LK700IC - Indoor bike trainer BH FITNESS - Free user manual and instructions

USER MANUAL LK700IC BH FITNESS

Important: Read all instructions carefully before using this product. Retain this owner’s manual for future reference. BH North America | 20155 Ellipse, Foothill Ranch, California 92610 | p.949.206.0330 | f.949.206.0013 | www.BHFitnessUSA.com

LK700ICTABLE OF CONTENTS

Title Page Introduction 03 Warnings & Labels 04 Safety Information 05 Exercise Instruction 06 Training Guidelines 07 Workout and Stretching 11 Overview 13 Assembly Instructions 14 Instruction Use and Adjustment 17 Maintenance Guide 18 Console Overview 19 Console Operations 20 Exploded View Drawing 21 Parts List 22 Warranty 233 CONGRATULATIONS Congratulations on your purchase of BH Fitness equipment. We hope you appreciate the style, quality, and value that exercisers across North America have come to expect from BH Fitness. If you have any questions, concerns or product issues, please call our Customer Service at 1-866-325-2339 or email us at [e-mail]. Carefully read through the instructions contained in this manual. ey provide you with important information about assembly, safety, tness and use of the machine. Please read ALL the safety information contained on the following page.4

Misuse of this machine may result in serious injury. Read User’s Manual prior to use and follow all warnings and instructions. Do not allow children on or around the machine. This bike does not free-wheel. Pedals continue to spin when you stop pedaling. Spinning pedals can cause injury. Reduce pedal speed in a controlled manner. The user weight must not exceed 300 lbs/136 kgs. This product should always be used on a level surface. Replace label if damaged, illegible or removed.

Keep hands and fingers clear of this area.5 SAFETY INFORMATION PRECAUTIONS e machine has been designed and constructed to provide maximum safety. Nevertheless, certain precautions should be taken when using exercise equipment. Read the whole manual before assembling and using the machine. Please observe the following safety precautions:

1. Keep children and pets away from this equipment at all times. DO NOT leave them

unsupervised in the room where the the machine is kept.

2. If you experience dizziness, nausea, chest pains or any other symptom while using this

machine STOP the exercise. SEEK IMMEDIATE MEDICAL ATTENTION!

3. Use the machine on a level and solid surface. Adjust the feet for stability.

4. Keep your hands away from any of the joints and moving parts.

5. Wear clothing suitable for doing exercise. Do not wear baggy clothing that might get

caught in the machine. Always wear athletic shoes when using the machine and tie the laces securely.

6. is machine must only be used for the purposes described in this manual. DO NOT use

accessories that are not recommended by BH Fitness.

7. Do not place sharp objects near the machine.

8. Any person with physical or coordination limitations should not use the machine without

the assistance of a qualied person or doctor.

9. Do warm-up stretching exercises before using the equipment.

10. Do not use the machine if it is not working correctly.

11. Before using the machine, thoroughly inspect the equipment for proper assembly.

12. Maintain a clearance of 18 inches in front and to the sides as well as 24 inches to the rear.

13. Use only authorized and trained technicians if a repair is needed.

14. Please follow the advice for correct training, as detailed in the Training Guidelines.

15. Use only the tools provided to assemble this machine.

16. is machine was designed for a maximum user weight of 350 Lbs (158.7kg)

17. e machine can only be used by one person at a time.

18. e moving pedals can cause injury.

Caution: Consult your doctor before beginning to use the machine or any exercise program. Read all of the instructions before using any exercise equipment. KEEP THESE INSTRUCTIONS SAFE FOR FUTURE USE.6 Use of the machine oers various benets; it will improve tness, muscle tone and when used in conjunction with a calorie controlled diet, it will help you lose weight.

1. Consult your doctor before starting any exercise program. It is advisable to

undergo a complete physical examination.

2. Work at the recommended exercise level. Do not over exert yourself.

3. If you feel any pain or discomfort, stop exercising immediately and consult your

4. Wear appropriate clothing and footwear for the exercise; do not wear loose

clothing; do not wear leather soled shoes or footwear with high heels.

