Vision Fitness Home Gym ST740 User Manual

A s s e m b l y &

Owner’s Guide

ST740

AB/BACK

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Table of Contents

A S S E M B LY G U I D E

O W N E R ’ S G U I D E

ASSEMBLY GUIDE . . . . . . . . . . . . . . . . 4

HARDWARE BAGS . . . . . . . . . . . . . . . . 6

STEP 1: ORANGE BAG . . . . . . . . . . . . 11

STEP 2: BLUE BAG . . . . . . . . . . . . . . . 12

STEP 3: PINK BAG . . . . . . . . . . . . . . . 13

STEP 4: GREEN BAG . . . . . . . . . . . . . . 14

STEP 5: BLACK BAG . . . . . . . . . . . . . . 15

STEP 6: YELLOW BAG . . . . . . . . . . . . 16

STEP 7: RED BAG . . . . . . . . . . . . . . . 17

STEP 8: LIGHT BLUE BAG . . . . . . . . . . 18

RESISTANCE TRAINING BENEFITS

& TIPS, WORKOUT VARIATIONS . . . . . . 20

TRAINING PROGRAMS . . . . . . . . . . . . 21

STRETCHING . . . . . . . . . . . . . . . . . . . 22

MAINTENANCE SCHEDULE . . . . . . . . . . 24

COMMERCIAL WARRANTY . . . . . . . . . . 25

WORKOUT LOGS . . . . . . . . . . . . . . . . 26

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A s s e m b l y &

O w n e r ’ s G u i d e

ST740

AB/BACK

To avoid possible damage to this Ab/Back, please follow these assembly steps in the correct order. Before

proceeding, find your new Ab/Back serial number located on the back of the center floor support (AG1), and enter here:

Refer to this number when calling for service, and enter this serial number on your Warranty Card and in your

own records. Be sure to read your Owner’s Guide before using your new Functional Trainer.

If any parts, hardware or tools are missing, please call 1.800.335.4348, Extension 12

NOTE: During assembly, it is recommended to ensure that all bolts are in place and partially threaded before completely

tightening any one bolt. During assembly steps 1 thru 5, do not completely tighten any bolts until completion of Step 5.

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STEP

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HARDWARE INCLUDED

ORANGE BAG

M10 x 70 Bolt

Quantity: 4

10.2 x 22 x 2

Flat Washer

Quantity: 12

M10 Nylon Nut

Quantity: 6

M10 x 120 Bolt

Quantity: 2

Bracket (G10)

(illustration not to scale)

Quantity: 1

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HARDWARE INCLUDED

BLUE BAG

M10 x 10 Bolt

Quantity: 2

10.2 x 22 x 2

Flat Washer

Quantity: 17

M10 Nylon Nut

Quantity: 7

M10 x 25 Bolt

Quantity: 1

M10 x 65 Bolt

Quantity: 1

M10 x 75 Bolt

Quantity: 2

M10 x 120 Bolt

Quantity: 4

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HARDWARE INCLUDED

PINK BAG

M10 x 60 Bolt

Quantity: 2

M10 x 48 Bolt

Quantity: 2

10.2 x 22 x 2

Flat Washer

Quantity: 16

M10 x 70 Bolt

Quantity: 4

M10 Nylon Nut

Quantity: 8

GREEN BAG

5.3 x 10 x 1

Flat Washer

Quantity: 20

5.1 x 9.3 x 1.3

Lock Washer

Quantity: 20

M5 x 10 Bolt

Quantity: 20

8.4 x 15.5 x 1.6

Flat Washer

Quantity: 4

M8 x 62 Bolt

Quantity: 2

M8 Nylon Nut

Quantity: 2

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HARDWARE INCLUDED

BLACK BAG

M10 Nylon Nut

Quantity: 2

10.2 x 22 x 2

Flat Washer

Quantity: 4

13 x 26 x 2.5

Flat Washer

Quantity: 1

20.7 x 26.5 x 4

Spacer

Quantity: 1

12.2 x 21.5 x 3

Lock Washer

Quantity: 1

M12 x 25 Bolt

Quantity: 1

20.7 x 29.1 x 0.3

Wavy Washer

Quantity: 1

M10 x 65 Bolt

Quantity: 2

Bracket (Z40)

