Exercise Bike Assembly & User Instructions - Please keep for future reference 609/7543 Important – Please read these instructions fully before assembly or use These instructions contain important information which will help you get the best from your equipment and ensure safe and correct assembly, use and maintenance. If you need help or have damaged or missing parts, call the Customer Helpline: 0345 600 1714 or visit www.argos-support.co.
Contents Safety Information 2 Components - Parts 3 Components - Fixings 4 Assembly Instructions 5-10 Exercising Information 11-15 Before starting 11 Muscle chart 12 Warming up and cooling down Computer Operation 1 13-14 15 Care and Maintenance 16 Explodes Parts Diagram 17 Parts List 18
Safety Information Important – Please read fully before assembly or use This exercise equipment is built for optimum safety. However, certain precautions apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual before you assemble, operate or use this equipment. Assembly • Always wear appropriate workout clothing when exercising. Do not wear loose or baggy clothing, as it may get caught in the equipment.
Components - Parts If you have damaged or missing components, call the Customer Helpline: 0345 600 1714 Please check you have all the parts listed below Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully before contacting Argos regarding any missing components. 1. Computer x 1 8. Front post x1 2. Computer holder x 1 15. Seat x 1 4. Handlebar x 1 5. Handlebar grip x 2 19. Seat post x 1 20. Frame x 1 21. Adjustment knob x 1 27.
Components - Fixings Please check you have all the fixings listed below Note: The quantities below are the correct amount to complete the assembly. In some cases more hardware may be supplied than are required. Some of the fixings are pre-fitted to the larger components. Please check carefully before contacting Argos regarding any missing fixings. 11 12 13 Handlebar locking knob x 1 Pipe x 1 Fixing bolt (M8x16mmL) x 4 14 16 Washer ( Ø20xØ 8.2x1.2t) x 8 Washer ( Ø20xØ 8.5x1.
Assembly Instructions Total mass of the product is 11kg. The size of the equipment is (width) 50cm X (depth) 80cm X (height) 99cm. 1 4 7 15 8 20 24 1. Computer 7. Tension control knob 15. Seat 24. Pedal (L+R) 5 4. Handlebar 8. Front post 20.
Assembly Instructions 20 25 27 14 28 28 28 14 30 14 25 Step 1 Attach the Front Stabilizer (27) to the main frame (20) using two sets of domed nuts (28), washers (14) and Key-head bolts (25). Attach the Rear stabilizer (30) to the main frame (20) using two sets of domed nuts (28), washers (14) and Key-head bolts (25).
Assembly Instructions 8 Step 2 a:Take the front post (8) and connect the Upper Sensor Wire (9) and Lower Sensor Wire (10). Fixing the Front post with Fixing bolt(13) and 4 sets of washers(14). a: 14 b:Fixing the tension (7) to 8 the front post (8) with two Fixing screw (17).
Assembly Instructions Step 3 Assembly the handlebar (4) to the Handlebar locking hook (3) using Pipe (12), Washer (31) and Handlebar locking knob (11). 5 11 4 12 31 Note: The Handlebar grip (5) can be tricky to fit as they are designed to grip tightly. Please use an mild soapy water solution to help you slide the foam onto the handlebar. 3 8 Step 4 Fix the seat (15) on seat post (19) with 3 sets of washer (16) and nut (18) tightly.
Assembly Instructions Step 5 Insert the seat post (19) into the frame (20) and line up the holes that give the correct seat height. (This can be done after it has been assembled.) Secure the seat in position with the adjustment knob (21). 19 The seat height is correct when the knee is slightly angled with the pedal vertically down and the foot parallel to the floor. 20 21 Step 6 The Pedals (24L, 24R) are marked "L" and "R" - Left and Right. Connect them to their appropriate Crank Arms (23).
Assembly Instructions Step 7 Attach the Computer holder (2) to the Front post (8), connect the upper sensor wire (9) to the sensor wire from the Computer (1), slide Computer (1) onto the Computer holder (2). 1 9 2 8 Step 8 Seting Of The Load And Adjustment: You can turning tension control knob by “ + ” for more esistance or by “ – ” for less resistance during training. It depend on personal condition. Workout Area The free area must be at least 0.6m greater than the training area.
Exercise Information Before starting Tailor your exercise program according to your physical condition . If you have been inactive for several years, or are overweight, you must start slowly and increase your time on the equipment; a few minutes per workout increase is advisable. Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer.
Exercise Information Muscle chart Aerobic Exercise Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic exercise is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example). Weight Training Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, weight training is an essential part of the exercise routine.Weight training helps tone, build and strengthen muscle.
Exercise Information Warming up and Cooling down Each workout should include the following three parts: 1. A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. 2. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone.
Exercise Information Calf/achilles stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.
Exercise Information Computer Operation + 1. Non-rechargeable batteries are not to be recharged. 2. Rechargeable batteries are only to be charged under adult supervision. 3. Rechargeable batteries are to be removed from the product before being charged. 4. Batteries are to be inserted with the correct polarity. 5. Exhausted batteries are to be removed from the product. 6. Supply terminals are not to be short-circuited.
Care and Maintenance Using the Workout Bench . 1.The safety level of the equipment can only be maintained if it is examined regularly for damage and wear e.g. ropes, pulleys and connection points. 2. Lubricate moving parts with light oil periodically to prevent premature wear. To prevent damage to the computer, keep liquids away and keep it out of direct sunlight. 3.
Exploded Parts Diagram Using the Workout Bench 6 1 11 6 4 12 31 2 5 17 7 3 15 32 8 16 14 18 13 9 19 10 20 25 24R 27 26 21 14 28 22 28 14 24L 30 23 25 22 28 17 14 29
Parts List Using the Workout Bench Part Description 1 Computer Qty 1 2 Computer holder 1 3 Handlebar locking hook 1 4 Handlebar 1 5 Handlebar grip 2 6 Handlebar plug 2 7 Tension control knob 1 8 Front post 1 9 Upper sensor wire 1 10 Lower sensor wire 1 11 Handlebar locking knob 1 12 Pipe 1 13 Fixing bolt (M8 x 16 mml) 4 14 Washer (20 x 8.2 x 1.2t) 8 15 Seat 1 16 Washer ( Ø20 x Ø 8.5 x 1.
Guarantee Product Guarantee This product is guaranteed against manufacturing defects for a period of Year This product is guaranteed for twelve months from the date of original purchase. Any defect that arises due to faulty materials or workmanship will either be replaced, refunded or repaired free of charge where possible during this period by the dealer from whom you purchased the unit.
