Fit4Home TF-306A User manual

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F4H-STP-TF306APlease Keep For Future Reference
IMPORTANT - Please Read 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: 0330 124 0718 (Opening hours: Mon-Fri 9:00am-3:00pm)
or Email: [e-mail]
TF-306A MINI STEPPER
USER MANUAL

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CONTENTS
Safety Information
Exploded Diagram
Parts List
Operating the Computer
Warm Up Cool Down Routine
Maintenance
Declaration
03
04
05
06
07,08
09
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IMPORTANT SAFETY INFORMATION
PLEASE KEEP THIS MANUAL IN A SAFE PLACE FOR EASY REFERENCE
1. It is important to read this entire manual before assembling and using the equipment.
2. Before starting any exercise program you should consult your doctor to determine if you
have any medical or physical conditions that could put your health and safety at risk, or
prevent you from using the equipment properly.
3. Keep children and pets away from the equipment. The equipment is designed for adult use
only.
4. Use the equipment on a solid, at level surface with a protective cover for your oor or
carpet. To ensure safety, the equipment should have at least 0.5 meters of free space all
around it.
5. Before using the equipment check that the nuts and bolts are securely tightened.
6. Wear suitable clothing while using the equipment. Avoid wearing loose clothing that may get
caught in the equipment or that may restrict or prevent movement.
7. The equipment is not suitable for therapeutic use. Suitable for home use only. Maximum
weight of user: 100kg.
8. DO NOT touch the Cylinder while doing exercises.
ASSEMBLY FOR RISING HEIGHT
The adjusting knob is on the front stem of the stepper and allows to change the rising height.
High rising requires greater eort during exercises, whereas low rising a smaller eort. Please
adjust the Adjustable Knob (29) according to the position that is suitable for you.

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EXPLODED DIAGRAM
NEEDS DIAGRAM IMAGE

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PARTS LIST
No. Description Qty. No. Description Qty.
1 Main frame 1 16 Screw 4
2 Pedal Support (L) 1 17 End cap 4
3 Screw 2 18 Hydraulic cylinder 2
4 Plastic cover 2 19 Sensor 1
5 Washer 2 20 Screw 2
6 Flat washer 2 21 Magnetic 1
7 Bushing 4 22 Pedal Support (R) 1
8 Washer 2 23 Screw 1
9 Bolt nut 7 24 Pedal 2
10 Flat washer 10 25 Pulley frame 1
11 Plastic at washer 6 26 Bolt 1
12 Bolt 2 27 Pulley 1
13 Bolt 4 28 Steel Rope 1
14 Rubber stopper 2 29 Knob 1
15 Flat washer 4 30 Counter 1

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OPERATING THE COMPUTER
SPECIFICATIONS:
You can set the computer of your STEPPER by pressing the button to display the following
functions:
STEP/MIN ( or STRIDES/MIN): Display strides in every minute
SCAN : Scan each function in sequence
TIME: Determine the length of workout session
CALORIES: Show the calories burned.
COUNT: Accumulate the number of stride during workout session
Noted:
1. The computer turns o automatically when the sensor has no signal input or no key are
pressed for approximately 4 minutes.
2. The computer can be reset by changing battery or pressing the MODE key for 3 seconds.
HOW TO REPLACE BATTERY:
1. Take the computer o the unit (A).
2. Remove battery.
3. Replace with a new battery and make sure the battery is positioned correctly (B).
4. The put the computer back into the original position and make sure the computer is
completely set down in position (C).

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WARM UP AND COOL DOWN ROUTINE
The WARM-UP is an important part of any workout. The purpose of warming up is to prepare your body
for exercise and to minimize injuries. Warm up for two to ve minutes before aerobic exercising.
It should begin every session to prepare your body for more strenuous exercise by heating up and
stretching your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your
muscles.
COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired muscles. The
purpose of cooling down is to return the body to its resting state at the end of each exercise session. A
proper cool-down slowly lowers your heart rate and allows blood to return to the heart.
HEAD ROLLS
Rotate your head to the right for one count,
you should feel a stretching sensation up the
left side of your neck. Then rotate your head
back for one count, stretching your chin to the
ceiling and letting your mouth open. Rotate
your head to the left for one count, then drop
your head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one
count. Then lift your left shoulder up for one
count as you lower your right shoulder.
SIDE STRETCHES
Open your arms to the side and lift them until
they are over your head. Reach your right arm
as far toward the ceiling as you can for one
count. Repeat this action with your left arm.

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WARM UP AND COOL DOWN ROUTINE
QUADRICEP STRETCH
With one hand against a wall for balance, reach
behind you and pull your right foot up.Bring
your heel as close to your buttocks as possible.
Hold for 15 counts and repeat with left foot.
INNER THIGH STRETCH
Sit with the soles of your feet together and
your knees pointing outward. Pull your feet as
close to your groin as possible. Gently push
your knees toward the oor. Hold for 15 counts.
TOE TOUCHES
Slowly bend forward from your waist, letting
your back and shoulders relax as you stretch
toward your toes.Reach as far as you can and
hold for 15 counts.
HAMSTRING STRETCHES
Extend your right leg. Rest the sole of your
left foot against your right inner thigh. Stretch
toward your toe as far as possible. Hold for 15
counts.Relax and then repeat with left leg.
CALF/ACHILLES STRETCH
Lean against a wall with your left leg in front of
the right and your arms forward.Keep your right
leg straight and the left foot on the oor; then
bend the left leg and lean forward by moving
your hips toward the wall.Hold, then repeat on
the other side for 15 counts.

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MAINTENANCE
CLEANING AND MAINTAINING THE PRODUCT
1. Examine the equipment periodically in order to detect any damage or wear. The safety level
of the equipment can only be maintained if it is examined regularly for damage and wear, e.g.
connection points
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 keep the equipment out of use until repair.
4. The equipment can be 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 diculty 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
0330 124 0718 or Email: [e-mail]
BEFORE STARTING YOUR EXERCISE
Tailor your exercise program according to 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 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.
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.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a at even surface with adequate training area, as prescribed in this
manual.

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Declaration of Conformity
We, Importer
Fit4home Ltd
Unit A, Perseverance Mills, Olive Lane, Darwen BB3 3DQ United Kingdom
Declare that the product
TF-306A Mini Stepper
Complies with the essential health and safety requirements of the
following directive:
Stationery training equipment EN957-1:2005
EN957-8:1998
Authorised Signatory and technical le holder
Signed for and behalf of:
Fit4home Ltd
Unit A
Perseverance Mills
Olive Lane
Darwen
BB3 3DQ
United Kingdom
Tassadaq Hussain

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