(illustration not to scale)

Quantity: 1

YELLOW BAG

M8 x 26 Shoulder Bolt

Sleeve

Quantity: 2

M8 Nylon Nut

Quantity: 1

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HARDWARE INCLUDED

RED BAG

Slip-on Nut (Z36)

(illustration not to scale)

Quantity: 2

M5 x 10 Bolt

Quantity: 18

M5 x 15 Bolt

Quantity: 6

LIGHT BLUE BAG

M8 x 15 Bolt

Quantity: 3

M10 x 25 Bolt

Quantity: 2

M10 x 45 Bolt

Quantity: 4

M12 x 85 Bolt

Quantity: 1

M12 Nylon Nut

Quantity: 1

M8 x 62 Bolt

Quantity: 1

M10 x 48 Bolt

Quantity: 4

M8 Nylon Nut

Quantity: 1

8.4 x 15.5 x 1.6

Flat Washer

M10 Nylon Nut

Quantity: 4

Quantity: 5

10.2 x 22 x 2

Flat Washer

Quantity: 8

13 x 26 x 2.5

Flat Washer

Quantity: 2

Z32 Round Plastic Stop

(illustration not to scale)

Quantity: 3

Z33 Round Plastic Stop

(illustration not to scale)

Quantity: 2

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STEP

ORANGE BAG

• NOTE: During assembly, it is recommended

to ensure that all bolts are in place and

partially threaded before completely

tightening any one bolt. During assembly

steps 1 thru 5, do not completely tighten

any bolts until completion of Step 5.

• Lay the side floor support (AC1) with the

pads face down. Place the center floor

support (AG1) against the side support,

lining up with holes in center of the side

floor support (make sure the colored stickers

are side by side on AC1 & AG1). Place

one flat washer (10.2x22x2) on each of

two bolts (M10x70) and slide through

holes, securing with one flat washers

(10.2x22x2) and one nylon nut (M10) on

each bolt.

• Place the swing arm support (AG2)

against the holes of the center floor

support. Attach with two bolts (M10x70),

four flat washers (10.2x22x2), and two

nylon nuts (M10).

• Attach the flat bracket (G10) to the

inside of the swing arm support (AG2)

using two bolts (M10x120), four flat

washers (10.2x22x2), and two nuts (M10).

G10

AG2

AG1

Stickers

AC1

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STEP

BLUE BAG

• Place seat post support (AT1) on the side

floor support (AC1) and attach with two

bolts (M10x75), four flat washers

(10.2x22x2), and two nylon nuts (M10).

Partially thread pull pin onto seat post sup-

port.

• Slide the frame connection tube (AG3)

between the seat post support (AT1) and

swing arm support (AG2). Attach it to the

seat post support with two bolts (M10x10)

and two flat washers (10.2x22x2). Attach

the opposite end to the frame connection

tube with two bolts (M10x120), four flat

washers (10.2x22x2), and two nuts (M10).

• Slide the foot support base (AH1) onto

foot support tube (AC2). Tighten pull pin in

one of the adjustment locations of tube.

Place end of support tube (AC2) into

bracket on seat post support (AT1). Attach

seat post support end with one bolt

(M10x65), two flat washers (10.2x22x2),

and one nylon nut (M10). Attach the

opposite end to the floor support (AC2)

using one bolt (M10x25) and one flat

washer (10.2x22x2).

AC1

AF2

• Attach the dual pulley bracket assembly

(AF2) onto the swing arm support, with

plate side facing as shown in diagram.

Use two bolts (M10x120), four flat washers

(10.2x22x2), and two nylon nuts (M10)

to secure.

AH1

AC2

AG3

AT1

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STEP

PINK BAG

• Stand the weight stack tower (AB1) so

that it is upright, and place it next to the

center floor support. Attach the tower to the

center floor support using two bolts

(M10x70), four flat washers (10.2x22x2),

and two nylon nuts (M10). Attach the

swing arm support (AG2) to the weight

stack tower using two bolts (M10x70), four

flat washers (10.2x22x2), and two nylon

nuts (M10). Use two bolts (M10x60), four

flat washers (10.2x22x2), and two nylon

nuts (M10) to secure the dual pulley brack-

et (AF2) to side of weight stack tower.

