Trojan iSmart 600 Owner's manual

Brand: Trojan

Model: iSmart 600

Category: Fitness, gymnastics & weight training

Type: Owner's manual

This manual is also suitable for

Power Station 600

Trojan iSmart 600 is a versatile fitness device that allows users to perform a variety of exercises in the comfort of their own homes. With its adjustable seat and backrest, the iSmart 600 can accommodate users of different heights and sizes. The device also features a built-in heart rate monitor and calorie tracker, so users can monitor their progress and stay motivated.

The iSmart 600 is perfect for users of all fitness levels, from beginners to experienced athletes. The device can be used for a variety of exercises, including:

Cardio: The iSmart 600's built-in rowing machine and elliptical trainer provide excellent cardiovascular workouts.

The iSmart 600 is perfect for users of all fitness levels, from beginners to experienced athletes. The device can be used for a variety of exercises, including:

Cardio: The iSmart 600's built-in rowing machine and elliptical trainer provide excellent cardiovascular workouts.

HOME GYM CARE INSTRUCTIONS

AND ASSEMBLY MANUAL

TROJAN

MY SPACE MY TIME

HOME

FITNESS

UTH AFRI

CA’

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

POWER STATION 600

HOME GYM

1575

1. SAFETY INSTRUCTIONS 3

2. PRE ASSEMBLY CHECK LIST 4

3. PARTS LIST 5

4. HARDWARE LIST 8

5. ASSEMBLY STEPS 10

6. FITNESS TIPS AND TECHNIQUES 19

7. CONDITIONING GUIDELINES 20

8. WARM-UP AND COOL-DOWN 21

9. EXERCISE PROGRAM 22

10. FREQUENTLY ASKED QUESTIONS 27

11. EXPLODED DRAWING 28

12. TROJAN 1 YEAR LIMITED WARRANTY 29

13. TROJAN REPAIRS PROCEDURE 31

INDEX PAGE

1575-3

1. SAFETY INSTRUCTIONS

WARNING :

To reduce the risk of serious injury, read the following safety instruction before using the TROJAN POWER

STATION 600.

1. Use the TROJAN POWER STATION 600 only on a level surface.

2. Keep children and pets away from this equipment at all times.

3. The TROJAN POWER STATION 600 is able to handle a max user weight (120kg) and stack weight (68kg)

4. The TROJAN POWER STATION 600 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 the TROJAN

POWER STATION 600, loss of balance may result in a fall and serious bodily injury.

6. Use the TROJAN POWER STATION 600 only as described in the manual.

7. Do not attempt to adjust the back rest while you are on the TROJAN POWER STATION 600.

8. Before using this equipment to exercise, always do stretching exercises to warm up properly.

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.

1575-4

Thank you for choosing the TROJAN POWER STATION 600. 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. The TROJAN POWER STATION 600 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 the TROJAN POWER STATION 600

