Rogerblack Fitness 599/9374 Owner's manual

Important – Please read these 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: 0345 600 1714
or visit / www.argos-support.co.uk
Gold FoldingExercise Bike
Assembly & User Instructions - Please keep for future reference 599/9374

1
Contents
Safety Information
Components - Parts
Components - Fixings
Assembly Instructions
Exercising Information
Before starting
Muscle chart
Warming up and cooling down
2-3
4
5
6-8
Workout area 9
10-16
10
11
12-13
Console Operation
Adjustment of Resistance
14-15
15
Adjustment of Seat Height 15
Care and Maintenance
Exploded Parts Diagram
Parts List
17
Folding away your Exercise Cycle 16
18
19

Safety Information
Important– Please read fully before assembly or 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.
Assembly
Using
Battery safety
•Warning: Incorrect installation of batteries may
cause battery leakage and corrosion, resulting in
damage to the computer.
• Do not mix old and new batteries, or
batteries of different types.
• Do not dispose of batteries in a fire.
• Do not dispose of batteries with
normal household waste, take to a local recycling
centre.
• The product must be installed on a stable and
level surface. To protect the floor or carpet from
damage, place a mat under the exercise bike.
• Make sure you have enough space to layout the
parts before starting.
• Keep children and animals away from the work
area, small parts could pose a choking hazard if
swallowed.
• Dispose of all packaging carefully and responsibly.
• 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.
• The assembly of this equipment is best carried out
by 2 people.
• 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.
• Do not place any sharp objects around the equip-
ment.
• Keep hands away from all moving parts.
• If any of the adjustment devices are left projecting,
they could interfere with the user’s movement.
• Before using the equipment to exercise, always
perform stretching exercises to properly warm up.
• Only one person at a time should use the equip-
ment.
• If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the workout
and seek immediate medical attention.
• Injuries to health may result from incorrect or exces-
sive training.
• This product is suitable for a maximum user weight
of: 100kg.
• This product conforms to: BS EN ISO 20957-1 and
-5 Class (H) - Home Use - Class (C).
• This stationary training equipment is not suitable for
high accuracy purposes
• The braking system is adjustable.
• 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
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.
• 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 unsupervised children away from the equip-
ment.
• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.
2

Safety Information
Important – Please read fully before assembly or use
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.
no responsibility for personal injury or property damage sustained by or through the use of this product.
Over exercising may result in serious injury or death. If you feel faint stop exercising immediately.
Warning! Heart rate monitoring systems may be inaccurate. For the most accurate heart rate measure,
please hold both hand pulse sensors continuously during any programme.
3

Components - Parts
Please check you have all the parts listed below
If you have damaged or missing components,
call the
Customer contact number: 0345 600 1714
Note: Some of the smaller components may be pre-fitted to larger components.Please check carefully
before contacting Argos regarding any missing components.
4
21. Main frame x 1
6. Holder of Monitor x 1
50-1. Front Stabiliser x 1 50-2. Rear Stabiliser x 115. Saddle Stem Instert x 1
39.Pedal (R) x 174. Pedal (L) x 110. Saddle x 1
1. HandleBar x 1 5. Exercise Monitor x 1

Components - Fixings
Note:
The quantities below are the correct amount to complete the assembly. In some cases more
hardware may be supplied than are required. Some of the fixings are pre-fitted to the larger components.
Please check carefully before contacting Argos regarding any missing fixings.
5
51
M8 x50mm Carriage Bolt x 4
58
M8 Dome nut x 4
8
M8 Spring washer x 2
59
M8 Curved washer x 6
11
Screw x 1
7 27
M8 x 35mm Allen Bolt x 2
22
Adjuster knob x 1
Allen key x 1 Spanner x 1
Locking Pin x 1

Total mass of the product is 16 kg.
Total size of the equipment is (width) 42cm x (depth) 86cm x (height) 116cm.
5. Exercise Monitor
1. Handlebar
6. Holder of monitor
10. Saddle
15. Saddle stem insert
21. Main frame
39. Pedal(R)
74. Pedal(L) 50-1. Front stabilizer
50-2. Rear stabilizer
15
6
21
39
74
50-2
15
10
50-1
Assembly Instructions
6

Assembly Instructions
7
Unfold the Main Frame (21).
Lock into position using
1 x Locking Pin (27).
Connect the Stabilizers (50-1
& 50-2) to the Main Frame (21)
using 4 x Carriage Bolt (51),
4 x Curved Washer (59) and
4 x M8 Dome Nut (58).
Note: The flat surface of the
stabilizers must be placed flat
horizontally on the ground.
Assemble the Left Pedal (74)
and the Right Pedal (39) to the
Pedal Crank. Both Pedals
MUST be tightened securely
otherwise damage may occur
to the Crank.
Turn clockwise to assemble
the Right Pedal (39) and
counter-clockwise for the Left
Pedal (74).
Step 1
1

