Argos 114/6176 Owner's manual

Issue 1 - 11/21/11
Important – Pleaseread these instructions fully before assembly or using
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 604 0105
Programmable Magnetic Rowing Machine
Assembly& User Instructions - Please keep for future reference 114/6176
http://www.argoshelpdesk.co.uk

1
Contents
Safety Information
Components - Parts
Components - Fixings
Assembly Instructions
Computer Operation
Exercising Information
Before starting to exercise
Muscle chart
Warming up and cooling down
exercises
Care and Maintenance
Disposal information
Exploded Parts Diagram
Exploded Parts Diagram List
Guarantee
2
3
4
5-8
9-12
Folding For Storagte 13
Moving Instructions 13
Using Information 13
Exercise Guide 14
15-18
15
16
17-18
19
19
20
21
Back

2
Safety Information
Important – Please read fully before assembly or using
To reduce the risk of serious injury, read the entire manual before you assemble or operate the
Elevation Fitness Rowing Machine. In particular, note the following safety precautions:
• 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.
• 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 equipment shall be installed on a stable base
and properly levelled.
• Dispose of all packaging carefully and responsibly.
• 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.
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.
• 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,
since it may get caught in the equipment. Wear
athletic shoes 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.
• The maximum user's body weight is 120kg.
• Braking system of this equipment is
speed-independent
• Keep unsupervised children away form the
equipment.
• Injuries to health may result from incorrect or
excessive training.
•Use the equipment on a solid, flat level surface with
a protective cover for your floor or carpet.
• This product conforms to: EN ISO 20957 Part 1
and EN 957 Part 7 class (H) - Home Use - Class (C).
• This exercise product has been designed and
manufactured to comply with the latest ( EN ISO 20957
Part 1 and EN 957 Part 7)
British and European
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.
Assembly
Using
Safety Standards.

B. Main frame x 1
F. Front stabilizer x 1
H-12. Slippery rail x 1
B16. Back cover for computer x 1 A. Computer x 1
E. Pedal holder x 1
H4. Seat x 1
G. Rear stabilizer x 1 M. AC adaptor
3
Components - Parts
Please check you have all the parts listed below
If you have damaged or missing components,
call the Customer Helpline: 0345 604 0105
Note: Some of the smallercomponents may be pre-fitted to largercomponents. Pleasecheck carefully
beforecontacting Argos regarding any missing components.
http://www.argoshelpdesk.co.uk

Ruler - Use this ruler to help correctly identify the hardware
0 5 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 100 110 115 120 125 130 135 140 145 150 155 160 165 170
105
4
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.
Components - Fixings
Wrench x 1
Carriage screw (M8 x P1.25 x 55L) x 2
Stopper x 2
Flat washer ( Ø8 x Ø19 x 2t)
I-2
I-5
I-1
Multi tool x 1
Allen key x 1
Cap nut (M8) x 2
I-3
Screw (M8 x P1.25 x 20L) x 4
I-4

Assembly Instructions
Step 1
5
Step 2
I-1
I-2 I-3
F
B
Fit the front stabilizer (F)
to the main frame
(B) and secure it with 2
of Carriage screws
(M8 x P1.25 x 55L) (I-1),
2 Flat washers
( Ø8 x Ø19 x 2t) (I-2) and
Cap nuts (M8) (I-3).
Make sure the
transportation wheels are
in front direction.
Make sure they are
securely tightened.
1.The total mass of the
product is 35.6 kg.
2.The foot print of the
equipment
is _145_cm*_45.5_cm
Fit Pedal holder (E) to
the Main frame (B) and
secure it with 4 Screws
(M8 x P1.25 x 20L) (I-4)
and 4 Flat washers
( Ø8 x Ø19 x 2t) (I-2).
Remarks: Do not screw
one set of the Screw
(M8 x P1.25 x 20L) and
Flat washer
( Ø8 x Ø19 x 2t)
too firm at one time. It
is better to fix the 4
sets firmly at the same
time because it helps
you to change angles
and to fix easily.
I-2
I-4
E