Leg Extension

Frame

Press Arm

Butterﬂy Arm

Lat Bar

Foot Plate

Front Spport Frame

Motif Plate

2. PRE ASSEMBLY CHECK LIST

1575-5

3. PARTS LIST

(8L)LEFT

REAR

UPRIGHT

1PC

(14)RIGHT

CONNECT

FRAME

1PC

(21)HAND

TUBE

2PCS

(8R)RIGHT

REAR

UPRIGHT

1PC

(7)FRONT

UPRIGHT

1PC

(13)BACK

REST

SUPPORT

1PC

(20)LEG

EXTENSION

1PC

(33)ANKLE

STRAP

1PC

(25)SEAT

CUSHION

1PC

(32)BIG

FOAM

ROLL

4PCS

(19)BUTTERFLY

MOUNT

1PC

(26)WEIGHT

PLATE

14PCS

(6)PRESS

ARM

1PC

(11)SEAT

SUPPORT

FRAME

1PC

(1)REAR

BASE

FRAME

1PC

(17)HAND

BAR 1PC

(5)RIGHT

PRESS

FRAME

1PC

(2)MAIN

BASE

FRAME

1PC

(4)LEFT

PRESS

FRAME

1PC

(10)FOOT

PLATE

1PC

(23L)LONG

FOAM ROD

1PC

(30)STEEL

PLATE

2PCS

(31)PULLEY

HOUSING

1PC

(29)AB

STRAP

1PC

(9)CHROME

TUBE

2PCS

(24)BACKREST

CUSHION

1PC

(18)LAT

BAR 1PC

(12)SEAT

FRAME

1PC

(3)TOP

FRAME

1PC

(23S)SHORT

FOAM

ROD 1PC

(16)BRACKET

SUPPORT

1PC

(28)WEIGHT

SELECTION

ROD 1PC

(22)CURL

BAR 1PC

(34)HANDLE

1PC

(27)TOP

WEIGHT

1PC

(15)LEFT

CONNECT

FRAME

1PC

1575-6

PARTS LIST

(49)50X75mm

SQUARE

PLUG

2PCS

(55)SMALL

HAND GRIP

2PCS

(61)LITTLE

OIL BUSHING

6PCS

(43)LONG

POP PIN

1PC

(37)CHAIN

2PCS

(48)ROUND

DONUT

2PCS

(54) HAND

GRIP

12PCS

(42)PULLEY

HOOK

1PC

(40)PIVOT

SHAFT

1PC

(60)ROUND

CAP

6PCS

(67)MIDDLE

BUSHING

11PCS

(94)TAPER

END PLUG

1PC

(104)5/8

PLASTIC

DOME CAP

4PCS

(66)38X38mm

SQUARE

END PLUG

2PCS

(105)PIN

1PC

(100)SINGLE

PULLEY

BRACKET

2PCS

(58)LONG

HAND GRIP

2PCS

(64)LITTLE

COVER

2PCS

(52)32mm

ROUND END

PLUG 8PCS

(46)PULLEY

25PCS

(36)RECTANGLE

PATCH

4PCS

(41)BLACK

BALL PIN

1PC

(47)SQUARE

END CAP

5PCS

(53)SQUARE

BUMPER

2PCS

(59)STEEL

BUSHING

2PCS

(65)25X50mm

SQUARE

END PLUG

10PCS

(103)1/2"

PLASTIC

DOME CAP

6PCS

(71)BUTTERFLY

CABLE

1PC

(102)3/8"

PLASTIC

DOME CAP

24PCS

(70)UPPER

CABLE 1PC

(38)LONG

CHAIN

1PC

(44)POP PIN

3PCS

(50)50X50mm

SQUARE

END PLUG

14PCS

(56)LONG

FOAM GRIP

2PCS

(62)COPPER

BUSHING

10PCS

(68)LITTLE

BUSHING

2PCS

(107)PLASTIC

BUSHING

1PC

(35)FOAM ROLL

2PCS

(61A)OIL

BUSHING

4PCS

(51)45X45mm

SQUARE

END PLUG

3PCS

(57)SHORT

FOAM GRIP

4PCS

(39)BIG

PIVOT

SHAET

1PC

(45)CHAIN

HOOK

8PCS

(101)LOCK HOOK

1PC

(108)LONG

BUSHING

1PC

(69) CABLE B

1PC

(63)BIG

BUSHING

4PCS

1575-7

PARTS LIST

(116)FOOT

PLATE 1PC

(111)SEAT

SUPPORT

POST 2PCS

(121)DOUBLE

PULLEY

BRACKET

1PC

(129)SIDE BASE

FRAME 1PC

(118)CONNECT

BASE FRAME

1PC

(113)LEG

EXTENSION

TOP FRAME

1PC

(123)PRESS

BASE FRAME

1PC

(130)BOXING

HOOK PULLEY

1PC

(133)CABLE A

1PC

(126)VKR ARM

CURL PAD

2PCS

(131)50X

SQUARE

BUSHING

2PCS

(127)BACKREST

CUSHION 3

1PC

(112)LEG

PRESS

EXTENSION

FRAME 1PC

(122)VKR

FRAME

1PC

(117)HANDLE

FRAME 1PC

(125)HANDLE

TUBE

2PCS

(115)FOOT

PLATE

ADJUSTABLE

FRAME 1PC

(114)LEG

EXTENSION

CONNECT

FRAME 1PC

(109) BASE FRAME

1PC

(110)SEAT

SUPPORT

FRAME 1PC

(119)SEAT

CUSHION 2

1PC

(120)BACKREST

CUSHION 2

1PC

(128)BOXING

TOP FRAME

1PC

(132)50x45mm

SQUARE

BUSHING

2PCS

(124)CONNECT

BASE FRAME

1PC

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.

