V-fit STB-22/100 User manual

NO.JX3184-UK
STB-22/100 Olympic Weight Bench

Contents
Section Page
Protect the environment by not disposing of this product with household waste.
General Information . . . . . . . 4
Before You Start . . . . . . . . . . 5
Safety . . . . . . . . . . . . . . . . . . 6
Exercise Information . . . . . . 7
Operating Adjustments . . . . 12
Assembly . . . . . . . . . . . . . . . 13

General Information
Quality
This exercise product has been designed and
manufactured to comply with the latest (BS EN 957)
British and European Safety Standards.
Questions
Should you encounter any difficulty with the assembly,
operation or use of your exercise product or if you
think that you may have parts missing, please DO NOT
return it to your retailer but contact us first for help and
advice, asking for CUSTOMER SUPPORT, by any of the
following means.
Tel:- 0800 3 101 202 or
[phone]
Email:- [email protected]
Website:- www.benysports.co.uk
CUSTOMER SUPPORT open from 9.00am to 4.30pm
from Monday to Friday
Queries
If you do have any queries, please ensure that you have
the following information ready for our Customer Support
Staff:
YOUR NAME
YOUR ADDRESS
YOUR PHONE NUMBER
PRODUCT MAKE OR BRAND
PRODUCT MODEL
PRODUCT SERIAL NUMBER
DATE OF PURCHASE
NAME OF RETAILER
PART NUMBERS REQUIRED
a). Provide parts for the purchaser to effect repair.
b). Repair the product, returned to our warehouse
(at the purchaser's cost).
c). Replace the product if it is deemed (by us) to be
economical to do so.
This guarantee does not cover wear and tear on
upholstery or consumables.
This guarantee does not cover abuse, defects caused by
storage or use outside those intended.
If you need to advise us of a defect with your product and
in order for us to service any requirement for replacement
parts or repairs, we will ask for proof of purchase. Failure
to do so will result in any claim for replacement parts or
repairs being refused.
This guarantee, (both given and implied) applies to the
original purchaser only, is not transferable and will be
invalidated if used outside of the above criteria.
This guarantee is valid only in the United Kingdom and Eire.
This does not affect your statutory rights as a consumer.
Customer Support
Tel:- 0800 3 101 202 or
[phone]
Email:- [email protected]
Website:- www.benysports.co.uk
CUSTOMER SUPPORT open from 9.00am to
4.30pm from Monday to Friday
Beny Sports Co. UK Ltd.
Unit 8 Riparian Way,
The Crossings Business Park,
Cross Hills,
West Yorkshire
BD20 7BW
Guarantee
This product is guaranteed for DOMESTIC USE ONLY for
a period of 1 YEAR from the original certified date of
purchase. During this period we have the right to: -
Beny Sports Co. UK Ltd.
Unit 8 Riparian Way,
The Crossings Business Park,
Cross Hills,
West Yorkshire.
BD20 7BW
Page 4

Before you Start
Tools
If required, most of our products products are supplied with basic tools,
which will enable youto successfully assemble your product. However,
you may find it beneficial to have a soft-headed hammer and perhaps an
adjustable spanner handy as this may help.
Prepare the Work Area
It is important that you assemble your product in a clean, clear,
uncluttered area. This will enable you to move around the product
while you are fitting components and will reduce the possibility of
injury during assembly.
Work with a Friend
You may find it quicker, safer and easier to assemble this product with
the help of a friend as some of the components may be large, heavy
or awkward to handle alone.
Open the Carton.
Carefully open the carton that contains your product, taking note of
the warnings printed on the carton to ensure that the risk of injury is
reduced. Be aware of sharp staples that may be used to fasten the
flaps as these may cause injury. Be sure to open the carton the right
way up, as this will be the easiest and safest way to remove all the
components.
Unpack the Components
Carefully unpack each component, checking against the parts list that
you have all the necessary parts to complete the assembly of your
product.
Please note that some of the parts may be pre-fitted to major
components, so please check carefully before contacting our
CUSTOMER SUPPORT team.
In any event, please do not return the product to your retailer before
contacting us first.
Page 

