Beny Sports V-FIT Viper User manual

NO.JX3185-UK
VIPER HOME GYM

Protect the environment by not disposing of this product with household waste.

This exercise product has been designed and
manufactured to comply with the latest (BS EN 957)
British and European Safety Standards.
Should you encounter any difficulty with the assembly,
operation or use of your 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:- 0800 3 101 202 or
[phone]
Email:- [e-mail]
Website:- www.benysports.co.uk
CUSTOMER SUPPORT open from 9.00am to 4.30pm
from Monday to Friday
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
a). Provide parts for the purchaser to effect repair.
b). Repair the product, returned to our warehouse
(at the purchaser's cost).
c). Replace the product if it is deemed (by us) to be
economical to do so.
This guarantee does not cover wear and tear on
upholstery or consumables.
This guarantee does not cover abuse, defects caused by
storage or use outside those intended.
If you need to advise us of a defect with your product and
in order for us to service any requirement for replacement
parts or repairs, we will ask for proof of purchase. Failure
to do so will result in any claim for replacement parts or
repairs being refused.
This guarantee, (both given and implied) applies to the
original purchaser only, is not transferable and will be
invalidated if used outside of the above criteria.
This guarantee is valid only in the United Kingdom and Eire.
This does not affect your statutory rights as a consumer.
This product is guaranteed for for
a period of from the original certified date of
purchase. During this period we have the right to: -
Beny Sports Co. UK Ltd.
Unit 8 Riparian Way,
The Crossings Business Park,
Cross Hills,
West Yorkshire.
BD20 7BW
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Before you Start
Tools
If required, most of our products products are supplied with basic tools,
which will enable youto 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.
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Your 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.
Your product is suitable for users weighing:
264 LBS / 18.8 Stones / 120 KG or less.
This product conforms to:
- HOME USE - Class (HC).
It is NOT suitable for therapeutic purposes.
BS EN ISO 20957-1 and BS EN 957-2
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 by your doctor and
proper use of your 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 product, but contact
CUSTOMER SUPPORT by any of the means listed on the
opposite page.
* Before use, always ensure that your product is positioned on a
solid, flat surface. If necessary, use a rubber mat underneath to
reduce the possibility of damaging flooring or 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.
If any part of your product
becomes damaged, broken
or badly worn do not use the
equipment until the defective
parts have been replaced
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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 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.
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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.
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.
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.
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.
Incorrect or excessive
training may damage your
health. Please read the
exercise information first.
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Exercising Information
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
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 3 & 4
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 5 & 6
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 7 & 8
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 9 & beyond
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Exercise 4 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 5 minutes at 'A'
Rest 1 minute
Exercise 3 minutes at 'A'
Exercise slowly 2 minutes
Exercise 6 minutes at 'A'
Rest 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minutes
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minutes
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Repeat entire cycle 2 or 3
times
This is only a suggested programme and may not suit every
individual's needs.
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Exercising Information
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
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.
Target Zone (con't)
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Exercising Information
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.
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.
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You will achieve fast results, gaining a trimmer, fitter body if you follow these general rules.
* Exercise regularly - do not skip workouts as consistency is the first key to success.
* Do not be afraid perspire a little. This is a sign that you are working your body hard enough
to give fast results. You will find 'hard' exercise enjoyable.
* Set yourself realistic goals. Do not be over-ambitious. Plan your workouts to concentrate
on specific body areas. Start slowly and gradually increase the intensity, reps and sets.
You will often read about terms referring to exercise that may be confusing.
Below are some of the definitions that are regularly used.
Repetition - Commonly referred to as 'REPS'.
This is a complete movement from start to finish.
Set - This is a complete number of consecutive repetitions.
i.e. 1 set of 10 reps.
Speed of Motion - This is the relative speed of movement for each rep.
Fast is considered as 1 rep / second. Medium is 1 rep /
2 seconds. Slow is 1 rep / 4 seconds.
Intensity - How 'hard' the exercise feels.
Low Intensity = easy exercise. High Intensity = hard exercise.
This is a short suggested programme which we suggest you use for no more than 3 weeks,
to be ideally performed every other day, but certainly not more than 4 times during the week.
This suggested routine is specifically for beginners or those who have not exercised for a
considerable time. The programme is designed to provide general improvement in muscle
tone, strength, flexibility and co-ordination.
As a beginner, you should start with no more than 2 sets of 6 exercises for the following
reps on each of the Gym's training stations.
