Merach Rowing Machine Manual: How to Use the Merach Q1S Rowing Machine

Are you tired of always working out on the same equipment at the gym? Want to try new exercises but worried you won't use them correctly? The rowing machine could be the fresh challenge you’re looking for. It’s not only a favorite in gyms but also a top choice for home workouts because it engages nearly every major muscle group, providing both cardiovascular benefits and strength training.

However, beginners often misuse the machine, especially when there is no professional coach to guide them at home. Mastering the correct form is not only the first step to using the rowing machine effectively but also the key to avoiding potential injuries.

In this guide, we will provide you with a detailed Merach Q1S Magnetic Resistance Rowing Machine manual. Here you will find information on how to use the rowing machine, basic maintenance and recommendations, as well as possible problems and solutions to increase the machine's usage time and capabilities.

When you receive the Q1S Rowing Machine package, you must check that it contains all the necessary parts. Missing parts may lead to failure to set up the rowing machine or problems with the machine's performance in the future.

1.1 Components Included

Here is a packing list of the Q1S Rowing Machine:

NO.	Part Name	Qty-	NO.	Part Name	Qty-
A1	Main frame assembly	1	24	Mushroom head square neck bolt	2
A2	Rail bar assembly	1	27	Hexagon socket head flat head bolt	8
A3	Front leg assembly	1	36	Flat washer	6
A4	Rear leg assembly	1	37	Arc spacer	4
A5	Seat plate assembly	1	38	Spring washer	4
A6	Left pedal	1	73	Hexagon head bolts	2
A7	Right pedal	1	80	Flat washer	2
A8	Pedal limit shaft set	1	T1	Multi-function wrench	1
A9	Seat cushion	1	T2	L-shaped wrench	1
22	Hexagon domed cap nut	2	C1	AAA battery	2

Carefully checking the list of parts for the Q1S Rowing Machine is very important for the performance and safety of the machine. If any items are missing, please contact our customer service immediately before installation.

1.2 Rowing Machine Assembly Instructions

To use a rowing machine correctly, you must assemble it correctly. Every Merach rowing machine is 80% pre-assembled, so you don't have to worry about complicated installation. You can set up your indoor rowing machine in just 6 steps.

Step 1: Install the Front Leg

• Tools & parts: Multi-function wrench, mushroom head square neck bolts, 2 flat washers, and hexagon domed cap nut.
• Attach the front leg assembly to the main frame and tighten all parts securely.

Step 2: Install the Rear Leg

• Tools & parts: L-shaped wrench, hexagon socket flat round head bolts, flat washer.
• Connect the rear leg assembly to the rail bar assembly and tighten.

Step 3: Assemble & Install the Seat

• Tools & parts: L-shaped wrench and the pre-installed hexagon socket flat round head bolts.
• Using the L-shaped wrench and the pre-installed hexagon socket flat round head bolts, attach the seat plate assembly to the seat cushion and tighten.
• Slide the seat cushion set onto the rail bar assembly in the correct direction (refer to image).

Step 4: Attach Rail Bar Assembly to Main Frame

• Tools & parts: L-shaped wrench, hexagon socket flat head bolts, spring washer, and arc spacer.
• Put the rail bar assembly into the main frame assembly to ensure it is in place.
• Use the L-shaped wrench, hexagon socket flat head bolts, spring washer, and arc spacer to secure and tighten.

Step 5: Install Pedals

• Tools & parts: Multi-function wrench, hexagon head bolts.
• Install the left pedal and right pedal on the main frame assembly and tighten them using the multi-wrench and hexagon head bolts.

Step 6: Install Pedal Limit Shaft

• Tools & parts: Multi-function wrench, hexagon head bolts, and pre-installed hexagonal thin nuts.
• Stand the rowing machine upright as shown in the image.
• Use the multi-tool wrench, hex bolts, and pre-attached hex nuts to secure the pedal limit shaft to the main frame, then tighten everything securely.

If you still have questions, watch the video to learn how to assemble your Q1S Rowing Machine.

1.3 Battery Replacement Guide

The Q1S Rowing Machine is equipped with two trial AAA batteries that have passed MSDS certification. These batteries may not provide the same life as standard batteries. In order to ensure they are functioning, please replace them in time.

Step 1: Open the Battery Cover

Turn the monitor to the back and find the battery cover. Press the latch downward in the direction of the arrow and slide the cover out slightly.

Step 2: Insert the Battery

Place the battery into the slot, matching the polarity (+ / -) as shown in the image. Make sure it sits firmly in place.

Step 3: Close the Battery Cover

Gently replace the cover on the electronic watch in the direction shown. Push it inwards until it clicks into place.

Before doing a workout on a rowing machine, it's important to know the role of each button so you can set the intensity of your workout based on your own situation.

2.1 Rowing Machine Settings Instructions

The Q1S Rowing Machine has the following main settings:

• 16-segment fine-tuning resistance adjustment: The Q1S Rowing Machine offers 16 different resistance settings, letting you customize the workout intensity to suit your preferences.
• Rear-foot tube group foot pad adjustment: You can adjust the adjustable foot pads on the rear leg set according to your needs so that the machine is stable and does not shake.
• Adjustable footrest adjustment: Lay the machine platform flat on the ground, and adjust the adjustable footpads to 5-10 mm from the ground.
• Mode button: Short press to select and long press to reset time/times/calories.
• Set button: Set time/count/calorie in non-scanning mode.
• Reset button: Press to reset the set time/times and calories.
• CNT: Display the current exercise times.
• T-CNT: The total number of exercises since the battery was installed.

