SILVER SPIN BIKE AG-10221 fit for life with Roger Black
SILVER SPIN BIKE AG-10221 let’s get fit for life! Thank you for choosing my silver spin bike and welcome to a healthier, fitter lifestyle! Being healthy has always been an essential part of my life, so I’m delighted to be able 01 assembly Your bike will require a small amount of assembly. You will find everything you need included in the box. to help you make it an important part of your life too.
www.rogerblackfitness.co.uk 01 assembly WARNING: To reduce the risk of injury, read the following important precautions and information before operating the bike. pre-assembly notes 1. Please read all instructions in this manual before using the exercise bike. 2. Prior to any exercise, consult with your physician to establish the exercise frequency, time and intensity appropriate to your age and condition. 2.
www.rogerblackfitness.co.uk 01 assembly parts list exploded diagram MANY OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED AT THE FACTORY. NO. DESCRIPTION QTY. NO. DESCRIPTION QTY.
www.rogerblackfitness.co.uk 01 assembly step 1 step 3 Pull the pop pin and insert the handlebar (1) into the handlebar receptor and secure with the pop pin. Mount the front stabiliser (6) using two allen bolts (8) and two washers (9). Then tighten clockwise using the allen wrench included in your package. Pull the pop pin and insert the seat post (2) into the receptor and secure with the pop pin. Mount the rear stabiliser (7) using two allen bolts (8) and two washers (9).
www.rogerblackfitness.co.uk 02 get to know your bike operation HANDLEBAR ADJUSTMENT Loosen and pull the pop pin (fig. 5), then raise or lower the handlebar to the desired position for a more efficient and comfortable ride. Make sure the pop pin settles into the desired hole and then secure it firmly. EMERGENCY BRAKE This bike can be stopped immediately when pushing down the tension knob (fig. 1). 1.
www.rogerblackfitness.co.uk 02 get to know your bike computer operation maintenance It’s easy: Proper maintenance is very important to ensure your bike is always in top working condition. Improper maintenance could cause damage or shorten the life of your bike and exceed the LIMITED WARRANTY coverage. 1. Mount the computer to your bike 2. Fasten ear clip on your ear 3. Begin pedalling The speed is shown in the upper part of the display. The lower part displays time, distance, calories and heart rate.
www.rogerblackfitness.co.uk 03 enjoy your workout! what is exercise? ‘What is exercise’ sounds like a silly question, but did you know that there are four aspects of exercise? 1. Cardiovascular fitness (the fitness level of your heart, lungs, veins and arteries) 2.
www.rogerblackfitness.co.uk 03 enjoy your workout! Your bike will help you to develop primarily lower body muscle groups: warm up and cool down A successful exercise programme consists of a warm-up, aerobic exercise, and a cool-down. Do the entire programme at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week. Warming up is an important part of your workout, and should begin every session.
www.rogerblackfitness.co.uk 03 enjoy your workout! SIDE STRETCH Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action with your left arm. CALF-ACHILLES STRETCH Lean against a wall with your left leg in front of the right and your arms forward.
SILVER SPIN BIKE AG-10221 User manual, 1st edition. The rogerblack medal series comprises: Gold treadmill Silver treadmill AG-10302 AG-10301 Gold bike Silver bike Bronze bike AG-10203 AG-10202 AG-10201 Gold semi-recumbent bike Silver semi-recumbent bike AG-10208 AG-10207 Silver spin bike AG-10221 Gold cross-trainer Silver cross-trainer AG-10212 AG-10211 Gold rower Silver rower AG-10402 AG-10401 For information on the Roger Black Medal Series visit www.rogerblackfitness.co.
