Rogerblack 391/8838 Assembly & User Instructions

Page 1

-31

Issue 1 -4/10/15

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: 0345 600 1714

http://www.argos-support.co.uk

Assembly & User Instructions- Please Keep for future reference

335/9071

Important –

Please read these instructions fully before assembly or use

Roger Black Plus Cross Trainer

391/8838

Page 2

Contents

Safety Information

Components - Parts

Components – Fixings

Assembly Instructions

5-12

Free area and training area

Computer Operation

14-15

Exercise Information

. Before Starting

. Warning up & Cooling Down

17-19

Care and Maintenance

Exploded Parts Diagram

Parts List

22-23

Guarantee

Page 3

Assembly

Using

To reduce the risk of serious injury, read the entire manual before you assemble or operate the Roger Black Cross Trainer. In particular, note the following safety precautions:

• 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 pose a choking hazard 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.

• This equipment must be built and used on a stable

and level surface.

• Dispose of all packaging carefully and responsibly.

• 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 do

stretching exercises as part of a proper warm up.

•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 or baggy clothing, as

it may get caught in the equipment. Trainers must

also be wore when using the equipment.

• Use the equipment only for the 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 be maintained 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.

• This product is suitable for a maximum user

weight of: 125kgs.

• Your product is intended for use in a clean and dry

environment. You should avoid storage in

excessively cold or damp places.

• This product conforms to: BS EN ISO 20957-1 and

BS EN 957-9. Class (H) - Home Use - Class (C).

• This exercise equipment has been designed and

manufactured to comply with the latest (BS EN 957)

British and European Safety Standards.

Battery safety

•

Warning: Incorrect installation of batteries

may cause battery leakage and corrosion, resulting in damage to the computer.

•

Do not

mix old and new batteries, or

batteries of different types.

•

Do not

dispose of batteries in a fire.

•

Do not

dispose of batteries with

normal household waste, take to a local recycling centre.

Warning: Before beginning any exercise program, 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 equipment. Argos assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

Important –

Please read fully before assembly or use

Safety Information

Page 4

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully

before contacting Argos regarding any missing components. Total mass of the product is 38.5kg. Footprint of the product is 123cm × 90cm.

Components - Parts

If you have damaged or missing parts, please call the Customer Helpline: 0345 600 1714

Please check you have all parts listed below

1. Main Frame

7. Handles (L/R)

2. Footplate Bar (L)

2. Footplate Bar (R)

3. Front Stabilizer

4. Rear Stabilizer

9. Fixed Handle

21.Left Linkage

Cover x2

22. Right Linkage

Cover x2

26. Footplate Bar Cover x 2

41.Computer

27. Action Arm Cover x 4

31. Footplate x2

33. Bottle Holder

39. Tension Knob

57. M6 Knob x 4

Page 5

Note

：

Please check carefully before contacting Argos regarding any missing fixings.

Components – Fixings

Please check you have all the fixings listed below

M10x20mm Allen Bolt x 4

Φ10mm Spring Washer x4

Φ10xR34mm Arc Washer x4

M8x15mm Allen Bolt x 4

M8x42mm Hex Bolt x 4

M8x20mm Allen Bolt x 2

Φ8mm Spring Washer x 6

Φ8mm Washer x 4

Φ8xR30mm Arc Washer x 8

M8 Nut x 6

Computer Wire Clamp x 1

Φ11.5x66mm Allen Bolt x 2

Multi Wrench x 1

#6 Allen Wrench x 1

ST4.2 x 15mm Dome Head

Philips Screw x 4

M4x10mm Philips Bolt x 8

ST4.8 x 15mm Dome Head

Philips Screw x 2

#8 Allen Wrench x 1

#5 Allen Wrench x 1

6564667883

103

102

104

ST4.2 x 15mm Dome Head

Philips Screw x 8

Page 6

Assembly Instructions

a. Attach the Front Stabilizer (3) to the Main Frame (1) using 2 x M10x20mm Allen Bolts (63), 2 x 10mm Spring Washers (77), 2 x 10mmxR34 Arc Washer (81).

b. Attach the Rear Stabilizer (4) to the Main Frame (1) using 2 x M10x20mm Allen Bolts (63), 2 x 10mm Spring Washers (77), 2 x 10mmxR34 Arc Washer (81).

