates automatically
your tness right after the training.
4.2 Functions of the buttons
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4.3 Turn on the machine
1. Insert two AA batteries. A signal of two seconds sounds while a segment test is
done (g. 1). The display turns to the CLOCK & CALENDAR mode (g. 2).
2. First you set the year (STROKES); the month (CALORIES); the day (PULSE) in the time
window. After the conrmation, ALARM ashes. Press UP to set ON/OFF, the alarm
signal. When the signal is not displayed, press ENTER to get to the next. When the
alarm signal shows ON, press ENTER to set the alarm times (like time setting). After the
setting, you switch to the sport gures (g. 3).
3. When you are in the SPORT gures, MANUAL & RACE ash for being selected.
Press UP or DOWN to select and conrm all settings with ENTER.
g. 1
g. 2
g. 3
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4.4 Programmes
4.4.1 Manual programme
1. In the MANUAL mode, press UP to set the time. Conrm with ENTER. Press UP to set
distance, strokes, calories, pulse, and time. (Once the time is set, the distance can no
longer be set. Enter the time with /16 to change the display, when you are at START.
Once the distance is set, the time can no longer be set. Enter the distance with /16
to change the display, when you are at START.) You can change the display every 100
metres insofar neither time nor distance have been set.
2. Press START to start the training. STOP is no longer displayed.
Press UP or DOWN to select functions. When the selected function has counted down
to zero or you have pressed stop, the display stops and shows an average value.
4.4.2 Race programme
1. In the RACE mode, L1 ashes, the TIME/500M is displayed with 8:00. Press UP or
DOWN to set L1 to L15 right now. Conrm with ENTER. Then you can set the distance
of the race (500 m to 10,000 m) while DISTANCE is lighting up. Press ENTER and the
RACE gure is shown on the display.
The values of time TIME/500M are as follows:
L1 L2 L3 L4 L5 L6 L7 L8 L9 L10 L11 L12 L13 L14 L15
8:00 7:30 7:00 6:30 6:00 5:30 5:00 4:30 4:00 3:30 3:00 2:30 2:00 1:30 1:00
g. 4
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2. Press START to start the training. STOP is no longer displayed.
USER & PC is shown on the display (g. 6). The display stops once you have reached
the distance of the race previously set. Then „PC WIN“ or „USER WIN“ (g. 7) is displayed
and the energy level is also displayed after six seconds.
3. Once the race is nished, press START to start a new race.
Press RESET to leave the RACE mode.
4.4.3 RECOVERY - Fitness test
Keep wearing the chest strap after the training and press RECOVERY. All function
displays stop. Only TIME starts counting down from 00:60 to 00:00. The screen displays
your heart rate recovery level with F1, F2,… to F6. F1 stands for the best mark, F6
stands for the worst result. Continue exercising to improve your heart rate recovery
level. (Press RECOVERY again to return to the main menu.)
g. 7
g. 5 g. 6
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5 WORKOUT INSTRUCTIONS
5.1 Heart-rate measuring
only with a chest strap
CAUTION: Your training equipment is not a medical device. Dierent factors may
inuence the accuracy of the heart rate display. The heart rate display only serves as
a training aid.
Telemetric heart rate measuring
This rowing machine is already equipped with a heart rate receiver as standard. Using
a chest strap makes it possible for you to have a wireless heart rate measuring. This
optimal and ECG-precise type of measuring reads the heart rate directly from the skin
through a transmitting chest strap. The chest strap then sends the impulse to the
receiver integrated in the console.
Positioning the chest strap and moistening the electrodes:
Place the belt directly below the chest, while the transmitter should be placed on the
middle of the chest. The chest strap should sit comfortably, but not too loose. If the
belt is too loose, the contact to the electrodes may be disrupted or the belt may slip
while exercising. The transmitter turns on automatically once it is put on. In order to
allow for a precise measuring, you should moisten the rubber electrodes. This is best
done with a special chest strap contact gel, which is also used for ultrasound scans.
Note:
If you have not been active in doing sports for a longer period of time, you should
rst go to your physician in order to discuss your training with them. You should also
contact your physician in advance in the event of heart problems, high/low blood
pressure and obesity.