Assembly Instructions
Step 3
Step 4
6
H-4
H-12
Box Spanner
STEP1
STEP2
I-5
I-5
H-11
H-11
Please remove the 4
Screws ( M8 x P1.25 x
20L) (H3) and 4 Flat
washer ( Ø8 x Ø16 x 2t)
(H-2) on the Slippery rail
(H-12).
Then fit the Rear stabilizer
(G) and then attach the
Rear stabilizer (G) with
Slippery rail (H-12) by 4
Screws ( M8 x P1.25 x
20L) (H-3) and 4 Flat
washers( Ø8 x Ø16 x 2t)
(H-2). Remarks: Do not
screw one set of the
Screw (M8 x P1.25 x 20L)
and Flat washer
( Ø8 x Ø16 x 2t) too firm at
one time. It is better to fix
the 4 sets firmly at the
same time because it
helps you to change
angles and to fix easily.
1. Please remove the
Screw (M5 x 35L)
(H-11) on the Slipper rail
(H-12).
2. Pass the Slippery rail
(H-12)
through the slide Seat
(H-4).
3. Use the Screw
(M5 x 35L) (H-11) to
fix the Stopper (I-5) on
the Slippery
rail (H-12).
G
H-12
H-2
Allen key
H-3

Assembly Instructions
Step 5
7
Step 6
Please remove the 8
Screws( M8 x P1.25 x
20L) (H3) and 8 Flat
washer ( Ø8 x Ø16 x 2t)
(H-2) on the Main frame
(B), then insert the
Slippery rail (H-12) to the
Main frame (B) and attach
by( M8 x P1.25 x 20L)
(H-3) and 8 Flat washer
( Ø8 x Ø16 x 2t) (H-2).
Remarks: Do not screw
one set of the Screw
(M8 x P1.25 x 20L) and
Flat washer
( Ø8 x Ø16 x 2t) too firm
at one time. It is better to
fix the 8 sets firmly at the
same time because it
helps you to
change angles and to fix
easily.
1.Please remove the
Screws (A-1) on the
Computer (A)
2. Connect the computer
cable with Upper
computer cable (B-15).
3. Fit Computer (A) to
the Computer bracket
and secure it with 2
Screws (A-1).
4. Fit Computer back
cover (B-16) to the
Computer bracket and
secure it with 2 Screws
(A-1).
A-1
AB-16
B-15
B
H-2
H-3
H-12
Allen Key

Assembly Instructions
Step 7
Step 8
8
You can turn the adjustablt
foot pad (G3) under the
rear stabilizer when the
ground is not even.
Plug the adaptor (M) into
the DC hole (B-14) to start
the computer. B-14
M
G-3
Free area and
Training area
The free area shall be
not less than 0.6 m
greater than the training
area in the directions
from which the
equipment is accessed.
The free area must also
include the area for
emergency dismount.
Where equipment is
positioned adjacent to
each other the value of
the free area may be
shared.
0.6m
(Free area )
0.6m
(Free area )
0.6m
(Free area )
0.6m
(Free area )
rower and user
Training area 1.2m

Computer Operation
9
Specifications
Item
SPM
Time/500m
Meters
Calories
Strokes
Description
• Stroke per minute.
• Display range 0~999.
• Rowing distance.
• Display range0~9999.
• Workout time display during rowing.
• Display range 0:00~99:59.
• Computer will display the time needed to row 500 meters
according to current speed every 6 seconds.
• *Stroke count will be lost if power is out (adaptor unplug).
• Burned calories during rowing.
• Display range 0~9999 Cals.
• Calorie count on the display only serves as a general guideline.
For detail calorie consumption for each individual please consult a
physician or a nutritionist.
Functions andoperations

Computer Operation
10
Specifications
Time
Up
Down
Enter
Reset
Start/ Stop
Total reset
Description
• Setting selection.
• Increase resistance level.
• Confirm setting or selection.
• Setting selection.
• Decrease resistance level.
• Start or Stop rowing training.
• Hold on pressing for 2 seconds, computer will reboot.
• Clear setting value.
• Return to main menu after finish a workout.
• To reboot computer and clear setting.
OPERATION:
POWER ON
Plug in power supply, computer will power on and display all segments on LCD for 2 seconds. Enter into
clock and calendar setting mode.
After 4 minutes without rowing, console will enter into power saving mode and display only clock, calendar
and room temperature.
Manual Mode:
Adjust resistance during workout manually.
1.Press START key in main menu may start workout in manual mode.
2.Press UP or DOWN to select Manual mode and press ENTER to confirm.
3.Press UP or DOWN to set RESISTANCE LEVEL, TIME(or Meters), STROKES and CALORIES, and
press ENTER to confirm. (User can ONLY choose between time and meter. Both cannot be set at the same
time.).
4.Press START/STOP key to start workout. Press UP or DOWN to adjust resistance level.
5.When targeted workout value counts down to 0, the alarm from the console will sound and workout stops.
6.Press START/STOP key to pause workout. Press RESET to return to main menu.

