zeus flywheel.qxp - British Bodybuilding
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1. Air Elliptical Trainer Assembly amp User Manual Please ensure that you read this manual carefully before attempting to assemble or use your new product and retain for future use Contents Section 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 0871 222 0881 or Fax 01535 637722 or Email support benysports co uk CUSTOMER SUPPORT is open from 9 00am to 5 00pm from Monday to Friday Beny Sports Co UK Ltd Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW 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 Guarantee Beny Sports Co UK Ltd guarantee s its product range for DOMESTIC USE ONLY for a period of 1 YEAR from the original certified date of purchase During this period we have the right to2. 4 17 HANDLEBAR 2 47 MI10DOMENUT 4 18 PLASTIC 2 48 2 19 STEEL BUSHING 5 8 8 49 DSHAPEWASHER 2 20 STEEL BUSHING 3 8 4 50 EXERCISE 1 21 FANWHEEL AXLE BUSH 2 51 SPRING WASHER 1 2 2 22 FANWHEELAXLE 1 52 8 SPRING WASHER 2 23 INNER NUT 3 8 3 99 SPACER io Ens 1 24 WASHER 3 8 1 54 CHAIN GUARD SCREW TOP 2 25 FLYWHEEL SPINDLE NUT 3 8 2 55 CRANK 1 26 lt 5 50 1 56 10 55 HEX BOLT 2 27 1 57 OUTER NUT 3 8 2 28 CRANKWHEEL 1 98 M8X20mm ALLEN BOLT 2 29 CRANKNUTR sess p 0 AVE WASHES eat 30 CRANK BEARING HOUSING 188 1 60 PEDAL HINGE BOLT R 1 31 CRANKBEARINGS 2 50 PEDAL HINGE BOLT Dal ose c 1 32 CRANK BEARING SHELL 2 are pre fitted to the master component They may not be supplied separately Air Elliptical Trainer Page 23 BETTY ESPORTS Lar mM o T E D UK Beny Sports Co UK Ltd Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW CUSTOMER SUPPORT is open from 9 00am to 5 00pm from Monday to Friday Tel 0871 222 088
3. Head holl 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 Air Elliptical Trainer Page 9 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 you
4. To adjust the pedalling resistance during use start by turning the Tension Controller Knob 36 fully ANTI CLOCKWISE at the start of your workout Gradually increase the pedalling resistance by turning the Tension Controller Knob CLOCKWISE as required When you have finished your routine turn the Tension Controller Knob 36 fully ANTI CLOCKWISE again to ensure that the Tension Controller Cable is not under tension when your Air Cross Trainer is not in use Air Elliptical Trainer Page 13 Exercising Information EXERCISE MONITOR FUNCTIONS With your Air Cross Trainer the single screen 5 function Exercise Monitor is set to start automatically when you begin to exercise However it is possible to switch on the monitor by pressing the large 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 DRIVE CHAIN and FLYWHEEL ALIGNMENT It may be necessary at some stage to adjust the Drive Chain 34 on your Air Cross Trainer This be achieved by moving the 6 pre fitted Machine Screws in the Chain Guards 8 Loosen the Flywheel Spindle Nuts 25 on both sides and adjust the two 10mm Alignment Bolt Nuts Please take care to adjust each side equally to ensure that the Flywheel is kept in alignment and that there is approximately 1
5. 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 50 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 may ask for proof of purchase Failure to do so may 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 0871 222 0881 or Fax 01535 637722 or Email support benysports co uk CUSTOMER SUPPORT is open from 9 00am to 5 00pm from Monday to Friday Beny Sports Co UK Ltd Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW Before you Start Tools If required most of our products are supplied with basic tools which Will enable you to successfully assemble your product However you may find it beneficial to have a soft headed hammer and perhaps an adjustable spanner