1575-8

4. HARDWARE LIST

(92)1/2"x3-1/4" HEX BOLT PCS

(97)M8X30mm HEX BOLT 2PCS

(96)M10x25mmSCREW 2PCS

(80)3/8"x2" HEX BOLT 14PCS

(81)M8X40mm HEX BOLT 2PCS

(82)3/8"x1" HEX BOLT 1PC

(91)M6x8mmSCREW 2PCS

(95)3/8"x4" HEX BOLT 2PCS

(93)3/8"x8-3/4" HEX BOLT 2PCS

(78)3/8"x2-3/8" HEX BOLT 2PCS

(79)M8X53mm HEX BOLT 2PCS

(73)3/8"x3-7/8" HEX BOLT 1PC

(74)3/8"x3-3/4" HEX BOLT 2PCS

(75)3/8"x3" HEX BOLT 29PCS

(76)3/8"x2-7/8" HEX BOLT 2PCS

(77)3/8"x2-1/2" HEX BOLT 5PCS

(72)3/8"x4-1/4" HEX BOLT 1PC

1575-9

HARDWARE LIST

(106)WASHER

(T3.0X 13X 32)

1PC

(135)M10X25

HEX BOLT 2PCS

(99)8mm WASHER

20PCS

(98)M8 LOCKNUT

14PCS

(134)M8x16mm

HEX BOLT 6PCS

(88)5/8" WASHER

PCS

(85)5/8" LOCKNUT

4PCS

(137)3/8"x4-3/4" HEX BOLT 3PCS

(138)1/2"x5-1/2" HEX BOLT PCS

(90)BIG WASHER

(T3.0X 38X

13.5) 4PCS

(89) WASHER

(T3.0X 47X 26)

1PC

(84)1/2" LOCKNUT

8PCS

(86)3/8" WASHER

124PCS

(83)3/8" LOCKNUT

62PCS

(87)1/2" WASHER

8PCS

(136)M8x63mm HEX BOLT 6PCS

1575-10

STEP 01

• Insert Base Frame (109) and Connect Base Frame (124) into ends of Rear Base Frame (1).

• Insert Foot Plate (10) into Main Base Frame (2).

• Attach Side Base Frame (129) and Main Base Frame (2) to Rear Base Frame (1) using 2 3/8”X3” Hex Bolts (75)

4 3/8” Washers (86) and 2 3/8” Locknuts (83).

• Attach Press Base Frame (123) and Rectangle Patch (36) to Press Base Frame (123) using 2- 3/8”X3” Hex Bolts (75)

4-3/8” Washers (86) 2-3/8” Locknuts (83).

• Attach Front Upright (7) to Main Base Frame (2) using 2- 3/8”X3” Hex Bolts (75) 4-3/8” Washers (86) 2-3/8” Lock-

nuts (83).

• Attach Single Pulley Bracket (100) to connect Base Frame (118) using 1- 3/8”X4” Hex Bolt (95) 1-3/8” Locknut (83)

• Attach Connect Base Frame (118) to Main Base Frame (2) and Base Frame (109) using 4- 3/8”X3” Hex Bolts (75)

8-3/8” Washers (86) 4-3/8” Locknuts (83).

5. ASSEMBLY STEPS

STEP1

123

1575-11

ASSEMBLY STEPS

STEP 02

• Install two Chrome Tubes (9) into holes of Rear Base Frame (1).

• Slide two Round Donuts (48) down Chrome Tubes (9).

• Slide 14 pcs Weight Plates (26) and Weight Selection Rod (28) down Chrome Tubes (9)

• Slide Top Weight (27) down.

• Slide down Steel Bushing (59) and ﬁx with M6X8MM Screw (91).

• Attach Plastic Bushing (107) to Weight Selection Rod (28) with Pin (105), place T3.0x47x26 Washer (89) and

T3.0x13x32 Washer (106) onto the hole of Top Weight (27), attach Nut End of Top Cable to Weight Selection Rod

(28).

