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PRO-X 470
SPINNING
BIKE
21 KG
FLYWHEEL
CARDIO
USER MANUAL
Visit facebook.com/trojanhealth
www.trojanhealth.co.za
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE.
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INDEX
• Important Safety Instructions ________________________________ 3
• Pre Assembly Check List ______________________________________ 5
• Hardware & Tools List ________________________________________ 6
• Parts List ____________________________________________________ 7
• Exploded Drawing ___________________________________________ 9
• Assembly Steps ______________________________________________ 10
• Seat Adjustment _____________________________________________ 13
• Console Functions ___________________________________________ 14
• Spinning Bike Set-Up _________________________________________ 15
• Exercise Instructions ________________________________________ 16
• Maintenance ________________________________________________ 18
• Fitness Tips & Techniques _____________________________________ 19
• Conditioning Guidelines _______________________________________ 20
• Warm Up & Cool Down _______________________________________ 21
• 2 Year Limited Warranty ______________________________________ 22
• Repairs Procedure ____________________________________________ 23
• Notes _______________________________________________________ 24
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IMPORTANT SAFETY INSTRUCTIONS
It is the sole responsibility of the purchaser of Trojan products to read the owner’s manual, warning labels and
instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest
is important. If any of these instructions or warnings are unclear please contact Trojan Customer Services on
0861 TROJAN (0861 876526), within the Republic of South Africa. Customers residing outside South Africa
can contact us on +27 10 206 4405.
The equipment is only intended for home use and is not intended for commercial, institutional and/or studio
facilities use.
Contact Trojan with any questions regarding this classication. It is recommended that all users of Trojan be
informed of the following information prior to use.
HEALTH WARNING
• Before starting any exercise or conditioning program you should consult with your personal physician to
see if you require a complete physical exam. This is especially important if you are inactive, pregnant or
suffer from any illness.
• If at any time during exercise you feel faint, dizzy or experience pain, stop exercising immediately and
consult your physician.
• To avoid muscular pain and strain, begin each workout by stretching and warming up and end each session
by cooling down and stretching.
INSTALLATION
Trojan recommends that all equipment:
• Be secured to or set up on a solid, level surface to stabilise and eliminate rocking or tipping over
during training.
• Be set up inside your home away from moisture and dust (the equipment is not designed for outdoor use).
• Be set up with sufcient ventilation to ensure proper operation.
• Be set up with sufcient space around the equipment so that all exercises can be completed safely. It is
recommended that there should be at least 1 m of space around the equipment where access is required
to exercise.
PROPER USAGE
• Do not use the equipment in any way other than as designed or intended by the manufacturer. It is
imperative that Trojan equipment is used properly to avoid injury.
• Injuries may result from exercising improperly or excessively.
• Your Trojan equipment should only be used by one person at a time.
• Be careful to maintain your balance while using, mounting, dismounting or assembling your Trojan
equipment to avoid injury.
• Do not attempt to adjust the seat or handlebars while you are on your Trojan equipment.
• Servicing other than the procedures in this manual should be performed by an authorised service
representative only.
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ACCESS CONTROL
• Trojan recommends that all tness equipment be used in a supervised area. It is recommended that
the equipment be located in an access controlled area. Control is the responsibility of the owner. Keep
children away from all equipment.
• Parents or others supervising adults must provide close supervision of children if the equipment is used in
the presence of children.
INSPECTION
• Do not use or permit use of any equipment that is damaged, or has worn or broken parts. For all Trojan
equipment use only replacement parts supplied by Trojan.
• Always make sure that all nuts and bolts are tightened prior to each use.
• Maintain labels and nameplates – do not remove labels for any reason. They contain
important information.
• Equipment maintenance – preventative maintenance is the key to smooth operating equipment. Please
ensure that you follow our maintenance tips to ensure the continued correct function of your
Trojan equipment.
• Before any use, examine all accessories approved for use with the Trojan equipment for damage or wear.
• Should your Trojan equipment appear damaged or worn, do not attempt to use or repair the
equipment yourself.
