LK700X CORE - Elliptical bike BH FITNESS - Free user manual and instructions

USER MANUAL LK700X CORE BH FITNESS

Important: Read all instructions carefully before using this product. Register your product warranty online at: www.BHFitnessUSA.com. Retain this owner’s manual for future reference. BH FITNESS | 620 N. 2nd Street, St. Charles, MO 63301 p.636-487-0050 | www.BHFitnessUSA.com | www.BHFitnessCanada.caRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

Title .........................Page Congratulations ................02 Maintenance And Cleaning .......02 Warning Labels .................03 Safety Information ..............04 Exercise Instruction .............05 Training Guidelines .............06 Suggested Stretches ............10 Assembly Instructions ...........12 Exploded View Drawing ..........29 Parts List ......................31 Warranty ......................32 French / Français ...............33 CONGRATULATIONS Congratulations on your purchase of BH Fitness equipment. We hope you appreciate the style, quality, and value that exercisers around the world have come to expect from BH Fitness. If you have any questions, concerns or product issues please call our Customer Service Team at 1-866-325-2339 or email us at [e-mail]. Carefully read through the instructions contained in this manual. They 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.

MAINTENANCE AND CLEANING

Care has been taken to assure that your equipment has been properly adjusted and lubricated at the factory. It is not recommended that the user attempt service on the internal components. Instead, seek service from an authorized service center. However, you may clean the outer surface. Use a soft cloth, dampened with warm water. Do not use aerosol sprays or pump bottles as they may deposit sediments upon the console surface. The use of harsh chemicals will destroy the protective coating and cause a static build-up that may damage the some of the components.3 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 WARNINGS AND LABELSRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

SAFETY INFORMATION PRECAUTIONS This 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 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. This machine must only be used for the purposes described in this manual. DO NOT

use accessories that are not recommended by BH Fitness. Read manual prior to use and follow all warnings and instructions.

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. Misuse of this machine may result in serious injury.

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. Keep a perimeter of 3 feet (1 meter) around the machine before operating the

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. Replace warning labels if damaged, illegible or removed.

17. This machine was designed for a maximum user weight of 300 lbs (136 kgs)

18. The machine can only be used by one person at a time.5

Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 Use of the machine offers various benets; it can improve tness, muscle tone and when used in conjunction with a calorie controlled diet, it can 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 doctor.

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. Get on the equipment slowly and securely.

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

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

9. Be sure to cool down after your workout.

EXERCISE INSTRUCTIONRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

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 efciency

• Decreased risk of coronary heart disease

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

• Delaying the physiological effects of age

• Reduction in stress, increase in self-condence, etc. There are several components of physical tness and each is dened below. STRENGTH The capacity of a muscle to exert a force against resistance. Strength contributes to power and speed. MUSCULAR ENDURANCE The 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 The 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 The most essential component of physical tness. It is the efcient 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. This means “without oxygen” and is the output of energy when the oxygen supply is insufcient to meet the body’s long term energy demands. (For example, a 100 meter sprint.)7 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 TRAINING GUIDELINES OXYGEN UPTAKE The effort 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 effect 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

This is the minimum level of exercise which is required to produce signicant improvements in any physical tness parameter. OVERLOAD This is where you exercise above your comfort level. The 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 Different forms of exercise produce different results. The type of exercise that is carried out is specic to the muscle groups being used and to the energy source involved. There is little transfer of the effects of exercise, i.e. from strength training to cardiovascular tness. That 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 effort 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 calisthenic type exercise.

WARM DOWN OR COOL DOWN

This 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.Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

HEART RATE As you exercise, your heart rate increases. This 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. Depending on the individual, when starting an exercise program, you can achieve good training results 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 heart rate. 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, your maximum heart rate is calculated by subtracting your age from 220. As you increase in age, your heart, like other muscles, loses some of its efciency. Some of this loss can be won back as tness improves.

HOW TO CALCULATE YOUR HEART RATE

Immediately after exercising, take your heart rate by applying two ngers to your wrist or carotid artery in the neck. Count the beats for ten seconds. Multiply the number of beats times 6 to calculate your current heart rate in BPM (beats per minute). Ten seconds is long enough for accuracy. Since heart rate slows as you recover, a count longer than ten seconds isn’t as accurate. The following tables are guides for target heart rate per beginning tness and above average tness levels based on your age.

AGE GROUP 25 30 35 40 45 50 55 60 65 10 Second Count 26 26 25 24 23 22 22 21 20 Heart Rate In 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. Don’t be concerned with day to day variations in your pulse rate. Being under pressure or not enough sleep can affect it. Your pulse rate is a guide, don’t become obsessed with it. TRAINING GUIDELINES9 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 MUSCLE SORENESS For the rst week or so, muscle soreness may be the only indication you have that you are on an exercise program. This, 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. This 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. The extra weight you lose is body uid and will be replaced with the next glass of water you drink. Always wear a pair of 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 off halfway through and then restart at the same place later on without going through the warm-up stage again. The rest period required between exercises may vary from person to person. TRAINING GUIDELINESRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

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. Then 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 STRETCHES11 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

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 STRETCHESRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

ASSEMBLY INSTRUCTIONS13 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 ASSEMBLY INSTRUCTIONS PARTSRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

PACK MATERIAL ASSEMBLY INSTRUCTIONS15 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 ASSEMBLY INSTRUCTIONS STEP 1Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

ASSEMBLY INSTRUCTIONS STEP 217 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 ASSEMBLY INSTRUCTIONS STEP 3Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

STEP 4 ASSEMBLY INSTRUCTIONS19 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 STEP 5 ASSEMBLY INSTRUCTIONSRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

STEP 6 ASSEMBLY INSTRUCTIONS21 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 STEP 7 ASSEMBLY INSTRUCTIONSRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

STEP 8 ASSEMBLY INSTRUCTIONS23 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 STEP 9 ASSEMBLY INSTRUCTIONSRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

STEP 10 ASSEMBLY INSTRUCTIONS25 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 STEP 11 ASSEMBLY INSTRUCTIONSRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

STEP 12 ASSEMBLY INSTRUCTIONS27 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 STEP 13 ASSEMBLY INSTRUCTIONSRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

STEP 14 ASSEMBLY INSTRUCTIONS29 Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 EXPLODED VIEW DRAWINGRegister your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217

Register your product warranty online at: www.BHFitnessUSA.com Questions regarding warranty and parts call: 636.634.2217 PARTS LIST To order replacement parts: provide your customer service representative with the product model number and the part number located on the Parts List below, along with the quantity you require.

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 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. COMMERICAL 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 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.

• Expendable items which become worn during normal use.