V-fit HG1, HG2 Assembly & User Manual

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Assembly & User Manual

Herculean Home Gym Trainers

HG1 & HG2

Contents

Section Page

General Information . . . . . . 4

Before you start . . . . . . . . . 5

Safety . . . . . . . . . . . . . . . . . 6

Exercise Information . . . . . . 7

Assembly . . . . . . . . . . . . . . 14

General Information

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Herculean Home Gym Trainer

Quality

This V-fit exercise product has been designed and manufactured to comply with the latest (BS EN

957) British and European Safety Standards.

Questions

Should you encounter any difficulty with the assembly, operation or use of your V-fit exercise product or if you think that you may have parts missing, please DO NOT return it to your retailer but contact us first for help and advice, asking for CUSTOMER SUPPORT, by any of the following means.

Tel:- 0871 222 0881 or Fax:- 01535 637722 or Email:- beny@benysports.co.uk

CUSTOMER SUPPORT is open from 9.00am to

5.00pm from Monday to Friday

Beny Sports Co. UK Ltd.

Queries

If you do have any queries, please ensure that you have the following information ready for our Customer Support Staff:

YOUR NAME YOUR ADDRESS YOUR PHONE NUMBER PRODUCT MAKE OR BRAND PRODUCT MODEL PRODUCT SERIAL NUMBER DATE OF PURCHASE NAME OF RETAILER PART NUMBERS REQUIRED

Guarantee

Beny Sports Co. UK Ltd. guaranteeÕs its V-fit product range for DOMESTIC USE only for a period of 2 years from certified date of purchase. During this period we have the right to: -

a). provide parts for the purchaser to effect repair. b). repair the product returned (at the purchaserÕs

cost) to our warehouse.

c). replace the product if it is deemed economical

to do so.

This guarantee applies to the original purchaser only and is not transferable.

This guarantee does not cover wear and tear on upholstery or consumables.

This guarantee does not cover abuse or defects caused by storage or use outside those intended.

If you need to advise us of a defect with your product, we may ask for proof of purchase. To enable us to service your requirement for replacement parts, you must return the enclosed Guarantee Registration Card within 14 days of purchase. Failure to do so may result in any claim for replacement parts or repairs being refused.

This does not affect your statutory rights as a consumer.

Customer Support

Tel:- 0871 222 0881 or Fax:- 01535 637722 or Email:- beny@benysports.co.uk

CUSTOMER SUPPORT is open from 9.00am to

5.00pm from Monday to Friday

Beny Sports Co. UK Ltd.

Unit 8, Riparian Way, The Crossings, Cross Hills West Yorkshire. BD20 7BW

Before You Start

Page 5Herculean Home Gym Trainer

Tools

All V-fit products are supplied with basic tools, which will enable you to successfully assemble your product. However, you may find it beneficial to have a soft-headed hammer and perhaps an adjustable spanner handy as this may help.

Prepare the Work Area

It is important that you assemble your product in a clean, clear, uncluttered area. This will enable you to move around the product while you are fitting components and will reduce the possibility of injury during assembly.

Work with a Friend

You may find it quicker, safer and easier to assemble this product with the help of a friend as some of the components may be large, heavy or awkward to handle alone.

Open the Carton.

Carefully open the carton that contains your product, taking note of the warnings printed on the carton to ensure that the risk of injury is reduced. Be aware of sharp staples that may be used to fasten the flaps as these may cause injury. Be sure to open the carton the right way up, as this will be the easiest and safest way to remove all the components.

Unpack the Components

Carefully unpack each component, checking against the parts list that you have all the necessary parts to complete the assembly of your product.

Please note that some of the parts may be pre-fitted to major components, so please check carefully before contacting our CUSTOMER SUPPORT team.

In any event, please do not return the product to your retailer before contacting us first.

Safety

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Herculean Home Gym Trainer

Before you undertake any programme of exercise that will increase cardiovascular activity please be sure to consult with your doctor. Frequent strenuous exercise should be approved your doctor and proper use of your V-fit product is essential. Please read this manual carefully before commencing assembly of your product or starting to exercise.

• Please keep all children away from exercise products when in use. Do not allow children to climb or play on them when they are not in use.

• For your own safety, always ensure that there is at least 1 Metre of free space in all directions around your product while you are exercising.

• Regularly check to see that all nuts, bolts and fittings are securely tightened. Periodically checking all moving parts for obvious signs of wear or damage.

• Clean only with a damp cloth, do not use solvent cleaners. If you are in any doubt, do not use your V-fit product, but contact CUSTOMER SUPPORT by any of the means listed on the opposite page.

• Before use, always ensure that your V-fit product is positioned on a solid, flat surface. If necessary, use a rubber mat underneath to reduce the possibility of slipping in use.

• Always wear appropriate clothing and footwear such as training shoes when exercising. Do not wear loose clothing that could become caught or trapped during exercise.

Storage and Use

Your V-fit 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.

Weight Limit

Your V-fit product is suitable for users weighing: 275LBS / 19.6 Stones / 125KG or less.

Conformity

This V-fit product conforms to: (BS EN 957) - PARTS 1 and 2 Class (H) - HOME USE - Class (C). It is NOT suitable for therapeutic purposes.