Training with heart rate orientation
Heart rate orientation guarantees an extremely eective and healthy training. Through
your age and the following table, you can quickly and easily read and determine the
optimal pulse for your training. An acoustic alarm will sound if your heart rate exceeds
the set target heart rate. Which target heart rate is important for which training goal
can be found out in the following.
Fat burning (weight management): The main goal here is to burn deposits of fat. In
order to achieve this training goal, a low training intensity (approximately 55% of the
maximum heart rate) and a longer training period are required.
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Cardiovascular training (cardio training): The primary goal is to increase endurance
and tness through an improved provision of oxygen through the cardiovascular
system. In order to achieve this training goal, medium intensity (approximately 75%
of the maximum heart rate) with a medium training period is required.
Anaerobic (maximum) load training: The main goal of maximum load training is to
improve recovery after short, intense loads in order to be able to quickly return to the
aerobic zone. In order to achieve this training goal, a high intensity (approximately
90% of the maximum heart rate) with short, intense load is required, which is followed
by a recovery phase in order to prevent muscle fatigue.
Example:
For a 45-year-old man or woman, the maximum heart rate is 175 (220 - 45 = 175).
The fat burning target zone (55%) is at approximately 96 beats/min.
= (220 - age) x 0.55.
The cardio target zone (75%) is at approximately 131 beats/min.
= (220 - age) x 0.75.
The maximum heart rate for an anaerobic load training (90%) is at approximately
157 beats/min. = (220 - age) x 0.9.
20
80
100
120
140
160
180
200
220
65 7060555045403525 30
200
195
190
185
180
175
170
180
150
110
146
107
175
171
166
162
157
153
148
143
139
135
131
128
124
105
102
99
96
94
91
88
85
83
113
116
120
144
139
136
150
155
160
165
Heart rate diagram for training intensity
Maximum pulse (220-age)
90% of maximum pulse - anaerobic (maximum) intensity training
75% of maximum pulse - cardiovascular training (cardio training)
55% of maximum pulse - fat burning (weight control)
Heartbeats
Age
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5.2 Instructions for correct rowing
Pull the handle bar towards the body
Incorrect
At the end, the user pulls himself/herself
forwards to the handlebar instead of the
handlebar towards the body.
Correct
At the end, the user slightly leans backwards,
keeps legs down and pulls the handlebar
towards the body, while the upper body serves
as rm stand.
Keep elbows tight to the body
Incorrect
Elbows protrude from the body and the handle
is on chest height.
Correct
Pull the handle bar towards the body. Wrists are
at and the elbows pass tightly the body. Elbows
go beyond the body, when the handle bar is
pulled on waist height.
27
BALTIC
Knees slightly bent
Incorrect
At the end of the stroke, the user stretches the
knees and legs.
Correct
Keep your legs slightly bent even in the fully
accomplished position.
Leaning too far forward
Incorrect
The body is bent too far forward. The shins are
no longer vertical. The head and shoulders are
facing the feet. The body is therefore in a weak
position to execute the movement.
Correct
The shins are vertical. The body is pressed against
the legs, the arms are completely stretched out
in front and the body is slight bent forward. This
position should be pleasant.
28
BALTIC
Rowing with bent arms
Incorrect
The user begins the movement with the arms
instead of rst pressing with the legs.
Correct
The user begins by stretching out the legs,
relaxing the back and stretching the arms.
Bent Wrists
Incorrect
The user bents the wrists during the movement.
Correct
Always execute the rowing movement with
straight wrists.
29
BALTIC
5.3 10 tips for eective rowing training
1. Set goals
What would you like to achieve with your training? Weight regulation, improved
endurance, prevent risk of disease, more mobility, cardiovascular training, etc. In order
to achieve your long-term training goal, set individual partial goals, e. g., weekly or
monthly goals.
2. Concentration on training
Try to only dedicate yourself to your training unit and do not be distracted.
3. Position yourself correctly while exercising
Make sure your movements are correct. This makes your workout more ecient and
you avoid a false posture. Please see our recommendations for better rowing in the
chapter before.
4. Correct breathing
Do not overexert yourself physically and mentally by starting with resistance levels
that are too high. Start slowly and increase the resistance steadily. Aim for regular and
calm breathing.