10 REPS - BENCH PRESS followed by LAT PULLDOWNS
5 REPS - PEC DEC
10 REPS - SHOULDER SHRUGS
10 REPS - LEG EXTENSIONS followed by LEG CURLS
* Your rest interval between each set of reps should be 1 minute.
* You should perform 2 SETS of each exercise.
* Your exercise pace should be SLOW to MEDIUM.
* The resistance (weight) settings should be in positions 1 - 3.
* This exercise programme should take you approximately 20 minutes.
* Follow this exercise programme with 5 minutes of proper cool down exercises.
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This is a slightly longer programme which we suggest you use for the next 6 Ð 8 weeks,
to be ideally performed not more than 5 times during the week.
This suggested routine is specifically for intermediate users or those that are familiar
with exercise routines. The programme is designed to increase muscle definition, build
strength, aid flexibility and co-ordination.
The increase in exercise intensity and speed of repetitions is key to your success at this
stage. For intermediate exercise we recommend 3 - 4 sets of 8 exercises for the following
reps on each of the Gym's training stations.
15 REPS - BENCH PRESS followed by LAT PULLDOWNS
10 REPS - PEC DEC
15 REPS - SHOULDER SHRUGS
15 REPS - LEG CURLS
15 REPS - LEG EXTENSIONS followed by ARM CURLS
* Your rest interval between each set of reps should be 1 minute.
* You should perform 3 - 4 SETS of each exercise.
* Your exercise pace should be MEDIUM to FAST.
* The resistance (weight) settings should be in positions 3 - 6.
* This exercise programme should take you approximately 35 - 40 minutes.
* Follow this exercise programme with 5 minutes of proper cool down exercises.
This is an open-ended programme, ideally performed not more than 4 times during the
week, preferably on alternate days.
This suggested routine is specifically for advanced users or those that are familiar with
exercise routines. The programme is designed to increase muscle mass and build strength.
The increase in exercise intensity, resistance levels and speed of repetitions is key to your
on going success.
For advanced training we recommend 4 sets of the 9 exercises for the following reps on
each of the Gym's training stations. However at this stage you may want to concentrate
on specific body pats, so as you are now fully familiar with the workings of your Gym you
should be able to structure an exercise programme to suit your own individual needs.
Any specific advice should be sought through specialist books.
20 REPS - BENCH PRESS followed by LAT PULLDOWNS
15 REPS - PEC DEC
15 REPS -SHOULDER SHRUGS
15 REPS - LEG CURLS
20 REPS - LEG EXTENSIONS followed by ARM CURLS
15 REPS -FRONT KICKS
10 SLOW REPS - 2 SETS - SIT UPS
* Your rest interval between each set of reps should be 1 minute.
* You should perform 4 SETS of each exercise.
* Your exercise pace should be MEDIUM to FAST.
* The resistance (weight) settings should be in positions 4 - 8.
* This exercise programme should take you approximately 40 - 50 minutes.
* Follow this exercise programme with 5 minutes of proper cool down exercises.
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Insert 2 pcs Weight Guide Rods (22) into the holes of the
Rear Stabilizer (2) and secure them with 1 x M10 x 25mm
Allen Bolt and 1 x Ø10mm Washer (44) for each Weight
Guide Rod.
Attach the Base Frame (1) to the Rear Stabilizer (2) as the
diagram shows and tighten them with 2pcs M10 x 70mm
Carriage Bolts (27), 1 x Rear U-Shaped Bracket (104), 2 x
Ø10mm Washers (44) and 2 x M10 Nylon Locknuts (46).
Do NOT FULLY TIGHTEN any Bolts,
Nuts or Fittings at this stage unless
specifically instructed to do so.
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.
Tel:- 0800 3 101 202 or
[phone]
E-mail:- [e-mail]
CUSTOMER SUPPORT open from 9.00am to 4.30pm from Monday
to Friday
Unit 8 Riparian Way,
The Crossings Business Park,
Cross Hills,
West Yorkshire.
BD20 7BW
37
1
2
22
22
104
27
27 44
44
44
46
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A. Attach the Front Vertical Frame (3) onto the Base Frame (1), securing with
2 x M10 x 70mm Carriage Bolts (27), 1 x Bracket (24), 2 x Ø10mm Washers
(44) and 2 x M10 Nylon Locknuts (46).
B. Attach the Seat Pad Support (6) to the Front Vertical Frame (3) and secure
with 2 x M10 x 70mm Carriage Bolts (27), 1 x Bracket (24), 2 x Ø10mm
Washers (44) and 2 x M10 Nylon Locknuts (46).
C. Secure the lower bracket to the Main Base Frame (1) with 1 x M10 x 70mm
Carriage Bolt (27), 1 x Ø10mm Washer (44) and 1 x M10 Nylon Locknut (46).
27
27
27
24
24
46
46
46
46
44
44
44
44
1
6
3
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A. Slide the 2 x Weight Cover Bottom Brackets (92) onto the Weight
Guide Rods (22) and secure them to the Rear Stabilizer (2) with 2 x
M10 x 25mm Allen Bolts (37) and 2 x Ø10mm Washers (44).
B. Fit the 2 x Rubber Bumpers (82) to the Weight Guide Rods (22)
then carefully slide the 14 Standard Weight Plates (100) down the
Weight Guide Rods (22) with the Selector Holes facing down.
C. Insert the Selector Rod (17) into the top Standard Weight Plate
and then fit the Crown Plate (101) on top.
22 22
37
37
44
44
92
92
2
82
100
101
17
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A. Slide the 2 x Weight Cover Upper Brackets (91) onto the weight Guide
Rods (22) and then carefully lay the Upper Frame (12) onto the Front
Vertical Frame (3), loosely securing with 2 x M10 x 70mm Carriage Bolts
(27), 1 x Bracket (24), 2 x Ø10mm Washers (44) and 2 x M10 Nylon
Locknuts (46).
B. Secure the top fitting of the Weight Guide Rods (22) to the Upper Frame
(12) with 2 x M10 x 25mm Allen Bolts (37) and 2 x Ø10mm Washers (44).
C. Attach the 2 x Weight Cover Upper Brackets (91) to the underside of the
Upper Frame (12) using 2 x M10 x 50mm Allen Bolts (34) and 2 x Ø10mm
Washers (44).
44
44
44
44
44
3
27 27
37
12
46
24
34
34
91
91
22
22
Tighten ALL assembled Bolts
and Nuts at this point.
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A. Attach the Front Press Frame (15) to the Upper Frame (12) using 1 x Axle
(26), 2 x Ø25mm x 10mm ID washers (45) and 2 x M10 Nylon Locknuts (46).
B. Attach the 2 x Swivel Pulley Brackets (19) to the welded supports on the
rear of the Front Vertical Frame (3) using 1 x M10 x 65mm Allen Bolt (31),
2 x Ø10mm Washers (44) and 1 x M10 Nylon Locknut (46) for each side.
12
45
45
46
46
26
15 51
31
44
44
46
19
3
Fully tighten these fittings
and then back off 1/4 turn.
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