Trojan PERFORMA 300 Guía de instalación
1042
BENCH CARE INSTRUCTIONS
AND ASSEMBLY MANUAL
TROJAN
MY SPACE MY TIME
®
#1
HOME
FITNESS
SOUTH AFRICA’S
SINCE
1981
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT
KEEP THIS MANUAL FOR
FUTURE REFERENCE
1 YEAR
warranty
CALL
0861 876526
0861 TROJAN
PERFORMA 300
BENCH
1042-2
INDEX PAGE
1. SAFETY INSTRUCTIONS 3
2. PRE ASSEMBLY CHECK LIST 4
3. PARTS LIST 5
4. HARDWARE LIST 5
5. ASSEMBLY STEPS 6
6. FITNESSTIPS ANDTECHNIQUES 8
7. CONDITIONING GUIDELINES 9
8. WARM-UP AND COOL-DOWN 10
9. EXERCISE PROGRAM 11
10. FREQUENTLY ASKED QUESTIONS 15
11. PARTS LIST 16
12. EXPLODED DRAWING 17
13. TROJAN 1YEAR LIMITEDWARRANTY 18
14. TROJAN REPAIRS PROCEDURE 20
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1.SAFETYINSTRUCTIONS
WARNING:
To reduce the risk of serious injury, read the following safety Instructions before using the
TROJAN PERFORMA 300 BENCH.
1.Use theTROJAN PERFORMA 300 BENCH only on a level surface.
2.Keep children and pets away from this equipment at all times.
3.TheTROJAN PERFORMA 300 BENCH should not be used by persons weighing more than 100kgs.
4.TheTROJAN PERFORMA 300 BENCH should be used by only one person at a time.
5.Be careful to maintain your balance while using,mounting,dismounting,folding,unfolding or assembling theTROJAN
PERFORMA 300 BENCH,loss of balance may result in a fall and serious bodily injury.
6.Use theTROJAN PERFORMA 300 BENCH only as described in the manual.
7.Do not attempt to adjust the back rest while you are on theTROJAN PERFORMA 300 BENCH.
8.Before using this equipment to exercise,always do stretching exercises to properly warm up.
9.Always make sure all bolts and nuts are tightened prior to each use.
WARNING
Before starting any exercise or conditioning program you should consult with your personal physician to see if you
require a complete physical exam.This is especially important if you are over the age of 35,have never exercised before,
are pregnant,or suffer from any illness.
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2.PREASSEMBLYCHECKLIST
Thank you for choosing theTROJAN PERFORMA 300 BENCH.We take great pride in producing this quality product
and hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its fullest.
Yes,it’s a proven fact that a regular exercise program can improve your physical and mental health.Too often,our busy
lifestyles limit our time and opportunity to exercise.TheTROJAN PERFORMA 300 BENCH provides a convenient and
simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.
Before reading further,please review the drawing below and familiarize yourself with the parts that are labeled.
• Read this manual carefully before using theTROJAN PERFORMA 300 BENCH.
Backrest
Left Upright
Main Frame
SupportRod
Seat
Swing Arm
Right Upright
Weight Rod
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3.PARTSLIST 4.HARDWARELIST
No. Description Q’ty
1042-01 Right Upright 1
1042-02 Crossbar 1
1042-03 Left Upright 1
1042-04 Main frame 1
1042-05 T-front Leg (Frame) 1
1042-06 Seat 1
1042-07 Backrest Bars 2
1042-08 Backrest 1
1042-09 Swing Arm 1
1042-10 Pad Holders 2
1042-11 Foam Pads 4
1042-12 Rod 1
1042-13 Brace Bar 1
No. Description Q’ty
1042-14 Bolt (3/8” x 2-1/2”) 1
1042-15 Bolt (3/8” x 2-1/4”) 6
1042-16 Bolt (3/8” x 3/4”) 1
1042-17 Bolt (1/4”x 1-1/2”) 4
1042-18 Bolt (1/4”x 1/2”) 4
1042-19 Bolt (5/16”x 3/4”) 2
1042-20 Nut (3/8”) 7
1042-27 Washer (5/16”) 2
1042-22 Washer (3/8”) 14
1042-23 Washer (1/4”) 8
1042-24 Round Cap (1”) 2
1042-25 Round Cap (3/4”) 6
1042-26 Square Cap (1-1/2”) 4
1042-27 Square Cap (1-1/4”) 4
1042-28 Square Cap (1”) 2
NOTE :
The described parts are all you need to assemble this machine.
Before starting assembly,please check the hardware packing to make sure they are included.
12
26 26 26 26
2
22
15
3
1
20
20
22
22
22
15
25
2
22
22
15
20 4
27
27
16
21
21
19
19
5
13
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4.ASSEMBLYSTEPS
STEP01
• Attach Right Upright (3) to Cross Bar (2) with two 3/8”x
2-1/4” Bolts (15),fourWashers (22) and two Nuts (20)
• Repeat procedure for Left Upright (1).
• Insert two 1-1/2”Square Caps (26) into each Upright
where shown.