5. Keep yourself properly hydrated
Drink, drink, drink! Have a drinking bottle close by during your workout.
6. Sucient recovery periods
Allow your body and your muscles enough time to recover after your workout. Only a
relaxed muscle will be fully operational again.
7. Choose a diversied program
Switch your focus between dierent muscle groups and dierent levels of intensity
during your workout.
8. Creating the right workout
Every training session should have a warm-up phase, a cool-down phase and a
targeted stretching. It increases physical and mental performance and prevents
injuries and sore muscles.
9. Workout journal
Keep a record of your training sessions. Note the date, resting pulse, active pulse,
recovery pulse, resistance level, time, distance, calories burnt and tness level.
30
BALTIC
10. Reward yourself
Do something good for you and your body after training or after achieving a partial
goal. Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious
salad.
5.4 Designing a workout
We recommend two or three workouts per week. Warm up for about ve minutes
before starting each workout. Finish the workout with a cool-down and targeted
stretching.
Warm-up approx. ve minutes Dynamic movement of large muscle groups at
a low intensity. Core body temperature increases
and the metabolic process is speeded up.
WEEK 1 + 2
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
Wed 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
Fri 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
WEEK 3 + 4
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 25 min. Slow speed, no
resistance
35 min. Vary speed, keep
resistance low
Wed 25 min. Slow speed, no
resistance
35 min. Vary speed, keep
resistance low
Fri 25 min. Slow speed, no
resistance
35 min. Vary speed, keep
resistance low
31
BALTIC
WEEK 5 + 6
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 30 min. Moderate speed, keep
resistance low low
40 min. Vary speed, keep
resistance low
Wed 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
Fri 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
WEEK 7 + 8
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Wed 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Fri 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Cool-down approx. ve minutes Finish your training at low resistance and at slow
speed. Allow your body to gently slow back down.
32
BALTIC
5.5 Stretching exercises for leg & chest muscles
1. Exercise: Stretching of front thigh / leg extension (quadriceps)
• Stable position, grab arches of feet
• Pull heel towards buttocks, knee points downwards
(no abduction)
Straight upper body, avoid tilting the pelvic forward
(hollow back) by tensing the abdominal muscles
• Change legs
2. Exercise: Stretching the back thigh / leg curl (hamstring)
• Pull thigh towards upper body with both
hands
• Stretch through increased stretching in
the knee joint
The lower leg maintains contact with the
oor, keep hips bent
• Change legs
Trapezius
Biceps
Pectoralis major
Straight abdominal
muscle
M. Extensor
digitorum
Gastrocnemius
Tibialis anterior
muscle
Quadriceps
Ileopsoas
Obliquus externus
Dentatus anterior
Deltoid muscle
Sternocleidomastoideus
Trapezius
Elevator scapolae
Rhomboid
muscle
Major back
muscle
Anconaeus
Gluteus
maximus
Adductor
Gastrocnemius
Soleus
Musculus
semimembranosus
Thigh biceps
Extensor
digitorum
Arm-radius muscle
Triceps
Deltoid muscle
Splenius capitis
Sartorius muscle
M. Teres major
33
BALTIC
3. Exercise: Stretching the calf muscles (gastrocnemius)
• Place feet parallel to each other pointing
forward, the heels touch the oor
• Support yourself on a chair coming from a
lunge
• Move your body weight to the front leg, press
your heel from the rear leg towards the oor
and hold the contact
• Slowly stretch your knee of the rear leg until
you feel the stretch in your calves
• Change legs
4. Exercise: Stretching the chest muscles (pectoralis major)
• Stand parallel to a wall
• Place your forearm at 90° to the wall with the
elbow just above shoulder height
Turn your head and upper body gradually to the
opposite sides until you feel a stretch in the front
chest, of the shoulder being leaned on
• Pay attention to tension in your abdominal and
gluteal muscles
Your weight is on your front leg
• Change legs
All recommendations of these instructions apply solely to healthy persons and
are not suitable for those with heart or cardiovascular problems. All of the tips
are intended only as a guide to help you create a workout. Your physician can
oer appropriate advice for particular, personal requirements.
We hope you enjoy your workout and have a lot of success!
