Argos 114/6176 Assembly & User Instructions Download Page 1

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Issue 1 -

11/21/11

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: 0345 604 0105

Programmable Magnetic Rowing Machine

Assembly & User Instructions

- Please keep for future reference

114/6176

http://www.argoshelpdesk.co.uk

Summary of Contents for 114/6176

Page 1: ...n 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 604 0105 Programmable Magnetic Rowing Machine Assembly User Instructions Please keep for future reference 114 6176 http www argoshelpdesk co uk ...

Page 2: ...mation Before starting to exercise Muscle chart Warming up and cooling down exercises Care and Maintenance Disposal information Exploded Parts Diagram Exploded Parts Diagram List Guarantee 2 3 4 5 8 9 12 Folding For Storagte 13 Moving Instructions 13 Using Information 13 Exercise Guide 14 15 18 15 16 17 18 19 19 20 21 Back ...

Page 3: ...ith 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 ...

Page 4: ...izer x 1 M AC adaptor 3 Components Parts Please check you have all the parts listed below If you have damaged or missing components call the Customer Helpline 0345 604 0105 Note Some of the smaller components may be pre ﬁtted to larger components Please check carefully before contacting Argos regarding any missing components http www argoshelpdesk co uk ...

Page 5: ...Please check you have all the ﬁxings listed below Note Some of the ﬁxings are pre ﬁtted to the larger components Please check carefully before contacting Argos regarding any missing ﬁxings Components Fixings Wrench x 1 Carriage screw M8 x P1 25 x 55L x 2 Stopper x 2 Flat washer Ø8 x Ø19 x 2t I 2 I 5 I 1 Multi tool x 1 Allen key x 1 Cap nut M8 x 2 I 3 Screw M8 x P1 25 x 20L x 4 I 4 ...

Page 6: ...e they are securely tightened 1 The total mass of the product is 35 6 kg 2 The foot print of the equipment is _145_cm _45 5_cm Fit Pedal holder E to the Main frame B and secure it with 4 Screws M8 x P1 25 x 20L I 4 and 4 Flat washers Ø8 x Ø19 x 2t I 2 Remarks Do not screw one set of the Screw M8 x P1 25 x 20L and Flat washer Ø8 x Ø19 x 2t too firm at one time It is better to fix the 4 sets firmly ...

Page 7: ...M8 x P1 25 x 20L H 3 and 4 Flat washers Ø8 x Ø16 x 2t H 2 Remarks Do not screw one set of the Screw M8 x P1 25 x 20L and Flat washer Ø8 x Ø16 x 2t too firm at one time It is better to fix the 4 sets firmly at the same time because it helps you to change angles and to fix easily 1 Please remove the Screw M5 x 35L H 11 on the Slipper rail H 12 2 Pass the Slippery rail H 12 through the slide Seat H 4...

Page 8: ... the Screw M8 x P1 25 x 20L and Flat washer Ø8 x Ø16 x 2t too firm at one time It is better to fix the 8 sets firmly at the same time because it helps you to change angles and to fix easily 1 Please remove the Screws A 1 on the Computer A 2 Connect the computer cable with Upper computer cable B 15 3 Fit Computer A to the Computer bracket and secure it with 2 Screws A 1 4 Fit Computer back cover B ...

Page 9: ...Free area and Training area 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 0 6m Free area 0 6m Free area 0 6m Free area 0 6m Free area rower and user Training a...

Page 10: ...nge 0 00 99 59 Computer will display the time needed to row 500 meters according to current speed every 6 seconds Stroke count will be lost if power is out adaptor unplug Burned calories during rowing Display range 0 9999 Cals Calorie count on the display only serves as a general guideline For detail calorie consumption for each individual please consult a physician or a nutritionist Functions and...

Page 11: ... 4 minutes without rowing console will enter into power saving mode and display only clock calendar and room temperature Manual Mode Adjust resistance during workout manually 1 Press START key in main menu may start workout in manual mode 2 Press UP or DOWN to select Manual mode and press ENTER to confirm 3 Press UP or DOWN to set RESISTANCE LEVEL TIME or Meters STROKES and CALORIES and press ENTE...

Page 12: ...s UP or DOWN to set RESISTANCE LEVEL TIME or Meters STROKES and CALORIES and press ENTER to confirm User can ONLY choose between time and meter Both cannot be set at the same time 4 Press START STOP key to start workout Press UP or DOWN to adjust resistance level 5 When targeted workout value counts down to 0 the alarm from the console will sound and workout stops 6 Press START STOP key to pause w...

Page 13: ...ts down to 0 the alarm from the console will sound and workout stops 7 Press START STOP key to pause workout Press RESET to return to main menu Trouble shooting E 2 Check if cables were well connected or damaged Attention All preset data will be lost when unplug the power adaptor from the machine Race Mode Race against the computer 1 Press UP or DOWN to select Race mode and press ENTER to confirm ...

Page 14: ...e the knob H 15 and put out the rail H 12 then pull the rail out 2 Turn the rail 90 degree then insert the knob H 15 into the notch on the frame 3 Use the knob to lock the rail onto the frame Raise up the rear stabilizer and push the rower machine when you want to move it ...

Page 15: ...er workouts Start rowing for about 5 minutes and as you progress increase the length of your work out to match your improving level of fitness You should eventually be capable of rowing for 15 20 minutes but do not try to achieve this too quickly Try to train on alternate days 3 times a week This gives your body time to recover between workouts Alternate Rowing Styles Arms Only Rowing This exercis...

Page 16: ...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 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 zo...

Page 17: ...ibialis J Trapezius K Posterior L Triceps M Latissimus Dorsi N Gluteals O Hamstrings P Gastrocnemius 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 wa...

Page 18: ...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...

Page 19: ...es 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 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 Exercising Information Inner...

Page 20: ...hould 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 604 0105 Guarantee For guarantee purposes please retain your purchase receipt Information for Users on Disposal of old Equipment and Batteries European Union only These symbols indic...

Page 21: ...I 2 F 1 F 2 I 1 I 3 F K 1 H H 2 H 15 H 1 H 3 E 2 I 4 I 2 H 11 B 14 M H 12 I 5 H 16 H 2 H 3 G G 2 G 3 G 1 G 4 H 13 H 10 H 9 H 2 H 3 H 8 H 5 E 1 E C 4 C 2 C 3 B 5 B 4 B 3 B 2 C 6 C 5 C 1 C B 16 B 1 A 1 A B 6 B 7 B 8 B 9 H 4 H 6 H 7 H 3 H 2 H 14 B 10R D 2 D D 1 L 11 L 12 L 13 L 14 L 15 L 16 L 18 L 17 J 3 J 2 J 1 J 4 J B 10L B 11 B 12 L 4 ...

Page 22: ... Roller axle Adjustment knob Screw M5 x 16L Carriage screw M8 x P1 25 x 55L Flat washer Ø8 x Ø19 x 2t Cap nut M8 Screw M8 x P1 25 x 20L Stopper Magnetic set 1 Flat washer Ø6 x Ø13 x 1t Magnetic bracket axle C type lock washer Screw M6 x P1 0 x 12L Gear box Hexagon screw M6 x P1 0 x 10L Fly wheel Fly wheel axle Bearing 6003R One way bearing Flat washer Ø30 x Ø34 x 1t Bearing 6003R Nut Bearing 6203 ...

Page 23: ...tructions 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 ...

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