Page 1
Issue 1 - 10/5/11
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
Davina Cross Trainer
Assembly & User Instructions - Please keep for future reference
411/7731(D)
http://www.argos-support.co.uk
Page 2
Contents
Safety Information
Components - Parts
Components - Fixings
Assembly Instructions
Computer Operation
Exercising Information
Before starting
Warming up and cooling down
Care and Maintenance
Disposal information
Exploded Diagram
Parts List
Guarantee
5-8
10-13
10-
11
12-13
14
14
15
16
Back cover
2
3
4
9
1
Page 3
Safety Information
Important – Please read fully before assembly or use
To reduce the risk of serious injury, read the entire manual before you assemble or operate the
Davina Cross Trainer
. In particular, note the following safety precautions:
Assembly
• Check you have all the components and tools
listed on pages 3 and 4, bearing in mind that, for
ease of assembly, some components are
pre-assembled.
• Keep children and animals away from the work
area, small parts could pose a choking hazard if
swallowed.
• Make sure you have enough space to layout the
parts before starting.
• Assemble the item as close to its final position
(in the same room) as possible.
• The equipment should be installed on a stable base
and properly levelled
• Dispose of all packaging carefully and responsibl
y.
Using
• Keep unsupervised children away from
the equipment.
• Injuries to health may result from incorrect or
excessive training
• It is important to read this entire manual before
assembling and using the equipment. Safe and
efficient use can only be achieved if the equipment is
assembled, maintained and used properly. It is your
responsibility to ensure that all users of the equipment
are informed of all warnings and precautions.
• Before starting any exercise program you should
consult your doctor to determine, if you have any
physical or health conditions that could create a risk
to your health and safety, or prevent you from using
the equipment properly. Your doctor's advice is
essential if you are taking medication that affects your
heart rate, blood pressure or cholesterol level.
• Be aware of your body's signals. Incorrect or
excessive exercise can damage your health. Stop
exercising if you experience any of the following
symptoms: Pain, tightness in your chest, irregular
heartbeat, extreme shortness of breath, feeling light
headed, dizzy or nauseous. If you do experience
any of these conditions you should consult your
doctor before continuing with your exercise
program.
• Keep children and pets away from the equipment.
The equipment is designed for adult use only.
• The free standing equipment shall be installed on
a stable and levelled base with a protective cover
for your floor or carpet.
• Before using the equipment, check the handlebar,
footplates, and the nuts and bolts are securely
tightened.
• Pay attention to check the connection point and
moving parts before use to prevent danger.
•
Always use the equipment as indicated.
If you find any defective components
while assembling or checking the equipment, or if
you hear any unusual noise coming from the equipment during use, stop. Do not use the equipment
until the problem has been rectified.
• Wear suitable clothing while using the equipment.
Avoid wearing loose clothing which may get caught
in the equipment or that may restrict or prevent
movement.
• The equipment has been tested and certified to
BS EN ISO 20957-1 and BS EN 957-9 under class
HC, suitable for domestic, home use only. Maximum user weigth is 100kg. The braking system is
adjustable.
• The equipment is not suitable for therapeutic
purposes.
• Care must be taken when lifting or moving the
equipment so as not to injure your back. Always use
proper lifting techniques and/or use assistance.
Warning: Before beginning any exercise program, consult your Doctor. This is especially
important for persons over the age of 35 or persons with pre-existing health problems. You
MUST read all instructions before using any fitness equipment. Argos and its associates assumes no
responsibility for personal injury or property damage sustained by or through the use of this product.
2
Page 4
If you have damaged or missing components,
Components - Parts
call the Customer Helpline:
0345 600 1714
http://www.argos-support.co.uk
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.
Product mass=29kg.
Product footprint
=124cm x 61cm.
1.
Main Frame
Footplate (Left) X1
18.
X1
2.
Rear Stabilizer X1
19.
Footplate
(Right)
X1
4.
Front Stabilizer
Pedal tubing ( Right)
20.
X1
X1
21.
Pedal tubing (Left)
37.
Front post
X1
X1
25.
Right Fixed Handlebar
Computer
40.
X1
X1
26.
45.
Handle bar
X1
X1
Left Fixed Handlebar
3
Page 5
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.
