Fortis FSRCMBIK1XA User manual

Table of Contents
Usage Warnings......................................................................................................................................................2
Product Layout.......................................................................................................................................................3
Assembly Steps......................................................................................................................................................4
Beginner's Guide ...................................................................................................................................................
Work-out Tips....................................................................................................................................................
How to Begin.....................................................................................................................................................
How Hard Should You Work?......................................................................................................................7
Stretching Guide.....................................................................................................................................................7
Tips for Stretching............................................................................................................................................7
Calf Stretch ........................................................................................................................................................7
Hamstring Stretch ........................................................................................................................................... 7
Quadriceps Stretch .........................................................................................................................................8
Inner Thigh Stretch .........................................................................................................................................8
Toe Touch Stretch ..........................................................................................................................................8
Glutes Stretch ................................................................................................................................................... 9
Lower Back.........................................................................................................................................................9
Cool Down................................................................................................................................................................ 9
1

Please read this manual carefully before using the machine!
Usage Warnings
This guide contains important information such as installation guides and warm-ups, which
will help you avoid injury and will maximize the effects of using the exercise bike.
•Please put the rowing machine on stable, level ground, with a suitable base (rubber
mat, wooden boards etc.) underneath.
•Ensure that the firm parts of the apparatus are at a locked condition and that each
part is operating correctly.
•While exercising, please wear shoes, preferable sports shoes. Never use the bike with
bare feet.
•Please do warm ups prior to exercising.
•Before beginning use, remove all objects within a radius of 2 meters from the
machine.
•Store the bike in a dry, cool place. Please do not let pets or children near it while in
use.
•Do not use strong cleaning chemicals to clean the bike. Wipe the bike clean with a
soft dry cloth. Remove any sweat from the bike immediately after you finish training.
•This bike can only be used by one person for training at a time.
•The bike is equipped with an adjustable knob that can adjust the resistance. Reduce
resistance by turning the adjusting knob towards stage 1. To increase resistance, turn
the adjusting knob towards stage 8.
Notes:
•Please stop exercising immediately if you get dizzy, experience discomfort, chest-
pains or any other discomfort.
•The maximum usage weight for this bike is 100kg.
•Training volume should be decided in accordance with your physical performance.
•When using the bike, please listen to your body and use common sense. Excessive
exercise may be damaging to your health or body.
•This bike is for domestic, home use only.
2

Product Layout
NO Description QTY NO Description QTY
1 Main Frame 1 23 Washer 15
2 Front Bottom Tube 1 24 Pip Cap 2
3 Rear Bottom Tube 1 25 Cover for Handle Bar 2
4 Vertical Tube 1 2 Pulse Flake Wire 2
5 Rear Frame 1 27 Tension Control Wire 1
Handle Bar 1 28 Pulse Relay Wire 2
7 Seat Mat 1 29 Sensor Wire 1
8 Back Board 1 30 Tension Controller 1
9 Frame for Seat Mat 1 31 Arc Washer 1
10L/R Crank (L/R) 1 each 32 Cross Pan Head Screw 1
11L/R Pedal (L/R) 1 each 33 Pulse Relay Wire 2
12 Handle Bar 1 34 Sensor Relay Wire 1
13 Computer 1 35 Washer 2
14 Front Tube Cover 2 3 Cross Pan Head Screw 2
15 Rear Tube Cover 2 37 Cover for Handle Bar 2
1 Pipe Cap 2 38 Cover 1
17 Pipe Cap 2 39 Cover with Hole 1
18 Bolt 4 40 Plastic Screw Bar 1
19 Arc Washer 8 41 Knob 1
20 Cover Type Screw Nut 42 Washer 1
21 Pulse Relay Wire 2 43 Bushing for Rounded Tube 1
22 Hexagon Pan Head Screw 1 44 Bolt 2
3

Note: Most of the listed assembly hardware has been packaged seperately, but some
hardware items have been preinstalled in the identified assembly parts. In these instances,
simply remove and reinstall the hardware as assembly is required.
Please refer to the individual assembly steps and make note of all preinstalled hardware.
Preparation: Before assembling, make sure that you have enough space around the
equipment. Use the present tooling for assembly. Before commencing assembly, please
check that all required parts are available.
It is strongly recommended that this unit is assembled by two or more people to avoid
possible injury.
Assembly teps
tep One
Connect the front bottom tube (2) and the rear
bottom tube (3) to the main frame (1) and rear
frame (5) tightly, using bolts (18), arc washers (19)
and cover type screw nuts (20)
Connect the pulse relay wire (28) and (21). Attach
the knob (41), then insert the rear frame (5) into the
main frame (1). After adjusting the position, tighten
the knob.
tep Two
Connect the frame for the seat mat (9) to the rear
frame (5) tightly, using the hexagon pan head screw
(22) and washer (23).
tep Three
Connect the seat mat (7) and the back board (8) to the
frame for the seat mat (9), using the hexagon pan
screw (22) and washer (23).
4

