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Silver Medal Two In One Cross Trainer
Assembly & User’s Instruction-
Please Keep for future reference
335/9071
Important
–
Please read these instructions fully before assembly or using
These Instructions contain important information which will help you get 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: 0845 6000 464
Issue 1 -12/11/12
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1
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1
Contents
Safety Information
Components - Parts
Components
– Fixings
Assembly Instructions
Computer Operation
Exercise Information
. Before Starting Exercise
. Muscle Chart
. Warning up & Cooling Down
Care and Maintenance
Exploded Parts Diagram
Exploded Parts List
21-22
Guarantee
1
2
5-12
13-14
15
15
3
4
16
17-18
19
20
Safety Information
Important
–
Please read fully before assembly or using
To reduce the risk of serious injury, read the entire manual before you assemble or operate the Roger Black
Silver Two In One Cross Trainer, In particular, note the following safety precautions:
Assembly
• Check you have all the components and tools listed on pages 3 and 4.
• Remove all fittings from the plastic bags and separate them into their groups.
• Keep children and animals away from the work area, small parts can cause choking if swallowed.
• Make sure you have enough space to layout the parts before starting.
• The assembly of this equipment is best carried out by 2 people.
• Assemble the item as close to its final position (in the same room) as possible.
• Position the equipment on a clear, level surface.
• Dispose of all packaging carefully and responsibly.
Using
• Do not use the equipment near water or outdoors.
• Keep children and pets away from the equipment at all times. Do not leave children unattended in the same room with the equipment.
• Before using the equipment to exercise, always warm up with stretching exercise.
•This product is intended for domestic use only.
• If the user experiences dizziness, nausea, chest pain or any other abnormal symptoms STOP the workout at once.
CONSULT A DOCTOR IMMEDIATELY
• Only one person at a time should use the equipment.
• Keep hands away from all moving parts.
• Always wear appropriate workout clothing when exercising. Do not wear loose flowing clothing that could become caught in the equipment. Running or aerobic shoes are also required when using the equipment.
• Use the equipment only for intended use, as described in this manual. Do not use attachments not recommended by the manufacturer.
• Do not place any sharp objects on or near the equipment.
• Disabled persons should not use the equipment without a qualified person or doctor in attendance.
• Never operate or use the equipment if it is damaged or not functioning properly.
• Examine the equipment frequently especially the easily damaged parts. The safety level of the equipment can only remain if it is examined regularly. Replace any defective components immediately. Do not use the equipment until it has been repaired.
• Parents and others responsible for children must be aware that playing on the equipment could be dangerous and lead to possible injury. Children must not be left unattended with the equipment.
• A spotter is recommended during exercise.
• This product is suitable for a maximum user weight of: 125kgs.
• Your product is intended for use in clean dry conditions. You should avoid storage in excessively cold or damp places as this may lead to corrosion and other related problems that are outside our control.
• This product conforms to: (BS EN957)
- PARTS 1.5.9 class (H) - Home Use - Class (C).
This product is not suitable for therapeutic purposes.
• This exercise product has been designed and manufactured to comply with the latest (BS EN 957)
British and European Safety Standards.
Warning: Before beginning any exercise programme, consult your doctor. This is especially
important for individuals over the age of 35 or persons with pre-existing health problems. You
MUST read all instructions before using any fitness equipments. Argos assumes no responsibility for personal injury or property damage sustained by or through the use of this product.
2
Components - Parts
Please check you have all parts listing below
If you have damaged or missing parts, please call the Customer Helpline: 0845 6000 464.
Note:
Some of the smaller components may be pre-fitted to larger components. Please check carefully before contacting Argos regarding any missing components.
3
Components
– Fixings
Please check you have all the fixings listed below
Note:
Some of the fixings are pre-fitted to the larger components. Please check carefully before contacting
Argos regarding any missing fixings.
4
Assembly Instructions
Step 1
a. Attach Front Stabilizer (51) to front curve plate of Main Frame (1) using 2 x 20mm Bolts (54), 2 x
34mm Arc Washers (52) and 2x10mm Spring Washers (23).
b. Attach Rear Stabilizer (51) to rear curve plate of Main Frame (1) using 2 x 20mm Bolts (54), 2 x
34mm Arc Washers (52) and 2x10mm Spring Washers (23).
