Roger Black JX7101W Instruction manual

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Page 1

Issue 1 -3/15/15

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

Roger Black Plus Exercise Bike

Assembly & User Instructions- Please Keep for future reference

404/8800

Important –

Please read these instructions fully before assembly or use

Page 2

Contents

Safety Information

Components - Parts

Components – Fixings

Assembly Instructions

5-9

Free area and training area

Computer Operation

11-12

Exercising Information

13-16

* Before Starting to exercise

* Muscle Chart

* Warming up and Cooling down

15-16

Care and Maintenance

Exploded Parts Diagram

Parts List

Guarantee

Page 3

、

To reduce the risk of serious injury, read the entire manual before you assemble or operate the Roger Black Plus Bike. 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 bike must be used on a stable and level surface.

• Dispose of all packaging carefully and responsibly.

Using

• Keep unsupervised children away from the equipment.

• Injuries to health may result from incorrect or excessive training.

• 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 only. Do not use in any commercial, rental, or institutional setting.

• Before using the equipment to exercise, always do 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.

•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. Wear trainers to protect your feet while exercising.

• Do not place any sharp objects around the equipment.

• Disabled persons should not use the equipment without a qualified person or doctor in attendance.

• This product is suitable for a maximum user weight of: 125kgs.

• This product conforms to: BS EN ISO20957-1 and BS EN957-5 Class (H) - Home Use - Class (C).

• The braking system is adjustable.

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 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.

Warning! Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. If you feel faint stop exercising immediately. The pedal crank training equipment is not suitable for therapeutic purposes.

Important – Please read fully before assembly or using

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 24kg. Footprint of the equipment is 91.5cm × 46cm.

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

2. Front Stabilizer

3. Rear Stabilizer

4. Seat Post

7. Front Post

5. Seat Adjustment Bracket

8. Handlebar

11. Computer

12. Tension Knob

22. M10 Lock Knob

29. Saddle

33. Handle Cover

46. Bottle Holder

48. Pedals (L/R)

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Note: Some of the fixings are pre-fitted to the larger components. Please check carefully before contacting

Argos regarding any missing fixings.

、

Components - Fixings

Please check you have all parts listed below

6mm Allen Key × 1

55 59

Ø13mm Wire Holder× 2

M10x75mm Carriage Bolt x 2

Φ10mm Spring Washer × 4

M10x20mm Allen Bolt × 2

Φ8mm Spring Washer × 4

Φ10xR33mm Arc Washer × 4

Φ8xR30mm Arc washer× 4

Multi Wrench × 1

M10 Dome Head Nut × 2

M8x15mm Allen Bolt × 4

ST4.8x15mm Dome Head Philips Screw × 2

5mm Allen Key × 1

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Assembly Instructions

A. Attach Front Stabilizer (2) to the Main Frame (1) using 2 x M10 x 20mm Allen Bolts (55), 2 x Ø10mm

Spring Washers (60) and 2 x Ø10 x R33mm Arc Washers (63).

B. Attach Rear Stabilizer (3) to the Main Frame (1) using 2 x M10 x 75mm Carriage Bolts (53), 2 x Ø10 x

R33mm Arc Washers (63), 2 x Ø10mm Spring Washers (60) and M10 Dome Head Nut (66).

Note: The self Levelling Feet (19) can be rotated when pulling out to ensure the bike sits flat on the

ground.

Step 1

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Assembly Instructions

A. Connect the Sensor Wire C1 to C2. B. Attach the Front Post (7) to the Main Frame (1) using 4 x M8x15mm Allen bolt (54), 4 x Φ8mm

Spring Washer (59) and 4 x Φ8xR30mm Arc Washer (64).

C. Remove the M5x50mm Philips Bolt and Washer (74) from the Tension Knob (12).

Note: The M5x50mm Philips Bolt and Washer (74) is pre-assembled to the Tension Knob (12).

D. Turn the Tension Knob (12) 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 (12) to the Front Post (7) using 1 x M5x50mm Philips Bolt and Washer (74).

Step 2

59 64

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Assembly Instructions

A. Connect the Pedals (48 L&R) to Cranks (26 L&R) as shown.

Note: For the two foot pedals marked "L" and "R". Fasten the left pedal by turning anti-clockwise and fasten the right pedal by turning clockwise. Attach the pedal straps to the pedals as shown in the diagram, the tension for pedal strap can be adjusted by its hole position.

B. Connect Sensor Wire A1to A2, then pass the two handle Pulse Sensor Wires B1through the upper

openings of the Front Post (7).

C. Attach the Computer (11) onto the top of the Front Post (7) and tighten with 4 x M5x15mm Philips

bolts (73).

Note: The 4 x M5x15mm Philips Bolts (73) are pre-fitted on the back of the Computer (11).

Step 3

48R

48L773

26R 26L

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Assembly Instructions

A. Attach the Handle (8) to the Front Post (7) and tighten with 1 x M8x40 Allen Bolt (56), 1 x Φ8mm

Spring Washer (59), 1 x Φ8mm Washer (61).Then fit the L&R Handle Cover (33) onto the Front Post (7). Please note that the handle can be adjusted to your required position.

Note: The M8x40 Allen bolt (56), Φ8mm Spring Washer (59) and Φ8mm Washer (61) are pre-fitted to the Front Post (7).