• PlaceWeight Rod (12) through one of the selector holes
• Place one 3/4”Roundcap (25) on end of rod
STEP02
• Attach Main Frame (4) to Cross Bar (2) with two 3/8”x
2-1/4 Bolts (15), fourWashers (22) and two Nuts (27).
• Slide“stub”of Main Frame (4) down into Front Leg
Frame (5) and attach with one 3/8”x 3/4”Bolt (16).
• Insert two 1-1/4”Square Caps (27) into Front Leg
Frame (5).
•Attach Brace Bar (13) to Main Frame (4) and Front Leg
Frame (5) with Bolt (19) andWasher (21).
8
28
28
6
17
23
4
17
23
23
18
7
Pin of Main Frame
9
20
22
22
1
10 24
27
27
11
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STEP03
• Attach Seat (6) to Main Frame (4) with four 1/4”x 1/2”
Bolts (18) andWashers (23).
• Slide one Backrest Bar (7) onto pin of Main Frame (4) and
attach to Backrest (8) with two 1/4” x 1-1/2”Bolts (17)
and twoWashers (23).
• Assemble second Backrest Bar (7) by the same procedure.
• Attach one 1”Square Cap (28) to each Backrest Bar
STEP04
• Attach Swing Arm (9) to Main Frame with one
3/8” x 2-1/2”Bolt (14) and one Nut (20),
twoWashers (22).
• Slide one Pad Holder (10) through hole in each end of
Swing Arm.
• Insert one 3/4”Round Cap (25) into ends of each Pad
Holder.
• Slide one Foam Pad (11) onto each end of Pad Holders as
shown.
• Insert one 1”round cap (24) into each end ofWeight Bar
(attached to Swing Arm).
ASSEMBLYSTEPS
4
25
25
10
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AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.
Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle.
Aerobic exercise fitness is promoted by any activity that uses your large muscle -arms, legs,or buttock,for example.
Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.
WEIGHTTRAINING
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 want to do a less amount of reps.
And as always consult your physician before beginning any exercise program.
MUSCLE CHART
BENCH
The exercise routine that can be performed on the bench will develop the lower body and upper body muscle group.
These muscle groups are highlighted on the muscle chart below.
5.FITNESSTIPSANDTECHNIQUES
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6.CONDITIONINGGUIDELINES
How you begin your exercise program depends on your physical condition.If you have been inactive for several years,or
are severely overweight,you must start slowly and increase your time on the equipment;a few minutes per workout.
Initially,you may be able to exercise only for a few minutes in your target zone,however, your aerobic fitness will improve
over the next six to eight weeks.Don’t be discouraged if it takes longer.It’s important to work at your own pace.Ulti-
mately,you’ll be able to exercise continuously for 30 minutes.The better your aerobic fitness,the harder you will have to
work to stay in your target zone.Please remember these essentials :
• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently.Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat,even surface at least 3 feet from walls and furniture.
EXERCISEINTENSITY
To maximize the benefits of exercising, it is important to exercise with the
proper intensity.The proper 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.
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 zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on
your wrist.Take a six-second heartbeat count and multiply the results by 10 to find your heart rate.For example,if your
six-second heartbeat count is 14,your heart rate is 140 beats per minute.(A six-seconds count is used because your
heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the
proper level.
For more information on dieting and
training visit www.trojanhealth.co.za
5
4
1
2
3
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7.WARM-UPANDCOOL-DOWN
WORKOUTGUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise.A proper warm-up increases your body tem-
perature,heart rate,and circulation in preparation for exercise.
Training zone exercise,consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note:
During the first few weeks of your exercise program,do not keep your heart rate in your training zone for longer than
20 minutes.)
A cool-down,with 5 to 10 minutes of stretching.This will increase the flexibility of your muscles and will help to prevent
post-exercise problems.
EXERCISEFREQUENCY
To maintain or improve your condition,plan three workouts each week,with at least one day of rest between 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.
SUGGESTEDSTRETCHES
The correct form for several basic stretches is shown at the right.Move slowly as you
stretch-never bounce.
1.ToeTouch 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 pos-
sible. Hold for 15 counts,then relax.Repeat 3 times.Stretches:Hamstrings,back of
knees and back.
2.Hamstring Stretch
Sit with one leg extended.Bring the sole of the opposite foot toward you and rest it
against the inner thigh of your extended leg.Reach toward your toes as far as pos-
sible. Hold for 15 counts,then relax.Repeat 3 times for each leg.Stretches:Ham-
strings,lower back and groin.
3.Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against a
wall.Keep your back leg straight and your back foot flat on the floor. Bend your
front leg,lean forward and move your hips toward the wall.Hold for 15 counts,then
relax.Repeat 3 times for each leg.To cause further stretching of the achilles tendons,
bend your back leg as well. Stretches:Calves,achilles tendons and ankles.
4.Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one foot with your
other hand.Bring your heel as close to your buttocks as possible.Hold for 15 counts,
then relax.Repeat 3 times for each leg.Stretches:Quadriceps and hip muscles.
5.InnerThigh Stretch
Sit with the soles of your feet together and your knees outward.Pull your feet
toward your groin area as far as possible.Hold for 15 counts,then relax.Repeat 3
times.Stretches:Quadriceps and hip muscles.
For more information on dieting and training visit www.trojanhealth.co.za
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