• Attach two pulleys to the weight stack

tower (AB1) with two bolts (M10x48),

four flat washers (M10x22x2), and two

nuts (M10). Tighten these two bolts.

AB1

AG2

AF2

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STEP

GREEN BAG

• Secure top and bottom shield brackets

(Q08) to weight stack tower using bolts

(M5x10), lock washers (5.1x9.3x1.3),

and flat washers (5.3x10x1) provided.

Repeat for all side brackets (Q09).

• Place two rubber weight plate bumpers

(Z39) over the holes in the lower cross

tube of the weight stack tower. With the

horizontal holes of the guide rods (K05) at

the top, place the guide rods over and

through the rubber weight plate bumpers

into the weight stack tower. Let the guide

rods tilt outward from the tower. Slide each

of the 20 weight plates (K02) over both of

the guide rods on top of one another. Place

the header weight plate (K01) over both

guide rods on top of other weight plates.

Z38

• Make sure rubber guide rod sleeves

(Z38) are in place in top holes of the

weight stack tower. Lift the guide rods into

top of weight stack tower until holes in the

guide rod are lined up with the horizontal

holes on the top of the weight stack tower.

Insert a bolt (M8X62) and flat washer

(8.4X15.5X1.6) through each guide rod

K05

Q09

K01

and fasten with

flat washer

(8.4X15.5X1.6) and a nut (M8).

K02

Q08

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STEP

BLACK BAG

• Attach a bracket (Z40) to weight stack

tower with two flat washers (10.2x22x2)

and two bolts (M10x65). On the inside of

the tower attach two flat washers

(10.2x22x2) and two nylon nuts (M10).

See diagram for bracket orientation.

Partially tighten hardware.

• Take the swing arm axle and slide it

through the bracket on the support tube

(AG2). Slide the wavy washer (20.7x29.1x0.3)

onto axle and then the swing arm (AD1),

with arm pointing towards the tube. Next,

slide the spacer (20.7x26.5x4) on the axle,

followed by the range of motion cam (AF1).

Finish sliding the axle through the bracket

(Z40) attached to the weight stack tower.

Attach a bushing (F17), flat washer

(13x26x2.5), lock washer (12.2x21.5x3),

and a bolt (M12x25). Partially tighten

hardware. Finish by threading the pull pin

into the swing arm and engage in one of the

holes on the cam. Check to make sure the

swing arm axle is parallel to the floor before

tightening hardware. Tighten all hardware

before proceeding to Step 6.

AB1

NOTE: Make sure the flats on the axle line

up with those on the mounting brackets.

Z40

F17

AD1

AG2

AF1

F10

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STEP

YELLOW BAG

• With the loop end of the cable (F13) in

your hand, guide the cable through hole

in top of weight stack tower and around

pulleys A and B. Follow down weight

stack tower and through pulley C. Wrap it

around pulleys D and E on the pulley

bracket and secure loop end onto cam

(AF1) with two sleeves, one shoulder bolt

(M8x26), and one nylon nut (M8).

• Remove nut on bolt end of cable and

place the selector pin tether (K10) on bolt

shaft. Thread the nut on the bolt end of the

cable all the way to the head of the bolt.

Thread the bolt into the header plate,

making sure that there is a minimum of

0.5” of engagement. Secure by tightening

nut onto header plate.

F13

K10

AF1

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STEP

RED BAG

• Align holes in rear shield (Q03) with the

holes in the brackets (Q08 & Q09) on the

back side of the weight stack; loosely

secure using 8 bolts (M5x10). Take the left

(Q01) side shield and repeat on front side

of weight stack tower using five bolts

(M5x10). Tighten interior brackets. Attach

the right (Q02) shield to the tower using

five bolts (M5x10). Tighten all bolts.

• Place two slip-on nuts (Z36) over the

holes on the side of the weight stack

tower. Snap two halves of top cover (Q06

& Q07) together. With tallest point facing

the rear of the machine, place the

assembled top covers on top of the weight

stack tower and secure using six bolts

(M5x15).