tep Four
Connect the handle bar ( ) to the frame for the seat mat (9)
tightly by using a bolt (44), washer (23) and the cover screw
(20). Connect the pulse flake wire (2 ) to the pulse relay wire
(21).
tep Five
Connect the left and right pedals (11 L/R) to the left and right
cranks (10 L/R) tightly.
Note: The left pedal (11L) is screwed in counter-clockwise, while
the right pedal (11R) is screwed in clockwise.
tep ix
Pull the tension control wire (27) out from the vertical tube (4).
Connect the pulse relay wire (28) to the other pulse relay wire
(33). Likewise, connect the sensor wire (29) to the other sensor
wire (34).
Connect the vertical tube (4) to the main frame (1) by using a
hexagon pan head screw (22) and an arc washer (19).
tep even
Connect the tension controller (30) with the tension
control wire (27), as shown to right. Then connect the
tension controller to the vertical tube (4) tightly, using
the hexagon pan head screw (32) and arc washer (31).
Put the handle bar (12) into the clamp of the vertical
tube (4). Adjust the angle, then connect the handle
bar (12) to the vertical tube (40), using the plastic
hand screw bar (40), single-hole clamp (39), cover
(38) and washer (23).
Attention: Loosen the plastic hand screw bar (40)
appropriately, then adjust the angle of the the handle
bar (12) as required.
5

tep Eight
Connect the pulse relay wire (33), sensor relay wire (34)
with the corresponding wires on the computer (13).
Then attach the computer (13) onto the top plate of the
vertical tube (4) tightly, using the hexagon pan head screw
(3 ) and washer (35).
Before using the bike, please check all parts to ensure that they are attached firmly and move easily.
If you have any concerns please contact the Kogan.com customer support team.
Beginner's Guide
If you are beginning a new exercise program, you should check with your doctor if:
•You have been diagnosed with heart problems, high blood pressure or other medical
conditions.
•You have not exercised for over a year.
•If you are over 35 years old and do not currently exercise.
•You are pregnant.
•You have diabetes.
•You have chest pain, or experience dizziness or fainting spells.
•You are recovering from injury or illness.
Work-out Tips
•Always perform stretching exercises both before and after your work-out.
•Start slowly; doing too much too soon can lead to injuries.
•If you are sore or tired, give yourself a few extra days to recover.
How to Begin
•Start with two or three 15 minute sessions per week with a rest day between work-
outs.
•Warm up for 5 to 10 minutes with gentle movements like walking or swinging your
arms in a circle, then stretching the muscles you will use during your work-out.
•Increase the pace and resistance to slightly harder than comfortable, then exercise
for as long as you can. You may only be able to exercise for a few minutes at a time,
but that will change quickly if you exercise regularly.
•End each work-out with a 5 minute cool down with the resistance set to a low level.
You should then stretch the muscles you've just worked out to prevent cramp and
injury.
•Increase your work-out time by a few minutes each week until you can work
continuously for 30 minutes per session.
•Don't worry about distance or pace at this stage. For the first few weeks, focus on
endurance and conditioning.

How Hard hould You Work?
When exercising, you should try to stay within your target heart rate zone.
Always be aware of how you feel when you exercise. If you feel dizzy or light-headed, stop
immediately and rest. If you are not even breaking a sweat, then speed it up!
tretching Guide
Tips for tretching
•Begin with gradual mobility exercises of all the joints, i.e simply rotate your wrists,
bend your arms and roll your shoulders. This will allow your body's natural lubrication
(synovial fluid) to protect the surface of your bones at the joints.
•Always warm up the body before stretching, as this increases blood flow around the
body, which is turn makes the muscles more supple.
•Start with your legs and work your way up your body.
•Each stretch should be held for at least 10 seconds (working up to 20 to 30
seconds), and usually repeated about 2 or 3 times.
•Do not stretch until it hurts. If there is any pain, ease off.
•Don't bounce. Stretching should be gradual and relaxed.
•Don't hold your breath during a stretch.
•Stretch after exercising to prevent your muscles from tightening up.
•Stretch at least three times a week to maintain flexability.
Calf tretch
•Stand with one leg in front of the other, with both feet
facing forwards and the front leg bent. (Your front knee
should be above your ankle).
•Press the heel of the back leg into the floor until you
begin to feel the calf muscle in the back of your rear leg
starting to stretch.
Note: keep your back and rear leg straight during this stretch.
•Slide your rear leg backwards to increase the stretch if
required.
Hamstring tretch
•Sit with one leg extended. Bring the other leg towards
you and rest the sole of that foot onto the inner thigh of
the extended leg.
•Keeping your shoulders square, reach forward towards
your toes as far as possible, then hold for the required
count, then relax.
Note: Keep your back and leg straight during this stretch.
7

Quadriceps tretch
•With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bring your heel up
as close to your buttocks as possible. Hold for the
required count, then relax.
Inner Thigh tretch
•Sit with the soles of your feet together and your knees
pointing outwards. Pull your feet in toward your groin
area as far as possible. Hold them for the required count,
then relax.
Toe Touch tretch
•Stand with your knees slightly bent, then slowly bend
forward from your hips.
•Allow your back and shoulders to relax as you reach
down towards your toes, stretching as far as possible.
Hold for the required count, then slowly return to the
upright position and relax.
8

Glutes tretch
•Sit with your leg stretched outwards; place your left foot
over your right leg at the knee joint, placing your foot flat
on the floor.
•Use your right arm to pull the bent knee across your
body until you begin to feel a stretch in the left buttock.
Hold for the required time, then relax.
•Repeat using the opposite arms and legs.
Lower Back
•Lie on your back with your knees bent.
•Keeping your upper back firmly on the floor, allow your
knees to fall to one side, your lower back will rotate
naturally. Hold for the required count, then relax.
•Repeat on the other side.
Note: If any pain is felt, avoid this stretch.
Cool Down
Be sure to repeat these stretches after your exercise session as a cool down routine. This
will assist your body to return to its normal resting state after exercise. It will slowly lower
your heart rate, while assisting in moving the blood back to your heart to re-oxygenate it.
It will also assist in keeping you muscles free of cramps.
If you have any further questions or concerns regarding this product, please contact the
Kogan.com customer support team.
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