5
Assembly Instructions
Step 2
a. Attach Foot Pedal (42) to the left Foot Bar (2) using 2 x Knob (44) which are pre-fitted onto (42).
b. Attach Foot Bar Assembly (2) to left crank on the Main Frame (1) using,1 x 19mm Corrugated Washer
(48), 1 x 2mm Nylon Washer (46),1x 2mm Big Washer (45) and 1x 15mm Hex Bolt (31).
c. Attach Crank Cover (43) to left Foot Bar and left crank assembly using 2 x 10mm Allen Bolt (95)
d. Repeat for the Right foot bar assembly.
6
Assembly Instructions
Step 3
a. Connect Sensor WireⅠ(83) from the Main Frame(1)to the Sensor
Wire Ⅱ(89) which is pre- assembled inside of the Front Post
(5).
b. Turn the Tension control knob
(17) on its highest setting,connect the cable end (17) to the spring hook of the Tension Cable (80),and fit the Tension control knob (17) on
Front Post (5) with 50mm
Screw(18) (18 was pre-fitted on 17).
See diagram b.
c. Fit Front Post (5) onto tube of
Main Frame and secure with 6 x
15mm Allen Bolts (20), 6 x 8mm
Spring Washers (22) and 6 x 30mm
Arc Washers (21).
Note: Please do not tighten
Bolts (20) at this step. a. b.
7
Assembly Instructions
Step 3
-continued
d. Attach bottom of the Left
Handrail Arm (3L) to the bracket on the front of the Left Foot Pedal
Assembly (2) using 1x Axle Bolt
(37) and Aircraft Nut (27).
e.
Repeat step “d” to install Right
Handle Rail Arm (3R) to the Right
Foot Pedal Assembly(2).
f. Tighten all 6 x 15mm Bolts (20) fitted in step 3c (page 7).
g. Attach Water Bottle Stand (56) using 2 x 12mm Philips Screw (55).
8
Assembly Instructions
Step 4
a. Attach Linkage Cover (40/41) to the pivot of the Left Handrail Arm
(3L) and Left Foot Pedal Assembly
(2) using 2 x 15mm Philips Screws
(13) and 2 x 12mm Philips Screw
(39).
b. Reap Step a to install Right side.
c. Attach Left & Right Handrails
(4L & 4R ) to Left & Right Handrail
Arm (3L & 3R ) using 4 x 45mm
Carriage Bolts (33), 4 x 19 mm Arc
Washers (28) and 4 x Aircraft Nuts
(27).
9
Assembly Instructions
Step 5
a. Remove the battery cover from the back of the Computer (7) and insert two AA batteries.
b. Connect Sensor WireⅠ(89) to the sensor wire from Computer (7).
c. Loop two pulse sensor wires (7) through the hole on the top of Front Post ( 5), then out from the two side holes of the Front Post ( 5).
d. Attach the Computer (7) to the bracket on the top of the Front Post (5) using 2 x 10mm Dome Head
Philips Bolts (14). Note:Two bolts (14) were pre-fixed to the back of the Computer (7).
e. Attach the Handle Bar (6) to the bracket on the Front Post (5) using 1 x 40mm Allen Bolt (12).
f. Connect two pulse sensor wires from Computer (7) to pulse sensor wires from two Handle Pulse
Sensor (9), feed the redundant wires into the Front Post (5) from two side holes, then cover the two holes by using 2 x Wire Holder Rings (108) pre-fitted.
10
Assembly Instructions
Step 6
a. Attach R/ Front Handrail Rail Cover (87) to the c. Repeat Step a & b to install the L/Front Handrail
Right Handrail Arm (3R) using 2 x Philips Cover (36) and L/ Rear Handrail Cover (25) to the
Screws (13). Left Handrail Arm (3L)
b. Attach R/ Rear Handrail Rail Cover (88) to the d. Attach the Handle Bar Cover (75) to the
Right Handrail Arm (3R) using 2 x Philips handle bar fixed bracket on the Front Post (5).