6
Domed Nut (M8) X8
10/11
Safety Nut 1/2"(R/L)
1X/1X
Assembled on pedal axle
bolt (14)
17
Washer (Ø10)X4
29
7
Curved Washer (Ø8) X12
14L/R
Pedal Axle Bolt
(R/L) 1X/1X
22
Wave Washer
( Ø26xØ17.8x0.3MM) X4
Assembled on pedal
axle bolt (14)&Connecting
Shaft (31)
30
8
Bolt (M8x60MM) X2
15
Spring Washer
(Ø10)X4
27
Allen key BoltM
(10X25MM) X2
Assembled on Connecting
Shaft (31)
31
9
Spring Washer (1/2")X2
Assembled on pedal axle
bolt (14)
16
Nut (M10) X4
28
Spring Washer
(Ø10)X2
Assembled on Connecting
Shaft (31)
32
Washer (Ø10)X2
Assembled on Connecting
Shaft (31)
41
Bolt ( M8x70MM) X2
51
D Washer
(Ø28XØ16XT5.0MM)X2
Allen key (8MM)X1
Carriage Bolt
(M8x40MM) X4
42
Bolt (M10x50MM) X4
52
Spring Washer (Ø8)X4
Multi tool X1
Connecting ShaftX1
47
Washer ( Ø8)X4
54
Fix Screw (M5X10MM)X2
Assembled on
Computer (40)
Multi tool X1
Carriage Bolt
(M8X15MM) X4
48
Hex head bolt
(M8X25MM) X2
Allen key (6MM) X2
Ruler - Use this ruler to help correctly identify the hardware
105
0 5 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 100
110 115 120 125 130 135 140 145 150 155 160 165 170
4
Page 6
Assembly Instructions
Step 1
Attach the Front stabilizer
(pt.4) to the main frame
(pt.1) using 2 sets of M8
x 60 Bolt (pt.8), Ø8
Curved washer (pt.7) and
M8 Domed nut (pt.6).
Attach the Rear stabilizer
(pt.2) to the main frame
(pt.1) using 2 sets of M8
x 70 Bolt (pt.41), Ø8
Curved washer (pt.7) and
M8 Domed nut (pt.6).
8
4
7
6
6
7
2
Step 2
Take the Front post
(pt.37), connect the Lower
wire (pt.33) to the Upper
wire (pt.34).
Connect the Upper cable
(pt.36) to the Lower cable
(pt.35).
Attach the Front post
(pt.37) to the main frame
(pt.1) using 4 sets of Ø8
38
37
36
35
7
32
34
33
1
36
41
34
33
35
Curved Washer (pt.7) and
M8x15mm Carriage bolt
(pt.32).
Step 1
5
Page 7
6
Assembly Instructions
Step 3
Step 4
Attach the Left & Right
footplates (pt.18& pt.19)
to the Left & Right Pedal
tubing (pt.21& pt.20),
using 4 sets of
M10x50mm Bolt (pt.42),
Ø10 Washer (pt.17),
Ø10 Spring washer
(pt.15) and M10 Nut
(pt.16).
42
18
23
24
42
19
Fix the Left and Right
handlebar (pt.23& pt.24)
to the Front post (pt.37)
using the connecting shaft
(pt.31) and then fit with 2
sets of Ø26 Wave washer
(pt.22), Ø28 D type
washer (pt.51), Ø10
Washer (pt.29), Ø10
Spring washer (pt.28) and
M10x 25mm Allen head
bolt (pt.27).
Attach the Right connecting piece (pt.53) to the Left
Crank (pt.12) using Pedal
hinge Bolt (L) (pt.14L),
Ø26 Wave Washer (pt.22),
1/2” Spring washer (pt.9),
and 1/2” Safety Nut (L)
(pt.10).
51
29
28
27
23
21
31
22
37
21
17
15
16
20
17
15
16
24
14R
20
1
12
13
22
53
11
9
Attach the Left connecting
piece (pt.53) to the Right
Crank pt.13) using Pedal
hinge Bolt (R) (pt.14R),
Ø16 Wave Washer (pt.22),
1/2” Spring washer (pt.9),
and Safety Nut (R) (pt.11).
10532214L
Page 8
Assembly Instructions
Step 5
Fit the Handle bar (pt.45)
to the Front post (pt.37)
as shown. Fix with 2 sets
of Ø8 Washer (pt.47) and
M8 x 25mm Hex head bolt
(pt.48).
37
45
48
47
Step 6
Slide the Right and Left
fixed handlebar (pt.25&
pt.26) into the Left and
Right handlebar (pt.23&
pt.24), then fix with 4
sets of M8x40mm
Carriage bolt (pt.30), Ø8
Curved washer (pt.7),
Ø8 Spring Washer
(pt.52), and M8 Domed
Nut (pt.6).
26
30
25
52
6
7
24
23
7
Page 9
Assembly Instructions
Step 7
Slide the Computer
(pt.40) down to the
Computer holder (pt.39)
situated at the top of
Front post (pt.37) and fix
using 2 fix screw (pt.54).
Plug the Upper wire
(pt.34) into the back of
the Computer (pt.40).
Plug the Handle pulse
wire (pt.50) into the
computer.
You can adjust the
tension by turning control
knob by “+” for more
resistance or “-” for less
during your workout.
39
54
50
34
40
34
40
50
Free area and
Training area
The free area shall be
not less than 0.6 m
greater than the training
area in the directions
from which the
equipment is accessed.
The free area must also
include the area for
emergency dismount.
Where equipment is
positioned adjacent to
each other the value of
the free area may be
shared.
0.6m
(Free area )
0.6m
(Free area )
Cross Trainer
and user
Training area 1.2m
0.6m
(Free area )
0.6m
(Free area )
8
Page 10
Computer Operation
Functions and operations
1.Batteries Installation
Please install 1 AAA 1.5V battery in the battery case on the back of monitor.
(Whenever Batteries are removed, all the functions values will be reset to zero.)
2.Auto On/Off
When the user starts to exercise, the computer will display the workout value automatically. Once the users
stop exercising for over 4 minutes, the display will turn off. All the function values will be stored. When the user
starts again, the monitor will re-start from the stored values.
** Press the button for 2 seconds, all the function value (except Odometer) will be reset to zero.
3.Auto Scan
After the monitor is powered on or any buttion is pressed, the LCD will display all functions and values from
Time - Calories - Speed - Distance - Odometer - Pulse. Each value will be held for 6 seconds.
4.Speed
Display the current training speed from 0.0 to 999.9 KPH or MPH. User also can press the button to display
the Speed value.
5.Distance
Display the trip distance from 0.0 to 999.9 Km or Mile. User can also press the button to display the distance
value. (To switch Kilometer and Mile: Hold MODE for 5 seconds - the data will also be cleared at the same time.)
6.Time
Display the workout time from 0:00 to 99:59 (minutes: seconds). User also can press the button to display the
workout time value.
7.Calories
Display the calories burnt during training from 0.0 to 9999 calories. User also can press the button to display
the calories consumption value.
8.Odometer
Display the total accumulated distance from 0.0 to 999.9 Km or Miles. User also can press the button to
display the Odom-eter value.
9.Pulse
Display the current heart rate in beats per minute.
10.Reset
Press the button for 2 seconds, all the function value except Odometer will be reset to zero.
Note:
1.If the computer displays abnormally, please re-install the battery and try again.
2.Battery Spec: 1.5V AAA (1PC).
3.The batteries must be removed from the appliance before it is scrapped ensuring that they are disposed
of safely.
4.WARNING! Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or
death. If you feel faint stop exercising immediately”.
9
Page 11
Exercising Information
10
Before starting your exercise
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are your overweight, you must start slowly and increase your time on the equipment;
a few minutes per 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. It’s important to work
at your own pace.
Please remember these essentials:
• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program 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 with adequate training area, as prescribed in this manual.
80
100
120
140
160
180
200
Beats per minute (bpm)
25
Age
30 35 40 45 50 55 60 70
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Up to 55%
55% to 65%
65% to 85%
85% to Max
During the first few months of your exercise program, 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 exercise.
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 head 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
required level.
Exercise intensity
To maximize the benefits of exercising, it is important to
exercise at an appropriate intensity. The correct 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.
Page 12
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.