• Install Black Ball Pin (41) to Weight Selection Rod (28) as shown.

107

106

105

1575-12

STEP 03

• Attach two Steel Bushings (59) to top of Chrome Tubes (9) using 2-M6x8mm Screws (91).

• Attach left/right Rear Upright (8L, 8R) to Rear Base Frame (1) using 4- 3/8”X3” Hex Bolts (75) 8-3/8” Washers (86)

4-3/8” Locknuts (83).

• Attach Boxing Top Frame (128) and Top Frame (3) to Rear Upright (8l, 8r) using 4- 3/8”X3” Hex Bolts (75)

8-3/8” Washers (86) 4-3/8” Locknuts (83).

• Attach Top Frame (3) to Front Upright (7) using 1-3/8”X3-3/4” Hex Bolt (74) 1-3/8”X2-7/8” Hex Bolt (76) 4-3/8”

Washers (86) 2-3/8” Locknuts (83).

• Attach single Pulley Bracket (100) to Main Base Frame (2) using 1-3/8”X4” Hex Bolt (95) 1-3/8” Locknut (83).

• Push two long Handle Grips (58) to each end of Shaft of Top Frame (3).

• Push two Cover (64) to each end of Hook of Top Frame (3).

ASSEMBLY STEP

100

130

128

1575-13

STEP 04

• Attach left/right Connect Frame (15, 14) to Top Frame(3) using Pivot Shaft (40) 6-little Oil Bushings (61) 2-5/8” Wash-

ers (88) 2-5/8” Locknuts (85). 2-5/8” plastic Dome Caps (104)

• Attach Press Arm (6) to ends of left/right Connect Frame (15, 14) using big Pivot Shaft (39) 2-Copper Bushings (62)

2-5/8” Washers (88) 2-5/8” Lock Nuts (85) 1-long Pop Pin (43). 2-5/8” Plastic Dome Caps (104)

• Install two Pulleys (46) between left/right Connect Frames (15, 14) using 2 3/8”x8-3/4” Hex Bolts (93) 4-long Bushings

(63) 4 3/8” Washers (86)2-3/8” Lock Nuts (83).

• Attach VKR Frame (122) to left Rear Upright (8l) using 2 3/8”x3” Hex Bolts (75) 2-3/8” Lock Nuts (83).

• Install handle Tube (125) to VKR Frame (122) using 2-M10x25mm Screws (135) 2-3/8” Washers (86)

• Install Backrest Cushion 3 (127) to VKR Frame (122) using 2-M8x16mm Hex Bolts (134) 2-8mm Washers (99)

• Install two VKR Arm Curl Pad (126) to VKR Frame (122) using 4-m8x63mm Hex Bolts (136)

4-8mm Washers (99).

• Attach Seat Support Frame (110) and Rectangle Patch (36) to Right Rear Upright (8r) using 2 3/8”x3” Hex Bolts (75)

4 3/8” Washers (86) 2-3/8” Lock Nuts (83).

• Attach 2 Seat Support Post (111) to Seat Support Frame (110) and Base Frame (109) using 2-3/8”X4-3/4” Hex Bolts

(137) 4 3/8” Washers (86) 2-3/8” Lock Nuts (83).

ASSEMBLY STEP

104

126

127

125

131

122

134

136

126

135

1575-14

Step 05

• Attach Bracket Support (16) and Seat Support Frame (11) to Front Upright (7) using 1- 3/8”x3-3/4” Hex Bolt (74)

1-3/8”x3-7/8” Hex Bolt (73) 1-3/8”x1” Hex Bolt (82) 5-3/8” Washers (86) 2-3/8” Locknuts (83).

• Attach Seat Support Frame (11) 3/8”X3-3/4” Hex Bolt 3/8”X3-7/8” Hex Bolt (73) 1-3/8”X1” Hex Bolt (82)

• Attach Seat Cushion (25) to Seat Support Frame (11) using 2-M8x53mm Hex Bolts (79) 2-M8 Washers (99).

• Insert long Foam Rod (23L) into Bushings of Seat Frame (12) and press two big Foam Rolls (32), Round Caps (60)

onto long Foam Rod (23l).