Note: Pull then rotate the floor level adjustment knob at the end of the stabilizer to ensure the cross trainer does not wobble on the floor.

Step 1

Page 7

Assembly Instructions

Step 2

a. Attach the Left Footplate (31L) to the Left Footplate Bar (2L) and secure by 2 x M6 Knob (57); attach

the Right Footplate (31R) to the Right Footplate Bar (2R) and secure by 2 x M6 Knob (57).

b. Attach the Footplate Bar (2L) to the Main Frame (1) using Φ15.7x89mm Allen Bolt/ End 1/2’’x24(L)

(67), Ø16mm Corrugated Washer (96), Ø13mm Spring Washer (84) and 1/2’’ Nut/L (92). Please note that the part (67) is tightened clockwise.

c. Attach the Footplate Bar (2R) to the Main Frame (1) using Φ15.7x89mm Allen Bolt/ End 1/2’’x24(R)

(68), Ø16mm Corrugated Washer (96), Ø13mm Spring Washer (84) and 1/2’’ Nut/R (93). Please note that the part (68) is tightened anti clockwise.

d. Attach the Footplate Bar Covers (26) to Footplate Bar (2L&2R) and secure with 8 x M4x10mm

Philips Bolt (73).

Note: Parts (67), (68), (92), (93) are pre-assembled. 6

1 93

31L

2(L)

2(R)

966873

31R

Page 8

a. Connect the Wire (D1) to the Wire (D2).

b. Attach the Front Post (10) to Main Frame (1) and loosely fasten with 4x M8x15mm Allen Bolt (65), 4 x 8mm Spring Washers (78) and 4 x 8mmxR30 Arc Washers (82).

c. Remove the M5x50mm Philips Bolt (62) and Ø5mm Arc Washer (84) from the Tension Knob (39). Please note that the parts (62) and (84) are pre-assembled on the Tension Knob (39).

d. Turn the Tension Knob (39) to Level 1 as shown (1) and connect the bottom of the tension knob

with the hook as shown (2). Then attach the Tension Knob (39) to the Front Post (10) using 1 x M5x50mm Philips Bolt (62) and Ø5mm Arc Washer (84).

Note: Turn the Tension Knob (39) clockwise to increase resistance, turn it anti clockwise to decrease resistance.

Step 3

Assembly Instructions

Page 9

Step 4

a. Attach the Front Post (10) to the Footplate Bar (2) using 2 x Φ11.5x66mm Allen Bolts (75), and

secure with 2 x Φ8mm Washers (83), 2 x M8 Nuts (87).

b. Tighten the bolts from step 3.

c. Attach the Bottle Holder (33) to the Front Post (10) using 2 x ST4.8x15 Dome Head Philips Screw

(104).

Assembly Instructions

1041075

Page 10

Assembly Instructions

a. Attach the Left Linkage Cover (21) and Right Linkage Cover (22) to the Front Post (10), and tighten

using 4 x ST4.2x15 Dome Head Philips Screws (103) and 4 x ST4.2x15 Dome Head Philips Screws (102).

Step 5

212222

103

102

103

102

Page 11

Assembly Instructions

Step 6

a. Attach the Handles (7L/R) to the Front Post (10) using 2 x M8x42mm Hex Bolts (66), 2 x Φ8xR30mm

Arc Washers (82) and 2 x M8 Nuts (87).

Notes: The Left Handle (7L) is marked “L”, the Right Handle (7R) is marked “R”.

666682

Page 12

Assembly Instructions

Step 7

a. Attach the Fixed Handle (9) to the Front Post (10) using 2 x M8x20mm Allen Bolts (64), 2 x Φ8mm

Spring Washers (78), 2 x Φ8mm Washers (83).

b. Remove the two screws on the back of the Computer (41).

c. Pull out the wire B1 from the hole as shown in the diagram, then connect the wire A1 to A2

d. Attach the Computer (41) to the Front Post (10) using 2 x M5x10mm Philips Bolts (76).

e. Connect the wire B1 to B2, and insert into B1 hole.

f. Connect the Computer Wire Clamp (56).

