Rogerblack Fitness 335/8742 User manual

Issue 2-15/05/17
Two In One Cross Trainer
Assembly & User’s Instruction-Keep for future reference
335/8742
Important –Please read these instructions fully before assembly or use
These Instructions contain important information which will help you get 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 1-2
Components - Parts 3
Components - Fixings 4
Assembly Instructions 5-14
Workout Area 15
Exercise Information 16-30
Before starting 16
Muscle Chart 17
Warming up and Cooling down 18-19
Console operation 20-29
Adjustment your mechanism 30
Care and Maintenance 31
Exploded Parts Diagram 32
Parts List 33-34

1
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.
•The product must be installed on a stable and
level surface. To protect the floor or carpet from
damage, place a mat under the cross trainer.
•Assemble the item as close to its final position
(in the same room) as possible.
•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.
Using
•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
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.
•Do not place any sharp objects around the
equipment.
•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
equipment.
•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
excessive training.
•This product is suitable for a maximum user
weight of: 125kg.
•This product conforms to: BS EN ISO 20957-1
and -9 Class (H) - Home Use - Class (C).
•This stationary training equipment is not
suitable for high accuracy purposes
•The cross trainer is not equipped with a free
wheel and therefore the moving parts cannot be
stopped immediately.
•To mount and dismount the equipment safely,
step on/down the footplatform when it is in the
lowest position.
Safety Information
Assembly
Important – Please read fully before assembly or use
Use

2
Safety Information
• When choosing a location for the equipment make
sure that the location and position permit access to a
plug.
• When connecting the power cord, plug the power
cord into a grounded circuit. When replacing the fuse,
an approved BS 1362 type should be fitted to the fuse
carrier, A13 amp fuse should be used. No other
appliance should be on the same circuit.
• Keep the power cord away from any heated surface.
• Do not operate the equipment if the power cord or
plug is damaged, or if the equipment is not working
properly.
• Always examine your exercise bike before use to
ensure all parts are in working order.
• Never insert any object or body parts into any
opening.
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.
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. 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.

:
Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully
before contacting Argos regarding any missing components.
Please check you have all parts list below
Components-Parts
If you have any damaged or missing parts, Please
Call the Customer Helpline: 0345 600 1714
Left Handle Rail×1 Front Poster×1 Right Foot Bar×1 Handle Rail Arm×2
Left Handle Rail Cover×1set Left Handle×1 Right Handle ×1 Saddle Poster×1
Computer×1 Foot Bar Cover×1set Swing Cover×2set Front Poster Cover×1set Front Stabilizer×1
Rear Stabilizer×1 Foot Pedal×1set Main Body×1 Saddle×1
Power Charge×1
M16 Lock Knob×1
4. 15.
Right Handle Rail×1
11. 2. 3.
Left Foot Bar×1
1.
34. 35. 36. 37.
Right Handle Rail Cover×1set
7. 5. 104.
61. 30. 31. 26. 27. 32. 33. 9.
10. 28. 29. 105.
106. 108.
12.
Left Handrail x 1
Right Handrail x 1
Front Post x 1
Handrail Arm x 1
Left Handrail Cover x 1set
Right Handrail Cover x 1set
Front Post Cover x 1set
Saddle Post x 1
3

4
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.
Components – Fixings
Please check you have all fittings listed below
6# Allen Wrench×1
Φ8×2mm Big Washer×2 M8×75mm Flat Allen Bolt×2
M8×42 mm Bolt×4 M10×20mm Allen Bolt×4 M8×16mm Allen Bolt× 12
M8×15mm Bolt×4
Aircraft Nut×8
Φ8mm Spring Washer×12
Φ8mm Washer×8
Φ20mm Corrugated Washer ×4 Φ11×Φ30×R34mm Arc Washer ×4
Φ25×Φ9×R30mm Arc Washer ×6
Φ8×R19mm Arc Washer×4
Nylon Sleeve×2
13. 14. 63.
64. 103. 65.
20. 66.
67.
68. 69.
70.
71. 72.
74. 75.
76.
77.
47.
Φ45×Φ9×2mm Washer×2
5# Allen Wrench×1
M8×87mm Axle Bolt×2
Φ10mm Spring Washer ×4 ST4.2×15mm Philips Screw×14
78.
Φ38×4mm D-Hole washer×2 Φ45×4mm D-Hole washer ×2

5
Total mass of the product is 45 kg. Total size of the equipment is (width) 65.4 cm × (depth) 119.3 cm × (height)
157.6 cm.
KEY
1 Handrail Arm
2 Right Foot Bar
3 Left Foot Bar
4 Left Handrail
5 Right Handle
7 Left Handle
9 Front Stabilizer
10 Rear Stabilizer
11 Front Post
15 Right Handrail
16 Handle Pulse
21 Computer Cover
26 Swing Cover
27 Swing Cover
28 Left Pedal
29 Right Pedal
Assembly Instruction
30 Left Foot Bar Cove
31 Right Foot Bar Cover
32 Front Post Front Cover
33 Front Post Rear Cover
34 Left Handrail Front Cove
35 Left Handrail Rear Cover
36 Right Handrail Front Cover
37 Right Handrail Rear Cover
38 Main Plastic Cover
39 Main Plastic Cover
42 Outer Level Foot
46 Front Wheel
104 Saddle Post
105 Saddle
106 M16 Lock Knob
108 Power Charge

