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AIR CROSS TRAINER
Assembly & User Instructions - Please keep for future reference
6220664
Important – Please read these instructions fully before assembly or using
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
http://www.argos-support.co.uk/
Customer Helpline:
0345 640 2020
Issue 1 - 11/11/11
Page 2
Contents
Safety Information
Components - Parts
Components - Fixings
Assembly Instructions
Computer Operation
Exercising Information
Before starting to exercise
Muscle chart
Warming up and cooling down
exercises
Care and Maintenance
Disposal information
Explodes Parts Diagram
Explodes Parts Diagram List
2
3
4
5-8
9
10-13
10
11
12-13
14
14
15
16
Guarantee
Back
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The free standing equipment shall be installed
on a stable and levelled base.
Free space required for safe operation.
bike.
The maximum user body mass is 100 kg.
Mounting: When mounting the machine it is
recommended that the pedal closest to you is in its
lowest position. If you are standing to the left side of
the machine, when facing the console, place your left
foot on the pedal closest to you and then swing your
right leg over to the right pedal. Use the stationary
handlebar to stabilize yourself.
Dismounting: Bring the machine to a stop. It is
recommended to put the pedal in it’s lowest position
on the side of the unit you will be dismounting. If
dismounting the machine on the left side, when
facing the consol
followed by the lef
for stabilization.
e, step off with the right leg first
t leg. Use the stationary handlebar
BS EN ISO 20957-1
&EN957-9
Keep
Keep unsupervised children away from the
equipment.
The braking system is speed-independent.
Injuries to health may result from incorrect or excessive training.
BS EN ISO
20957-1 &EN957-9
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Components - Parts
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.
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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.
46
D10 Arc Washer x4
47 63
M10 Acorn Nut x4
41L/R 64
Φ16 x 111.8
Pedal hinge bolt(L/R) x1
M10X18 Bolt x2
φ28xφ16x0.3 Wave washer x2
Φ10.5 Spring Washer x2
D10 Spring Washer x4
51
Ø13*B2 Spring Washer x2
2575
56
Φ28×Φ16.2×14×B5
D shape washer x2
44
D10 Flat Washer x4
61
M10 x L63 Carriage bolt x4
S=6 2PCS
M10*45 Hex Bolt x4
48L/R
B0.5X20 Nylon Nut (L/R) X1
S=8 1PC
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
4565
M10 Nylon Nut x2
10
Φ16×1×Φ28 Washer x1
1PC
S19
S17
S17
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Assembly Instructions
Prior to assembly of this product, remove all components from the package and verify all the listed parts
are supplied. Once certain, begin with the first assembly step.
61
61
46
63
47
2
1
47
63
46
3
Step 1
Total mass of the product is 23 kg. Total surface area (e.g. foot print) of equipment is
92 cm× 63 cm.
Install the Front bottom tube (2) and Back bottom tube (3) to the Main frame (1) with Carriage bolts (61),
Arc washers (46), spring washer (63),and Acorn nuts (47).
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A: Insert the Handle
bar shaft (12) through
the Coupler bar (4L/R)
to the Main frame (1) at
the same time, then fix
with Bolt (57), Spring
Washer (52), D sharp
washer (56), Washer
(10).
B: Insert the Pedal
hinge bolt (41L/R)
through the Pedal
tubing (6L/R) to the
Crank (27) and fix with
Wave washer (64),
Spring Washer (51),
Nylon Nut (48L/R).
Finally cover with
plastic cap (59)&(60).
12
1
10
56
52
57
4R
59
27
59
6R
Note:
Both Pedals Hinge
Bolts are labeled L
FOR LEFT and R FOR
RIGHT.
To tighten turn the left
bolt COUNTERCLOCKWISE and the right bolt
CLOCKWISE.
Move the Crank to a
proper angle for easily
tightening the Bolts.
60
48R
51
64
41R
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Assembly Instructions
Step 3
Attach the Pedals
(11L/R) to the Pedal
tubes (6L/R) with Hex
bolt (44), Flat Washer
(65) and Knob (69).