• Please contact our service department on 0861 TROJAN (0861 876526) to arrange a repair.
Customers residing outside South Africa can contact us on +27 10 206 4405.
OPERATING WARNINGS
• It is the purchaser’s responsibility to instruct all users as to the proper operating procedures of all
Trojan equipment.
• Keep children away from all moving parts. Parents must provide close supervision of children if the
equipment is used in the presence of children.
• Do not wear loose tting clothing or jewellery when using the equipment. It is also recommended that
users tie up long hair to avoid contact with moving parts.
• Ensure that anyone not using the equipment stays clear of the user, accessories and moving parts while
the machine is in operation.
USER WEIGHT LIMITATIONS
• This Trojan Pro-X 470 Spinning Bike may not be used by persons weighing more than 120 kg.
SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE.
If any of these instructions or warnings are unclear please contact Trojan Customer Services on
0861 TROJAN (0861 876526) within the Republic of South Africa or visit www.trojanhealth.co.za.
Customers residing outside South Africa can contact us on +27 10 206 4405.
IMPORTANT SAFETY INSTRUCTIONS
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PRE ASSEMBLY CHECK LIST
Thank you for choosing the Trojan Pro-X 470 Spinning Bike. We take great pride in producing this product and
hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its
fullest. Yes, it’s a proven fact that a regular exercise program can improve your physical and mental health.
Too often, our busy lifestyles limit our time and opportunity to exercise. The Trojan Pro-X 470 Spinning Bike
provides a convenient and simple method to begin your assault on getting your body in shape and achieving
a healthier lifestyle. Before reading further, please review the drawing below and familiarise yourself with the
parts that are labelled.
Read this manual carefully before using the Trojan Pro-X 470 Spinning Bike.
Front Stabiliser
Pedal
Handlebar
Main Cover
Rear
Stabiliser
Seat
Adjustment
Knob
Adjustment
Knob
Tension Control Manual
Saddle Vertical and Horizontal Adjustment
Set-up Size (mm) 1377 (l) x 540 (w) x 1270 (h)
Weight of Flywheel 21 kg
User Weight 120 kg (maximum)
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HARDWARE & TOOLS LIST
INSTRUCTIONS FOR ASSEMBLY
• Before you start to assemble, please check the hardware packaging to make sure all parts are included.
• Basic tools, such as spanners will be provided for assembly.
9
8
7
6
54
3210
242322212019181716151413121110987654321
0
(P0272)
no.3
no.9
no.57
no.20
no.7
no.8
no.87
no.14
no.5 no.6
Inner hexagon spanner (6#)
Crosshead spanner
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PARTS LIST
No. Description
1 Pedal JD-301 (9/16") 1
2 Tube Plug 1 Match 80 x 40 x 1.5 Tube 4
3 Carriage Bolt GB/T 12-1988 M8 x 52 4
4 Rear Stabiliser Weldment 1
5 Flat Washer 1Gb/T 95-2002 8 4
6 Domed Nut GB/T 802-1988 M8 (H = 16 mm) 4
7 Adjustment Knob 1 M16 x 1.5 x 20 2