• Plug two Oil Bushings (61a) into Weld Bushing of Base Frame (109), attach Leg Press Extension Frame (112) to Base

Frame (109) using1-1/2”X5-1/2” Hex Bolt (138) 2-1/2” Washers (87) 1-1/2” Lock Nut (84) 2-1/2” Plastic Dome Cap

(103).

• Attach leg extension Connect Frame (114) to the bracket of Base Frame (109)

• Using 1-3/8”X3” Hex Bolt (75) 2-3/8” Washers (86) 1-3/8” Lock Nut (83) 2-3/8” Plastic Dome Cap (102)

• Plug two Oil Bushings (61a) into Weld Bushing of leg extension Top Frame (113).

• Attach leg extension Top Frame (113) to leg extension Connect Frame (114) and leg press Extension Frame (112)

using 1-3/8”X3” Hex Bolt (75) 1-1/2”X5-1/2” Hex Bolt (138) 2-3/8” Washers (86) 1-3/8” Lock Nut (83) 2-3/8” Plastic

Dome Cap (102) 2-1/2” Washers (87) 1-1/2” Lock Nut (84) 2-1/2” Plastic Dome Cap (103).

• Plug two 50x45mm square Bushings (132) to end of leg extension Top Frame (113).

• Insert Foot Plate Adjustable Frame (115) into Leg Extension Top Frame (113) using one Pop Pin (44).

• Attach Foot Plate (116) to Foot Plate Adjustable Frame (115) using 1-3/8”X3” Hex Bolt (75) 2-3/8” Washers (86)

1-3/8” Lock Nut (83).

ASSEMBLY STEP

23L

61A

1575-15

STEP 06

• Attach Butterﬂy Mount (19) to Front Upright (7) using 2-1/2”x3-1/4” Hex Bolts (92) 4-1/2” Washers (87) 2-1/2” Lock-

nuts (84).

• Attach left/right Press Frame (4, 5) to Butterﬂy Mount (19) using 4-Copper Bushings (62) 2-Big Washers (90) 2-1/2”

Locknuts (84).

• Attach Hand Tube (21) to left/right Press Frame (4, 5) using 4-Copper Bushings (62) 2-Big Washers (90) 2-1/2” Lock-

nuts (84) 2-1/2” Plastic Dome Caps (103) 2-Big Washers (90) 2-1/2” Locknuts (84).

• Attach leg Extension (20) to Seat Support Frame (11) using 1- 3/8”x2-7/8” Hex Bolt (76) 2-3/8” Washers (86) 1-3/8”

Locknut (83) 2-3/8” Plastic Dome Caps (102).

• Install one 3/8”x2-3/8” Hex Bolt (78) to Lower Hole of Leg Extension (20) using 2-3/8” Washers (86) 1-Long Bushing

(108) 1-3/8” Locknut (83) 2-3/8” Plastic Dome Cap (102)

• Insert Short Foam Rod (23s) into Holes Of Leg Extension (20) and press Two Foam Rolls (35), Round Caps (60) onto

Short Foam Rod (23s).

ASSEMBLY STEP

108

102

23S

102

103

1575-16

STEP 07

• Attach Hand Bar (17) to Front Upright (7) using 2 3/8”x3” Hex Bolts (75) 4-3/8” Washers (86) 2-3/8” Locknuts (83).

• Press two Big Foam Rolls (32), Round Caps (60) onto Ends of Hand Bar (17).

• Insert Backrest Support (13) into Front Upright (7) with Pop Pin (44).

• Attach Backrest Cushion (24) to Backrest Support (13)

• Using 2-m8x40mm Hex Bolts (81) 2 -M8 Washers (99)

• Attach Backrest Cushion 2 (120) to Right Rear Upright (8r)

• Using 2-M8x63mm Hex Bolts (136) 2-8mm Washers (99)

• Attach Seat Cushion 2 (119) to Seat Support Frame (110) using 4-M8x16mm Hex Bolts (134) 4-8mm Washers (99).

• Attach Hand Bar (117) to Seat Support Frame (110) using 2 3/8”x3” Hex Bolts (75) 4-3/8” Washers (86) 2-3/8” Lock

Nuts (83).

