OPTi 611/0372 Owner's manual

Important – Please read these instructions fully before assembly or use
OPTI AB EXERCISER W COUNTER
Assembly & User Instructions - Please keep for future reference 611/0372
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.uk

1
Contents
Safety Information
Components – Parts
2
3
Workout Area 6
Assembly Instructions
Exercising Information
User Information
Care and Maintenance
Parts List 15
11-13
4-5
7-10
14

2
Safety Information
Important – Please read fully before assembly or using
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.
• Check you have all the components and tools
listed in the parts list, bearing in mind that, for ease
of assembly, some components are pre-assembled.
• Keep children and animals away from the exercise
area, small parts could pose a choking hazard if
• Make sure you have enough space to layout the
parts before starting.
•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.
• Use the equipment only for intended use,as
• 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.
• Keep hands away from all moving parts.
• Injuries to health may result from incorrect or
excessive training.
•Do not place any sharp objects around the
equipment.
• This product is suitable for a maximum user weight
of: 100kg.
Assembly
Using
swallowed.
described in this manual. Do not use attachments
not recommended by the manufacturer.
• Keep this equipment indoors, away from moisture
and dust. Do not put the equipment in a garage,
outbuilding, covered patio, or near water.
• Keep unsupervised children away from the
equipment.
• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.
• Always wear appropriate workout clothing when
exercising. Do not wear loose or baggy clothing,
as it may get caught in the equipment. Wear trainers
to protect your feet while exercising.
• Before using the equipment to exercise, always
perform 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.
• This product conforms to: BS EN ISO 20957-1 Class
(H) - Home Use.
This exercise equipment is built for optimum safety. However, certain precautions apply whenever you
operate a piece of exercise equipment. Be sure to read the entire manual before you assemble, operate or
use this equipment.
• Warning: Incorrect installation of batteries may cause
battery leakage and corrosion, resulting in damage
to the computer.
• Do not dispose of batteries in a fire.
• Do not dispose of batteries with normal
household waste, take to a local recycling centre.
Battery safety

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully
before contacting Argos regarding any missing components.
Components - Parts If you have damaged or missing components,
call the Customer Helpline: 0345 600 1714
Please check you have all the parts listed below
3
1
2
1
2
13
14
11
12
5
5
3
4
8
10
16
9
7
15
6
Total mass of the product is 3.08 kg. Total size of the equipment is 68cm x 66.5cm x70cm.

Assembly Instructions
4
1
2
3
4
7
8
11
10
13
12
9
5
6
6
15
8
6 15
8
16
9
6 15
8
6 15
8
1
6
15
11
12
12
11
1
8
43
4
3
10
13
14
11
11
12
12

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Assembly Instructions
Please separate the upper and lower computer console, and then install batteries onto the upper computer
sole. Finally clam the upper console with lower console on the Overhead Bar as shown on the diagram below.
• TIME(TMR): 0:00-99:59
• COUNT(CNT):0-9999
• TOTAL COUNT(T.CNT):0-9999
• CALORIE(CAL):0.0-999.8 (0-9999KCAL )
Mode: This key lets you select and lock onto a
particular Function you want. Long press 'MODE'
key more than four seconds for reset.Press the
MODE key to move the pointer onto the function
you want to use until it begins flashing.To choose
the SCAN or Lock.
Key Function
1. Auto ON/OFF:
The system turns on when the key is depressed or
its sensor 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 4minutes.
2. Scan:
When the pointer is blinking automatic display of
the following functions in the Order Shown:
TIME---COUNT---TOTAL COUNT
--CALORIES(repeat).
3. Reset:
The unit can be reset by either changing battery or
pressing the RESET (or MODE) key for 3 seconds.
Operation Procedures
1. Time
Press the MODE key until pointer lock on to
TIME.The total working time will be shown since
starting exercise.
2. Count
Press the MODE key until pointer lock on to
COUNT.Automatically accumulates workout count
since starting exercise.
3. Calorie
Press the MODE key until pointer lock on to
CALORIE.The calorie burned will be displayed since
starting exercise.
4. Total Count
Press the MODE key until pointer lock on to TOTAL
COUNT.Automatically accumulates workout count
since starting exercise for the first time.
5. Scan
Automatically display changes every 4 seconds.
NOTE: Battery not included
This monitor uses one “AAA” or GA76 battery, You
can replace the battery through the back of the unit.
Battery
Computer Assembly
Exercise Computer
Specification Functions