Safety
Storage and Use
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.
Weight Limit
Your product is suitable for users weighing:
264 LBS / 18.8 Stones / 120 KG or less.
Conformity
This product conforms to:
- HOME USE - Class (HC).
It is NOT suitable for therapeutic purposes.
If any part of your product
becomes damaged, broken
or badly worn do not use
the equipment until the
defective parts have been
replaced
Warning
BS EN ISO 20957-1 and BS EN 957-2
Before you undertake any programme of exercise that will increase
cardiovascular activity please be sure to consult with your doctor.
Frequent strenuous exercise should be approved by your doctor and
proper use of your product is essential. Please read this manual
carefully before commencing assembly of your product or starting to
exercise.
* Please keep all children away from exercise products when in
use. Do not allow children to climb or play on them when they
are not in use.
* For your own safety, always ensure that there is at least 1 Metre
of free space in all directions around your product while you are
exercising.
* Regularly check to see that all nuts, bolts and fittings are
securely tightened. Periodically checking all moving parts for
obvious signs of wear or damage.
* Clean only with a damp cloth, do not use solvent cleaners. If you
are in any doubt, do not use your product, but contact
CUSTOMER SUPPORT by any of the means listed on the
opposite page.
* Before use, always ensure that your product is positioned on a
solid, flat surface. If necessary, use a rubber mat underneath to
reduce the possibility of damaging flooring or slipping in use.
* Always wear appropriate clothing and footwear such as training
shoes when exercising. Do not wear loose clothing that could
become caught or trapped during exercise.
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Exercising Information
Beginning
How you begin to exercise will vary from person to person. If you
have not exercised for a long period of time, have been inactive for a
while, or are severely overweight you MUST start slowly, increasing
your exercise time gradually, by perhaps only a few minutes for each
session per week.
Combine a carefully structured nutritious diet with a simple but
effective exercise routine and this can help make you feel better, look
better and will almost certainly enable you to enjoy life more.
Aerobic Fitness
Aerobic exercise is simply defined as any sustained activity that
increases the supply of oxygen to your muscles via the blood pumped
by your heart. With regular exercise, your cardiovascular system will
become stronger and more efficient. Your recovery rate i.e. the time
taken for your heart to reach its normal resting level, will also
decrease.
Initially you may only be able to exercise for a few minutes each day.
Do not hesitate to breathe through your mouth should you need more
oxygen. Use the "talk test". If you cannot carry on a conversation
while exercising, you are working too hard! However, aerobic fitness
will be gradually built up with regular exercise, over the next six to
eight weeks.
Do not be discouraged if it takes longer than this to begin to feel less
lethargic, everyone is different and some will achieve their targets
quicker than others. Work at your own, comfortable pace and the
results will come. The better your aerobic fitness the harder you will
have to work to stay in your target zone.
Page 

Warm Up
A successful exercise programme consists of three parts, Warm Up,
Aerobic Exercise and Cool Down. Never start a training session
without warming up. Never finish one without cooling down correctly.
Perform between five and ten minutes of stretching before starting
your workout to prevent muscle strains, pulls and cramps.
Aerobic Exercise Session
Those new to exercise should exercise no more than every other day
to start with.
As your fitness level increases, increase this to 2 in every 3 days.
When you are comfortable with your routine, exercise for 6 days per
week. Always take at least one day off per week.
Exercising in your Target Zone
To ensure that your heart is working in its exercise target zone, you
need to be able to take your pulse. If you do not have a pulse monitor
(either from the product you are using or a proprietary independent
unit) you will need to locate the pulse in your carotid artery. This is
situated in the side of the neck and can be felt by using the index and
middle fingers. Simply count the number of beats you feel in 10
seconds and then multiply by six to get your pulse rate. This should
be taken before you start to exercise for easy reference.
People who have a greater aerobic fitness, have a lower resting pulse
level and will also be able to exercise with a higher pulse level.
Target Zone
To determine your target zone, see the chart opposite. If you are new
to exercise and by definition unfit, refer to the left column. If you
exercise regularly and have good aerobic fitness, refer to the right
column.
Incorrect or excessive
training may damage your
health. Please read the
exercise information first.
Note
Exercising Information
Page 

Exercising Information
Basic Aerobic Training Programme
For your basic Aerobic Exercise routine we suggest that you try the
following. Remember, breathe correctly, exercise at your own pace
and do not over-train as injury may result.
Week 1 & 2
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 3 & 4
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 5 & 6
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 7 & 8
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 9 & beyond
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Exercise 4 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 5 minutes at 'A'
Rest 1 minute
Exercise 3 minutes at 'A'
Exercise slowly 2 minutes
Exercise 6 minutes at 'A'
Rest 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minutes
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minutes
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Repeat entire cycle 2 or 3
times
This is only a suggested programme and may not suit every
individual's needs.
Page 9