11L
6L
Step 4
Insert the Handle bar
(7L/R) to the coupler bar
(4L/R), select a height
setting that is comfortable
to the user, and make
sure both handle bars
are set at the same
height. Lock each handle
bar in a place with Knob
bolts (17). Then cover
with plastic cap (62).
69
65
69
44
44
6R
65
11R
Note:
You can easily switch
your Handlebars (7L/R)
between the dual-action
mode and the fixed
mode during your
workout.
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Assembly Instructions
Step 5:
Connect the computer (50) wire with sensor (26) wire, after that insert the Computer (50) to the Main
frame (1).
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Tension adjustment
The assembly of your Elliptical Trainer is now complete. As you try your exercises for the first time, you
should adjust the tension to the correct level before you begin your full workout. Turning the adjustment
knob allows you to change the tension level and vary the intensity of your workout as you exercise.
To increase tension turn the tension knob to the right and to decrease tension turn the tension knob
to the left.
Note:
Re-adjust the
Tension knob
after you finished
re-strapping.
Friction Belt Buckle
Tension Adjustment
Knob
The more tightly the
friction belt wraps
around the fan wheel,
the harder it is
for you to pedal
(more tension)
Friction Belt
Reversible movement
Remember, your Elliptical Trainer has REVERSIBLE movement!
Forward pedaling exercises your quadriceps (front thigh muscles), while backward pedaling targets your
hamstrings (back thigh muscles). Take advantage of these facts to make your workout less fatiguing
and more fun.
CAUTION: MAKE SURE YOU HAVE TIGHTENED ALL THE BOLTS AND NUTS WELL BEFORE
BEGINNIG YOUR WORKOUT!
USING YOUR ELLIPTICAL TRAINER
Using your Elliptical Trainer will provide you with several benefits. It will improve your physical fitness,
tone your muscles and in conjunction with a calorie controlled diet, help you lose weight.
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Exercising Information
Free area & Training area
(Free area)
0.6 m
(Free area)
0.6 m
Training area 2.0 m (Free area)
0.6 m
Important – Please read these instructions fully before using
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.
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Exercise Monitor User Instructions
Your Exercise Monitor has been specially designed to help you
plan and view your exercise performance.
Display
Functions:Distance,Scan,
Speed, Time, Calorie
Mode
EXERCISE MONITOR FUNCTIONS:
Exercise Monitors have SOME or ALL the following functions: CALORIES ~ (COMPUTED THEORETICAL CALORIE BURN)
DISTANCE ~ (EXERCISE DISTANCE [KM])
SCAN ~ (CHANGING FROM FUNCTION TO FUNCTION)
SPEED ~ (CYCLE SPEED [KM/H]
TIMER ~ (COUNT UP [minutes and seconds])
MONITOR FUNCTION SPECIFICATIONS:
CALORIES
DISTANCE
SCAN
SPEED
TIMER
MONITOR FUNCTION SPECIFICATIONS:
POWER SOURCE
STORAGE TEMPERATURE
NORMAL OPERATING TEMPERATURE
USING YOUR EXERCISE MONITOR
To provide ease of use, there is only 1 button on your Exercise Monitor: - MODE
Press the MODE button to manually move through each of the Exercise Monitor's functions in turn. These
are in order: - TIME, SPEED, DISTANCE and CALORIES. If you press the MODE button until you reach
the SCAN mode and then release it, the display will change EVERY 6 SECONDS to show each function in
turn.
Pressing and holding the MODE button when you are in any of the above functions will set to zero any
previous figures remaining in each function.
Start to exercise and the Exercise Monitor will begin to register the various functions.
BATTERY INSTALLATION:
To fit the necessary BATTERIES - (NOT SUPPLIED) to your Exercise Monitor, remove the BATTERY
COVER at the REAR of the monitor. Carefully fit the batteries by fitting between the exposed contacts in
the battery compartment. Ensure that batteries are fitted with the '+' / '-' ends matching the outline on the
sticker in the battery compartment or etched into the compartment. Failure to fit batteries correctly may
result in damage to your Exercise Monitor, which is not covered by our guarantee. PLEASE DISPOSE OF
OLD BATTERIES CAREFULLY
0.00 - 9999 Kcal (THEORETICAL)
KM(COUNT UP)
SHOWS EACH FUNCTION EVERY 3 SECONDS
0.00 - 99.9 KM/H
0.00 - 99.59 MINUTES (COUNT UP)
1 x AAA (1.5v) POWER CELLS
-10c - +60c
0c - +50c
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Exercising Information
Before starting to exercise
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely overweight, you must start slowly and increase your time on the equipment;
a few minutes per workout.