Screws (13).
11
Assembly Instructions
Step 7
a. Attach Saddle (103) onto the Saddle Adjustable frontward or backward to get desired position
Bracket (104) using 3 x Aircraft Nuts (27) and tighten using 1 x Knob (109). and 3 x Washers (102).
c. Inset the Saddle Post Assembly (101) into
Note: Hardware (27) and (102) were pre-assembled the upper opening of the Main Frame, get your to the bottom of the saddle (103) in the factory. desired height then tighten using 1 x Lock
Knob (99).
b. Attach Saddle Adjustable Bracket (104) onto the top of the Saddle Post (101), move the Bracket
12
Computer Operation
Functions and operations
MODE: This key lets you select and lock on to a particular function which you want.
Press to Choose SCAN or LOCK, if you do not want the scan mode, press the Mode key when the pointer is on the function you want which begins flashing.
AUTO ON /OFF:The monitor will switch on automatically when the exercise machine is in motion. The monitor will turn off automatically when the speed has no signal input or no keys are pressed for approximately 4 minutes.
RESET: The unit can be reset by either changing the battery or pressing the MODE key for 3 seconds.
SPEED: Press Mode key until the pointer advances to SPEED. The Computer will display the current speed.
DISTANCE: Press Mode key until the pointer advances to DIST. The Computer will display each trip distance you have traveled.
TIME: Press Mode key until the pointer advances to TIME. The total working time will be shown when starting exercise.
CALORIES: Press Mode key until the pointer advances to CAL. The Computer will display total calories burns when starting to exercise.
ODO: Press Mode key until the pointer advances to ODO. The Computer will display the total accumulated distance.
PULSE: Press Mode key until the pointer advances to PULSE. Hold hand palms on the two Handle Pulse
Sensors. After 5 to 30 seconds, it will display your current heartbeat. (Note: It can be used as reference for heart rate while exercising, but not for medical purposes).
SCAN: Press Mode key until the pointer advances to SCAN, the display will automatically rotate between
Speed, Distance, Calories, ODO, Pulse, Time, each display will be held for 4 seconds.
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Computer Operation
Function
Auto Scan
Speed
Distance
Time
Calories
Odometer
Every 4 Seconds
0.0
– 99.9Km/h
0.0
– 999.9Mile or Km (According to inside setting )
0:00
– 99:59 (Minute: Second )
0.0
– 999.9 Kcal
0.0
– 999.9 Km or Mile (According to inside setting )
Sensor
Battery type
RPM
Pulse
Circles/Min
40
– 240 BPM
No
– Contact magnetic type
2 x SIZE
– AA
Operation Temperature
0℃ - +40℃
Replacement of the batteries
1. Remove the battery cover on the back of the computer.
2. Replace two 1.5V (AA) batteries.
3. Make sure the batteries are installed correctly and the polarities are correct.
4. If the display is not clear or only partial segments appeared, remove the batteries and wait for 15 seconds before re-installing them.
5. The battery life is approx. 10 months under normal usage.
6. When the batteries are removed, all the functional values will reset to zero.
14
Exercising Information
Before starting to exercise
How you begin your exercise programme depends on your physical condition. If you have been inactive for several years or are severely overweight, you must start slowly and increase a few minutes per workout.
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. It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to work to stay in your target zone.
Please remember these essentials:
• Have your doctor review your training and diet programme to advise you of a workout routine you should adopt.
• Begin your training programme slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat even surface at least 3 feet from walls and furniture.
Exercise intensity
To maximize the benefits of exercising, it is important to exercise with proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as your target zone. You can find your target zone in the table below.
200
180
160
85% to Max
65% to 85%
140
120
100
55% to 65%
Up to 55%
80
Cardiovascular performance
Intermediate aerobic
Effective fat burning
25 30 35 40 45 50 55 60 70
Age
During the first few months of your exercise programme, keep your heart rate near the low end of your target zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as you exercises.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on your wrist. Take a six-second heartbeat count and multiply the results by 10 to find your heart rate. For example, if your six - second heartbeat count is 14, your heart rate is 140 beats per minute.