34
BALTIC
5.6 Workout journal
Date
Training weight
Time (min.)
Calories burnt Body weight
Distance
Ø Pulse
Resistance level
I feel ...
(Copy template)
35
BALTIC
6 WARRANTY INFORMATION
cardiostrong‘s tness equipment is subject to strict quality controls. However, if a
tness equipment purchased from us does not work perfectly, we take it very seriously
and ask you to contact our customer service as indicated. We are happy to help you
by phone via our service hotline.
Error descriptions
Your tness equipment is developed for long-term, high-quality training. However,
should a problem arise, please rst read the operating instructions. For further
assistance, please contact your contract partner or call our service hotline. To ensure
your problem is solved as quickly as possible, please describe the defect as exactly as
possible.
In addition to the statutory warranty, we provide a warranty for every tness
equipment purchased from us according to the following provisions.
Your statutory rights are not aected.
Warrantee
The warrantee is the rst/original buyer and/or any person who received a newly
purchased product as a gift from the original buyer.
Warranty periods
The following warranty periods begin on delivery of the tness equipment.
Model Use Full warranty
Baltic Home use 24 months
Repair costs
According to our choice, there will either be a repair, a replacement of individual
damaged parts or a complete replacement. Spare parts, that have to be mounted
while assembling the equipment, have to be replaced by the warrantee personally
and are not a part of repair. After the expiration of the warranty period for repair costs,
a pure parts warranty applies, which does not include the repair, installation and
delivery costs.
36
BALTIC
The terms of use are dened as follows:
• Home use: solely for private use in private households up to 3 hours per day
• Semi-professional use: up to 6 hours per day (e. g. rehabilitation centers, hotels,
clubs, company gyms)
• Professional use: more than 6 hours per day (e. g. commercial gyms)
Warranty service
Within the warranty period, equipment which develops faults as a result of material
or manufacturing defects, will be repaired or replaced at our discretion. Ownership
of equipment or parts of equipment which have been replaced is transferred to us.
The warranty period is not extended nor does a new warranty period begin following
repair or replacement under the warranty.
Warranty conditions
For the warranty to be valid, the following steps must be taken:
Please contact our customer service by email or phone. If the product under warranty
has to be sent in for repair, the seller bears costs. After expiry of the warranty, the buyer
bears the costs of transport and insurance. If the fault is covered by our warranty, you
will receive a new or repaired equipment in return.
Warranty claims are invalid in case of damage resulting from:
• misuse or improper handling
• environmental inuences (moisture, heat, electrical surge, dust, etc.)
• failure to follow the current safety measures for the equipment
• failure to follow the operating instructions
• use of force (e. g. hitting, kicking, falling)
• interventions which were not carried out by one of our authorized service centers
• unauthorized repair attempts
Proof of purchase and serial number
Please make sure that you are able to provide the appropriate receipt when claiming
on your warranty. So that we can clearly identify the model of your equipment, and
for the purposes of our quality control, you will need to give the serial number of
your equipment, when contacting the service team. Where possible please have your
serial number and your customer number ready when you call our service hotline. It
will help us to deal with your request swiftly.
If you cannot nd the serial number on your tness equipment, our service team is at
your disposal to oer further information.
37
BALTIC
Service outside of the warranty period
We are also happy to issue an individual cost estimate if there is a problem with your
tness equipment after the warranty has expired, or in cases which do not fall under
the terms of the warranty, e. g. normal wear and tear. Please contact our customer
service team to nd a quick and cost-eective solution to your problem. In such a case
you will be responsible for the delivery costs.
Communication
Many problems can be solved just by speaking to us as your contract partner. We
know how important it is to you as a user of the tness equipment to have problems
solved quickly and simply, so you can enjoy working out with minimal interruption.
For that reason, we also want to resolve your queries quickly and in a straightforward
manner. Thus, please always keep your customer number and the serial number of
the faulty equipment handy.
7 DISPOSAL
At the end of its operational life, this equipment cannot be disposed
of in normal household waste. Instead, it must be disposed of via an
electricals recycling centre. Further information can be obtained from
your local authoritys recycling service.
