Rowing Machine Assembly & User Instructions - Please keep for future reference 608/5328 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: 0345 600 1714 or visit www.argos-support.co.
Contents Safety Information 2 Components - Parts 3 Components - Fixings 4 Assembly Instructions 5-7 Computer Operation 8 Using Information 9 How To Adjust Your Cylinders 9 Moving Instructions 9 The Basic Rowing Stroke 9 Exercising Information 10-13 Before starting 10-11 Warming up and cooling down 12-13 Care and Maintenance Disposal information 14 Explodes Diagram 15 Parts List 16 Guarantee 1 14 Back Cover
Safety Information Important – Please read fully before assembly or use To reduce the risk of serious injury, read the entire manual before you assemble or operate the Pro Fitness Rowing Machine . 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 choke if swallowed.
Components - Parts If you have damaged or missing components, call the Customer Helpline: 0345 600 1714 http://www.argos-support.co.uk/ Please check you have all the parts listed below Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully before contacting Argos regarding any missing components. Product mass = 11kg. Product footprint = 138.5 x 42.5 cm 37. Main frame x 1 24. Front stabilizer x 1 6. Handlebar support x 1 33. Half round bracket x 1 35.
Components - Fixings Please check you have all the fixings listed below Note: Some of the fixings are pre-fitted to the larger components. Please check carefully before contacting Argos regarding any missing fixings. 31 32 9 70mm M8 Bolt x 1 Lock pin x 1 Φ8 Flat washer x 7 10 34 46 M8 Lock nut x 7 16mm M8 Screw x 4 16mm M6 Screw x 4 45 16 17 Φ6 Flat washer x 4 Φ8 Curved washer x 2 8 25 11 40mm M8 Bolt x 1 83mm Φ12 Bolt x 1 Φ8 Big washer x 2 14 15 16mm Φ22 x Φ12.
Assembly Instructions Step 1 Turn the frame upside down and mount the half round bracket (33) using 4 x 16mm M8 Screw (34) and Φ8 Flat washer (9). 33 37 9 Turn the frame the right way up and locate the rear stabilizer (35) into the half round bracket (33). Using 70mm M8 Bolt (31), Φ8 Flat washers (9) and M8 Lock nut (10) in the top left hand hole, bolt in position but do not over tighten. In the upper right hand hole locate the Lock pin (32) to stop the leg folding.
Assembly Instructions Step 3 Attach the front stabilizer (24) to the Main frame (37) using 2 x 50mm M8 Bolt (17), Φ8 Curved washer (16) and M8 Lock nut (10). 10 16 37 24 17 Step 4 Attach the handlebar support (6) by locating its base between the rearward frame bracket using 83mm Φ12 Bolt (25), Φ8 Flat washer (9) and M8 Lock nut (10). Do not over tighten as this needs to move relatively freely.
Assembly Instructions Step 5 To mount the pedal (12) assembly, locate the pedal Axle (15) through the hole in the front of the main frame and push on the washer (14) right up to the frame. There should be equal overhang of the spindle either side of the main frame. Locate the pedal (12) on the spindle and secure in position using 2 x M8 Lock nuts (10) and Φ8 Big washers (11). Ideally, the nuts want tightening simultaneously. Finally, insert the computer (5) to the computer holder.
Computer Operation Functions and operations COUNT STEP /MIN SCAN TIME CAL KEY FUNCTION: Mode: This key lets you select and lock onto a particular function you want. Operation Procedures: 1. AUTO ON/OFF: The system turns on when the key is depressed or when it receives an input from the speed sensor. The system turns off automatically when the speed sensor has no signal input or no key are pressed for approximately 4 minutes. 2.
Using Information How To Adjust Your Cylinders The resistance of the cylinder can be adjusted by twisting the adjustment knob at the top of the cylinders. There are settings from 1 to 12. Setting #1 will provide the lowest resistance and fast workout pace. Setting #12 will provide highest resistance and the slowest workout pace. CAUTION: The CYLINERS will get HOT after a few minutes of use, for your safety, don’t touch the CYLINDERS.
Exercising Information Before starting your exercise 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 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.
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.
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.
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.
Care and Maintenance Using the Workout Bench 1. Examine the equipment periodically in order to detect any damage or wear. 4. The equipment can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents. 2. Lubricate moving parts with light oil periodically to prevent premature wear. The safety level of the equipment can only be maintained if it is examined regularly for damage and wear, e.g. connection points 5. Do not attempt to repair this equipment yourself.
Exploded Diagram Using the Workout Bench 15
Parts List Part Description Part Description 1 End cap Qty 2 25 Bolt (Φ12 x 83) Qty 1 2 Foam grip 2 26 Nylon bushing (Φ31.8 x Φ12 x 15) 2 4 3 Handlebar 1 27 Screw (ST4.2 x 13) 4 Nylon bushing (Φ31.
Guarantee Product Guarantee This product is guaranteed against manufacturing defects for a period of 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.