6
a. Attach Front stabilizer (9) to Main body (12)
using two M10 x 20mm Carriage bolts (103),
Ø10mm Spring washers (69), Ø11 x Ø30 x R34
mm Arc washers (75).
b. Repeat step a to install Rear stabilizer (10)
to Main body (12).
b
a
Note: The self Leveling Feet (42) can be rotated
when pulling out to ensure the cross trainer sits
flat on the ground.
Step 1
Assembly Instruction

7
Assembly Instruction
a
b
Step 2
Note:Please always make sure the D-Hole Washer
(72) on position when you tighten the Bolt(66).
a. Attach rear of Left foot bar (3) to the crank on
the Main body (12) using one M8×15mm
bolt(66), Ø45×Ø9×2mm Washer (14), Ø45×4mm
D-Hole Washer (72), Ø20mm corrugated washer
(74).
b. Attach Left pedal (28) onto the Left foot bar
(3) using three M8 x 16mm Allen bolts (65), Ø8
mm Spring washers (68) and Ø8mm Washers (70).
c. Attach Left foot bar cover (30) to the rear
of the Left foot bar (3), Line up the holes and
secure with one ST4.2×15mm Philips screw (78).
d. Repeat step a . b .c to install Right foot bar
(2) to right side crank on the Main body (12).

8
Assembly Instruction
Step 3
a. Connect Main wire (A) from Main body (12) to
Main wire (A’) in the Front post (11).
b. Attach Front post (11) onto the Main
frame (12). Fix using six M8 ×16mmAllen bolts
(65), Ø8mm Spring washers (68) and Ø25 × Ø9
× R30mm Arc washers (76).

9
:
Assembly Instruction
Assembly Instruction
Step 4
a. Connect Main wire (A’), and Handle pulse
sensor wires (C & D) to the wires from the
Computer (61).Feed Pulse sensor wires (C & D)
into the side holes of the Front post (11) and out
from the top hole.
b. Loosing four M5 x 15mm Philips screws
(109) from the bottom of the Computer (61),
Attach the Computer (61) to the bracket on
the top of the Front post (11), fix using
these four M5 x 15mm Philips screws (109).
c. Attach Left & Right handles (7 & 5) to each
side of the Front post (11), fix using two M8 x
75mm Flat Allen bolts (63) and M8 Aircraft nuts
(67).
Notes:Please insert the two M8 x 75mm Flat Allen
Bolts (63) carefully to prevent to break the cable
wires (A, C and D) in the Front Post (11).
d. Push the Computer cover (21) upward to the
bottom of the Computer (61).

10
Assembly Instruction
Step 5
a. Attach Nylon sleeve (47) onto Front post (11)，and then attach Ø20mm Corrugated washer (74) onto
it.
b. Attach top of Handrail arm (1) to the axle on the Front post (11), fix using M8×15mm Bolt (66), Ø 8 x
2mm Big washer (13), Ø38×4mmD-Hole washer (71).
Note:Please always make sure the D-Hole Washer are in the right place when you tighten the Bolt(66).
c. Attach bottom left side Handrail arm (1) to Left Foot Bar (3) using M8×87mm Axle bolt (20), Ø8mm
washer (70) and M8 Aircraft nut (67). Attach Left & Right swing cover (26 & 27) to bottom of Handrail
arm (1).
d. Repeat step a,b,c for the right side.

11
a.Insert Left Handrail (4) into left side Handrail arm (1), line up the holes, fix using two M8 ×
42mm Bolts (64), Ø25×Ø8×R19mm Arc washers (77) and M8 Aircraft nuts (67).
b. Repeat step a for the right side.
Assembly Instruction
Step 6

12
a.Attach Left handrail front cover (34) and Left Handrail rear cover (35) to the connect point of Left Handrail
(4) and Handrail arm (1). Fix each of them using two ST4.2×15mm Philips screw (78).
b. Repeat step a for the right side.
Step 7
Assembly Instruction

13
Assembly Instruction
a. Loosing three M8 Aircraft nuts (67), Ø8mm Washers (70) from bottom of Saddle (105). Attach Saddle
(105) onto Saddle post (104) using these three M8 Aircraft nuts (67), Ø8mm Washers (70).
b. Insert Saddle post (104) into the opening of Main body (12), select desired height and fix using the M16
Lock knob (106).
Step 8

14
Assembly Instruction
a. Insert the connector of the Power charger (108) into the Outlet jacket on the rear bottom of the bike as
shown in the diagram.
b. Attach the Power charger (108) to the Power outlet and following the safety instruction and below
Computer operation guide carefully to start your Workout.
Step 9

15
Workout Area
The free area must be at least 0.6m greater than the training area in the directions from which the
equipment is accessed. The free area is a place should you need to dismount in an emergency. Where two
pieces of equipment are positioned adjacent to each other the value of the free area may be shared.
Only one person should be within the training area when the equipment is in use.

16
85% to Max
65% to 85%
55% to 65%
Up to 55%
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.
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.
200
180
160
140
120
100
80
25 30 35 40 45 50 55 60 70
Age
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 heart rate is 140 beats per minute.
(A six-second 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 Information
Before starting
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Beats per minutes (bpm)

17
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 strengthen
muscle. If you are working above your target zone, you may want to do a lower number of reps.
Targeted Muscle Groups
The exercise routine that is performed on the cross trainer will develop the upper and lower body muscle
groups. These muscle groups are highlighted on the muscle chart below.
Exercise Information
Muscle Chart
E: Biceps
F: Abdominal
G: Sartorius
H: Quadriceps
A: Trapezius
B: Anterior Deltoid
C: Pectoralis Major
D: Serratus Anterior
I: Tibialis Anterior
J: Trapezius
K: Posterior Deltoid
L: Triceps
M: Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemius