LK500RW - Rowing Machine BH FITNESS - Free user manual and instructions

USER MANUAL LK500RW 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.comTABLE OF CONTENTS Title Page Introduction 03 Warnings and Labels 04 Safety Information 05 Exercise Instruction 06 Training Guidelines 07 Workout and Stretching 11 Overview 13 Assembly Instructions 14 Console Overview 20 Console Operations 21 Exploded View Drawing 27 Parts List 28 Warranty 303 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. ey provide you with important information about assembly, safety, tness and use of the machine. Please read ALL the safety information contained in the following pages.4

Keep hands and fingers clear of this area.5 SAFETY INFORMATION PRECAUTIONS is rower 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 rower. 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 rower is kept.

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

exercising. SEEK IMMEDIATE MEDICAL ATTENTION!

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

4. Do not place hand or objects in or near any openings.

5. Wear clothing suitable for doing exercise. Do not wear baggy clothing. Always wear athletic shoes

when using the rower and tie the laces securely.

6. is rower 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 rower.

8. Do not use the rower if it is not working correctly.

9. Before using the rower, thoroughly inspect the equipment for proper assembly.

10. Keep a clear perimeter of 3 feet (1 meter) around the rower before operating the equipment.

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

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

13. Use only the tools provided to assemble this rower.

14. is rower was designed for a maximum user weight of 300lbs (136 kgs).

15. e rower can only be used by one person at a time.

16. Do not use this rower outside.

17. Do not use the rower if the main electrical cord becomes damaged or worn. Keep the main electrical

cord away from hot surfaces. 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 rower oers various benets; it can improve tness, muscle tone, exibility and circulation. 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. Exercise at recommended 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 baggy

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

5. Get on to the equipment slowly and securely.

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

workout interests. 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 calisthenic 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 OVERVIEW14 ASSEMBLY INSTRUCTIONS STEP 1: Remove Components Remove the components. Lay the machine and packaging on the oor as shown in Figure 1. Remove the components D & E from inside the polyfoam as shown and set aside for further assembly. Replace the polyfoam blocks in their original positions. Flip the packaged assembly up 90 degrees as shown in Figure 2. STEP 2: Front Stabilizer Assembly Place the front stabilizer (B) onto the main frame and tighten into place using 4 screws (J1) and 4 washers (J2). USE TOOL FIGURE 1 FIGURE 2

POLYFOAM(1)15 STEP 3: Pedal Connection Tube Assembly Flip the main frame over so it rests on the stabilizer as shown below. Remove the polyfoam blocks and set aside. Install the Pedal Connection Tube (G) to the main frame (A) using 4 screws (J1) **Before pulling the rope for exercise, it is necessary to remove the strap holder rst (see inset) STEP 4: Assemble Saddle With Upper Slide Track Install the Saddle (E) onto the Upper Slide Track (D) using 4 screws (J1) as shown. en using 6 screws (J1), attach the Upper Slide Track (D) with the Main Frame (A) FIGURE 4 FIGURE 3 POLYFOAM(3) POLYFOAM(4)

STRAP HOLDER16 STEP 5: Assemble the Rear Stabilizer Lift the Upper Slide Track (D) o the ground and t the Rear Stabilizer (C) into place. Use 6 Screws (J1) to tighten the Rear Stabilizer (C) into place on the Upper Slide Track (D) STEP 6: Pedal Assembly and Adjustment Slide the Right Pedal (F1) onto the Pedal Connection Tube (G). Use 1 screw (J1) and 1 washer (J2) to secure it in place. For Pedal adjustment loosen the nut (F10) and the knob (F9), move pedal to desired position and retighten the nut (F10) and knob (F9). Repeat steps for Left Pedal assembly and Adjustment. **IMPORTANT** Be sure to install pedals on the correct side so that the heel cup is at the back of the pedal as shown. Otherwise you will experience slipping and could fall out of the pedals. FIGURE 5 FIGURE 617 STEP 7: Folding the Machine for Storage It is advised that two people perform the following steps to prevent injury. Loosen the knob (A4) then pull it down. Fold the Slide Track up as shown, then retighten the knob. IMPORTANT: Hold the Slide Track in the upright position until it is conrmed that the knob (A4) has been tightened completely. Failure to do so could cause risk of injury. To unfold for use, simply reverse these steps, using two people for safety. STEP 8: Power Considerations Take consideration to place the machine near a power outlet. Plug the power adapter into the outlet and the adapter cord into the plug on the machine as shown. FIGURE 7 FIGURE 8 It is highly recommended for two people to fold and unfold to prevent injury.18 STEP 9: How to Move the Machine e front stabilizer has built-in wheels for convenience. Stand at the front of the machine and lift until the weight of the machine shifts to the transportation wheels. e machine is now ready to be moved to a new location. When moving the rowing machine, please make sure the wheels are moving across a level surface. STEP 10: Console and Pedal Strap Adjustment e console angle is adjustable as shown. Retighten once desired position is found using the 8mm tool. STEP 11: Pedal Strap Adjustment Put foot into pedal (F1) and tighten the strap (F13) Repeat for the other side pedal strap adjustment.19 Tighten the Pedal Strap (F13) securely after you have found a position that is just right for you. STEP 12: Slide Adjustment ere are 3 screws (E9 x 1 and E3 x 2) under the Saddle as shown below. Loosen the middle screw (E9) then adjust the other 2 screws (E3) to loosen or tighten the sliding action of the saddle based upon personal preference. After you are comfortable with your settings, lock them into place by tightening the middle screw (E9) TOOL