The materials can be recycled as per their symbols. Through the reuse, recycling
of materials or other forms of recovery of old equipment, you make an important
contribution to the protection of the environment.
Note for battery disposal
Do not dispose of used batteries in the household waste. Being the end-user, you are
obliged to dispose of used batteries at a commercial or municipal collection point.
You can also give the batteries, which you received from us, to one of our stores or
send these to our warehouse postage free (see contact details at the end of these
instructions).
Pb = Battery contains more than 0.004 percent by weight of lead.
Cd = Battery contains more than 0.002 percent by weight of cadmium.
Hg = Battery contains more than 0.0005 percent by weight of mercury.
38
BALTIC
8 ORDERING ACCESSORIES
Sport-Tiedje oor mat, size XXXL
Art. No. ST-FM-XXXL
Polar transmitter chest strap T34
uncoded
Art. No. T34
Chest strap contact gel 250ml
Art. No. BK-250
Sport-Tiedje Chlorine Tablets
Value Pack (10 pcs.)
Art. No. ST-CT167
39
BALTIC
9 ORDERING SPARE PARTS
9.1 Service hotline
So that we can give you the best possible service, please have your model name, part
number, serial number, exploded drawing and parts list ready.
SERVICE-HOTLINE
9.2 Serial number and model name
Before assembling your equipment, nd the serial number on the white sticker and enter
it in the appropriate space.
Serial number:
Brand / category: Model name:
cardiostrong rowing machine Baltic Rower
+31 172 619961
info@tshop.nl
Ma. - Do. 9:00 - 17:00
Vr. 9:00 - 21:00
Za. 10:00 - 17:00
+33 (0) 172 770033
+49 4621 4210-933
service-france@sport-tiedje.fr
Lun. - Ven. 8:00 - 18:00
Sam. 9:00 - 18:00
80 90 16 50
+49 4621 4210-945
info@t-tness.dk
Ma. - Fr. 8:00 - 18:00
Lø. 9:00 - 18:00
+44 141 876 3972
orders@powerhousetness.co.uk
Mon. - Fri. 9:00 - 17:00
+49 4621 4210-0
service-int@sport-tiedje.de
Mon - Fri 8:00 - 18:00
Sat 9:00 - 18:00
+49 4621 4210-0
+49 4621 4210-699
service@sport-tiedje.de
Mo. - Fr. 8:00 - 18:00
Sa. 9:00 - 18:00
DE
NL
DK
UK
FR
INT
40
BALTIC
9.3 Parts list
No. Qty. Description No. Qty. Description
1 1 Base Frame 33 2 Pedal Strap
2 1 Main Frame 34 4 Roller
3 1 Rail 35 1 Plastic Washer(§40*§20.5*2.0)
4 1 Rear Stand 36 1 Front endcap
5 1 Seat Carriage 37 2 Plastic Bushing
6 1 Meter Post 38 2 Strap/Bungee Pulley Bushing
7 1 Support Plate 39 1 Round Plug (ø20mm)
8 1 Handlebar 40 1 Strap/Bungee Pulley
9 1 Rail connector 41 1 Shaft Retainer
10 1 Impeller 42 1 Idle Roller
11 1 Impeller Shaft 43 1 Strap Pulley
12 1 Rail Support Plate 44 2 Bungee Pulley
13 4 Stopper 45 1 Small Bungee Pulley
14 3 Strap Pulley Bushing 46 1 Fixing Lever
15 2 Bungee Cord Pulley Bushing 47 1 Hook Pad
16 2 Small Bungee Cord Pulley Bushing 48 1 Spring Pin (ø6 x 57mm)
17 1 Upper Tank 49 1 E Ring (ø10mm)
18 1 Lower Tank 50 1 Left Cover
19 1 Rubber Ring Seal 51 1 Right Cover
20 4 Lower Pad (50*50*T2.0 ) 52 1 Meter
21 4 Upper Pad (25*50*T2.0 ) 53 1 Sensor Holder