8
Plastic Sleeve 1 Inside Match 70 x 30 x 1.5 Tube
Outside Match 80 x 40 x 1.5 Tube
1
9 Telescopic Tube Φ40.6 x 60 1
10 Vertical Seat Post Weldment 1
11 Tube Plug 2 Match 70 x 30 x 1.5 Tube 1
12 Seat Post Weldment 1
13 Seat DD - 2681 1
14 Rubber Regulator M8 x 25 4
15 Front Stabiliser Weldment 1
16 Main Frame Weldment 1
17 Handlebar Post Weldment 1
18 Handlebar Weldment 1
19 Kettle Holder 117 x 85 x 90 1
20 Screw 4 GB/T 845-1985 St4.2 x 19 4
21
Plastic Sleeve 2 Inside Match 38 x 38 x 1.5 Square
Tube Outside Match 45 x 45 x 1.5 Square Tube
1
22 Flat Washer 2 GB/T 95-2002 5 4
23 Bearing 1608 ZZ 4
24 Plastic Stoppermatch 38 x 38 x 1.5 Square Tube 1
25 Flat Washer 3 Φ16 x Φ10.2 x T1.5 1
26 Elastic Washer 1 GB/T 859 - 1987 8 4
27 Bolt 2 GB/T 70.3-2000 M8 x 18 4
28
Hex Flange Surface Nut 1 GB/T 6177.2 - 2000
M10 x 1.25
2
29 Crank End Cap Φ23 x 7.5 2
No. Description
30 Brake Knob M10 x 225 1
31 Lock Nut 1 GB/T 889.1 - 2000 M8 6
32 Plastic Sleeve 3Φ21.1 x Φ18 x Φ10.2 x 27.5 1
33 Left Crank 170 x 27 (9/16"- Lh) 1
34 Crank Cover Φ56 x 28 1
35 Bearing 26004 ZZ 2
36 Right Crank 170 x 27 (9/16") 1
37 Spring 1 Φ1.8 x 40 1
38 Hex Flange Surface Nut 2M12 x 1.25 2
39 Adjustment Bolt M6 x 57 Φ12 2
40 Lock Nut 2 GB/T 41 - 2000 M6 2
41 Screw 1 GB/T 845 - 85 St4.2 x 9.5F 2
42 Screw 2 GB/T 15856.1 - 2002 St4.2 x 19 5
43 Screw 3 GB/T 15856.1 - 2002 St4.2 x 13 2
44 Decorative Cover 1655 mm x 268 mm x 43 mm 1
45 Computer x - 3574 1
46 Core Shaft Φ20 x 156 1
47 Long Fixing Tube Φ25 x Φ x 20.05 x 41.1 1
48 Short Fixing Tube Φ25 x Φ x 20.05 x 9 1
49 Decorative Cover 2467 x 266 x 11 1
50 Chains 106 1
51 Gear Platep 12.7,Z = 5.2 1
52 Square Nut 16 x 15 x Φ15 (M10) 1
53 Spring 2 Φ1.0 x 55 1
54 Flat Washer 4 GB/T 95 - 2002 12 T1.5 2
55 Bolt 3 GB/T 5780 - 2000 M8 x 40 2
56 Wheel Φ69 x 26 2
57 Brake Plug Φ16.4 x 16 1
58 Nut 2 M12 x 1.25 H = 7 2
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No. Description
59 Spindle Casing Pipe Φ16 x Φ12.1 x 36 1
60 Bearing 26001 ZZ 2
61 Flywheel 21 kg 1
62 Spindle Φ12 x 155 1
63 Flat Washer 5 Φ14 x Φ6 x T2.5 1
64 Domed Nut 2 GB/T 802 - 1988 M6 1
65 Adjustment Knob 2 M10 x 25 2
66 Fixing Nut 28 x M20 x 1 1
67 Flywheel Cover Φ59 x 35 1
68 Spring Cover 32 x 23 x 2 1
69 Spring 3 Φ2.2 1
70 Brake Block 200 x 47 x 30 1
71 Brake Plug 114 x 9 x 14 1
72 Flat Washer 6 Φ45 x Φ10.5 x 5 2
No. Description
73 Woolly Block 113 x 25 x 8 (p: 0.41) 1
74 Bolt 4 GB/T 5780 - 2000 M5 x 30 2
75 Brake Sheet Metal Φ1.0 1
76 Lock Nut GB/T 889.1 - 2000 M5 2
77 Elastic Washer 2 GB/T 889 - 1987 5 2
78 Bolt 5 GB/T 5780 - 2000 M5 x 10 2
79 Sprocket A7k - 16 1/2" x 1/8" 16T (1.37") 1
80 Fixing Nut M33 x 1 x 4 2
81 Sensing Linel = 1400 1
82 Magnet C - 02Z 1
83 Sensor SR - 212 1
84 Sensor Holder LTF8163 1
85 Plastic Plug Φ14 x 14 2
PARTS LIST
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EXPLODED DRAWING
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ASSEMBLY STEPS
1. PREPARATION
• Before assembling make sure that you will have enough space around the item.