5. It is advised that you do warm-up stretches before working out.

6. Step on to the equipment slowly and securely.

7. Select the program or workout option that is most closely aligned with your

8. Start slowly and work your way up to a comfortable pace.

9. Be sure to cool down after your workout.

EXERCISE INSTRUCTION7 TRAINING GUIDELINES Exercise is one of the most important factors in the overall health of an individual. Listed among its benets are:

• Increased capacity for physical work (strength endurance)

• Increased cardiovascular (heart and arteries/veins) and respiratory eciency

• Decreased risk of coronary heart disease

• Changes in body metabolism, e.g. losing weight

• Delaying the physiological eects of age

• Reduction in stress, increase in self-condence, etc. ere are several components of physical tness and each is dened below. STRENGTH e capacity of a muscle to exert a force against resistance. Strength contributes to power and speed. MUSCULAR ENDURANCE e capacity to exert a force repeatedly over a period of time, e.g. it is the muscular endurance of your legs to carry you 10 km without stopping. FLEXIBILITY e range of motion of your joints. Improving exibility involves the stretching of muscles and tendons to maintain or increase suppleness, and it provides increased resistance to muscle injury or soreness. CARDIO-RESPIRATORY ENDURANCE e most essential component of physical tness. It is the ecient functioning of the heart and lungs. AEROBIC FITNESS Is an exercise of relatively low intensity and long duration, which depends primarily on the aerobic energy system. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic, and by denition are performed at moderate levels of intensity for extended periods of time. ANAEROBIC TRAINING Is an exercise intense enough to trigger anaerobic metabolism. is means “without oxygen” and is the output of energy when the oxygen supply is insucient to meet the body’s long term energy demands. (For example, a 100 meter sprint.)8 OXYGEN UPTAKE e eort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to the working muscles. Regular vigorous exercise produces a training eect that can increase your aerobic capacity by as much as 20 to 30%. An increased VO2 Max indicates an increased ability of the heart to pump blood, of the lungs to ventilate oxygen, and of the muscles to take up oxygen.

THE TRAINING THRESHOLD

is is the minimum level of exercise which is required to produce signicant improvements in any physical tness parameter. OVERLOAD is is where you exercise above your comfort level. e intensity, duration and frequency of exercise should be above the training threshold and should be gradually increased as the body adapts to the increasing demands. As your tness level improves, the training threshold should rise. Working through your program and gradually increasing the overload factor is important. PROGRESSION As you become more t, a higher intensity of exercise is required to create an overload and therefore provide continued improvement. SPECIFICS Dierent forms of exercise produce dierent results. e type of exercise that is carried out is specic to the muscle groups being used and to the energy source involved. ere is little transfer of the eects of exercise, i.e. from strength training to cardiovascular tness. at is why it is important to have an exercise program tailored to your specic needs. REVERSIBILITY If you stop exercising or do not do your program often enough, you will lose the benets you have gained. Regular workouts are the key to success. WARM-UP Every exercise program should start with a warm-up where the body is prepared for the eort to come. It should be gentle and preferably use the muscles group to be involved later. Stretching should be included in both your warm-up and cool down, and should be performed after 3-5 minutes of low intensity aerobic activity or callisthenic type exercise.

WARM DOWN OR COOL DOWN

is involves a gradual decrease in the intensity of the exercise session. Following exercise, a large supply of blood remains in the working muscles. If it is not returned promptly to the central circulation, pooling of blood may occur in the muscles.9 HEART RATE As you exercise, your heart beat increases. is is often used as a measure of the required intensity of an exercise. You need to exercise hard enough to condition your circulatory system, and increase your pulse rate, but not enough to strain your heart. Your initial level of tness is important when developing an exercise program for you. When starting, you can get a good training eect with a heart rate of 110-120 beats per minute (BPM). If you are more t, you will need a higher threshold of stimulation. To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your maximum. If you nd this is too easy, you may want to increase it, but it is better to lean on the conservative side. As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, your heart, like other muscles, loses some of its eciency. Some of its natural loss is won back as tness improves. e following table is a guide to those who are “starting tness.” Age Target Heart Rate 25 30 35 40 45 50 55 60 65 10 Second Count 23 22 22 21 20 19 19 18 18 Beats per Minute 138 132 132 126 120 114 114 108 108 PULSE COUNT e pulse count (on your wrist or carotid artery in the neck, taken with two index ngers) is done for ten seconds, taken a few seconds after you stop exercising. is is for two reasons: (a) 10 seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are exercising. Since heart rate slows as you recover, a longer count isn’t as accurate. e target is not a magic number, but a general guide. If you’re above average with your tness, you may work comfortably a little above that suggested for your age group. e following table is a guide. Age Target Heart Rate 25 30 35 40 45 50 55 60 65 10 Second Count 26 26 25 24 23 22 22 21 20 Beats per Minute 156 156 150 144 138 132 132 126 120 Don’t push yourself too hard to reach the gures on this table. It can be very uncomfortable if you over exercise. Let it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a little above or below is just ne. Two nal comments: (1) don’t be concerned with day to day variations in your pulse rate, being under pressure or not enough sleep can aect it; (2) your pulse rate is a guide, don’t become a slave to it.10 MUSCLE SORENESS For the rst week or so, muscle soreness may be the only indication you have that you are on an exercise program. is, of course, does depend on your overall tness level. A conrmation that you are on the correct program is a very slight soreness in most major muscle groups. is is quite normal and will disappear in a matter of days. If you experience major discomfort, you may be on a program that is too advanced, or you have increased your program too rapidly. If you experience PAIN during or after exercise, your body is telling you something. Stop exercising and consult your doctor.

Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light enough to allow the body to cool. Excessive clothing that causes you to perspire more than you normally would gives you no advantage. e extra weight you lose is body uid and will be replaced with the next glass of water you drink. It is advisable to wear a pair athletic shoes.

BREATHING DURING EXERCISE

Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing involves the intake and distribution of oxygen, which feeds the working muscles. REST PERIODS Once you start your exercise program, you should continue through to the end. Do not break o halfway through and then restart at the same place later on without going through the warm-up stage again. e rest period required between exercises may vary from person to person.11 Head Rolls Rotate your head to the right for one count while feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling. Rotate your head to the left for one count, and nally, drop your head to your chest for one count. Shoulder Lifts Lift your left shoulder up toward your ear for one count. en lift your right shoulder up for one count as you lower your left shoulder. Side Stretches Open your arms to the side and continue lifting them until they are over your head. Reach your left arm as far upward as you can for one count. Feel the stretch up your left side. Repeat this action with your right arm. Quadriceps Stretch With one hand against a wall for balance, reach behind you and pull your left foot up. Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat with right foot up. SUGGESTED STRETCHES12 Inner igh Stretch Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the oor. Hold for 15 counts. Toe Touches Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts. Hamstring Stretches Sit with your right leg extended. Rest the soles of your left foot against your right inner thigh. Stretch toward your toes as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended. Calf/Achilles Stretches Lean against a wall with your right leg in front of the left and your arms forward. Keep your left leg straight and the right foot on the oor; then bend the right leg and lean forward by moving your hip toward the wall. Hold, then repeat on the other side for 15 counts. SUGGESTED STRETCHES13 OVERVIEW

1 PC EACH 1 PC Note: e following tools are included and are the only tools necessary for assembly14 ASSEMBLY INSTRUCTIONS

STEP 1. ATTACHING THE STABILIZERS

Attach the Rear Stabilizer rst by lifting up the rear of the frame and sliding the rear stabilizer under the frame. Align the holes of the stabilizer and frame then insert Bolts (8) from below. Secure the bolts with 2 Washers (7) and 2 Nuts (6). Use the wrench provided. Use the same procedure to secure the Front Stabilizer.

STEP 2. ATTACHING THE

HANDLEBAR POST Slide the Handlebar Post (21) into the headtube on the frame. Make sure the Release Lever (2) is loose enough so the Handlebar Post can slide down to the desired position. Tighten the Release Lever (2) to secure.

STEP 3. ATTACHING THE

HANDLEBAR Seat the Handlebar (20) on top of the Handlebar Post (21) and secure by screwing in the Release Lever (17) from below.15

STEP 4. ATTACHING THE

SEAT ASSEMBLY Insert the Seat Post (39) into the seat tube on the frame to the desired height and secure with the Release Lever (2). Slide the Seat Post Slider (38) into the Seat Post (39). Adjust to desired position and secure with the release lever on the bottom of the Seat Post (39). Slide the Seat (1) onto the Seat Slider (38) and secure the Seat (1) by tightening the nuts on both sides of the seat clamp on the underside of the seat. Use wrench provided.

STEP 5. ATTACHING THE PEDALS

Each pedal is marked either with an (L) for Left or an (R) for Right. read the pedal into the Crank on the corresponding side. e Pedals tighten clockwise. Use the 15mm wrench provided to tighten.16

STEP 6. ATTACHING THE COMPUTER

Slide the battery slot o the back of the Computer (92) and install the batteries. Replace cover. ere is a screw on the back of the Computer (92), take this o and slide the Computer (92) onto the Computer Bracket. Secure the Computer to the Computer Bracket with the screw from the back of the computer. Next, connect the Computer Cable (86) to the back of the Computer (92) and make sure the other side of the Computer Cable (86) is connected securely to the cable coming from the frame. Additionaly, make sure that the Cable Stopper (93) is plugged into the hole that the lower cable connections came through. STEP 8. INSTALLATION After installation, please check carefully to ensure all screws and nuts are fully fastened.

STEP 7. ATTACHING THE

WATER BOTTLE Unscrew the Screws (16) on the front right leg of the bike. Align the holes of the water bottle holder with the holes on the leg and secure with two Screws (16).17

INSTRUCTION USE AND ADJUSTMENT

1) is is a Direct Drive Bike and the pedals will not stop immediately after pedaling. To

stop the pedals, push the resistance lever forward.

2) It is important that the handlebar and seat are set at the correct height for your body.

Make sure that they are securely tightened and that there is no lateral or vertical movement. Handlebar adjustment a) Adjusting height - Undo the release lever that is located where the handlebar post ts into the frame. Slide the handlebar post up or down to the required height and retighten the release lever. b) Adjusting forwards or backwards - Undo the release lever located below the handlebar slider. Slide the handlebar assembly forward until you reach the required position. en securely retighten the release lever. Seat adjustment a) Adjusting height - Undo the release lever located where the seat post ts into the frame. Slide up or down to the desired height, then retighten the release lever. Make sure it is tight enough to prevent the seat from twisting side to side. b) Adjusting forwards and backwards - Undo the release lever located below the seat slider. Loosen the release lever then slide the seat to the required position. Retighten the release lever.

3) Pedals and toe straps :

a. Your feet should be securely positioned in the toe clips during the exercise. Put your foot as far forwards as you can into the toe-clip and then pull the strap tight. b. Clipless Pedal Tension Adjustment –e tension on the clipless pedals can be adjusted either looser or tighter. A 3mm allen wrench is required to adjust the tension. e tension adjustment screw is located on the opposite side of the pedal from the clipless pedal. When you ip the pedal over you will see the small adjustment allen screw. Use the 3mm allen wrench to loosen the tension (for easier entry and exit) turn the allen screw counterclockwise. To tighten the tension (for a more secure t) turn the allen screw clockwise.

4) Movement - the bike is equipped with transportation wheels to make it easier to move

e transportation wheels are located at the front of your bike. To move the bike, press down on the end of the handlebars until the wheels touch the ground, then move the bike to the desired location.

5) Emergency brake - Push the Resistance Knob (22) all the way forward to the stop.

6) Installation - e bike uses a magnetic eld for resistance. Do not place

within 3 ft. of household appliances as this may cause interference.

7) Maintenance - Like any other mechanical cycling device, the bike should be regularly maintained.

Counterclockwise to loosen

Clockwise to tighten18 MAINTENANCE GUIDE No Description Daily Weekly Monthly Quarterly Annually

Keep machine clean: Wipe machine down with clean & dry fabric to clear dirt & sweat.