11
Computer Operation
Program Mode:
Choose a preset workout program.
1.Press UP or DOWN to select Program mode and press ENTER to confirm.
2.Press UP or DOWN to select a specific preset workout program (P1~P12) and press ENTER to confirm.
3.Press UP or DOWN to set RESISTANCE LEVEL, TIME(or Meters), STROKES and CALORIES, and
press ENTER to confirm.
(User can ONLY choose between time and meter. Both cannot be set at the same time.).
4.Press START/STOP key to start workout. Press UP or DOWN to adjust resistance level.
5.When targeted workout value counts down to 0, the alarm from the console will sound
and workout stops.
6.Press START/STOP key to pause workout. Press RESET to return to main menu.

Computer Operation
12
User Mode:
1.Press UP or DOWN to select USER mode and press ENTER to confirm.
2.Press UP or DOWN to set resistance level of each column, and press ENTER to
set the next resistance column.
(Total resistance column = 16)
3.Hold on pressing Enter to finish or quit setting
4.Press UP or DOWN to set RESISTANCE LEVEL, TIME(or Meters), STROKES and CALORIES, and
press ENTER to confirm.
(User can ONLY choose between time and meter. Both cannot be set at the same time.).
5.Press START/STOP key to start workout. Press UP or DOWN to adjust resistance level.
6.When targeted workout value counts down to 0, the alarm from the console will sound and workout
stops.
7.Press START/STOP key to pause workout. Press RESET to return to main menu.
Trouble shooting:
E-2：Check if cables were well connected or damaged.
Attention! All preset data will be lost when unplug the power (adaptor) from the "machine".
Race Mode:
Race against the computer.
1.Press UP or DOWN to select Race mode and press ENTER to confirm.
2.Press UP or DOWN to preset Challenge level and press ENTER to confirm.
(Total level =15, Default time= 4:00 TIME/500M, Default distance=500M).
3.Press START/STOP key to start workout. Press UP or DOWN to adjust resistance level.
4.When PC or User finishes the rowing distance, computer will stop and show PC win or User win.
5.Press START/STOP key to pause workout. Press RESET to return to main menu.

Using Information
13
Folding For Storagte
Moving Instructions
1. Release the knob (H-15) and put out the rail (H-12), then pull the rail out.
2. Turn the rail 90 degree then insert the knob (H-15) into the notch on the frame.
3. Use the knob to lock the rail onto the frame.
Raise up the rear stabilizer and
push the rower machine when
you want to move it.

Exercise Guide
The Basic Rowing Stroke
14
1.Sit on the saddle and fasten your feet to the pedals using the Velcro straps. Then take hold of the rowing
bar.
2.Take up the starting position, leaning forward with your arms straight and knees bent as shown in (Fig 1).
3.Push yourself backwards, straightening your back and legs at the same time (Fig 2).
4.Continue this movement until you are leaning slightly backwards, during this stage you should bring your
arms out of the side. (Fig 3). Then return to stage 2 and repeat. See attached.
Rowing is an extremely effective form of exercise. It strengthens the heart and improves circulation as
well as exercising all the major muscle groups; the back, waist, arms, shoulders, hips and legs.
Training Time
Rowing is a strenuous form of exercise, because of this it is best to start with a short, easy exercise
programmed and build up to longer and harder workouts. Start rowing for about 5 minutes and as you
progress, increase the length of your work out to match your improving level of fitness. You should
eventually be capable of rowing for 15-20 minutes, but do not try to achieve this too quickly.
Try to train on alternate days, 3 times a week. This gives your body time to recover between workouts.
Alternate Rowing Styles.
Arms Only Rowing
This exercise will tone muscles in your arms, shoulders, back and stomach. Sit as shown in Fig 4 with
your legs straight, lean forward and grasp the handles. In a gradual and controlled manner lean back to
just past the up right position continuing to pull the handles towards your chest. Return to the starting
position and repeat. See attached.
(Fig.4) (Fig.5) (Fig.6)
(Fig.7) (Fig.8) (Fig.9)
Legs Only Rowing
This exercise will help tone muscles in your legs and back. With your back straight and arms out stretched,
bend your legs until you are grasping the rowing arm handles in the starting position, Fig 7. Use your legs to
push your body back whilst keeping your arms and back straight.
(Fig.1) (Fig.2) (Fig.3)

