V-fit HG1 Manuel

Assembly & User Manual

Herculean Home Gym Trainers

HG1 & HG2

Contents

Section Page

General Information . . . . . . 4

Before you start . . . . . . . . . 5

Safety . . . . . . . . . . . . . . . . . 6

Exercise Information . . . . . . 7

Assembly . . . . . . . . . . . . . . 14

General Information

Page 4 Herculean Home Gym Trainer

Quality

This V-fit 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 V-fit 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:- beny@benysports.co.uk

CUSTOMER SUPPORT is open from 9.00am to

5.00pm from Monday to Friday

Beny Sports Co. UK Ltd.

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. guaranteeÕs its V-fit

product range for DOMESTIC USE only for a

period of 2 years from certified date of purchase.

During this period we have the right to: -

a). provide parts for the purchaser to effect repair.

b). repair the product returned (at the purchaserÕs

cost) to our warehouse.

c). replace the product if it is deemed economical

to do so.

This guarantee applies to the original purchaser

only and is not transferable.

This guarantee does not cover wear and tear on

upholstery or consumables.

This guarantee does not cover abuse or defects

caused by storage or use outside those intended.

If you need to advise us of a defect with your

product, we may ask for proof of purchase. To

enable us to service your requirement for

replacement parts, you must return the enclosed

Guarantee Registration Card within 14 days of

purchase. Failure to do so may result in any claim

for replacement parts or repairs being refused.

This does not affect your statutory rights as a

consumer.

Customer Support

Tel:- 0871 222 0881 or

Fax:- 01535 637722 or

Email:- beny@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

Unit 8, Riparian Way,

The Crossings, Cross Hills

West Yorkshire.

BD20 7BW

Before You Start

Page 5Herculean Home Gym Trainer

Tools

All V-fit 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 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.

Safety

Page 6 Herculean Home Gym Trainer

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 your doctor and

proper use of your V-fit 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

V-fit product, but contact CUSTOMER SUPPORT by any of the means listed on the

opposite page.

• Before use, always ensure that your V-fit 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 V-fit 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 V-fit product is suitable for users weighing:

275LBS / 19.6 Stones / 125KG or less.

Conformity

This V-fit product conforms to:

(BS EN 957) - PARTS 1 and 2Class (H) - HOME USE - Class (C).

It is NOT suitable for therapeutic purposes.

Page 7Herculean Home Gym 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 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.

Exercising Information

Page 8 Herculean Home Gym Trainer

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.

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

Page 9Herculean Home Gym Trainer

Exercising Information

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.

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.

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.

Exercising Information

Page 10 Herculean Home Gym Trainer

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 minute

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.

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