Wipe Anti-rust cream or similar on the seat post set, handlebar set

3 Visual check X 4 Check security of handle bar post & seat post X 5 Check security of saddle X 6 Remove handlebar post and clean tube X 7 Remove seat post and clean tube X 8 Check brake pads for wear-align X 9 Check brake adjustment X 10 Check security of all knobs & release lever X 11 Check toe straps for signs of wear X 12 Check crank bolts and re-tighten X 13 Make sure pedals are screwed in X 14 Check the magnetic holder in correct position X 15 Check belt tension X 16 Check bottom bracket X 17 Check ywheel bearings X 18 Full service-frame inspection X Adjusting the belt tension – the belt is made of a exible material. It will relax with frequent use and time. To restore belt tension, use the following steps:

1. Loosen the bolts (45)(50)(67), and take o the outer chain guard (3) and front chain cover (49)(59).

2. Loosen nuts (41).

3. You can adjust tension by turning the adjuster bolt (60) clockwise or counterclockwise. It is suggested to rotate in 1/4 turns each time. Rotating too much will cause the tension to become too tight which will damage the axle and bearing. 4. Make sure that the ywheel keeps parallel with frame while the distance on two sides between the ywheel and magnet are the same.

5. After nishing the above steps, secure the nut cap on both sides. Make sure that the nut caps are tight and xed.19

GENERAL: is console has an LCD screen which displays; RPM/Average RPM, Heart Rate/Average Heart Rate (optional), KCAL, Watts/Average Watts, Distance, Time and Load.

When the machine is not in use, the display shows "Sleep". e display will automatically switch on when exercise is started. e display will automatically switch o after 60 seconds of inactivity. DISPLAY FEATURES: RPM Measures average revolutions per minute HEART RATE Average Heart Rate - a wireless chest belt is required to use the heart rate function. KCAL Kilocalories burned WATT Average watts - amount of watts being generated LOAD e level of magnetic resistance (16 levels) TIME Amount of time spent exercising DISPLAY FUNCTIONS When exercising, the value shown is the current value. When exercise is stopped, the average value is shown. Example, if you are pedaling, the display will show current RPM, and when you stop pedaling, it will show the average RPM value. is applies to Watts, RPM and Heart Rate.

• When exercising, in the KCAL/WATT window will display KCAL for 4 seconds then Watts for 8 seconds and will repeat the cycle.

• When exercising in the Time/Distance window, it will display Time for 4 seconds then Distance for 8 Seconds and will repeat this cycle.

• ere is no speed in MPH on this computer.

• When exercise is stopped or there is no Heart Rate Signal within3-8 seconds, the value becomes 0.21

BH North America will repair or replace, free of charge, at its option, parts that are defective as a result of material or workmanship. Lifetime warranty coverage on frame and three (3) years on other parts. Labor warranty coverage is two (2) years. Warranty covers the original consumer purchaser only. *Club Commercial Warranty Disclaimer: For all dues paying facilities, regardless of usage. COMMERCIAL WARRANTY* BH North America will repair or replace, free of charge, at its option, parts that are defective as a result of material or workmanship. Lifetime warranty coverage on frame and ve (5) years on other parts. Labor warranty coverage is two (2) years. Warranty covers the original consumer purchaser only. *Commercial Warranty Disclaimer: For non-dues paying facilities, with less than 8 hours of use per day. RESIDENTIAL WARRANTY BH North America will repair or replace, free of charge, at its option, parts that are defective as a result of material or workmanship. Lifetime replacement warranty coverage on frame and ten (10) years on other parts. Labor warranty coverage is two (2) years. Warranty covers the original consumer purchaser only.

COSMETICS PARTS DISCLAIMER

For all products and all level of warranty, cosmetic parts shall be warrantied for 1 year from date of purchase against manufactures defect. "Cosmetics" includes: External plastics, overlays/decals and covers.

THIS WARRANTY DOES NOT COVER

• Pre-delivery set-up.

• Components that require replacement due to dirt or lack of regular maintenance.

• Repairs necessary because of operator abuse or negligence or the failure to operate and maintain the equipment according to the instructions contained in the Owner’s Manual. WARRANTY FOR WARRANTY REPAIRS, PLEASE DO NOT TAKE YOUR MACHINE BACK TO THE RETAIL STORE. CONTACT BH FITNESS FIRST. For more detailed warranty information or to register your product warranty easily online, visit our website at: www.BHFitnessUSA.com24 LK700IC GUIDE D'UTILISATION POUR LE SERVICE, VEUILLEZ PRENDRE CONTACT AVEC BH FITNESS

*36A - Flywheel Axle Assembly - Includes all parts in this view45