Exercising Information
Muscle chart
Targeted Muscle Groups
The exercise routine that is performed on the Cross Trainer will develop the upper and lower body
muscle groups. These muscle groups are highlighted on the muscle chart below.
A: Trapezius
B: Deltoid
C: Pectoralis Major
D: Serratus Anterior
E: Biceps
F: Abdominal
G: Sartorius
H: Quadriceps
I: Tibialis anterior
J: Trapezius
K: Deltoid
L: Triceps
M: Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemius
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 lower number of reps.
As always, consult your doctor before beginning any exercise program.
A
B
C
E
F
G
H
I
J
K
L
M
N
O
P
D
Front Back
11
Page 13
Exercising 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. (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.
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.
Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
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.
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.
Suggested Stretches
For a correct warm up, see the following basic stretching exercises. Move slowly as you stretch, never bounce.
12
Page 14
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 thigh stretch
Sit with the soles of your feet together and your
knees outwards. Pull your feet towards your groin
area as far as possible, and push your kness
down towards the ground.
Hold for 15 counts, then relax.
Repeat 3 times.
Stretches: Quadriceps and hip muscles.
13
Page 15
Care and Maintenance
Products
Battery
Using the Workout Bench
.
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 defective components
immediately and/or keep
the equipment out of use
until repair
4. The equipment can be 6.
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: 0345 600 1714.
http://www.argos-support.co.uk
The safety level of the
equipment can be maintained
only if it is examined regularly for
damage and wear, e.g. connection
points
7. Special attention to components
most susceptible to wear
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.
Notice: The sign Pb below
the symbol for batteries
indicates that this battery
contains lead.
14
Page 16
Exploded Diagram
Using the Workout Bench
40
44
43
31
26
30
51
29
28
27
23
21
18
17
15
16
39
54
38
22
37
36
35
4
5
8
55
56
46 44 49
50
7
32
34
33
7
6
45
48
47
24
25
6
52
7
42
19
14R
22
20
53
13
11
9
6
7
3
2
41
15
14L 22 53 10 112
Page 17
Parts List
Using the Workout Bench
Part Description Qty Part Description Qty
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Main frame
Rear stabilizer
Rear end Cap
Front stabilizer
Front end Cap
Domed nut (M8)
Curved washer (Ø8)
Bolt (M8 x 60mm)
Spring washer (1/2”)
Safety nut (1/2”)
Safety nut (1/2”)
Crank (Left)
Crank (Right)
Pedal hinge bolt (R/L) (1/2”)
Spring washer ( Ø10)
Nut ( M10)
Washer ( Ø10)
Footplate (Left)
Footplate (Right)
Footplate tubing (Right)
Footplate tubing (Left)
Wavy washer (Ø26)
Left handlebar
Right handlebar
Right fixed handlebar
Left fixed handlebar
Allen key bolt (M10 x 25MM)
Spring washer ( Ø10)
Washer (Ø10 )
Carriage bolt (M8 x 40MM)
1
1
2
1
2
8
12
2
2
1
1
1
1
1
4
4
4
1
1
1
1
4
1
1
1
1
2
2
2
4
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
Connecting shaft
Carriage bolt (M8 x15MM)
Lower wire
Upper wire
Lower cable
Upper cable
Front post
Tension knob
Computer holder
Computer
Bolt (M8 x 70mm)
Bolt (M10 x 50mm)
Foam grip
Handle bar end cap
Handle bar
Foam grip
Washer ( Ø8)
Hex head bolt (M8x25mm)
Handle pulse
Handle pulse wire
D Washer (Ø28)
Spring washer ( Ø8)
Connecting piece
Fix screw
Left / right cover
Chain cover
1
4
1
1
1
1
1
1
1
1
2
4
2
4
1
2
2
2
2
1
2
4
2
2
1
1
16
Page 18
Guarantee
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 be rendered invalided if the product 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 rights.
• In the event of a problem with the product with in the guarantee period call the
Customer Helpline:
0345 600 1714.
Guarantor: Argos Ltd
489 - 499 Avebury Boulevard
Central Milton Keynes
MK9 2NW
Product Guarantee
This product is guaranteed against manufacturing defects for a period of
Year
http://www.argos-support.co.uk
Loading...