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
Please remember these essentials:
Exercise 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
200
180
85% to Max
160
Cardiovascular
140
120
100
Beats per minute (bpm)
80
25
30 35 40 45 50 55 60 70
65% to 85%
55% to 65%
Up to 55%
Age
performance
Intermediate aerobic
Effective fat burning
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
six-second heartbeat count is 14, your head rate is 140 beats per minute.
(A six-seconds 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
exercise
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 Air Cross Trainer will develop the upper and lower body
muscle groups. These muscle groups are highlighted on the muscle chart below.
tness is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example).
tness of your lungs and heart - your body’s most important muscle. Aerobic
A
B
C
A: Trapezius
B: Anterior
C: Pectoralis Major
D: Serratus Anterior
E: Biceps
F: Abdominal
G: Sartorius
H: Quadriceps
I: Tibialis
D
E
F
G
H
I
kcaBtnorF
J: Trapezius
K: Posterior
L: Triceps
M: Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemius
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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
zone for longer than 20 minutes.)
3.
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
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.
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.
Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
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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
r, 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 outward. Pull your feet toward your groin
area as far as possible.
Hold for 15 counts, then relax.
Repeat 3 times.
Stretches: Quadriceps and hip muscles.
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0345 640 2020
http://www.argos-support.co.uk/
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Exploded Parts Diagram
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Parts List
No. Description QTY NO. Description QTY
1
2
3
4L/R
Main frame
Front bottom tube
Back bottom tube
couple bar
1 35
1 36
1 37 U shape bracket 2
1pr.
38
Tension belt
Tension control
Chain cover screw
ST4.2X20
1
1
2
5
6L/R
7L/R
8L/R
9
10
11L/R
12
13
14
15
16
17
18
19
20
21
22
Chain wheel
pedal tube
handle bar
chain cover
Fan wheel
Washer
Pedal
Handle bar shaft
Front e
Foam grip
nd cap
Cap
Plastic bushing
Knob bolt
Plastic roller
Steel bushing
Steel bushing
Nut
Fan wheel axle
1 39
1pr.
1pr.
1pr.
1 43
1 44
1pr.
1 46
2 47
2 48L/R
6 49 Bolt M10X55 2
2 51 Spring washer 13*B2 2
10 53
4 54
1 56
40
41R/L
42
45
Chain cover screw
ST4.2X40
Screw
Pedal hinge bolt
Bolt
Nut
Hex Bolt
Nylon Nut M10
Arc washer
Acorn nut
Nylon nut
Small pipe
Nylon nut
D shape washer
M10X45
D10
M10
B0.5X20
3
1
1pr.
2
2
4
6
4
4
1pr.
1
2
2
1 retupmoC 05 2
1 rehsaW 55 2
23
24
25
26
27
28
29
30
31
32
34
Nut
Plastic cover
Nut
Sensor
Crankshaft
Chain cover screw
ST4.2X18
Washer
Nut
Collar ball
Collar housing
Nut
Chain
5 57 Bolt M10X18 2
2 tloB 85 2
2 59
1 60
1 61
6
1
2
2
1 33
1
62
63 Spring washer D10 4
65 Flat washer D10 4
68
70
Plastic cap
Plastic cap
S16
S18
Carriage bolt
Plastic cap
Back end cap
Knob 96
Cap
S13
M10×L63
4
2
4
2
1 tuN 66
1 tengam 76
2
4
4
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Guarantee
This product is guaranteed against manufacturing defects for a period of
Product Guarantee
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:
or consumable items.
instructions contained in this manual.
damaged by inexpert repair.
Customer Helpline:
0345 640 2020
http://www.argos-support.co.uk/
Guarantor: Argos Ltd
489 - 499 Avebury Boulevard
Central Milton Keynes
MK9 2NW
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