(A six-second count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the proper level.
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Exercising Information
Muscle Chart
Aerobic Exercise
Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic exercise fitness is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example).
Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.
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 process. Weight training helps tone, build and strengthen muscle. If you are working above your target zone, you may want to do a lesser amount of reps.
As always, consult your doctor before beginning any exercise program.
Targeted Muscle Groups
The exercise routine that is performed on the Silver Two In One Cross Trainer will develop the upper and lower body muscle groups. These muscle groups are highlighted on the muscle chart below.
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Exercising Information
Warming up and Cooling down exercises
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. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)
3. A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.
Toe touch stretch
Stand with your knees bent slightly and slowly bend forward from your hips.
Allow your back and shoulders to relax as you reach down toward your toes as far as possible.
Hold for 15 counts, then relax
Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
Hamstring stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible.
Hold for 15 counts, then relax
Stretches: Hamstrings, lower back and groin.
17
Exercising 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.
Quadriceps stretch
With one hand against the wall for balance, reach back and grasp one foot with your other hand. Keeping your bent knee pointing directly downward towards the floor, gentle pull your heel towards your buttock until you feel a gentle stretch in the target area.
Hold for 15 counts, then relax.
Repeat 3 times . for each leg.
Stretches: Quadriceps and hip muscles.
Inner thi g h stretch
Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible.
Hold for 15 counts, relax.
Repeat 3 times.
Stretches: Quadriceps and hip muscles.
18
Care and Maintenance
1.
Examine the equipment periodically in order to detect any damage or wear which may have been produced.
2.
Lubricate moving parts with light oil periodically to prevent premature wear.
3.
Inspect and tighten all parts before using the equipment, replace any defective parts immediately, and do not use the equipment again until it is in perfect working order.
4.
The equipment can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.
5.
Do not attempt to repair this equipment yourself.
Should you have any difficulty with assembly, operation or use of your exercise product or if you think that you may have parts missing, contact the manufacturer, their approved service agent or the
Customer Helpline:
0845 6000 464.
Guarantee:
For guarantee purposes, please retain your purchase receipt.
Information for Users on Disposal of old Equipment and Batteries (European Union only)
These symbols indicate that equipment with these symbols should not be disposed of as general household waste. If you want to dispose of the product or battery, please consider the collection systems or facilities for appropriate recycling.
19
Notice: The sign Pb below the symbol for batteries indicates that this battery contains lead.
Exploded Parts Diagram
20
Exploded Parts List
Part Description
1 Main Frame
2 Foot Bar
3L Left Handrail Arm
3R Right Handrail Arm
4L Left Handrail
4R Right Handrail
5 Front Post
6 Handle Bar
7 Computer
8 Handle Grip
9 Hand Grip Pulse Sensor
10 Ø22×1.5mm Cone End Cap
11 ST4.2x20mm Philips Screw
12 M8 x 40mm Allen Bolt
13 ST4.2 x 15mm Philips Screw
14
M5 x 10mm Dome Head
Philips Bolt
15 Front Post Rear Cover
16 Front Post Front Cover
17 Tension Control Knob
18 M5x50mm Bolt
19 Front Linkage Axle
20 M8x15mm Allen Bolt
21 Ø25×Ø9×R30mm Arc Washer
22 Ø8mm Spring Washer
23 Ø10mm Spring Washer
24 Handrail Foam Grip
25 L/Rear Handrail Cover
26 Ø38×Ø32mm Sleeve
27 M8 Aircraft Nut
28 Ø25×Ø8×R19mm Arc Washer
21
29 Bushing
1
2
10
4
4
4
1
6
6
8
4
1
1
1
1
2
Qty. Part Description
1 30 Ø38×2mm Nylon Washer
2
2
1
1
2
2
19
2
1
1
1
1
1
1
31 M8 x 25mm Hex Bolt
32 Ø8mm Washer
33 M8x45mm Carriage Bolt
34 Ø25mm Corrugated Washer
35 Ø38×Ø25mm Nylon Bushing
36 L/Front Handle Rail Cover
37 M8 Axle Bolt
38 Powder Metallurgy Bushing
39 ST4.2 x 12mm Dome Head Screw
40 Left Linkage Cover
41 Right Linkage Cover
42 Foot Pedal
43 Crank Cover
44 M6 Knob
45 2mm Big Washer 1
46 Nylon Washer
47 Crank Powder Metallurgy Bushing
48 Ø19mm Corrugated Washer
49 Inner Crank Nylon Bushing
50 Ø60mm Front Wheel Foot
51 Base Stabilizer
52 Ø11×R34mm Arc Washer
53 Ø38×1.5mm Cone End Cap
54 M10 x 20mm Allen Bolt
55
ST4.8 x 12mm Dome Head Philips
Screw
56 Water Bottle Stand
57 Left Front Cover
58 Idle Wheel Axle
59 Ø10mm Washer
60 Idle Wheel Bracket
1
1
1
2
1
2
2
2
4
2
4
2
4
2
2
2
Qty.
