Pro Fitness 869/3653 Assembly & User Instructions Download Page 26 | Manualshive

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1. Program 1 (MANUAL)

2. Program 2

3.Program 3

4. Program 4

5.Program 5

6. Program 6

7. Program 7

8. Program 8

9. Program 9

10. Program 10

Exercise Information

Console Operation

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Summary of Contents for 869/3653

Page 1: ...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 Assembly User Instructions Please Keep for future reference Important Please read these instructions fully before assembly or use XT2000 Cross Trainer 869 3653 ...

Page 2: ...Components Fixings 5 Assembly Instructions 6 13 Workout Area 14 Exercise Information 15 27 Before Starting 15 Muscle Chart 16 Warning up and Cooling Down 17 18 Console operation 19 27 Care and Maintenance 28 Exploded Parts Diagram 29 Parts List 30 31 1 ...

Page 3: ...al 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 Ke...

Page 4: ...perly Always examine your examine bike before use to ensure all parts are in working order Never insert any object or baby parts into any opening 3 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 a...

Page 5: ...argos support co uk 4 Please check you have all parts listed below 11 Front Post 2 Left Footplate Bar 3 Right Footplate Bar 8 Handles L R 4 Front Stabilizer 5 Rear Stabilizer 10 Fixed Handle 24 25 Handrail Bottom Cover X 2 26 27 L R Foot Bar Cover 32 33 L R Footplate 35 36 Handrail Front Rear Cover X 2 37 Front Post Ring X 1 43 Bottle Holder 48 M8 T Shaped Knob Cover X 2 60 Console 90 91 L R Front...

Page 6: ...gs Please check you have all the fixings listed below 81 82 83 70 59 M10x69 Allen Bolt x 2 87 80 79 75 74 73 71 69 85 M8x87 Allen Bolt x 2 M8 42mm Hex Bolt x 4 Ø9 Ø22 R19mm Arc Washer x 6 Ø10mm Washer x 4 M10 20mm Allen Bolt x 4 Ø8mm Washer x 10 M10 Nut x 2 M8 15mm Allen Bolt x 12 ST4 2 15mm Philips Screw x 3 M8 Nut x 6 Ø8mm Spring Washer x 12 Plastic Ring x 2 Ø10mm Spring Washer x 4 Multi Wrench ...

Page 7: ...Arm 21 Transport Wheel L R 22 Level Foot 24 Left Handle Bottom Cover 25 Right Handle Bottom Cover 26 Left Footplate Bar Cover 27 Right Footplate Bar Cover 32 Left Pedal 33 Right Pedal 34 Handrail Axle Sleeve 35 Handrail Front Cover 36 Handrail Rear Cover 37 Front Post Ring 43 Water Bottle Bracket 48 T shaped Knob 59 Plastic Ring 60 Console 90 Left Front Post Cover 91 Right Front Post Cover 92 Powe...

Page 8: ...b Attach the Rear Stabilizer 5 to the Main Frame 1 using 2 x M10x20mm Allen Bolts 80 2 x 10mm Washers 74 and 2x10mm Spring Washers 71 Note The round gear on the Leveling Feet 22 can be rotated to ensure the cross trainer sit flat on the ground as shown in the diagram Turn it anti clockwise to increase height and turn it clockwise to decrease height Step 1 7 ...

Page 9: ... 79 3 x Ø8mm Spring Washers 73 and 3 x Ø8mm Washers 75 b Attach the Right Footplate 33 to the Right Footplate Bar 3 using 3 x M8 15mm Allen Bolts 79 3 x Ø8mm Spring Washers 73 and 3 x Ø8mm Washers 75 c Fix the Left Right Footplate Bar 2 3 to the Crank Connector 6 using 2 x Ø10 69mm Allen Bolts 81 and 2 x M10 Nuts 69 8 ...

Page 10: ...tructions a Connect the Wire C to the wire C1 b Fix the Front Post 11 to the Main Frame 1 using 6 x M8 15mm Allen Bolts 79 6 x Ø8mm Spring Washers 73 2 x Ø9xØ22 R30mm Arc Washers 85 and 4 x Ø8mm Washers 75 Step 3 9 ...