97883

A1A176

Page 13

Assembly Instructions

Step 8

a. Attach the Action Arm Cover (27) to the Front Post (10) using 2 x ST4.2x15mm Dome Head Philips

Screws (103).

103

Page 14

The free area must be at least 0.6m greater than the training area in the directions from which the equipment is accessed. The free area is a place should you need to dismount in an emergency. Where two pieces of equipment are positioned adjacent to each other the value of the free area may be shared.

0.6m

(Free area)

Training area

1.3m

Free area and training area

0.6m

(Free area)

0.6m

(Free area)

0.6m

(Free area)

Page 15

MODE: Pressing Mode allows you to change the

display function on the console.

SET: Press to confirm your target time, distance,

pulse or calories.

RESET: Press the Reset key for 3 seconds and all

value will be reset.

1. AUTO ON/OFF



The system turns on when any key is pressed

or when you start working out.



The system turns off automatically when the

bike has detected no activity for 4 minutes.

2. RESET

The cross trainer can be reset by either changing

the batteries or pressing the MODE key for 3

seconds.

3. MODE

The console will scan through the display

functions. If you want to lock the display to only

look at one function then press MODE when the

required function is flashing.

FUNCTIONS:

1. TIME: Press MODE until TIME is displayed.

Time will now be displayed during your workout.

2. SPEED: Press MODE until speed is displayed.

The current speed will now be displayed during

your workout.

3. DISTANCE: Press MODE until distance is

displayed. The distance will now be displayed

during your workout.

4. CALORIES: Press MODE until Calorie is

displayed. The number of calories burnt will now

be displayed during your workout.

5. ODOMETER: Press MODE until odometer is

displayed. This will then show the total distance

cycled with this product since last reset.

6. PULSE: Press MODE until Pulse is displayed.

The user's heart rate in beats per minute will be

displayed during your workout if holding the hand

pulse sensors. Ensure you wait for 30 seconds to

get a reading.

SCAN: The display will change every 4 seconds,

scrolling through time, speed, distance, calories.

BATTERY:

If the display is faded, please check the batteries and

replace as necessary.

Computer Operation

Functions and operations

Page 16

Specification

Function

Auto Scan

Every 4 Seconds

Speed

0.0 – 99.9 Km/h

Distance

0.0 – 999.9 Km

Time

0:00 – 99:59 (Minute: Second )

Calories

0.0 – 999.9 Cal

Odometer

0.0 – 999.9 Km

Pulse

40 – 240 BPM

Battery type

2 x AA

Computer Operation

1. Remove the battery cover on the back of the

computer.

2. Replace 2x1.5V (AA) batteries.

3. Make sure the batteries are installed correctly

and the polarities are correct.

4. The battery life is approx. 10 months under

normal usage.

5. When the batteries are removed, all values

will reset to zero.

Replacing the batteries

Page 17

85% to Max

65% to 85%

55% to 65%

Up to 55%

How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are overweight, you must start slowly and increase your time on the equipment; a few minutes per workout 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.

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 exercise. This is known as your target zone. You can find your target zone in the table below.

200

180

160

140

120

100

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 required level.

Exercising Information

Before starting to exercise

Cardiovascular performance

Intermediate aerobic

Effective fat burning

Beats per minutes (bpm)

Page 18

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 Cross Trainer will develop the upper and lower body muscle groups. These muscle groups are highlighted on the muscle chart below.

Muscle Chart

Exercising Information

Page 19

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

Repeat 3 times for each

Stretches: Hamstrings, lower back and groin.

Warming up and Cooling down exercises

leg.

Exercising Information

Page 20

Inner thigh stretch

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 .

Stretches: Quadriceps and hip muscles.

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 knee down towards the ground.

Hold for 15 counts, relax.

Repeat 3 times.

Stretches: Quadriceps and hip muscles.

19 for each leg.

Exercising Information

Page 21

Examine the equipment periodically in order to detect any damage or wear. The safety level of the equipment can be maintained only if it is examined regularly for the 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; Special attention to components most susceptible to wear.