6. 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Exercise minutes at D 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 Air Elliptical Trainer Page 11 Page 12 Exercising Information OPERATING ADJUSTMENTS and GENERAL USER INFORMATION LEVELLING THE AIR CROSS TRAINER For security and stability your Air Cross Trainer has a factory welded frame and once fully assembled correctly should not need further alignment However in the interest of safety please always ensure that your Air Cross Trainer is positioned on a solid flat surface If necessary use a rubber mat underneath to reduce the possibility of slipping in use If you need to make a fine adjustment simply twist the end of either Rear Frame Stabiliser Adjustable Hex End Cap 13 to compensate for uneven floors Air Elliptical Trainer Exercising Information In accordance with BS EN 957 the braking resistance system on this trainer is speed dependent There may be a small amount of built in resistance present at first due to the general tight fit of the new bearings bushes and the drive chain RESISTANCE ADJUSTMENT To ensure smooth efficient action the tension belt braking system on your Air Cross Trainer has been correctly adjusted by our factory during production
7. 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 Air Elliptical Trainer Page 5 Safely Before you undertake any programme of exercise that will increase cardiovascular activity please be sure to consult with your doctor Frequent strenuous exerci
8. 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 Air Elliptical Trainer Exercising Information USERS AGE Years 20 24 Target Zone con t UNCONDITIONED CONDITIONED TARGET ZONE TARGET ZONE Beats per Minute Beats per Minute 25 29 145 165 155 175 30 34 140 160 150 170 35 39 135 155 145 165 130 150 140 160 40 44 45 49 125 145 135 155 120 140 130 150 50 54 55 59 115 135 125 145 110 130 120 140 60 and over 105 125 115 135 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
9. thighs Take advantage of this fact to make your workout less fatiguing and more fun Air Elliptical Trainer Page 21 Assembly 7 8 y 2 Page 22 Air Elliptical Trainer Assembly Ss MASTER PARTS amp ACCESSORY LIST PART No DESCRIPTION ary 1 1 33 CRANKNUTL 1 2 FRONT STABILISER 1 dd 1 3 REARSTABILISER 1 35 TENSIONBELT 1 4 RIGHT COUPLERBAR 1 36 TENSION CONTROL KNOB 1 5 LEFT COUPLER 1 37 TENSION BELT SPRING 1 6 FOOTPLATE SUPPORT BAR L amp R 1 38 CHAIN COVER SCREW M5 x 15mm 2 7 HANDLEBARL amp R 1 39 CHAIN COVER SCREW M5 x 45mm 2 8 CHAIN GUARDS L amp R 1 40 5 0 1 9 1 41 FANWHEEL SCREW 16 10 FANWHEELCOVER 1 42 ROLLERBOLT 2 1 FOOTPLATE med 2 43 ROLLER 2 12 ROTATION 1 44 M10X 45mm HEX BOLT 4 13 REAR HEX END 4 45 M10 NYLON LOCKNUT 6 14 2 46 M10 X 60mm CARRIAGE BOLT 4 15 HANDLEBAR END 2 46A M10 SPRING 5 4 16 HANDLEBARBUSH 4 46B M10 CURVED WASHER
10. 0mm of FREEPLAY on the Drive Chain when correctly adjusted 10mm Adjustable nuts Spindle nuts 25 Page 14 Air Elliptical Trainer Exercising Information In the interest of safety do NOT use polish or any lubricant on the Foam Handgrips or pedals LUBRICATION and MAINTENANCE The moving parts in your Air Cross Trainer are all pre lubricated at assembly and should not require further attention We recommend however that the trainer 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 trainer and any attachments before use Air Elliptical Trainer Page 15 Assembly ACCESSORY FITMENT LIST These are all the accessories you will need to complete the assembly of your product The following accessories are supplied in a pack and should be checked before attempting assembly CPA 17 Item 44 Item 45 46 Qty 2 Qty 4 Qty 4 Qty 4 Z gt Item 46A Item 46B Item 47 48L Item 48R Item 51 Qty 4 Qty 4 Qty 4 Qty 1 Qty 1 Qty 2 Item 60 Item 61 Qty 1 Qty 1 Page 16 Air Elliptical Trainer Assembly D I Support c o Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW Carefully unpack each component checking against the parts list that you have all the necessary parts to complete the assembly of your product PLEASE NOT
11. 1 Fax 01535 637722 eo 0609 E mail beny benysports co uk Copyright Beny Sports Ltd 2005 Printed February 2005
