RITFIT Flat Weight Bench User Manual
- June 3, 2024
- Ritfit
Table of Contents
RITFIT Flat Weight Bench
WARNING: Thank you for purchasing RitFit Flat Weight Bench . This
equipment offers a selection of exercises designed to develop the major muscle
groups of the body, making it more effective to exercise at home or garage.
Please read all the precautions and instructions in this manual before
assembling or using the equipment.
Please keep this manual for future reference.
Welcome
Welcome to the world of RitFit! RitFit provides affordable but sturdy fitness
equipments, helping everyone to create the ideal home gym design on a
shoestring budget. Designing a home gym does not necessarily have to be
expensive! RitFit is to enable you to purchase the most effective and
necessary equipment for a gym of your own.
IMPORTANT PRECAUTIONS
This exercise equipment is built for optimum safety. However, certain precautions apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual before you assemble or operate your equipment.
In particular, note the following safety precautions:
- Keep children and pets away from the equipment at all times. DO NOT leave children unattended in the same room with the equip-ment.
- Only one person at a time should use the equipment.
- If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once. CONSULT A PHYSI-CIAN IMMEDIATELY.
- Position the equipment on a clear, levelled surface. DO NOT use the equipment near water or outdoors.
- Keep hands away from all moving parts.
- Always wear appropriate workout clothing when exercising. DO NOT wear robes or other clothing that could become caught in the equipment. Running or aerobic shoes are also required when using the equipment.
- Use the equipment only for its intended use as described in this manual. DO NOT use attachments not recommended by the manu-facturer.
- Do not place any sharp object around the equipment.
- Disabled person should not use the equipment.
- Before using the equipment to exercise, always do stretching exer-cises to properly warm up.
- Never operate the equipment if the equipment is not functioning properly.
- A spotter is recommended during exercise.
- This equipment is designed and intended for home and consumer use only, not for commercial use.
GENERAL INFORMATION
This exercise bench was designed and manufactured to optimize users’workout performance and minimize adjustment or set-up time for users.
Care and Maintenance
- Lubricate moving parts with light oil periodically.
- Inspect the machine each time before using the equip-ment.
- The machine can be cleaned using a damp cloth and mild non-abrasive detergent.
Should you encounter any difficulty with assembly, opera-tion or use of this
exercise product, please contact RitFit support team directly.
Retailer: RitFit LLC
Email: support@ritfitness.com
If RitFit Flat Weight Bench fails due to a defect in ma-terial or workmanship within 365 days of the date of purchase, please contact support@ritfitness.com for assistance. This warranty does not apply when the bench is used commercially or for rental purposes.
PARTS AND DIMENSIONS
Tools Required for Assembling the Bench:
Two Wrenches.
Weight capacity and dimension
- Maximum user (load) weight: 265 lbs.
- Maximum total weight: 880 lbs.
- Maximum dumbbell rack capacity: 220 lb
- Assembled Dimension: 43.7 x 19.7 x 16.9 in.
It is strongly recommended that this equipment is assem-bled by two or more people to avoid possible injury.
- Ensure Carriage Bolts are inserted through the SQUARE holes on components that need to be assembled. Attach washer only to end of the Carriage Bolt.
- Use Allen Bolts or Hex Bolts inserted through the ROUND hole on components that need to be assembled.
- Always wait until all bolts are assembled onto the bench before tightening the bolts. Do not tighten each bolt right after it is installed
WARRANTY
WHAT IS COVERED
This RitFit exercise equipment is warranted to be free of all defects in
material and workmanship to the original purchaser for the specific items and
duration listed:
- 3 years on structural frame.
- 90 days on upholstery and any items not specified.
- 1 year for rust or corrosion of structural frame. Scratches or scrapes where the subsurface of the unit has been exposed must have been properly repaired by the customer.
RitFit will ship to you at our expense, any repair parts covered by the warranty as stated. If the Product is deemed not repair-able by RitFit authorized personnel, we reserve the right to replace any or all of the Product at our option within the stated warranty period.
WHAT IS NOT COVERED
Any failures or damage caused by unauthorized service, misuse, accident,
negligence, improper assembly or installa-tion, debris resulting from any
construction activities in the Products location, alterations or modifications
without written authorization by RitFit, or by failure on your part to use,
oper-ate, and maintain the Product as set out in Users Manual. All terms of
this warranty are void if this product is used for com-mercial use.
RETURN
If you received a DEFECTIVE or WRONG product, RitFit will arrange the
reshipment for you and cover the shipping expense.You are responsible for
transportation and insurance charges for year 2 and beyond. More return terms
and policies can be found on
www.ritfitsports.com.
WORKOUT GUIDLINE
Beginning a Strength Building Program
Warming Up
To begin strength training, it is important to stretch and perform light
exercise for 5 to 10 minutes. This helps prepare the body for more strenuous
exercise by increasing circulation, raising your body temperature and
developing more oxygen to your muscles.
Workout
Keep in mind that muscle soreness is not advisable for a long period of time
when you workout every time and it may mean injury has occurred.
Cool Down
At the end of each workout, perform slow stretching exercises for 5 to 10
minutes. Ease into each stretch only going as far as you can. This stage
allows your muscles wind down after training. To provide a total workout
program , additional 2-3 days aerobic exercise for strength training is also
recommended.
Drinking Water
For the body to function properly, it must be properly hydrated. If you are
exercising, you should increase your fluid intake. The reason for this is that
the water you take in will leave your system through the sweating mechanism
that cools your body during exercise. The water you lose through exercise must
be replaced so that the muscles can recover properly.
Rest Day
You may not feel like doing it, but taking a rest day at least for once a week
is important as it gives your body a chance to cool itself. Continuously
working your muscle will result in over training which will not benefit in the
long run.
Exercise guidelines
Building Muscle and Gaining Weight
Unlike aerobic exercise, which emphasizes endurance training, anaerobic
exercise focuses on strength training. A gradual weight gain can occur while
building the size and strength of muscles. While developing muscle mass, your
body adapts to the stress placed upon it. You can modify your diet to include
foods such as meat, fish and vegetables. These foods help muscles recover and
replenish important nutrients after a strenuous workout.
Muscle Strength and Endurance
To achieve the greatest benefit from exercise, it is important to develop an
exercise program that allows you to work all of the major muscle groups
equally. To increase muscles strength; follow this principle: Increasing
resistance and maintaining the number of repetitions of an exercise results in
increased muscle strength. To tone your body, follow the principle: Decreasing
resistance plus increasing the number of repetitions of an exercise results in
increased body tone. Once you feel comfortable with an exercise, you can
change the resistance, the number of repetitions, or the speed at which you do
the exercise. It is not necessary to change all three variables. For example,
let’s say that you are train-ing at 10 kg. and performing the exercise 10
times in 3 minutes. When this becomes too easy, you may decide to move up
lifting 12 kg. for the same number of repetitions in the same amount of time.
Lifting more weights fewer times most often develops muscle strength. To gain
both muscle strength and endurance, it is recommended that you perform each
exercise 15 to 20 reps per set.
Training Intensity
How hard you begin to train depends on your overall level of fitness. The
soreness you experienced can be lessened by decreasing the load you place on
your muscles and by performing fewer sets. To avoid injury, you should
gradually work into an exercise program and set the load to your individual
fitness level. The load should increase as your fitness level increases.
Muscle soreness is common, especially when you first start exercising. If you
are painfully sore for a long time, it may be time to change your program.
Eventually, your muscle system will become accustomed to the stress and strain
placed on it.