• Attach Lock Hook (101) to Seat Support Frame (11) as shown.

ASSEMBLY STEP

STEP

101

117

134

136

1575-17

STEP 08

• Rotate Upper Cable (70) as shown.

• Install Pulley no. 1, 2, 4, 6 to unit using 4-3/8”x2-1/2” Hex Bolts (77) 8-Middle Bushings (67) 8-3/8” Washers (86) 4-3/8”

Lock Nuts (83).

• Install Pulley no 7, 8 to unit using 2-3/8”x2” Hex Bolts (80) 4-3/8” Washers (86) and 2-3/8” Locknuts (83)

• Attach Hand Grips (54) to Lat Bar (18).

• Attach Lat Bar (18) to Ball End of Upper Cable (70) using 2-Chain Hooks (45) 1-Chain (37).

ASSEMBLY STEP

STEP8

1575-18

Step 09

• Rotate Adjustable Cable (133) as shown.

• Install Pulley no. 22 to unit using 1-3/8”x2-1/2” Hex Bolts (77) 2-Middle Bushings (67) 2-3/8” Washers (86) 1-3/8”

Locknut (83)

• Install Pulley no. 23, 24, 25 to unit using 3-3/8”x2” Hex Bolts (80) 6-3/8” Washers (86) 3-3/8” Locknuts (83).

• Attach Ab Strap (29) to Ball End of Adjustable Cable (133) using 1-Chain Hook (45).

• Attach ends of Butterﬂy Cable (71) to left/right Press Frame (4, 5) using 2-M8x30mm Hex Bolts (97) 4-M8 Washers

(99) 2-m8 Locknuts (98).

• Install Pulley no. 19, 20, 21 to unit using 3-3/8”x2” Hex Bolts (80) 6-3/8” Washers (86) 3-3/8” Locknuts (83).

• Rotate Lower Cable (69) as shown.

• Install Pulley no. 9 to unit using 1-3/8”x2-3/8” Hex Bolts (78) 2-Little Bushings (68) 2-3/8” Washers (86) 1-3/8” Locknut

(83) 2-3/8” Plastic Dome Cap (102).

• Install Pulley no. 11, 12, 13 to unit using 3-3/8”x2” Hex Bolts (80) 6-3/8” Washers (86) and 3-3/8” Locknuts (83).

• Install Pulley no. 14 to unit using 1-3/8”x2” Hex Bolts (80) 2-3/8” Washers (86) 1-3/8” Locknut (83)

• Install Pulley no. 15,17 to unit using 2-3/8”x2” Hex Bolts (80) 4-3/8” Washers (86)and 2-3/8” Locknuts (83).

• Install Pulley no. 16, 18 to unit using 1-3/8”x4-3/4” Hex Bolt (137) 2-3/8” Washers (86) 1-3/8” Locknut (83) 2-3/8”

Plastic Dome Cap (102).

• Attach Hand Grips (54) to Curl Bar (22).

• Attach Curl Bar (22) to Ball End of Lower Cable (69) using 2-Chain Hooks (45) and 1-Long Chain (38)

ASSEMBLY STEP

102

114

102

112

102

137

102

109

121

100

133

100

102

STEP 9

1575-19

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.

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 want to do a less amount of reps.

And as always consult your physician before beginning any exercise program.

MUSCLE CHART

HOME GYMS

The exercise routine that is performed on the Home Gym will develop the lower and upper body muscle groups as well

as condition the circulatory system. These muscle groups are highlighted on the muscle chart below.

6. FITNESS TIPS AND TECHNIQUES

1575-20

7. CONDITIONING GUIDELINES

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.

EXERCISE INTENSITY

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

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Trojan iSmart 600 Owner's manual

Brand: Trojan

Model: iSmart 600

Category: Fitness, gymnastics & weight training

Type: Owner's manual

This manual is also suitable for

Power Station 600

The iSmart 600 is perfect for users of all fitness levels, from beginners to experienced athletes. The device can be used for a variety of exercises, including:

Cardio: The iSmart 600's built-in rowing machine and elliptical trainer provide excellent cardiovascular workouts.

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Trojan iSmart 600 Owner's manual

This manual is also suitable for

Trojan iSmart 600 Owner's manual

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