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Exercising Information

Beginning

How you begin to exercise will vary from person to person. If you have not exercised for a long period of time, have been inactive for a while, or are severely overweight you MUST start slowly, increasing your exercise time gradually, by perhaps only a few minutes for each session per week.

Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can help make you feel better, look better and will almost certainly enable you to enjoy life more.

Aerobic Fitness

Aerobic exercise is simply defined as any sustained activity that increases the supply of oxygen to your muscles via the blood pumped by your heart. With regular exercise, your cardiovascular system will become stronger and more efficient. Your recovery rate i.e. the time taken for your heart to reach its normal resting level, will also decrease.

Initially you may only be able to exercise for a few minutes each day. Do not hesitate to breathe through your mouth should you need more oxygen. Use the "talk test". If you cannot carry on a conversation while exercising, you are working too hard! However, aerobic fitness will be gradually built up with regular exercise, over the next six to eight weeks.

Do not be discouraged if it takes longer than this to begin to feel less lethargic, everyone is different and some will achieve their targets quicker than others. Work at your own, comfortable pace and the results will come. The better your aerobic fitness the harder you will have to work to stay in your target zone.

Exercising Information

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Herculean Home Gym Trainer

Warm Up

A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise and Cool Down. Never start a training session without warming up. Never finish one without cooling down correctly. Perform between five and ten minutes of stretching before starting your workout to prevent muscle strains, pulls and cramps.

Aerobic Exercise Session

Those new to exercise should exercise no more than every other day to start with. As your fitness level increases, increase this to 2 in every 3 days. When you are comfortable with your routine, exercise for 6 days per week. Always take at least one day

off per week.

Exercising in your Target Zone

To ensure that your heart is working in its exercise target zone, you need to be able to take your pulse. If you do not have a pulse monitor (either from the product you are using or a proprietary independent unit) you will need to locate the pulse in your carotid artery. This is situated in the side of the neck and can be felt by using the index and middle fingers. Simply count the number of beats you feel in 10 seconds and then multiply by six to get your pulse rate. This should be taken before you start to exercise for easy reference.

People who have a greater aerobic fitness, have a lower resting pulse level and will also be able to exercise with a higher pulse level.

Target Zone

To determine your target zone, see the chart opposite. If you are new to exercise and by definition unfit, refer to the left column. If you exercise regularly and have good aerobic fitness, refer to the right column.

USERS

AGE

(Years)

20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59

60 and over

UNCONDITIONED

TARGET ZONE - A

(Beats per Minute)

145 - 165 140 - 160 135 - 155 130 - 150 125 - 145 120 - 140 115 - 135 110 - 130 105 - 125

CONDITIONED

TARGET ZONE - B

(Beats per Minute)

155 - 175 150 - 170 145 - 165 140 - 160 135 - 155 130 - 150 125 - 145 120 - 140 115 - 135

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Exercising Information

Hamstring Stretch

Sit on the floor with your right leg extended and place your left foot flat against the right inner thigh. Stretch forward toward the right foot and hold for 10 seconds. Relax and then repeat with the left leg extended. Repeat 2 - 3 times.

Cool Down

To decrease fatigue and muscle soreness, you should also cool down by walking at a slow relaxed pace for a minute or so, to allow your heart rate to return to normal.

Warm Up and Cool Down Exercises

Hold each stretch for a minimum of ten seconds and then relax. Repeat each stretch two or three times. Do this before your Aerobic Exercise session and also after you have finished.

Head Roll

Rotate your head to the right for one count, feeling a slight pull on the left side of your neck. Next, rotate your head back for one count, stretching your chin. Then rotate your head to the left for one count, feeling a slight pull on the right side of your neck. Lastly, drop your head to your chest for one count. Repeat 2 to 3 times.

Toe Touch

Slowly bend forward from your waist, letting your back and shoulders relax as you lower your trunk. Gently stretch down as far as is comfortable and hold for 10 seconds.

Shoulder Lift

Rotate and lift your right shoulder up towards your ear for one count. Relax then repeat for the left shoulder. Repeat 3 - 4 times.

Calf / Achilles Stretch

Turn towards the wall and place both hands on it. Support yourself with one leg while the other is placed behind you with the sole flat on the floor. Bend the front leg and lean towards the wall, keeping the rear leg straight so that the calf and Achilles tendon are stretched hold for 5 seconds. Repeat with the other leg. Repeat 2 - 3 times.

Side Stretch

Open both arms to the side and gently lift them above your head. Reach your right arm as high as you can for one count, gently stretching the muscles of the stomach and lower back. Repeat the action with your left arm. Repeat 3 - 4 times.

Inner Thigh Stretch

Sit on the floor and pull your legs toward your groin, the soles of your feet together. Hold your back straight and lean forward over your feet. Tighten the thigh muscles and hold for 5 seconds. Release and repeat 3 - 4 times.

Exercising Information

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Herculean Home Gym Trainer

Basic Aerobic Training Programme

For your basic Aerobic Exercise routine we suggest that you try the following. Remember, breathe correctly, exercise at your own pace and do not over-train as injury may result.

Week 1 & 2