Pro Fitness 226/8132 Owner's manual

Assembly & User Instructions - Please keep for future reference
PRO FITNESS Dipstation
226/8132
Important – Please read 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: 0845 6000 464
Issue 1 - 26/2/14

1
Contents
Safety Information 2
Components – Parts 3
Components – Fixings 4
Assembly Instructions 5-7
Exercising Information 8-11
Beforestartingtoexercise 8
Musclechart 9
Warming up and cooling down 10-11
exercises
UserInformation 12-13
Care and Maintenance 14
Disposalinformation 14
Exploded Parts Diagram 15
Exploded Parts Diagram List 16
Guarantee Back

2
To reduce the risk of serious injury, read the entire manual before you assemble. 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 leveled.
• 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: Injuries to health may result from
incorrect or excessive training. 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.
• This product conforms to: BS EN ISO 20957-1 and
EN957-2 class (H) - Home Use - Class (C).
• This exercise product has been designed and
manufactured to comply with the latest (BS EN ISO
20957-1 and EN957-2) British and European Safety
Standards.
Maximum user's body weight is 120kg.
Safety Information
Important – Please read fully before assembly or using
Assembly
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.
Parents and others in charge of children should be aware of their responsibility because the natural play
instinct and the fondness of experimenting of children can lead to situations and behaviour for which the
training equipment is not intended.If children are allowed to use the equipment,their mental and physical
development and above all their temperament should be taken into account.They should be controlled and
instructed to the correct use of the equipment.The equipment is under no circumstances suitable as a
children's toy.
Maximum Weight Limits

3
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: 0845 6000 464
Please check you have all the parts listed below

4
Note: Some of the fixings are pre-fitted to the larger components. Please check carefully before contacting
Argos regarding any missing fixings.
Components - Fixings
Please check you have all the fixings listed below

5
Assembly Instructions
Connect the Support
plates (4) to the Leg (3).
Align the holes and
secure with two 60mm
Bolts (7), four Washers
(8), and two Nylon
locknuts (9). Repeat the
same process for the
other Leg (3).
Step 1
This product weights
about 13kg and occupies
77cm x 72cm when fully
assembled.

6
Assembly Instructions
Connect the Upright (2)
and Cross member (1) to
the Support plates (4).
Align the holes and
secure with two 60mm
Bolts (7), four Washers
(8), and two Nylon
locknuts (9). Repeat the
same process for the
other Upright (2).
Step 2
Attach the Olympic rings
(5) to the Uprights (2) as
shown.
Loop the rings around
the upright, feed the 'ring'
through the loop and pull
tight to tension.
Step 3

7
Assembly Instructions
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.
Free area and
Training area

8
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely 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. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic
fitness, the harder you will have to work to stay in your target zone.
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 that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat even surface at least 3 feet from walls and furniture.
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 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.
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 to exercise

9
Aerobic Exercise
Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic
exercise fitness is promoted by any activity that uses your large muscles (arms, legs, or buttock, for
example).Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire
exercise routine.
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 the exercise routine process. Weight training helps tone, build and
strengthen muscle. If you are working above your target zone, you may want to do a lesser amount of reps.
As always, consult your doctor before beginning any exercise program.
Targeted Muscle Groups
The exercise routine that is performed on the Dip Station Trainer 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
Exercising Information
Muscle chart

10
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

11
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

12
User Information
Lunges Push-Up
Body Weight Rows Tick-Tock Swing
Leg Raise Chest Flys

13
User Information
Swing and Sqread
Chest Dips
Tricep Dips Ring Dips
Kick Over

14
1. Examine the equipment
periodically in order to detect
any damage or wear which may
have been produced. The
safety level of the equipment
can be maintained only if it is
examined regularly for damage
and wear,e.g.ropes,pulleys,
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/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. Special attention to
components most susceptible to
wear.
6. 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:
0845 6000 464.
Guarantee:
For guarantee purposes,
Please retain your purchase
receipt.
Care and Maintenance

15
Exploded Parts Diagram

16
Part Description Qty
1 Cross member 1
2 Upright 2
3 Leg 2
4 Support plate 4
5 Olympic ring 2
6 End cap 2
7 60mm Bolt 8
8 Washer 16
9 Nylon locknut 8
10 Foam roller 2
11 40x80mm Square inner cap 2
12 38mm Round inner cap 2
Exploded Parts Diagram List

17
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: 0845 6000 464.
Guarantor: Argos Ltd
489 - 499 Avebury Boulevard
Central Milton Keynes
MK9 2NW
Guarantee