• Use the supplied parts and hardware for the assembly.
• Before assembling please check whether all the required parts have been supplied as per the exploded
drawing on the opposite page.
STEP 1
STEP 1: FRONT AND REAR STABILISERS
Attach the Front Stabiliser (15) to the Main Frame
(16) with two sets of Ø8 Flat Washer (5), M8 Domed
Nut (6) and M8 x 52 Carriage Bolt (3).
Attach the Rear Stabiliser (4) to the Main Frame (16)
with two sets of Ø8 Flat Washer (5), M8 Domed Nut
(6) and M8 x 52 Carriage Bolt (3).
STEP 2: SEAT ASSEMBLY
Insert the Vertical Seat Post (10) into the seat post
tube of the Main Frame. You will have to slacken the
knurled section of the Knob (7) and pull the Knob
back and then select the desired height. Release the
Knob (7) and retighten the knurled portion.
Attach the Seat Post (12) onto the Vertical Seat Post
(10) with the Knob (65) and the Flat Washer (72) .
The Seat (13) is xed on the Seat Post (12) with the
nuts of the seat.
STEP 2
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ASSEMBLY STEPS
STEP 3: HANDLEBAR AND HANDLEBAR POST
Insert the Handlebar Post (17) into the handlebar post
tube of the main frame. You will have to slacken the
knurled section of the Knob (7) and pull the Knob back
and then select the desired height. Release the Knob
and retighten the knurled portion.
The Handlebar (18) is xed on the Handlebar
Post (17) with the Knob (65) and the Flat Washer (72).
The Computer (45) is xed on the handlebar (18). The
Plug (A1) of the sensing line plug into the sensor signal
input hole of the computer.
ATTENTION: YOU SHOULD FIX THE
HANDLEBAR TIGHTLY
STEP 4: PEDAL ASSEMBLY
The Pedals (1L & 1R) are marked “L” and “R” - Left
and Right. Connect them to their appropriate crank
arms. The right crank arm is on the right- hand side
of the cycle as you sit on it.
Note: The Right pedal should be threaded on
clockwise and the Left pedal anticlockwise.
STEP 3
STEP 4
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STEP 5: ADJUSTING THE TENSION
To increase resistance (requiring more strength
to pedal), turn the Emergency Brake & Resistance
Control Knob (30) to the right.
To decrease resistance (requiring less strength to
pedal), turn the Emergency Brake & Resistance
Control Knob (30) to the left.
STEP 6: USING THE EMERGENCY
BRAKE FUNCTION
The Emergency Brake & Resistance Control Knob
(30) can be used as the Emergency Brake. When you
want the ywheel to stop turing, you must rmly
press down the Emergency Brake & Resistance
Control Knob.
ASSEMBLY STEPS
STEP 5
STEP 6
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SEAT ADJUSTMENT (UP AND DOWN)
To adjust the seat height, slacken the spring Knob on the Vertical Post Stem on the main frame and pull
back the Knob. Position the Vertical Seat Post for the desired height so that holes are aligned, then release
the Knob and retighten it.
SEAT ADJUSTMENT (BACKWARDS AND FORWARDS)
To move the seat forward in the direction of the handlebar or backwards away from it, loosen the
adjusting Knob and washer and pull the Knob back. Slide horizontal seat post into desired position.
Align holes and then retighten the adjusting Knob.
HANDLEBAR HEIGHT ADJUSTMENT
To adjust the handlebar height, slacken the spring Knob and secondary Knob and pull both Knobs back.
Slide the handlebar post along the housing on the main frame to the desired height and, with the holes
aligned correctly, tighten the spring adjusting Knob and then the secondary Knob.