Page 11: ...t Footplate Bar 2 to the Left Action Arm 12 using 1 x Ø11 5 67mm Allen Bolt 82 and 1 x M8 Aircraft Nut 70 b Fix the Right Footplate Bar 3 to the Right Action Arm 13 using 1 x Ø11 5 67mm Allen Bolt 82 and 1 x M8 Aircraft Nut 70 10 Step 4 ...

Page 12: ...hole on the Front Post 11 c Connect the signal cables A1 and B1 on the Console 60 with the signal cables A and B from the Front Post 11 respectively d Attach the Console 60 to the Front Post 11 using 4 x M5x8MM Dome Head Philips Bolt 84 a Note Part 84 is pre assembled e Slide the Left Handle Cover 90 from Right Handle Cover 91 to the left and right ends of the Handle 10 respectively and put two Jo...

Page 13: ...2 x M8 42mm Hex Bolt 83 2 x Ø9 Ø22 R19mm Arc Washers 85 and 2 x M8 Nuts 70 c Fix the Right Handle 8R to the Right Action Arm 13 using 2 x M8 42mm Hex Bolt 83 2 x Ø9 Ø22 R19mm Arc Washers 85 and 2 x M8 Nuts 70 d Put the Front Post Ring 37 on the Front Post 11 Attach the Front Post Cover 94 95 to the Main Frame 1 and the Front Post Ring 37 with 3 x ST4 2 x 15mm Phillips Screws 87 Step 6 12 ...

Page 14: ...ps Screws 86 b Fix the Water Bottle Bracket 43 to the Front Post 11 using 2 x ST4 8 15mm Philips Screws 88 c Attach the Left Handle Bottom Cover 24 and Right Handle Bottom Cover 25 to the Left and Right Action Arm 12 13 d Fix the Left Footplate Bar Cover 26 and Right Footplate Bar Cover 27 into the position shown in the diagram using 2 x ST4 2 15mm Philips Screws 86 13 27 26 ...

Page 15: ...without obstruction in case of an emergency Where two pieces of equipment are positioned adjacent to each other the free area may be shared 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 Training area 1 3m Workout Area 0 6m Free area 14 ...

Page 16: ...he 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 progra...

Page 17: ...ight 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 A Trapezius B Anterior Deltoid C Pectoralis Major D Serratus Anter...

Page 18: ...een 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 Toe touch stretch Stand with your knees bent slightly and slowly be...

Page 19: ...uadriceps 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 down towards the floor gently pull your heel towards your buttock until you feel a gentle stretch in the target area Hold for 15 counts and then relax Repeat 3 times for each leg Stretches Quadriceps and Hip muscles Sit with the soles of your feet...

Page 20: ... DIST to ODO during workout To switch the functions that need to input desired value under workout mode RESET Key Clear the value to zero when set up workout mode Key Increases value of selected workout parameter During the workout pressing will increase the resistance load Key Decrease value of selected workout parameter During the workout pressing will decrease the resistance load START STOP Key...

Page 21: ...ms U1 YES 12 Console Operation Exercise Information 27 CONSOLE DISPLAY 1 This is an LCD display showing TIME SPEED DISTANCE CALORIE AGE and PULSE 2 Dot matrix display The LCD screen will have a single dot matrix display with 8 rows and 10 columns to display profile for the active program MODE 1 POWER UP Mode When the first turned on the bike will make a long beeping sound before the computer enter...

Page 22: ...he or button to adjust the CALORIES 0 0 9950Kcal Press MODE to accept the workout CALORIES AGE is flashing Press the or button to adjust the users AGE 10 99 years Press START STOP and begin your workout 2 Body Fat P14 Analysis Press the or button to MODE the BODY FAT TEST programme P14 Press MODE and proceed to set GENDER HEIGHT WEIGHT and AGE GENDER is flashing Press the or button to adjust the G...

Page 23: ...lism Ratio BMI Body Mass Index Type 1 Ultra athletic Type 2 Ideal athletic Type 3 Ultra slim Type 4 Athletic Type 5 Ideal healthy Type 6 Healthy Type 7 Fat Type 8 Too Fat Type 9 Excess Body Fat Press START STOP to return the main Display 3 TARGET HEART RATE Program P15 Press MODE to MODE Program 15 TIME will be flashing Press the or button to adjust the TIME 0 00 99 00 min sec Press MODE to accept...