QUICK START Once the rowing machine has been turned on, press the START/STOP button to begin your workout in MANUAL mode. If you need to reset the rower, press the reset key for 2 seconds. PROGRAM MODE After pressing the reset button for 2 seconds to restart the machine, use the UP/DOWN buttons to set up your user data by selecting any option between U0-U4. Please enter your GENDER / AGE / HEIGHT / WEIGHT then press ENTER to conrm. en select MANUAL / PROGRAMS / WATT / USER / HRC / RACE. Follow the instruction below in regards to MANUAL / PROGRAMS / WATT / USER / HRC / RACE. MANUAL To access Manual Mode, follow the steps in the diagram below.22 PROGRAM To access Program Mode, follow the steps in the diagram below.

PRESS ENTER23 WATTS CONSTANT To access Watts Mode, follow the steps in the diagram below.24 USER To access User Mode, follow the steps in the diagram below.25 H.R.C. HEART RATE CONTROL - Select your own target Heart Rate by choosing from one of the preset programs: 55%, 75%, or 90%. Please enter you age into the User Data to ensure that your target Heart Rate is set correctly. e words "HEART RATE" will ash when you have reached your target heart rate according to the program that you have chosen.

I. 55% - Diet Program

II. 75% - Health Program

RECOVERY When you have nished your workout, press RECOVERY. For this function to operate properly, you must wear a wireless Heart Rate chest strap. TIME will countdown from 1 minute and then your tness from F1 to F6 will be displayed. Note: During recovery no other displays will operate.

Press UP/DOWN button to adjust SPM and DISTANCE or PC. Press start to begin the race distance, the result is WIN or USER LOSE. Score Condition Heart Rate (From test HR minus end HR) F1 Excellent Above 50 F2 Good 40-49 F3 Average 30-39 F4 Fair 20-29 F5 Poor 10-19 F6 Very Poor under 1027

No. Descriptions Qty No. Descriptions Qty LK500RW - A41 TENSION BELT COVER (L) 1 LK500RW - F2-4 PEDAL FRONT COVER (L) 1 LK500RW - A42 CHAIN COVER(R) 1 LK500RW - F3 PEDAL PLATE (R) 1 LK500RW - A43 SCREW 3/16”*1/2” 6 LK500RW - F4 PEDAL PLATE (L) 1 LK500RW - A44 SCREW 3/16”*5/8” 11 LK500RW - F5 PEDAL BRACKET (L) 1 LK500RW - A45 CHAIN COVER(L) 1 LK500RW - F6 PEDAL BRACKET (R) 1 LK500RW - A46 FRAME OF TENSION BELT 1 LK500RW - F7 BUSH (T021F) 4 LK500RW - A47 SCREW M5*12 2 LK500RW - F8 SCREW M5*8 12 LK500RW - A48 SCREW M8*16 4 LK500RW - F9 KNOB 3/8” 2 LK500RW - A49 SCREW 1/8”*1/2” 4 LK500RW - F10 NUT 3/8 2 LK500RW - A50 SPRING BOX COVER 1 LK500RW - F11 WASHER Φ3/8”*2T*Φ23 4 LK500RW - A51 HANDLE FIXED SEAT 1 LK500RW - F12 MESH BELT CLAMP 6 LK500RW - A52 SCREW M5*45 2 LK500RW - F13 PEDAL COVER 2 LK500RW - G PEDAL TUBE CONNECTION 1 LK500RW - F14 SCREW 5/32*5/8 6 LK500RW - G1 SCREW M8*20 2 LK500RW - H4 SENSOR WIRE 1 LK500RW - G2 NUT M8 2 LK500RW - J1 SCREW M8*16 26 LK500RW - G3 SCREW 3/16”*1 1/4” 1 LK500RW - J2 WASHER 8 8 LK500RW - G4 BUMPER 2 LK500RW - K ADAPTOR 1 LK500RW - H CONSOLE 1 LK500RW - L CHEST STRAP 1 LK500RW - H1 SENSOR WIRE 1 LK500RW - L1 SCREW M8*10 1 LK500RW - H2 MOTOR 1 LK500RW - L2 WASHER 8 1 LK500RW - H3 DC WIRE 1 LK500RW - L3 WHEEL 230 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 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.

LIMITED 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. BH North America Corporation 20155 Ellipse Foothill Ranch, CA 92610 Phone: [phone]; Toll Free: 866.325.2339; Fax: [phone] Web: www.BHFitnessUSA.com Mon - Fri 8am - 5pm PST WARRANTY Register your product warranty easily online at: www.BHFitnessUSA.com31 GUIDE D'UTILISATION EN CAS DE PROBLÈME TECHNIQUE, VEUILLEZ PRENDRE CONTACT AVEC BH FITNESS

Keep hands and fingers clear of this area.35