Exercising Information
USERS
AGE
(Years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and over
UNCONDITIONED
TARGET ZONE - A
(Beats per Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
CONDITIONED
TARGET ZONE - B
(Beats per Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
Cool Down
To decrease fatigue and muscle soreness, you should also cool down
by walking at a slow relaxed pace for a minute or so, to allow your
heart rate to return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds and then relax.
Repeat each stretch two or three times. Do this before your Aerobic
Exercise session and also after you have finished.
Head Roll
Rotate your head to the right for one count, feeling a slight pull on the
left side of your neck. Next, rotate your head back for one count,
stretching your chin. Then rotate your head to the left for one count,
feeling a slight pull on the right side of your neck. Lastly, drop your
head to your chest for one count. Repeat 2 to 3 times.
Toe Touch
Slowly bend forward from your waist, letting your back and shoulders
relax as you lower your trunk. Gently stretch down as far as is
comfortable and hold for 10 seconds.
Target Zone (con't)
Page 10

Exercising Information
Shoulder Lift
Rotate and lift your right shoulder up towards your ear for one count.
Relax then repeat for the left shoulder.
Repeat 3 - 4 times.
Calf / Achilles Stretch
Turn towards the wall and place both hands on it. Support yourself
with one leg while the other is placed behind you with the sole flat on
the floor. Bend the front leg and lean towards the wall, keeping the
rear leg straight so that the calf and Achilles tendon are stretched
hold for 5 seconds. Repeat with the other leg.
Repeat 2 - 3 times.
Side Stretch
Open both arms to the side and gently lift them above your head.
Reach your right arm as high as you can for one count, gently
stretching the muscles of the stomach and lower back. Repeat the
action with your left arm.
Repeat 3 - 4 times.
Inner Thigh Stretch
Sit on the floor and pull your legs toward your groin, the soles of your
feet together. Hold your back straight and lean forward over your feet.
Tighten the thigh muscles and hold for 5 seconds. Release and repeat
3 - 4 times.
Hamstring Stretch
Sit on the floor with your right leg extended and place your left foot
flat against the right inner thigh. Stretch forward toward the right foot
and hold for 10 seconds. Relax and then repeat with the left leg
extended.
Repeat 2 - 3 times.
Page 11

LUBRICATION and MAINTENANCE
The moving parts in your Exercise Bike are all pre-lubricated at
assembly and should not require further attention. We recommend
however that the cycle is used inside and stored in a dry condition. To
clean the metal and plastic components, a general household cleaner
can be used, but please be sure to dry the cycle and any attachments
before use.
Operating Adjustments
EXERCISE MONITOR FUNCTIONS
With your Exercise Bike the single screen, 5 function Exercise
Monitor is set to start automatically when you begin to cycle.
However, it is possible to switch on the monitor by pressing the
Mode Button at the bottom of the monitor. To save battery
consumption, the monitor will also switch off after it has been idle for
approximately four minutes.
Please refer to the leaflet supplied with the Exercise Monitor for all
operational functions.
In the interest of safety, do NOT
use polish or any lubricant on
the foam handgrips, saddle or
pedals.
Note
Page 1

Assembly
ACCESSORY FITMENT LIST
These are all the accessories you will need to complete the assembly of your product.
Item 21
Qty 4
Item 22
Qty 4
Item 28
Qty 1
Item 29
Qty 1
Item 33
Qty 1
Item 34
Qty 12
Item 36
Qty 2
Item 37
Qty 1
Item 30
Qty 2
Item 31
Qty 21
Item 32
Qty 12
Item 23
Qty 3
Item 24
Qty 1
Item 25
Qty 5
Item 26
Qty 4
Item 27
Qty 8
Page 1