6
Workout Area
AB Roller and user
training area 2m
0.6m
(Free area)
0.6m
(Free area)
0.6m
(Free area)
0.6m
(Free area)
The free area must be
at least 0.6m greater than
the training area. This is a
space where you can safely
dismount, without
obstruction, in case of an
emergency. Where two
pieces of equipment are
positioned adjacent to
each other the free area
may be shared.

7
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, your heart rate can be increased gradually until it is near the
middle of your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your head rate is 140 beats per minute.
(A six-seconds count is used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until your heart rate is at the
proper level.
Exercising Information
Before starting
physical condition. If you have been inactive for several years,
overweight, you must start
slowly and increase your time on the equipment, a few minutes per workout
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. 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 flat even surface with adequate training area, as prescribed in this manual.
Exercise intensity
To maximize the benefits of exercising, it is important to exercise at an appropriate intensity. The intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate
should be maintained at a level between 65% and 85% 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.
Tailor your exercise program according to your
or are
increase is advisable.

8
Targeted Muscle Groups
A: Trapezius
B: Anterior Deltoid
C: Pectoralis Major
D: Serratus Anterior
E: Biceps
F: Abdominal
G: Sartorius
H: Quadriceps
I: Tibialis Anterior
J: Trapezius
K: Posterior Deltoid
L: Triceps
M: Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemius
Exercising Information
The exercise routine that is performed on the AB exerciser will develop the muscle groups highlighted on the
muscle chart below.
Muscle chart
Aerobic Exercise
Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic
exercise is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example).
Weight Training
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store,
weight training is an essential part of an exercise routine . Weight training helps tone, build and
muscle. If you are working above your target zone, you may want to do a lower number of reps.
strengthen

9
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. (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.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day of rest 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.
Exercising Information
Warming up and Cooling down exercises
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.
Toe touch 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.
Hamstring stretch

10
Exercising Information
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.
Calf/achilles 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.
Quadriceps 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.
Inner thigh stretch

Lie flat on your back with your head on the headrest pad. Your knees should be bent and your feet together.
Relax you are now in the starting position. If you are a beginner your hand position will be on the top U
shaped bar above the headrest pad.
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1. Basic Crunch
Adopt the basic position and simply crunch forward while
keeping your back on the floor and your head on the
headrest. We suggest you hold your crunch position
momentarily, then slowly curl down and repeat the
sequence, 12 to 15 repetitions is advised.
2. Basic Reverse Crunch
Keeping the body in the same position, the only part of
the body leaving contact with the floor will be your feet,
legs and buttocks. Your back still remains flat on the floor.
Breathe out as you slowly pull your knees toward your
chest and breathe in as you slowly return to the starting
position. Perform this exercise in a slow controlled
manner. As you bring your knees toward your chest,
concentrate on using your abdominal muscles not your
legs. We suggest 12 repetitions.
3. Total crunch
This exercise is a combination of the basic crunch and
reverse crunch. While performing a basic crunch, bring
your knees toward your chest while keeping your back
flat on the floor and your head on the headrest. Return to
starting position and repeat again. We suggest 12
repetitions.
4. Oblique Crunch
While keeping your knees together and bent, rotate them
toward the right side. Legs should be as close to the floor
as possible without any discomfort. From this position,
perform a basic crunch with your head on the headrest,
your back will be slightly off the floor we suggest 12
repetitions. Then rotate your legs toward the other side
following the same routine to work both sides of the
oblique. Again we suggest 12 repetitions. To make sure
the muscles in the oblique area are developed evenly the
number of repetitions must be the same on both sides.
User Information
Basic Position