SEAT ADJUSTMENT
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FUNCTION BUTTONS:
MODE: Press to select a function
SET: Press to preset value for TIME, DISTANCE, CALORIES
CLEAR (RESET): Press to clear the value. To reset values to zero, press and hold the MODE key
for 3 seconds. This does not reset ODOMETER. If you change the batteries, all
values will reset to 0, including ODOMETER.
FUNCTIONS AND OPERATIONS:
SCAN: The sequence of display: tmr > spd > dst > cal
• In scan mode, press mode key to lock the current function.
• Automatically scan through each mode in sequence every 6 seconds.
SPEED: Displays current training speed, the maximum is 999.9 km/h.
TIME: Accumulates workout time from 0:00 up to 99:59.
DISTANCE: Accumulates total distance from 0.0 Up to 999.9 km.
CALORIES: Accumulates calories consupmtion during training from 0.0 Cal to the
Maximum 999.9 Cal.
(This data is a rough guide for comparison of different exercise sessions which
can not be used in medical treatment.)
ODOMETER: Accumulates the total distance of your workouts once batteries are
installed in the computer
COUNTDOWN: You can preset values to countdown TIME, CALORIES or DISTANCE. Press MODE
until the function you want is displayed. Make sure computer is not in SCAN.
Press SET to increase the value to the number you want to preset. If you need
to clear the value, press RESET. Start pedaling and the computer will
countdown. When the value reaches zero, the computer will beep and start to
count up again.
CONSOLE FUNCTIONS
SPECIFICATIONS:
Auto Scan Every 6 seconds
TIME 0:00’ - 99:59’ (MINUTE:SECOND)
CURRENT Speed 0.0 - 999.9 KM/H (MILE/H)
Calories 00.0 - 999.9 CAL
ODOMETER 0.0 - 999.9 KM (MILE)
PULSE RATE 40 - 240 BPM
BATTERY TYPE 2 x AAA OR UM - 4
OPERATING TEMPERATURE 0 °C - ±40 °C
STORAGE TEMPERATURE -10 °C - ±60 °C
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SPINNING BIKE SET-UP
SPINNING BIKE SET-UP
• Stand next to the Spinning Bike’s seat (also known as the saddle). The seat height should be about
level with your hips when you are standing next to it.
• Turn the seat height adjustment Knob counter-clockwise. Pull the handle out to release the pin from
the hole so you can adjust the seat height. Lower or raise the seat so it is approximately level with your
hips as you stand next to the bike.
• Insert the pin into the correct seat height hole and turn the handle clockwise to lock it in place.
• Get on the bike.
• Take one pedal all the way down to the bottom of your pedal stroke. You should have a full extension
in your leg without locking out your knee. The full extension should allow for a soft knee or even a
very slight bend.
• Bring one pedal forward and one pedal back so they are in a straight line (the front pedal should be in
the 3 o’clock position and the back in the 9 o’clock position). If you drop a straight line down from your
forward knee, it should fall directly over the centre of your front foot. If this does not happen, you
need to move the seat either forward or backward. The forward knee should be at a 90 degree angle.
You should also be able to comfortably rest your hands on the handlebars. If you feel you are really
stretching to reach the handlebars, you need to move your seat or handlebars backwards or forwards
until you are in your most comfortable riding position.
• Dismount the bike and adjust the forward/backward seat or handlebars position. Again, turn the handle
counter-clockwise, pull the pin out and move the seat to the desired position. Place the pin in the
chosen hole and turn the handle clockwise to secure the position.
• Move to the front of the bike and adjust the handlebar height. The height of the handlebars is more
a matter of preference. Comfort should be the main key. Some experienced riders choose to keep
the handlebars low to replicate outdoor riding. Many riders choose a higher handlebar height for more
comfort.
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EXERCISE INSTRUCTIONS
Using your Spinning Bike provides you with several benets, it will improve your physical tness, tone
muscle and in conjunction with calorie controlled diet help you lose weight.
THE WARM UP PHASE
This stage helps get the blood owing around the body and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Each
stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch.
If it hurts, STOP.
THE EXERCISE PHASE
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
stronger. Work at your own pace, but it is very important to maintain a steady tempo throughout.