Q07

Q06

Z36

Q03

Q01

Q02

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STEP

LIGHT BLUE BAG

• Attach the seat post (AT2) to the seat

frame by inserting four bolts (M10x45)

and four flat washers (10.2x22x2) down

through the top of the frame and fastening

four more flat washers (10.2x22x2) and

four nuts (M10).

• Attach the seatback bracket (AT4) to the

seat post (AT3) with a bolt (M12x85) and

a flat washer (13x26x2.5) and fastening

another flat washer (13x26x2.5) and a

nut (M12) to the opposite side. Don’t

over tighten this joint.

• Take seat bottom (J02) and attach to

seat post (AT3) using four bolts (M10x48).

Secure seat back (J03) on seat back frame

using two bolts (M10x25). Take seat

assembly and insert into seat post support,

making sure to disengage pull pin to allow

insertion. After clicking seat post into a set

position, slide a bolt (M8x62) with flat

washer (8.4x15.5x1.6) through seat post

support and secure with one nut (M8) on

the other side.

J03

J02

• Slide the swing arm pad (J01) onto swing

arm (AD1) and secure with round plastic

stop (Z32), flat washer (8.4x15.5x1.6),

and bolt (M8x15).

AT3

AT4

• Place round plastic stop (Z33) on each shaft

of foot support base. Slide foot support pads

onto shaft and secure using round plastic

stop (Z32), flat washer (8.4x15.5x1.6),

and bolt (M8x15) on each side.

AT2

AD1

J01

Z33

Z32

AT1

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RESISTANCE TRAINING BENEFITS AND TIPS

Always consult a physician before starting an exercise program.

To be successful in your exercise program, it is important to develop an understanding of the basic principles of

resistance training. Now that you have assembled your VISION FITNESS gym, it is only natural that you want to

get started immediately. First, determine a few realistic, short term goals and expectations for yourself. Choose an

appropriate exercise routine that best suits your individual needs. Any of the 3 programs, explained in the Training

Programs section below, is a great starting point.

Warm up properly before engaging in resistance training. Stretching, yoga, jogging, calisthenics, or other cardiovascular

exercise can help prepare your body for the heavier workload of lifting weights.

Learn how to perform the exercise correctly before using heavy weight. Correct form is important to avoid injury

and ensure that you work the proper muscle groups.

Know your limitations. If you are new to resistance training or are starting back, after an extended layoff, start slowly

and build foundational strength over a longer period of time.

Pay attention to your breathing. As a general rule of thumb: inhale on the non-exertion part of the movement and

exhale during the exertion portion. Never hold your breath.

Keep in mind how important the recovery phase is in achieving your goals. The general rule is to allow a minimum

of 48-72 hours before training the same muscle/s. If you still experience soreness after this period of time has

elapsed, take a few additional days until the soreness has subsided.

Use this manual to guide you through the basic exercises you can perform on your VISION FITNESS gym. To achieve

maximum results and avoid possible injury, consult a fitness professional to formulate a complete exercise program.

WORKOUT VARIATIONS

OVERHAND OR PRONATED GRIP

NEUTRAL GRIP

UNDERHAND OR SUPINATED GRIP

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TRAINING PROGRAMS

MUSCULAR ENDURANCE

A program that stresses moderate intensity, a lower amount of resistance, and higher repetitions (anywhere from

13-100 or more). These types of sets will take longer to complete. This type of training conditions the muscles for

activities that stress the slow twitch muscle fibers of your body. This is beneficial for sustaining energy over moderate

periods of time.

MUSCULAR STRENGTH

A program that stresses high intensity, a higher amount of resistance, and lower repetitions (anywhere from 6-12).

These types of sets will take a shorter period of time to complete. This type of training conditions the muscles for

activities that stress the fast twitch muscle fibers of the body. This is beneficial for activities that require short bursts

of speed and power.

SPRINT 8

This program is exclusive to VISION FITNESS exercise equipment. This is a program that stresses high intensity, a

moderate amount of resistance, and as many repetitions that a person can perform in a specified period of time

(usually 20-30 seconds). This program works especially well for the time crunched exerciser. It allows you to work

both the slow and fast twitch muscle fibers of the body. This program gives you a good cardiovascular and strength

workout. The thing that is most appealing about this program is that an individual can complete it in 20 minutes.