B. Connect the two wires (B1&B2), then insert the 2 X Φ13mm Wire Holder (52) into the hole on the

Front Post (7) as shown.

C. Fix the Bottle Holder (46) onto the Front Post (7) with 2 x ST4.8x15mm Dome Head Philips Screw

(71).

Step 4

B1B

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A. Attach the Saddle (29) to the Seat Adjustment Bracket (5), and secure with 3 xΦ8mm Washers (75),

and 3 x M8mm Nuts (76).

Note: Φ8mm Washers (75) and Aircraft Nuts (76) are pre-fitted to Saddle (29) in the factory.

B. Attach the Seat Adjustment Bracket (5) to the Seat Post (4), and tighten with M10 Knob (22).

Note: Move the Saddle (29) forward or backward to a suitable position then tighten M10 Knob (22).

C. Insert the Seat Post (4) into the Main frame (1). Position the Seat Post (4) upward and downward at

your required and secure with the M16 Lock knob (21).

Step 5

Assembly Instructions

Page 11

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 space 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.

Free area and training area

0.6m

(Free area)

0.6m

(Free area)

0.6m

(Free area)

0.6m

(Free area)

Training area

1.2m

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MODE: Pressing Mode allows you to change the

display function on the console.

SET: Used to confirm your target time, distance,

pulse or calories.

RESET: Used to reset a value to zero.

1. AUTO ON/OFF



The system turns on when any key is pressed

or when you start pedalling.



The system turns off automatically when the

bike has detected no activity for 4 minutes.

2. RESET

The unit 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. CALORIE: Press MODE until Calorie is

displayed. The number of calories burnt will now

be displayed during your workout.

5. ODOMETER: If applicable to your model, press

MODE until odometer is displayed. This will then

show the total distance cycled with this product

since last reset.

6. PULSE: If applicable to your model, 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 starts to fade, the batteries need

replacing.

Computer Operation

Functions and operations

Page 13

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 SIZE – 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

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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 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.

Cardiovascular performance

Intermediate aerobic

Effective fat burning

Exercising Information

Before starting your exercise

Beats per minutes (bpm)

Page 15

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. As always, consult your doctor before beginning any exercise program.

Targeted Muscle Groups

The exercise routine that is performed on this exercise bike will develop the upper and lower body muscle groups. These muscle groups are highlighted on the muscle chart below.

Muscle Chart

Exercising Information

Page 16

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

Exercising Information

leg.

Page 17

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.

Exercising Information

leg.

Page 18

1. Examine the equipment

periodically in order to detect any damage or. The safety level of the equipment can be maintained only if it is examined regularly for the damage and wear, e.g. connection points.

Lubricate moving parts with light oil periodically to prevent premature wear.

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.

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: 0345 600 1714.

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.

Care and Maintenance

Page 19

Exploded Parts Diagram

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Part

Description

QTY

Part

Description

QTY

Main frame

141Bearing Block

Front stabilizer

142C-shaped Lock Ring

Rear stabilizer

143Bearing

Seat Post

144Φ11.5xΦ1.5x40mm Spring

Seat Adjustment Bracket

145Axle

U-shaped bracket

146Bottle holder

Front Post

147Magnet

Handle

148Pedal (L/R)

Idle Wheel Bracket

149Φ12mm Bead Flange

Magnet bracket

150Φ9mm Bead Flange

Computer

151Φ12mm Spring Washer

Tension knob

152Φ13mm Wire Holder

Reduction Sleeve

153M10x75mm Carriage bolt

Φ20x Φ30 x 470 Handle grip

254M8x15mm Allen bolt

Handle pulse sensor

255M10x20mm Allen bolt

Φ25 x 1.5 End cap

256M8x40mm Allen bolt

40 x 20 x 1.5End cap

257M6x15mm Hex bolt

Transport Wheel

258M8x25mm Hex bolt

Level Foot

259Φ8mm Spring Washer

Φ75xΦ60x9mm Rubber Ring

160Φ10mm Spring Washer

M16 Lock knob

161Φ8mm Washer

M10 Knob

162Φ10mm Washer

Fly wheel

163Φ10xR33mm Arc washer

Alex164

Φ8xR30mm Arc washer

Belt Wheel

165M8 Nut

Crank (L/R)

166M10 Dome Head Nut

Belt167

M10 Hex Nut

Φ35mm Idle Wheel

168ST4.2x10mm Dome Head Philips

Screw

2 29

Saddle169

ST4.2x15mm Dome Head Philips Screw

Spring170

ST4.8x15mm Dome Head Philips Screw

4 31

Left cover

171ST4.8x15mm Dome Head Philips

Screw

2 32

Right cover

172ST4.2x20mm Dome Head Philips

Screw

2 33

Left & Right Handle Cover

173M5x15mm Philips Bolt

Crank Cover

274M5x50mm Philips Bolt

Wire Clip

275Φ8mm Washer

Reed Base

176M8 Nut

Lock Nut

A1/A2

C-shaped Lock Ring

B1/B2

Bead Flange

C1/C2

Ball Bearing

D1/D2/D3

Parts List

Page 21

Guarantee

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

Guarantor: Argos Ltd

489 – 499 Avebury Boulevard

Central Milton Keynes

MK9 2NW

Year