12. E 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 Fax 01535 637722 or E mail help disupport co uk Attach the Front and Rear Stabilisers 2 amp 3 to the Main Frame 1 using 4 x M10 x 60mm Carriage Bolts 46 4 x M10 Curve Washers 46b 4 x M10 Spring Washers 46a and 4 x M10 Dome Nuts 47 as shown in fig 1 The Roller Wheels 18 on the Front Stabiliser 2 should not rest on the floor Air Elliptical Trainer Page 17 Assembly Remove 1 x M8 x 20mm Allen Bolt 58 1 x M8 Spring Washer 52 and 1 x D Shape Washer 49 from one end of the rotation rod 12 and slide it through the Right Hand Coupler Bar 4 Ensuring the Pivot Tube is facing the rear of the Cross Trainer slide on a Wave Washer 59 and insert into the Main Frame 1 Slide another Wave Washer 59 onto the Rotation Rod 12 followed by the Left Hand Coupler Bar 5 again making sure the Pivot Tube faces the rear of the Cross Trainer Refit the D Shape Washer 49 M8 Spring Washer 52 and M8 x 20mm Allen Bolt 58 Pivot tube faces rear FIG 2 Page 18 Air Elliptical Trainer Assembly Attach the rear of the Right Hand Footplate Support Bar 6R to the Crank 27 by Screwing in clockwise 1 x Right Hand Pedal Hinge Bolt 60 an
13. d 1 x Wave Washer 59 Secure with 1 x 1 2 Spring Washer 51 and 1 x 1 2 Nylon Locknut 48R Repeat for the left hand side screwing in the Left Hand Pedal Hinge Bolt amp Nut 61 amp 48L anti clockwise The Pedal Hinge Bolts are stamped with L or R on the head of the bolt for Left and Right FRONT 60 FIG 3 4 Attach the Footplates 11 to the Left and Right Footplate Support Bars 6L amp R using 2 x M10 x 45mm Hex Bolts 44 and 2 x M10 Nylon Locknuts 45 for each Footplate The Footplates are fitted with the r4 raised edge on the inside Air Elliptical Trainer Page 19 Assembly 2 5 Attach the Handlebars 7L amp either the fixed or dual action position using 2 x Handlebar Knobs 17 Select a height setting that is comfortable to use making sure both are set to the same height 7L P Attatch here for fixed mode FIG 5 6 Attach the Exercise Monitor 50 to the Main Frame by sliding it onto the fixed metal bracket in between the handlebars Plug the Sensor Wire 26 into the back of the Exercise Monitor Please see separate instruction sheet for operation of the Exercise Monitor Computer Bracket FIG 6 Page 20 Air Elliptical Trainer Assembly Remember your Cross Trainer has REVERSIBLE movement Forward pedaling emphasizes your quadriceps muscles front thighs while backward pedaling emphasizes you hamstrings back
14. hing 242LBS 17 2 Stones 110KG or less Conformity This product conforms to BS EN 957 PART 1 Class H HOME USE Class C It is NOT suitable for therapeutic purposes Page 6 Air Elliptical Trainer 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
15. r 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 Air Elliptical Trainer Exercising Information Basic Aerobic Training Programme For your basic Aerobic Exercise routine we sugest that you tr the following Remember breathe correctly exercise at your own pace and do not over train as injury may result Week 1 amp 2 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 Week 3 amp 4 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Rest 1 minute Exercise 3 minutes at A Exercise slowly 2 minutes Week 5 amp 6 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 6 minutes at A Rest 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Week 7 amp 8 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Exercise minutes at B Exercise 2 minutes at A Exercise slowly 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Week 9 amp beyond Warm Up 5
16. se 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 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 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 weig
17. 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 Air Elliptical Trainer Page 7 Page 8 Exercising Information 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
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