Exercising Information
Before starting to exercise
How youbeginyourexerciseprogramdepends on your physical condition. If you have been inactive for
severalyears, or areseverelyoverweight, you must start slowly and increase your time on the equipment;
a few minutes perworkout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness
willimprove over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work
at yourown pace. Ultimately, you’llbeable to exercise continuously for 30 minutes. The better your aerobic
fitness, the harder you will have to work to stay in your target zone.
Pleaseremember theseessentials:
•Have your doctor review your traininganddiet programs to advise you of a workout routine you should adopt.
•Begin your trainingprogram slowly with realistic goals that have been set by you and your doctor.
•Monitor yourpulse frequently. Establish your target heart rate based on your age and condition.
•Set up yourequipment on a flat even surface at least 3 feet from walls and furniture.
80
100
120
140
160
180
200
Beats per minute (bpm)
25
Age
30 35 40 45 50 55 60 70
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Up to 55%
55% to 65%
65% to 85%
85% to Max
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, yourheart rate can be increased gradually until it is near the middle of
your target zone as you exercise.
To measureyourheart rate, stop exercising but continue moving your legs or
walkingaround andplace two fingers on your wrist. Take a six-second heartbeat
count andmultiply the results by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, yourhead rate is 140 beats per minute.
(A six-secondscount is used becauseyourheart rate will drop rapidly when you
stop exercising.) Adjust the intensity of yourexercise until your heart rate is at the
proper level.
Exercise intensity
To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity
level can be found by usingyourheart rate as a guide. For effective aerobic exercise, your heart rate should
be maintained at a level between65%and85% 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.
15

Exercising Information
Muscle chart
Targeted Muscle Groups
The exercise routine that is performed on the Rowing Machine will develop the upper and lower body
muscle groups. These muscle groups are highlighted on the muscle chart below.
A: Trapezius
B: Anterior
C: Pectoralis Major
D: Serratus Anterior
E: Biceps
F: Abdominal
G: Sartorius
H: Quadriceps
I: Tibialis
J: Trapezius
K: Posterior
L: Triceps
M: Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemius
Weight Training
Along with aerobic exercisingwhichhelps get rid of and keep off the excess fat that our bodies can store,
weight training is an essentialpart of the exercise routine process. Weight training helps tone, build and
strengthen muscle. If you areworkingabove your target zone, you may want to do a lesser amount of reps.
As always, consult yourdoctor beforebeginning any exerciseprogram.
A
B
C
E
F
G
H
I
J
K
L
M
N
O
P
D
Front Back
16

Exercising Information
Warming up and Cooling down exercises
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 ofexercising 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.
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 leg.
Stretches: Hamstrings, lower back and groin.
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.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day ofrest 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.
Suggested Stretches
For a correct warm up, see the following basic stretching exercises.Move slowly as you stretch, never bounce.
17

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 for each leg.
Stretches: Quadriceps and hip muscles.
Exercising Information
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, then relax.
Repeat 3 times.
Stretches: Quadriceps and hip muscles.
18

Care and Maintenance
Using the Workout Bench
1. Examine the equipment
periodically in order to detect
any damage or wear which may
have been produced.
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/or keep the
equipment out of use until repair
4. The equipment can be 6. Special attention to
components most susceptible
to wear.
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 604 0105.
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.
Products
The safety level of the equipment
can be maintained only if it is
examined regularly for damage
and wear, e.g. ropes, connection
points
19
http://www.argoshelpdesk.co.uk