This is how the program works:

The person picks the number of exercises they want to perform. Examples would be 1, 2, 4, or 8 exercises. The

individual completes a 3 minute warm up with a brisk walk or on a piece of cardiovascular equipment. After the

warm up is complete, the user begins performing the first exercise maintaining a high intensity pace throughout the

determined amount of time (20-30 seconds). After this period of time, the individual can perform an active, low

intensity recovery phase, stretching, or complete rest. This should last 1.5-2 minutes or less, if you are at a higher

fitness level. After the recovery phase, the individual performs the second high intensity exercise for the required

amount of time (20-30 seconds). This is followed by the second recovery phase. This process repeats until you are

done with 8 high intensity intervals. Finish the workout by completing a 3-5 minute very low intensity cool down.

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STRETCHING

Flexibility Training is not associated with fitness as often as cardiovascular exercise or Strength Training, even

though it is just as important. A good stretching program will help to maintain flexibility of the hips and lower

back. A flexible person will be less likely to injure themselves in common activities, such as reaching, twisting and

turning, or in uncommon activities such as the annual softball tournament.

Before stretching, take a few minutes to warm up the muscles because stretching a cold muscle can cause injury.

Start your stretch slowly, exhaling as you gently stretch the muscle. Try to hold each stretch 15 to 30 seconds.

Don’t bounce when you stretch. Holding a stretch offers less chance of injury. Don’t strain or push a muscle too

far. If it hurts, ease up. Here are a few stretches you can incorporate into your exercise program:

SEATED TOE TOUCH

(HAMSTRINGS & LOWER BACK)

Sit on the floor with your legs together and straight out in front of you. Do

not lock your knees. Extend your fingers toward your toes, exhaling as you

go. Hold for 15 to 30 seconds. Return to the start position, and repeat as

necessary.

STANDING QUADRICEPS STRETCH

Using a wall to provide balance, grasp your left ankle with your left hand

and hold to stretch. Your knee should be pointing toward the floor. Hold

the stretch for 15 to 30 seconds. Repeat with your right leg, and continue

to alternate as necessary.

STANDING CALF STRETCH

Standing about three to four feet from the wall, take one step forward with

your right foot. Place your hands on the wall in front of you. Bend your right

leg slowly, using your movement to control the amount of stretch in the left

calf. Your left heel should remain on the ground. Slowly bring yourself back

to the starting position and switch legs. Repeat as necessary.

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BICEP/CHEST STRETCH

Grasp an immovable object (pole or corner of a wall) with your feet

planted firmly and evenly on the floor. With the palm of your stretched side

facing forward, rotate your hips away from that hand. Be careful not to rotate

too far or hyperextend the elbow joint. Hold the stretch for 15 to 30 seconds. Repeat

with the opposite side, and continue to alternate as necessary.

TRICEP STRETCH

Stand erect with your eyes fixated straight ahead. Raise and bend your

right arm until your forearm is parallel to the floor (palm down). Grasp the

area below the right elbow with your left hand. Gently apply a constant

upward force for 15 to 30 seconds. Switch arms and repeat as necessary.

SHOULDER STRETCH

Make sure your feet are even and planted firmly on the floor. Grasp your

right arm, behind the elbow, with your left hand. While keeping both

elbows bent, apply a gentle, constant pull to the left for 15 to 30 seconds.

Switch arms and repeat as necessary.

UPPER BACK STRETCH

Stand facing an immovable object, feet even and flat on the floor. Grasp

the object (fingers interlocked or one hand over the other) and slowly move

your hips to the rear. Be very careful not to round your back. Only stretch as far as

your comfort zone. Hold for 15 to 30 seconds and repeat as necessary.

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MAINTENANCE SCHEDULE

FOR BEST PERFORMANCE WE RECOMMEND THE FOLLOWING MAINTENANCE SCHEDULE:

Check the integrity and function of the following parts. Replace all worn components immediately.

I T E M

CABLES

DAILY

•

WEEKLY

•

CHECK END FITTINGS AND CABLE JACKET

COATING. CHECK TIGHTNESS OF WEIGHT STACK

LOCKING NUT. REPLACE CABLES ANNUALLY.

