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Mini Stepper
Assembly & User Instructions - Please keep for future reference
606/2712
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:
or visit www.argos-support.co.uk
0345 600 1714
Issue 1 - 11/21/11
Page 2
Contents
Safety Information
Assembly Instructions
Computer Operation
Exercising Information
Exercise guide / Exercise tips
Before starting
3-4
6-10
7-8
2
5
6
Warming up and cooling down
Care and Maintenance
Disposal information
Exploded Diagram
Parts List
Guarantee
9-10
11
11
12
13
Back cover
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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
• The product must be installed on a stable and
level surface. To protect the floor or carpet from
damage, place a mat under the stepper.
• 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.
• Dispose of all packaging carefully and responsibly
Using
• It is the responsibility of the owner to ensure that
all users of this product are properly informed as to
how to use this product safely.
• This product is intended for domestic use onl
Do not
setting.
• Before using the equipment to exercise, always
perform stretching exercises to properly warm up.
• If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the
workout and seek immediate medical attention.
use in any commercial, rental, or institutional
y
.
• 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 is not suitable for therapeutic
purposes.
• Do not place any sharp objects around the
equipment.
• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.
.
• The maximum user weight for this product is 100kg
• This product conforms to: EN ISO 20957 Part 1
and Part 8 class (H) - Home Use - Class (C).
• Injuries to health may result from incorrect or
excessive training
• The braking system on this product is speeddependent.
• Keep unsupervised children away from the equipment.
• Use the equipment on a solid, flat and level surface
with a protective cover for your floor or carpet.
• The stepping action is dependent.
Battery safety
• 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 or baggy clothing,
since it may get caught in the equipment. W
trainers to protect your feet while exercising.
• Use the equipment only for intended use, as
described in this manual. Do not use attachments
not recommended by the manufacturer.
• Keep this equipment indoors, away from moisture
and dust. Do not put the equipment in a garage,
outbuilding, covered patio, or near water.
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.
ear
• Warning: Incorrect installation of batteries may
cause battery leakage and corrosion, resulting in
damage to the computer.
• Do not dispose of batteries in a fire.
• Do not dispose of batteries with
normal household waste, take to a local recycling
centre.
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Assembly Instructions
Total mass of the product
is 7.3 kg. Total size of the
equipment is (width) 42cm
x (depth) 31cm x (height)
20cm.
Step 1
1. Remove the computer
from the stepper.
2.Insert the sensor wire
into the computer.
3.Install an AAA battery.
4.Replace the computer
back into the stepper.
5.Install the resistance
cords.
Use
Twisting the adjustment
knob between the two
pedals can alter the range
of movement of the pedals.
To increase the range of
movement turn the wheel
clockwise. To decrease the
range, turn the wheel anti
clockwise. A large range
of movement in the pedals
requires more effort to
push them down.
This makes your workout
harder (it’s also better for
toning your muscles).
To gain the benefits from
this aerobic exercise you
must train for a minimum of
12 minutes, beginners
usually do 15-20 minutes
on a light setting. You
should try to keep your rate
of work (steps per minute)
constant throughout the
workout. As you get fitter
you may need to train for
longer and at a higher
intensity. You should try to
train at least 3 times a
week, preferably on alter
nate days.
-
4
3
2
1. Dispaly
1
(2)
(5)
(3) (4)
2. Resistance cords
3. Hydraulic cylinder
4. Foot pedal
(1)
NOTE：The counter may not accumulate steps if the range
of the movement is to small.
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Assembly Instructions
Free area and
Training area
Please ensure you have
2.4m of space in which
to use your stepper. The
training area requires a
circular area of 1.2m
diameter. Beyond this
you must have a further
0.6m in all directions to
allow space for emergency dismount.
If you have two steppers
in use, with two users,
then the free area can
be shared for the two
products.
0.6m
(Free area )
0.6m
(Free area )
stepper and user
0.6m
(Free area )
Training area 1.2m
0.6m
(Free area )
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Computer Operation
Functions and operations
Press the button to display the following functions:
REPS/MIN: Display steps in every minute.