Assembly Instructions
8
Connect the Handlebar (1) to
the Main Frame (21) using
2 x M8 x 25mm Allen Bolt (7),
2 x M8 Spring Washer (8) and
2 x M8 Curved Washer (59).
ATTENTION!
The Sensor Wire (57) is a
single-wire and the Pulse Wire
(13) is a double-wire. Please
plug these wires to the properly
marked positions at the back of
the Monitor respectively (5).
Attach the Holder of monitor (6)
on the Handlebar (1), insert the
monitor (5) into the Holder of
monitor (6), then tighten the
opening of the holder with one
Screw (11) after adjusting the
angle.
Connect the single Sensor Wire
(57) from the Main Frame to the
back of the Monitor (5) marked
Sensor Wire. The other Pulse
Wire (13) will be connected to
the back of the Monitor (5)
marked Pulse Wire.
WARNING! Heart rate
monitoring systems may be
inaccurate.
Over exercise may result in
serious injury or death.
If you feel faint stop exercising
immediately.
Step 3
The 3 x M8 Nut (17) and 3 x
Saddle Washer (16) are
pre-assembled on the Saddle
(10).
Remove them before the
assembly of the Saddle (10) to
the Saddle Stem Insert (15).
Fix the Saddle (10) to the
Saddle Stem Insert (15) by
re-fitting the 3 x Saddle Washer
(16) and 3 x M8 Nut (17)
previously removed. Attach the
Adjuster Knob (22) into the
saddle support before you slide
the Saddle Stem Insert (15) into
the Main Frame (21).
Set the Saddle (10) to the
desired height, allowing for a
slight bend in the knee at the
bottom of the pedal rotation.
Tighten the Adjuster Knob (22)
after adjusting the height.
Step 2
15
57

Only one person should be within the training area when the equipment is in use.
0.6m
(Free area)
0.6m
(Free area)
0.6m
(Free area)
0.6m
(Free area)
Training
area
3.7m
Folding
Exercise Bike
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.
Workout Area
9

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 workout
increase is advisable.
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.
80
100
120
140
160
180
200
Beats per minute (bpm)
25
Age
30 35 40 45 50 55 60 70
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Up to 55%
55% to 65%
65% to 85%
85% to Max
rst 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
ngers on your wrist. Take a six-second heartbeat
nd 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
required level.
Exercise intensity
ts of exercising, it is important to exercise with the proper 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.
Exercise Information
Before starting
10

Aerobic Exercise
tness of your lungs and heart - your body’s most important muscle. Aerobic
tness is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example).
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
Targeted Muscle Groups
The exercise routine that is performed on the exercise bike will develop the upper and lower body muscle
groups.These muscle groups are highlighted on the muscle chart below.
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 lower number of reps.
A
B
C
E
F
G
H
I
J
K
L
M
N
O
P
D
BackFront
Exercise Information
Muscle chart
11

Each workout should include the following three parts:
1. A warm-up, consisting of 5 to 10 minutes of light exercise.Aproper warm-up increases your body
2. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Noterst few weeks of your exercise program, do not keep your heart rate in your training
zone for longer than 20 minutes.)
3. exibility of your muscles and will help
to reduce post-exercise muscle soreness.
Hamstring 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.
Toe touch stretch
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.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day of rest between
ve 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.
temperature, heart rate, and circulation in preparation for exercise.
Exercise Information
Warming up and Cooling down
12

Calf/achilles stretch
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.
Quadriceps 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
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.
Inner thigh 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.
Exercise Information
13

Exercise Information
Console Operation
14
Mode
Display
Functions:
SCAN / TIME / SPEED / DISTANCE / CALORIES
ODO / PULSE
Mode
SCAN
SPEED
DISTANCE
TIME
ODO
PULSE
CAL
cations
Function
Auto Scan Every 6 seconds
Speed 0.0-99.9 KM/H
Distance0.0-999.9 KM
Time 0:00-99:59 (Minute: Second)
Calories 0-9999 Kcal
ODO 0-9999 KM or ML
Pulse 40-240 BPM
.
SPEED: Press MODE until the pointer advance
to SPEED. The total working time will be shown.
DISTANCE: Press MODE until the pointer advance
to DISTANCE. The distance of each workout will
be displayed.
PULSE: Press MODE until pointer advance to
ODOMETER: Press MODE until the pointer
advances to ODOMETER the total accumulated
distance will be shown.
PULSE. User’s current heart rate will be displayed
in beats per minute. Place the palms of your hands
on both of the contact pads (or put ear-clip to ear),
and wait for 30 seconds for the most accurate
reading.
CALORIES: Press MODE key until the pointer
advance to CALORIES. The calories burned will
be displayed.
MODE: This key lets you to select and lock on to a
particular function you want.
AUTO ON /OFF: The system turns on when any
key is pressed or when it receives a signal input
from the speed sensor.
The system turns off automatically when the sensor
has no signal input or no key is pressed for
approximately 4 minutes.
RESET: The unit can be reset by either changing the
battery or pressing the Mode key for 3 seconds.
MODE: To choose the SCAN or LOCK if you do not
want the scan mode, press the MODE when the
pointer on the function you want begins blinking.
TIME: Press MODE until the pointer advance to
TIME. The total working time will be shown.
Functions
SCAN: Automatic display of the following functions
in the order shown: TIME----SPEED----DISTANCE----
CALORIES----ODO----PULSE (repeat).
No-contact magnetic typeSensor
2 x SIZE-AAA (not included)Battery type