UPHOLSTERY

•

WIPE DOWN AND DRY. CLEAN AND CONDITION.

FRAME

WIPE WITH WATER DAMPENED CLOTH AND DRY

COMPLETELY. POLISH AND WAX.

CHROME

WIPE WITH WATER DAMPENED CLOTH AND DRY

COMPLETELY. POLISH AND WAX.

•

NUTS/BOLTS/FASTENERS

•

TIGHTEN AND/OR ADJUST AS NEEDED.

GUIDE RODS

LUBRICATE AND CLEAN.

ADJUSTMENTS/LOCKING PINS/

TIGHTENING KNOBS

•

WEIGHT STACK PIN

WARNING/INSTRUCTION LABELS

ANTI-SKID GRIP TAPE

HAND GRIPS

GREASE PILLOW BLOCK

BEARINGS OF LEG PRESS

•

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ST740 COMMERCIAL WARRANTY*

COMMERCIAL USES DEFINED

VISION FITNESS warrants the ST740 model Ab/Back for use in commercial

facilities. Examples of commercial facilities include but are not limited to: Hotels; Resorts; Police and Fire Stations; Apartment

Complexes; Rehabilitation and Sports Medicine Clinics; Hospitals; Elementary, Middle, and High Schools; YMCAs; Private

Health Clubs; Colleges and Universities.

FRAME, WELDS, WEIGHT PLATES, & GUIDE RODS - LIFETIME VISION FITNESS warrants the Frame, Welds, Weight Plates

and Guide Rods against defects in workmanship and materials for the life of the product, as long as it remains in the

possession of the original owner.

BUSHINGS, ROTATING BEARINGS, & PULLEYS - FIVE YEARS VISION FITNESS warrants these components against defects

in workmanship and materials for a period of five years from the date of original purchase, so long as the device remains in

the possession of the original owner.

CABLES, LINEAR BEARINGS, SHAFTS, & OTHER PARTS - ONE YEAR VISION FITNESS warrants these components against

defects in workmanship and materials for a period of one year from the date of original purchase, so long as the device

remains in the possession of the original owner.

EXCLUSIVE REMEDY

The exclusive remedy for any of the above warranties shall be repair or replacement of defective parts.

EXCLUSIONS AND LIMITATIONS

This warranty applies only to the original owner and is not transferable. This warranty is expressly limited to the repair or

replacement of a defective frame, electronic component, or defective part and is the sole remedy of the warranty. The

warranty does not cover normal wear and tear, improper assembly or maintenance, or installation of parts or accessories not

originally intended or compatible with the product as sold. This warranty does not cover failure to follow instructions and

warnings in the Owner’s Guide or failure to provide reasonable and necessary maintenance. This warranty does not apply to

damage or failure due to accident, abuse, corrosion, discoloration of paint or plastic or neglect. VISION FITNESS shall not

be responsible for incidental or consequential damages. Parts and electronic components reconditioned to As New Condition

by VISION FITNESS or its vendors may sometimes be supplied as warranty replacement parts and constitute fulfillment of

warranty terms. Any warranty replacement parts shall be warranted for the remainder of the original warranty term.

VISION FITNESS expressly disclaims all other warranties, express or implied, including but not limited to all warranties of

fitness for a particular purpose or of merchantability. This warranty gives you specific rights and your rights may vary from state

to state.

WARRANTY REGISTRATION

Your warranty card must be completed and sent to VISION FITNESS before a warranty claim can be processed. You may

also register via our website at www.visionfitness.com. Inside the enclosed warranty card you will find a customer survey. Your

care in completing the survey will be of value to us in serving you in the future. Comments and suggestions are always

welcome. We are certain you will enjoy your new treadmill. Thank you for selecting a VISION FITNESS product.

*ST740 Commercial Warranty valid in North America only

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i t a l l

s t a r t s

w i t h a

v i s i o n

500 South CP Avenue

toll free 800.335.4348

www.visionfitness.com

•

P.O. Box 280

•

Lake Mills. WI 53551

fax 920.648.3373

•

phone 920.648.4090

•

OM18.50PRD

REV2

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