The equipment can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.

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.

Guarantee:

For guarantee purposes, please retain your purchase receipt.

Care and Maintenance

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.

Page 22

Exploded Parts Diagram

Page 23

Part

Description

Qty.

Part

Description

Qty.

Main Frame

135Ø30xØ38x650mm Handle Grip

Footplate Bar (L & R)

236Ø20xØ28x470mm Handle Grip

Front Stabilizer

137Ø22x1.5mm End Cap

Rear Stabilizer

138Ø38x1.5mm End Cap

U-Shaped Connector

239Tension Knob

Magnet Bracket

140Reed Base

Handles (L & R)

141Computer

18Idle Wheel Bracket

142Handle Grip Sensor

Fixed Handle

143Crank Cover

Front Post

144Ø32xØ11.5x9.5mm Bushing

Left Action Arm

145Ø38xØ15.7x9.5mm Bushing

Right Action Arm

146Ø32xØ19x9.5mm Nylon Bushing

Dynamic Axle

147Bushing

Belt Pulley

148Big Washer

Flywheel

149M8x95mm Tension Bolt

Flywheel Axle

150Φ32×4mm D-Hole Washer

Idle Axle

151Φ11.5xΦ1.5x40mm Spring

Ø12x60mm Axle

152Φ38xΦ32x83mm Sleeve

Transport Wheel

253Crank (L)

Level Foot

254Crank (R)

Left Linkage Cover

255Φ19xΦ4.5x31.5mm Compressed Spring

Right Linkage Cover

256Φ13mm Computer Wire Clamp

Left Main Plastic Cover

157M6 Knob

Right Main Plastic Cover

158Bearing 6001-2Z

Crank Cover

259Bearing 6202-2RS-Z3

Footplate Bar Cover

260Bearing 6203

Action Arm Cover

46140x25x10 Magnet

Left Front Cover

162M5x50mm Philips Bolt

Right Front Cover

163M10x20mm Allen Bolt

Footplate

264M8x20mm Allen Bolt

Nylon Sleeve

265M8x15mm Allen Bolt

Bottle Holder

166M8x42mm Hex Bolt

Exploded Parts List

Page 24

Part

Description

Qty.

Part

Description

Qty.

Φ15.7x89 Allen Bolt/ End 1/2’’x24(R)

188ST4.2X10MM Dome Head Philips Screw

M10x55mm Allen Bolt

289M10 Nut

M10x20mm Hex Bolt

190M8 Nut

M6x15mm Hex Bolt

291M10x1.25mm Hex Nut

M8x15mm Hex Bolt

3921/2’’ Nut (L)

M4x10mm Philips Bolt

8931/2’’ Nut (R)

M8x25mm Hex Flange Bolt

294ST4.8x15 Dome Head Philips Screw

Φ11.5x66mm Allen Bolt

295ST4.2x25 Dome Head Philips Screw

M5x10mm Philips Bolt

496Φ16mm Corrugated Washer

Φ10mm Spring Washer

697Φ20mm Corrugated Washer

Φ8mm Spring Washer

998Φ12mm Corrugated Washer

Φ6mm Spring Washer

299Φ17mm Corrugated Washer

Φ13mm Spring Washer

100

Φ12mm Bead Flange

Φ10xR34mm Arc Washer

101

Φ17mm Bead Flange

Φ8xR30mm Arc Washer

102

ST4.2x15 Dome Head Philips Screw

Φ8mm Washer

103

ST4.2x15 Dome Head Philips Screw

Φ5mm Arc Washer

104

ST4.8x15 Dome Head Philips Screw

Φ10mm Washer

A1/A2

Φ6mm Washer

B1/B2

M8 Nut

C1/C2

D1/D2

Belt167

Φ15.7x89 Allen Bolt/ End 1/2’’x24(L)

Exploded Parts List

Page 25

Product Guarantee

This product is guaranteed against manufacturing defects from a period of

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: 0345 600 1714

http://www.argoshelpdesk.co.uk

Guarantor: Argos Ltd

489 – 499 Avebury Boulevard

Central Milton Keynes

MK9 2NW

Year

Guarantee