1. Attach the Rear Upright Frames (7) to the Rear Stabilizers (2) using
2 x M10 x 50mm Carriage Bolts (22), 1 x Bracket (17), 2 x Ø10mm
Washers (31) and 2 x M10 Aircraft Nut (34) and 2 x M10 Nylon
Locknuts for each side. Note: (41), (45) and (57) are pre-assembled.
Beny Sports Co. UK Ltd
Carefully unpack each component, checking against the parts list that
you have all the necessary parts to complete the assembly of your
product.
Please note that some of the parts may be pre-fitted to major
components, so please check carefully before contacting our
CUSTOMER SUPPORT team.
In any event, please do not return the product to your retailer before
contacting us first.
Tel:- 0800 3 101 202 or
[phone]
E-mail:- [email protected]
CUSTOMER SUPPORT open from 9.00am to 4.30pm from Monday
to Friday
Two persons may be required to finish the assembly steps.
(Caution!! Please follow the assembly steps below to avoid possible injury)
Assembly
Unit 8 Riparian Way,
The Crossings Business Park,
Cross Hills,
West Yorkshire.
BD20 7BW
Page 1

Assembly
2. A. Attach the Rear Upright Frames (7) to the Cross Beam (1) using 2 x M10 x
80mm Carriage Bolts (21), 1 x Bracket (17), 2 x Ø10mm Washers (31) and
2 x M10 Aircraft Nuts (34) and 2 x M10 Nylon Locknuts for each side.
B. Place the 2 x Barbell Bar Supports (8) at your selected level onto the Rear
Upright Frame (7).
C. IInsert a Barbell Support (3) into the Rear Upright Frame (7), and secure
with Ø53 x M18 x Ø10 Lock Knob (52) at your desired height.
Page 1

Assembly
3. a. Fix the Main Frame (4) to the Cross Beam (1) using 1 x M10 x 80mm
Allen Bolt (24), 2 x Ø10mm Washers (31), 1 x M10 Nylon Locknut (34)
and 1 x Ø10 x 105 L-Shaped Pin (36).
b. Insert the Main Frame (4) into the Sliding Frame (11), and secure with
1 x Ø53 x M18 x Ø10 Lock Knob (52) at your desired position.
Note: (42) and (47) are pre-assembled.
Page 1

Assembly
4. a. Insert the Front Upright Frame (5) into the Main Frame (4) and secure
with 3 x M10 x 16mm Allen Bolts (25) and 3 x Ø10mm Washers (31).
b. Attach the Slant Bracket (15) to the Front Upright Frame (5) into the
Main Frame (4), and secure with 2 x M8 x 18mm Allen Bolts (27) and
2 x Ø8mm Washers (32).
Note: (41) and (48) are pre-assembled.
Page 1

Assembly
5. a. Attach the Seat Pad Support (10) to the Seat Pad Adjustable Frame (12),
and secure with 1 x M10 x 140mm Allen Bolt (23), 2 x Ø10mm Washers
(31) and 1 x M10 Nylon Locknut (34).
b. Attach the Seat Pad (19) to the Seat Pad Support (10), and secure with
4 x M8 x 40mm Allen Bolts (26) and 4 x Ø8mm Washers (32).
c. Attach 2 x Slant Supports (9) to both sides of the Backrest Support (6),
and secure with 1 x M10 x 140mm Allen Bolt (23), 2 x Ø10mm Washers
(31) and 1 x M10 Nylon Locknut (34).
d. Attach the Backrest Pad (18) to the Backrest Support (6), and secure with
4 x M8 x 18mm Allen Bolts (27) and 4 x Ø8mm Washers (32).
Notes: part (29) / (54) / (43) / (44) / (50) / (39) / (40) are pre-assembled.
Page 

Assembly
6. a. Attach the Seat Pad Support (10) and Backrest Support (6) to the Sliding
Frame (11), and secure with 1 x M12 x 145mm Hex Bolt (28), 2 x Ø12mm
Washers (30) and 1 x M12 Nylon Locknut (33).
b. Attach the Seat Pad Adjustable Frame (12) to the Sliding Frame (11),
and secure with Ø10 x 105 L-Shaped Lock Pin (36).
Attach 2 x Slant Supports (9) to both sides of the Main Frame (4) and
secure with 1 x M10 x 140mm Allen Bolt (23), 2 x Ø10mm Washers (31)
and 1 x M10 Nylon Locknut (34).
Page 

Assembly
7. a. Attach Leg Developer (13) to Front Upright Frame (5) using Axle
Ø16 x 57 x M10 (37), 2 x Ø10 Flat Washers (31) and 2 x M10 x 16mm
Allen Bolts (25).
b. If required, fit Ø50mm x 200mm Sleeve (53) onto Leg Developer (13)
securing with Allen Key.
Notes: the (42) / (38) / (49) are pre-assembled.
Page 