The rate of work should be sufcient to raise your heart beat into the target zone shown on the
graph below.
SIDE BENDS
OUTER THIGH
OUTER THIGH
INNER THIGH
FORWARD
BENDS
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EXERCISE INSTRUCTIONS
This stage is to let your Cardiovascular System and muscles wind down. This is a repeat of the warm up
exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now
be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get tter you may need to train longer and harder. It is advisable to train at least three times a week,
and if possible space your workouts evenly throughout the week.
MUSCLE TONING
To tone muscle while on your Spinning Bike you will need to have the resistance set quite high. This will
put more strain on our leg muscles and may mean you cannot train for as long as you would like. If you are
also trying to improve your tness, you need to alter your training program. You should train as normal
during the warm up and cool down phases, but towards the end of the exercise phase you should increase
resistance, making your legs work harder than normal. You may have to reduce your speed to keep your
heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn.
USE
The tension control Knob allows you to alter the resistance of the pedals. A high resistance makes it
more difcult to pedal, a low resistance makes it easier. For the best results set the tension while the bike
is in use.
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MAINTENANCE
CLEANING
The Trojan Pro-X 470 Spinning Bike can be cleaned with a soft cloth and mild detergent. Do not use
abrasives or solvents on plastic parts. Please wipe your perspiration off the Trojan Pro-X 470
Spinning Bike after each use.
Please inspect all assembly bolts and pedals on the machine for proper tightness before use.
STORAGE
Store the Trojan Pro-X 470 Spinning Bike in a clean and dry environment away from children.
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FITNESS TIPS & TECHNIQUES
Tr apezius
Posterior
Tricep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
Tr apezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
VISIT:
www.trojanhealth.co.za for equipment choices and exercise programs
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.
Aerobic exercise improves the tness of your lungs and heart − your body’s most important muscle. Aerobic
exercise tness 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 form 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.
Always consult your physician before beginning any exercise program.
MUSCLE CHART
TROJAN PRO-X 470 SPINNING BIKE
The exercise routine that is performed on the Trojan Pro-X 470 Spinning Bike will develop the lower body
muscle group as well as condition the circulatory system and provide a good aerobic workout. These muscle
groups are highlighted on the muscle chart below.
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EXERCISE INTENSITY
To maximise the benets of exercising, it is important to exercise with the proper intensity. The proper 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 nd your target zone in the table below.
During the rst 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 ngers
on your wrist. Take a six second heartbeat count and multiply the results by 10 to nd 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 proper level.
For more information visit:
www.trojanhealth.co.za
CONDITIONING GUIDELINES
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.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic
tness 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 tness, the harder you will have to work to stay in your target zone. 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.
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WARM UP & COOL DOWN
1
2
3
4
5
WORKOUT GUIDELINES CLEANING
Each workout should include the following three parts:
1. A WARM-UP: 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: 20 to 30 minutes of exercising with your heart rate in your
training zone. (Note: During the rst few weeks of your exercise program, do not keep your heart
rate in your training zone for longer than 20 minutes).
3. COOL-DOWN: 5 to 10 minutes of stretching. This will increase the exibility 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 ve
workouts each week, if desired. Remember, the key to success is to make exercise a regular and
enjoyable part of your everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right
Move slowly as you stretch, hold the position and never bounce.
1. 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, and then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
2. 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, and then relax.
Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
3. 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 at on
the oor. Bend your front leg, lean forward and move your hips toward
the wall. Hold for 15 counts, and then relax. Repeat 3 times for each
leg. To cause further stretching of the Achilles tendons, bend you back
leg as well.
Stretches: Calves, Achilles tendons and ankles.
4. QUADRICEPS STRETCH
With one hand against a wall for balance, reach back and grasp one
foot with your other hand. Bring your heel as close to your buttocks
as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
5. 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,
and then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
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2 YEAR LIMITED WARRANTY
The Manufacturer hereby provides a warranty to the original purchaser of this product (‘the Consumer’)
that this product will be free of manufacturing defects in materials and workmanship which under
normal, personal, family or household use (commercial use expressly excluded) manifest themselves
within the 2 year from the date of purchase.