2
2
2
2
4
26
2
4
6
2
4
2
2
1
2
Exploded Parts List
Part Description Qty. Part Description
61 M10 Aircraft Nut
62 M8x70mm Tension Adjustable Bolt
63 M6x12mm Dome Head Philips Screw 4
64 Axle 1
65 6202-2RS Bearing
66 M6 Aircraft Nut
2
4
1
1
88 R/ Rear Handrail Cover
89 Sensor Wire Ⅱ
Qty.
1
90 Axle Spring Lock Ring
91 Wire Holder
92 Belt Tension Lock
93 M6n45mm Tension Adjustable Bolt 2
2
2
1
2
67 6004-2RS Bearing
68
Φ260mm Belt Pulley
69 Sensor Magnetic
70 Ø60Level Foot
71 Left Main Plastic Cover
72 Left Small Plastic Cover
73
ST2.9×12mm Dome Head Philips
Screw
74 Decorative Cover
75 Handle Bar Cover
76 Cross Bracket
77 Rolling Cover (1)
78 Rolling Decorative Cover
79 Right Front Cover
80 Tension Control Cable
81 Belt
82 Fly Wheel
83 Sensor Wire Ⅰ
84 Wire Clip
85 Right Main Plastic Cover
86 Right Small Plastic Cover
87 R/ Front Handrail Cover
6# Allen Wrench
20
1
1
1
1
1
1
1
1
2
1
2
2
2
1
1
2
2
1
1
1
94 M10 Fin Thread Nut
95 M4x10mm Allen Bolt
96 M10x54mm Axle Bolt
97
Φ22xΦ10x11.7mm Nylon Bushing
98 U Shaped Connector
99 M16 Lock Knob
100 Sleeve
101 Seat Post
102 Ø8mm Washer
103 Saddle
104 Saddle Adjustable Bracket
105 Locking Bracket
106 20X40mm End Cap
107 Compression Spring (1)
108 Wire Holder Ring
109 M10 Knob
110 M8 x 40mm Allen Bolt
111 Rolling Cover (2)
112 Compression Spring (2)
113 Ø8mm Washer
Multi Wrench
5# Allen Wrench
2
4
3
4
2
1
1
3
2
2
1
2
1
2
1
2
1
1
1
3
22
Guarantee
Product Guarantee
This product is guaranteed against manufacturing defects from 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.
The guarantee is subject to the following provisions:
• The guarantee does not cover accidental damage, misuse, cabinet parts,
knobs or consumable items.
• The product must be correctly installed and operated in accordance with
the instructions contained in this manual.
• It must be used solely for domestic purpose.
• The guarantee will rendered invalided if the products is re-sold or has been
damaged by inexpert repair.
• Specifications are subject to change without notice.
• The manufacturer disclaims any liability for the incidental or consequential
damages.
• The guarantee is in addition to, and does not diminish your statutory or
legal right.
• In the event of problem with the product with in the guarantee period call
Customer Helpline: 0845 600 0464
Guarantor: Argos Ltd
489
– 499 Avebury Boulevard
Central Milton Keynes
MK9 2NW
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