22 4 Plastic Washer (§13*§6.5*1.5) 54 2 Sensor Wire
23 1 Impeller Shaft Seal 55 1 Grommet
24 1 Fill Plug 56 1 Magnet
25 2 Adjustable Endcap (oval 40mm x 80mm) 57 1 One-way Bearing (FCB-20)
26 2 Wheel Endcap (ø76mm) 58 4 Bearing (6000zz)
27 2 Round Endcap (ø76mm) 59 4 Bolt, Round Head(M8 x 32mm)
28 1 Barrel Nut(M10x1.25x88mm) 60 2 Carriage Bolt (M10 x 1.25 x 85mm)
29 2 Rectangular Plug (25mm x 50mm) 61 1 Set Screw (M5 x 0.8 x 8mm)
30 2 Oval Plug (15mm x 30mm) 62 2 Bolt, Round Head(M8 x 20mm)
31 1 Seat 63 3 Bolt, Round Head (M10 x 1.5 x 95mm)
32 2 Pedal Support 64 1 Bolt, Button Head (M8 x 1.25 x
135mm)
41
BALTIC
No. Qty. Description No. Qty. Description
65 1 Bolt, Button Head (M6 x 58mm) 87 12 Stainless Nylock Nut (M3 x 0.5)
66 1 Bolt, Button Head (M8 x 1.25 x 95mm) 88 1 Bungee Cord
67 1 Bolt, Round Head (M8 x 1.25 x 65mm) 89 2 Nylon Strap
68 1 Bolt, Button Head (M8 x 1.25 x 65mm) 90 1 Plate
69 4 Bolt, Hex Head (M8 x 1.25 x 15mm) 91 2 Pedal Cap
70 1 Bolt, Button Head (M6 x 1 x 50mm) 92 2 Bolt, Flat Socket Head (M4x 1.25 x
12mm)
71 7 Bolt, Round Head (M6 x 1 x 15mm) 93 8 Nylock Nut (M5 x 0.8)
72 4 Stainless Bolt, Button Head (M6 x 1 x
15mm)
94 1 Manual
73 8 Bolt, Round Head (M5 x 0.8 x 12mm) 95 1 Strap
74 12 Stainless Screw, Round Head (M3 x 0.5
x 20mm)
96 1 Plastic Washer (ø20.5 x ø60 x 2mm
thick)
75 25 Screw, Round Head (M4 x 16mm) 97 1 Left rear cover
76 1 Washer (M10) 98 1 Right rear cover
77 4 Arc Washer (M10) 99 1 Left front Cover
78 9 Washer (M8) 100 1 Right front cover
79 4 Washer (M6) 101 4 bolts (M5*10)
80 2 Lock Washer (M10) 102 1 Socket Wrench
81 1 Lock Washer (M8) 103 1 Allen Wrench(5mm)
82 2 Acorn Nut (M10 x 1.5) 104 1 Allen Wrench(6mm)
83 1 Acorn Nut (M8 x 1.25) 105 1 Combination Wrench
84 3 Nylock Nut (M10 x 1.5) 106 1 Caution Lable
85 7 Nylock Nut (M8 x 1.25) 107 1 Syphon Pump
86 2 Nylock Nut (M6 x 1) 108 1 Funnel
42
BALTIC
9.4 Explosed drawing
PARA
43
BALTIC
CONTACT
Company head oce
Sport-Tiedje GmbH
Flensburger Str. 55
24837 Schleswig
Hotline for Technical Information
DISCLAIMER
©2010 cardiostrong® is a registered brand of the company Sport- Tiedje
GmbH. All rights reserved. Any use of this trademark without the explicit
written permission of Sport-Tiedje is prohibited.
Product and manual are subject to change. Technical data can be changed without
advance notice.
Please nd a detailed overview including address and opening hours for all specialist
tness stores of the Sport-Tiedje Group in Germany and abroad on the following website.
www.sport-tiedje.com/en/stores
+31 172 619961
info@tshop.nl
+33 (0) 172 770033
+49 4621 4210-933
service-france@sport-tiedje.fr
80 90 16 50
+49 4621 4210-945
info@t-tness.dk
+44 141 876 3986
support@powerhousetness.co.uk
+49 4621 4210-0
service-int@sport-tiedje.de
www.sport-tiedje.com
www.cardiostrong.de
+49 4621 4210-0
+49 4621 4210-698
technik@sport-tiedje.de
DE
NL
DK
UK
FR
INT
Rowing machine BALTIC
37

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