Remove the Back Cover (A) of thTe Monitor (5)
and install 2 x AAA battery (B) into the battery
compartment.
Replace the Back cover (A) to the Monitor (5).
Note: The 2 pcs of AAA battery are not included
with the equipment.
Adjustment of Resistance level by turning the 8-level tension knob either to the right (increase) or
left (decrease).
Exercise Information
Adjustment of Resistance
Replacing the batteries
Adjustment of Seat Height
15
A
B
C
1
2
3
4
5
6
7
8
Unlock the Adjuster Knob(22) and pull or push the Saddle Stem Insert(15) to adjust the seat height.
Do not pull over the MAX mark for maximum heightor push down below MIN mark for minimum height.

Exercise Information
Folding away your Exercise Cycle
16
Insert the Locking Pin (27) through the holes to lock the folding position in place as depicted in
the illustration.
Foldeddimension of the exercise cycle is 42 x 42.5 x138 (H) cm.

Care and Maintenance
1. The safety level of the equipment can only be
maintained if it is examined regularly for damage
and wear e. g. ropes, pulleys and connection
points.
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 manufacturer,
their approved service agent or the
Customer Helpline:
0345 600 1714 www.argos-support.co.uk
Guarantee:
For guarantee purposes, please retain
your purchase receipt.
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.
Products
Battery
Notice: The sign Pb below
the symbol for batteries
indicates that this battery
contains lead.
2. Lubricate moving parts with light oil periodically to
prevent premature wear. To prevent damage to the
computer, keep liquids away and keep it out of
direct sunlight.
3. Inspect and tighten all parts before using the
equipment. Replace defective components
immediately and/or keep the equipment out of use
until repair. Pay special attention to components
most susceptible to wear.
Information for Users on Disposal of old Equipment and Batteries
17

Exploded Parts Diagram
18

Part
Handlebar
Handlebar cap
Foam
Pulse sensor
Exercise Monitor
Holder of monitor
Allen bolt
Spring washer
Saddle
Screw
Screw
Pulse wire
Spout plug
Saddle stem insert
Washer
Nut
Bushing
Driving unit frame
Top Cover
Main frame
Adjuster Knob
X sha
Bushing
washer
Allen Bolt
Locking Pin
Belt
Belt Pulley
Crank axis frame
Allen Bolt
Sha with elasc ring
Block
Bearing
Metal plate for reinforcing
Allen Bolt
Chain cover(R)
Crank(R)
Pedal(R)
Crank Screw
Crank Cover
Axis
Washer
Nut
Axis wheel
Sha with elasc ring
Cap
Front stabilizer
Rear stabilizer
Carriage Blot
Screw Group
Nut
Nut
Sha with elasc ring
Sensor fixed screw
Sensor wire
Dome nut
Curved washer
Sha with elasc ring
Bearing
Ø 150 belt pulley
Belt
Tapping Screw
150 Axis of belt pulley
Magnets bracket
Magnet plasc
Magnet
Flywheel
Allen Bolt
Washer
Chain cover(L)
Crank(L)
Pedal(L)
M8*25
Ø17*35.5
Ø20*Ø10.2*T1.5
M10
Ø10
M8*50
M8
M8
Ø10
M4*8
M8
Ø20*1.5
Ø8
608
230J
ST4*15
18*9*5
Ø160
M8*15
Ø25*Ø8.5*T2.0
Ø22XT1.2X793
Ø30XØ20X342
M8*35
Ø8.1*4.2
ST4*25
M4*25
Ø18*1.5
M8
Ø16*92
Ø25*Ø8.5*T2.0
M8*15
240J
M6*12
Ø17
6003
M6*10
1
2
3
4
5
6
7
8
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
1
2
2
2
1
1
2
2
1
1
1
1
1
1
3
3
1
1
1
1
1
1
6
1
1
1
1
1
1
4
6
2
4
2
6
1
QtySize/mm Part Descripon
38
39
40
41
42
43
44
45
46
49
50-1
50-2
51
52
53
54
55
56
57
58
59
60
51
62
63
64
65
66
67
68
69
70
71
72
73
74
1
1
2
2
1
1
1
1
1
4
1
1
4
2
2
1
1
1
1
4
6
1
2
1
1
2
1
1
1
5
1
1
1
1
1
1
QtySize/mmDescripon
Parts List
19