SCAN: Scan each function in sequence.
TIME: Determine the duration of workout session.
CALORIES: Shows the calories burned. This is a rough guide only and should be used as
comparison over several exercise sessions.
COUNT: Accumulate the number of steps during your workout session.
How to replace the battery:
1.Using the assembly instructions for guidance. Remove the computer from the stepper.
2.Remove the old battery.
3.Replace with a new battery and make sure the battery is positioned correctly.
4.Replace the computer into the stepper.
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Exercising Information
Exercise Guide
(1)
(2)
Stretching length (cm) 120 140 160 185
Force (N) approximate
Warning : The maximum stretching length of the resistance cords is 185cm.
32.5 (N) 42.5 (N) 50 (N) 65 (N)
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Exercising Information
Age
Before starting
Tailor your exercise program according to your physical condition.
or are overweight, you must start slowly and increase your time on the equipment;
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 rou
• Begin your training program slowly with realistic goals.
• 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.
Exercise intensity
To maximize the benefits of exercising, it is important to exercise at an appropriate intensity. The 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 exer
your target zone. You can find your target zone in the table below.
If you have been inactive for
a few minutes per
tine you should adopt.
cise. This is known as
several years,
increase
200
180
85% to Max
160
Cardiovascular
140
120
100
Beats per minute (bpm)
80
25
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.
30 35 40 45 50 55 60 70
65% to 85%
55% to 65%
Up to 55%
performance
Intermediate aerobic
Effective fat burning
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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 lower number of reps.
Targeted Muscle Groups
The exercise routine that is performed on the mini stepper will develop the upper and lower body
muscle groups. These muscle groups are highlighted on the muscle chart below.
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Front Back
A: Trapezius
B: Anterior Deltoid
C: Pectoralis Major
D: Serratus Anterior
E: Biceps
8
F: Abdominal
G: Sartorius
H: Quadriceps
I: Tibialis Anterior
J: Trapezius
K: Posterior Deltoid
L: Triceps
M: Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemius
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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 n
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 reduce post-exercise muscle soreness.
Exercise Frequency
To maintain or improve your fitness , 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
ot keep your heart rate in your training
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
downward towards the floor, gently 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 knees
down towards the ground.
Hold for 15 counts, then relax.
Repeat 3 times.
Stretches: Quadriceps and Hip muscles.
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Care and Maintenance
Using the Workout Bench
1. Examine the equipment
periodically in order to detect
any damage or wear.
The safety level of the equipment
can only be maintained if it is
examined regularly for damage
and wear, e.g. connection points
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 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/
Pay 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.
Battery
Products
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Exploded Diagram
Using the Workout Bench
12
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Parts List
Part Description Qty
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
Main frame
Computer
Adjustable Knob
Pedal
Pedal Support (R)
Pedal Support (L)
Rubber stopper
Hydraulic cylinder
Pulley frame
Connecting rod
Connecting sheet for connecting rod
Plastic cover
Flat washer M25
Shaft sleeve
Magnet
Plastic washer
Nut cover
Plastic flat washerφ30
1
1
1
2
1
1
2
2
1
2
1
2
4
4
1
2
1
1
Part Description Qty
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
Plastic flat washerφ30
Plastic flat washerφ20
sensor
Plastic fastener
Flat washer M12
Hex Screw M12x80
Nut M12
Nut M8
Flat washer φ8
Inner hexagon screw M8x30
Inner hexagon screw M8x40
Flat washer
Inner hexagon screw M8x20
Cross Screw
Washer M5
Cross Screw
Resistance cords
1
12
1
1
1
1
1
8
12
4
4
4
2
1
1
4
2
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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:
• 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.
http://www.argos-support.co.uk/
Guarantor: Argos Ltd
489 - 499 Avebury Boulevard
Central Milton Keynes
MK9 2NW
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