12
The hands are now positioned on the bars to the sides of your head and your elbows on the arm cushion.
Follow the same routine as the basic crunch but move
your hands to an overhead position on the bar. We
suggest 12 repetitions.
1. Advanced Basic Crunch
As basic total crunch with hands in overhead position.
3. Advanced Total Crunch
As basic obliques with hands in overhead position.
4. Advanced Obliques
Again, follow the same routine as the basic reverse
crunch but with your hands in the overhead position.
2. Advanced Reverse Crunch
User Information

13
Starting with hands in advanced position, your back
remaining flat on the floor and your head on the head
rest. This exercise is not for beginners. Start with legs
straight in front, flat on the floor. As you crunch up bring
the right knee in a relaxed bent position in toward your
chest (exhaling as you do so) as you roll down bring the
left knee in a relaxed position toward your chest. Your
legs should be moving as if you are riding a bicycle. This
exercise is quite demanding on the abdominal area, so
you may want to start with l0 repetitions and move on to
12 after the first week and finally 15 on the third week.
5. Advanced Bicycling
Following a period of physical activity a "cool down"
session may prevent the onset of muscle soreness. It
would also seem that after exercise, when the body is
warm, is the best time to stretch to improve your range of
movement.
7.Cool Down
Start with your head on the head rest, back flat on the
floor and hands in the advanced position. Slowly lift your
legs keeping your knees relaxed and with a slight bend,
lift toward your chest and shoulders while keeping your
back firmly on the floor at all times. Then proceed to
lower your legs back down to the floor. while doing this
exercise you must concentrate on lifting your legs with
your abdominal muscles not your back or legs. Lifting
with your abdominal really isolates those muscles and
reduces the risk of injury to the lower back. We suggest
you start with 10 repetitions and move on to 12 after the
first week and finally 15 on the third week.
6 . Advanced Leg Lifts
User Information
For the cool down simply repeat the stretching exercises described earlier in this user guide.

14
Care and Maintenance
1.
The safety level of the
3. Inspect and tighten all parts
before using the equipment.
Replace defective components
immediately and/or keep the
equipment out of use until
repaired.
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 difficulty with
assembly, operation or use
of your exercise product or if
you think that you may have
parts missing, contact the
Customer Helpline:
0345 600 1714.
http://www.argos-support.co.
uk
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.
Notice: The sign Pb
below the symbol for
batteries indicates that
this battery contains
lead.
equipment can only be
maintained if it is examined
regularly for damage and wear
e.g. ropes, pullys and
connection points.
2. Lubricate moving parts with
light oil periodically to prevent
premature wear.
Pay special attention to
componets most susceptible
to wear.

15
Parts List
Part Descripton Qty
1 Overhead Bar 2
2 Foam (33x340mm) 2
3 Arm Tube (Left Side) 1
4 Arm Tube (Right Side) 1
5 Foam (33x480mm) 2
6 Tube for headrest(Left Side) 1
7 Foam (33x120mm) 2
8 Headrest 1
9 Screw (M6x30mm) 2
10 Screw (M6x10mm) 1
11 Plastic Connect Tubing 4
12 Knob 4
13 Computer 1
14 Screw (M6x25mm) 1
15 Tube for headrest(Right Side) 1
16 Screwdriver 1

16
Product Guarantee
This product is guaranteed against manufacturing defects for a period of
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.
The guarantee is subject to the following provisions:
• The guarantee does not cover accidental damage, misuse, cabinet parts, knobs
or consumable items.
• The product must be correctly installed and operated in accordance with the
instructions contained in this manual.
• It must be used solely for domestic purpose.
•The guarantee will be rendered invalided if the product is re-sold or has been
damaged by inexpert repair.
• Specifications are subject to change without notice.
• The manufacturer disclaims any liability for the incidental or consequential damages.
• The guarantee is in addition to, and does not diminish your statutory or legal rights.
• In the event of a problem with the product with in the guarantee period call the
Customer Helpline: 0345 600 1714.
http://www.argos-support.co.uk
Guarantor: Argos Ltd.,
489 - 499 Avebury Boulevard
Central, Milton Keynes,
MK9 2NW
Guarantee