Page 24: ...DISTANCE is flashing Press the or button to adjust the DISTANCE 0 00 999 0km Press MODE to accept the workout DISTANCE CALORIES is flashing Press the or button to adjust the CALORIES 0 0 9950Kcal Press MODE to accept the workout CALORIES AGE is flashing Press the or button to adjust the user s AGE 10 99 years Press START STOP and begin your workout If your pulse deviates 5 from the set TARGET H R ...

Page 25: ...repeat the operation until all of 10 resistance columns are set Press START and begin your workout 6 RECOVERY TEST Hold the handle grip sensors with your hands until the pulse window displays pulse value then press the RECOVERY within 5 seconds and hold the hand grip sensors with your hands again after 59 seconds the result will be shown in the following format Display Figure F1 0 F1 9 EXCELLENT F...

Page 26: ...1 Program 1 MANUAL 2 Program 2 3 Program 3 4 Program 4 5 Program 5 6 Program 6 7 Program 7 8 Program 8 9 Program 9 10 Program 10 Exercise Information Console Operation 25 ...

Page 27: ... Program 11 12 Program 12 13 Program 13 14 Program 14 BODY FAT 15 Program 15 TARGET H R 16 Program 16 60 MAX H R 17 Program 17 75 MAX H R 18 Program 18 85 MAX H R Console Operation Exercise Information 26 ...

Page 28: ...19 Program 19 USER1 22 Program 20 USER2 21 Program 21 USER3 22 Program 22 USER4 Console Operation Exercise Information 27 ...

Page 29: ...s support co uk Guarantee For guarantee purposes please retain your purchase receipt Error Code Cause Check and Solution E1 E2 E3 Unable to operate Replace the console The wiring is broken or not plugged in properly A Check if the wiring is broken or unplugged B Replace the wire or connect it Motor or circuit error A Check the motor B replace the motor Magnetic control stuck or too heavy to drive ...

Page 30: ...Exploded Parts Diagram 29 ...

Page 31: ...0216 19 φ12 60mm Axle 1 3B67E00203 20 Cross Bracket 2 2A1205860 21 Transport Wheel L R 1 3C51JBC00035 3C51JBC00036 22 Level Foot 2 3C51JBC00080 23 Cross Bracket Cover 2 3C51JBG00658 24 Left Handle Bottom Cover 2 3C51JBG00053 25 Right Handle Bottom Cover 2 3C51JBG00054 26 Left Footplate Bar Cover 1 3C51JBG00055 27 Right Footplate Bar Cover 1 3C51JBG00056 28 Foot Bar Bushing 4 3C51JBF00115 29 φ38 φ3...

Page 32: ...Spring Bead Flange 4 3B56D00014 56 6202 2RS Z3 Bearing 2 3B700012 57 6001 2Z Bearing 2 58 6004 2RS Bearing 2 3B700004 59 Plastic Ring 2 3C59J00414 60 Console 1 3C300107 61 Tension Cable 1 3D24O00005 62 M6 15mm Hex Bolt 2 3B51DBJ00083 63 M8 25mm Flange Hex Bolt 4 3B51DBJ00096 64 M8 15mm Hex Bolt 3 3B51DBZ00043 65 M10 25mm Hex Bolt 1 3B51DBJ00084 66 M8 95mm Tension Bolt 1 3B51DBZ00015 67 M8 Hex Nut ...

Page 33: ...ips Screw 12 3B55DDD00003 87 ST4 2 15mm Philips Screw 25 3B55DDA00009 88 ST4 8 12mm Philips Screw 7 3B55DDD00006 89 φ20mm Corrugated Washer 4 3B53DIZ00009 90 Left Front Post Cover 1 3C51JBG00061 91 Right Front Post Cover 1 3C51JBG00062 92 Power Charge 1 3D23O00185 93 Motor 1 3D24O00005 94 Left Front Post Cover 1 3C51JBG00659 95 Right Front Post Cover 1 3C51JBG00660 A A1 1 3D22O00095 B B1 2 3D23O00...

Page 34: ...r 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 rendered invalided if the products 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 cons...

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