EXCLUSIONS
• The warranty does not include and will not be construed to cover products damaged as a result of
disaster, misuse, commercial use, not in accordance within the written instructions included with
the product, abuse and/or any non-authorised modication of the product, incorrect installation of
the product or normal wear and tear.
• All demo models carry a 3 month warranty.
WAIVER
The warranty and the obligations of the Manufacturer provided herein are in lieu of, and the consumer,
waives all other warranties, guarantees, conditions or liabilities, express or implied, arising by law or
otherwise, including without limitation, any obligation of the manufacturer in respect of any injury,
loss or damage (direct, indirect or consequential) arising out of the use of, or inability to use this
product and whether or not occasioned by the manufacturer’s negligence or any act or omission on its part.
PROOF OF PURCHASE
Any claim in terms of the warranty must be supported by a proof of purchase or a warranty number.
Warranty numbers can be issued through contacting our Trojan Call Centre on 0861 Trojan
(0861 876526) or online at www.trojanhealth.co.za. Customers residing outside South Africa can contact us on
+27 10 206 4405. If such proof is not available, then notwithstanding anything to the contrary herein, the
service agent’s prevailing charges for services/repairs including call out and/or spares will be payable by the
Consumer upon collection or delivery of the repaired product.
The Consumer does not need to return the product to the store. The Consumer should call the Trojan
Call Centre on 0861 Trojan (0861 876526). Customers residing outside South Africa can contact us on
+27 10 206 4405 and the call centre will advise of the procedure. During the warranty period the product
may only be serviced and/or repaired by the Manufacturer’s duly authorised agent(s).
/ +27 10 206 4405
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PROX470-SB
REPAIRS PROCEDURE
Visit facebook.com/trojanhealth
www.trojanhealth.co.za
#18M03T003
Manufactured For Masstores (Pty) Ltd.
16 Peltier Drive, Sunninghill, Ext 6, Sandton, 2146, South Africa.
MADE IN CHINA
If this product p roves to
be faulty d uring normal
use due to d efective
materials
or
workmanship.
Refer t o our website for
terms and conditions.
Please call us for any product
queries, after s ales support,
repairs or installations.
Always consult a
physician before starting
a new exercise routine
Use in conjunction
with a healthy
eating plan
Only use product for
its intended purpose
to prevent injury
YEAR
WARRANTY
0861 876 526
0861 TROJAN
+27 10 206 4405
Should you experience any faults or breakdowns on your Trojan equipment, please adhere to the following
procedure to have the fault rectied speedily and professionally.
Do not return the product to the store.
Call the Trojan Call Centre on 0861 Trojan (0861 876526) to log the faulty product (under warranty or out of
warranty). Customers residing outside South Africa can contact us on +27 10 206 4405.
The operator or technical advisor will try identify the fault, and will book a service team call out.
The service team will endeavour to x the problem in your home on an agreed date and time.
Only if the fault cannot be repaired in the convenience of your home, will the service team take the faulty
product back to the service centre.
Items repaired in our service centre will be returned to your home on an agreed date and time.
Note: Should you live in an outlying area or outside South Africa, it may be necessary to return the product
to the store nearest to you. Our service operator will advise you of your repair procedure.
COST OF REPAIRS
UNDER WARRANTY
Any items still under warranty will be repaired free of charge, as long as it complies with the terms and
conditions of the warranty (refer to “warranties” section in this manual). Any items that need to be repaired
that are NOT covered in the warranty will be for the consumer’s expense. A quote for the repair/replacement
of these items will be provided to the consumer for approval prior to repairs being conducted.
OUT OF WARRANTY
Any items that need to be repaired once the warranty has expired will be for the consumer’s expense
including call out fees.
A quote for the repair/replacement of these items will be provided to the consumer for approval prior to
repairs being conducted.
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PROX470-SB
NOTES
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