2.2 Warm-Up Phase

Since rowing machines work the entire body, it is important to understand how to warm up for rowing machine before use. Please stretch for 5-10 minutes before and after exercise in the following order and steps to avoid injury.

• Shoulder Circles: Stand with your arms hanging naturally at your sides. Slowly perform shoulder circles forward and backward, 10 times in each direction, to help relax the shoulder muscles.
• Arm Stretch: Extend one arm straight out. Use the other hand to gently pull the elbow of the extended arm. Hold for 20 seconds, then switch arms and repeat. This stretches the triceps and shoulders.
• Back Stretch: Cross your hands and extend them forward, feeling the stretch in your back muscles. Hold for 20 seconds.
• Hamstring Stretch: Step one foot out in front of you, keeping the heel on the floor and toes pointing up. Gently hinge forward at the hips until you feel a stretch along the back of your thigh. Hold for about 20 seconds, then switch sides.
• Hip Mobility: Perform standing hip circles, 10 times in each direction, to improve hip joint flexibility.

2.3 Start Rowing Machine Workout

After stretching thoroughly, you can begin your rowing machine workout.

Step 1: Catch

Keep your wrists flat and grip the handle. Set your feet in the footrests and tilt your upper body forward a bit. Keep your back and arms straight.

Step 2: Drive

Begin by using your legs. Push against the pedals while keeping your back straight. As your legs near full extension, begin pulling the handle toward you.

Step 3: Finish

Pull the handle toward the area between your chest and belly button.

Step 4: Recovery

Reverse the motion and return to the starting point. Then repeat.

2.4 Merach Rowing Machine App

After purchasing a rowing machine, you will receive a 180-day Merach membership to get free workout courses and access additional functions and features. Please contact us after receiving the product to get an exclusive redemption code. Please include your order ID and Merach app username and follow these steps to connect your rowing machine:

• Download the Merach app in the App Store or Google Play.
• Open the Merach app to log in or sign up.
• Follow the instructions to set up your device.

2.5 Rowing Machine Safety Rules

• Please consult your physician to determine if you have any medical or physical conditions that could put your health and safety at risk or prevent you from using the equipment properly. Your physician's advice is essential if you are taking medication that affects your heart rate, blood pressure, or cholesterol level.
• Please always pay attention to your body signals. If you experience any symptoms (including headache, chest pain, irregular heartbeat, shortness of breath, dizziness, or any discomfort), stop exercising immediately and consult your physician.
• Please wear sports clothes, sports shoes, or other proper clothes. Loose-fitting clothing is not recommended, as loose clothing may get caught in the machine, hindering operation and possibly causing an injury.
• Place your indoor rowing machine horizontally on the ground. To prevent damage to the floor, you can lay a protective layer over it.
• Always keep children and pets away from the machine. The machine is for adult use only.

Here are some common issues users may encounter and how to resolve them. If you still cannot resolve the issue, please contact our customer support.

1. Monitor not tracking workout data: Make sure one of the console cables on the back of the console is connected.
2. Monitor not working: Open the battery cover on the back of the monitor, and check whether the positive and negative poles of the battery are installed correctly, or replace the battery.
3. Not connected to the app: Check whether other members are connected to Bluetooth at the same time. If so, unbind and reconnect.
4. Feeling no rowing resistance: Check whether the handle falls off during the movement. The belt may be stuck in the pulley groove. Adjust the belt to the center of the pulley.
5. Pedals wobble or straps are loose: Check whether the left and right foot straps are tight enough. Check whether the fixing screw of the middle pedal shaft at the bottom of the middle of the machine is tight enough.
6. Too much noise: You can apply some car polishing wax on the belt.

Q1: What muscles does a rowing machine work?

A rowing machine provides a full-body workout. It is aimed mainly at muscle groups such as legs, back, core, and arms. In comparison to other aerobic activities like running, the impact on joints is minimal in indoor rowing, so it is also best for those who have been injured and require recovery.

Q2: How long on a rowing machine to lose weight?

Losing weight with rowing machine depends on variables such as the intensity of the workout routine, diet, and the metabolic rate of an individual. In general, it is recommended to do 30 to 60 minutes of rowing exercise 3-5 times a week. Additionally, combine it with a healthy diet to achieve the best weight loss results.

Q3: How many calories do you burn on a rowing machine?

The number of calories on a rowing machine burned depends on the intensity, duration of the workout and weight. An individual weighing 70 kg is capable of burning 210-311 calories within a half hour of moderate rowing. Intensity with a longer or higher session will burn more calories.

Congratulations! Now you know everything about how to properly use your Merach rowing machine. If you have a limited budget and don't want to go to the gym, then the Q1S Rowing Machine is perfect for you. With the precision magnetic flywheel, our home rower provides a fluid and whisper-quiet rowing motion, even early-morning or late-night use without disturbing others.

The best things for fitness are consistency and proper form. When you incorporate regular rowing workouts into your exercise routine, you’ll not only see improvements in your physical strength and endurance but also get to feel the positive results of an exhilarating and stimulating exercise.