S3IC - Indoor bike trainer BH FITNESS - Free user manual and instructions

USER MANUAL S3IC BH FITNESS

S3IC 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.bhtnessusa.comTABLE OF CONTENTS Title Page Introduction 03 Safety Information 04 Exercise Instruction 05 Training Guidelines 06 Suggested Stretches 10 Assembly Instructions 12 Exploded View Drawing 19 Parts List 20 Console Overview 21 Maintenance and Cleaning 23 Warranty 243 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 on the following page.4 SAFETY INFORMATION PRECAUTIONS is equipment 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. is 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 equipment.

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

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

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.5 Use of the machine oers 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

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

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

9. Be sure to cool down after your workout.

EXERCISE INSTRUCTION6 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.)7 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.8 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.9 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. Always 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.10 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 STRETCHES11 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 STRETCHES12

Detach the shipping supports (metal pieces attached with 2 screws) – under the front and rear stabilizers. Discard the supports and screws. Follow the gure below and attach the Front Stabilizer (8) and Rear Stabilizer (7) under the Main Frame (1) with 4 pcs of Hex Screws (34), 4 pcs of Flat Washer (33) by using the supplied Allen wrench for fastening. STEP 2

INSTALL LEFT AND RIGHT PEDALS

read the Left Pedal (35-L) onto the crank and tighten counterclockwise with the wrench provided. read the Right Pedal (35-R) onto the right crank and tighten clockwise to secure.14 STEP 3

ASSEMBLE THE HANDLEBAR

POST Loosen the Handle (66-A), and slide the Handlebar Post (4) into the housing on the Main Frame (1) and re-tighten the Handle (66-A). STEP 4

ASSEMBLE THE HANDLEBAR

Attach the Handlebar (5) to the Handlebar Post (4) and tighten it with the Handle (66-B) and Flat Washer (bigger and thicker) (67).15 STEP 5

ASSEMBLE THE SEAT POST

Loosen the Handle (66-C) and slide the Seat Post (2) into the housing on the Main Frame, then re-tighten the Handle (66-C). STEP 6

Loosen the Pop Pin (23) and pull the Pop Pin (23) down, then slide the Seat Slider (3) into the Seat Post (2). Release the Pop Pin (23) and re-tighten. Slide the Seat (22) onto the post on the Seat Slider (3). Adjust and align the seat and then secure by tightening the 2 nuts on the bottom of the seat with the wrench provided.16 STEP 7

ATTACHING THE COMPUTER

ere are 2 Screws (72) on the Handlebar, unscrew them. With screws (72) take the Console Mount (81) and secure it to the Handlebar (5). Take the Console (80) and pop the back o. Install the Batteries provided, then put the back on the Console (80). ere is a Screw (82) on the back of the Console, take it out. Slide the Console (80) onto the Console Mount (81) and secure with the Screw (82) to the Console Mount (81). Now plug in the Sensor Cable (83) to the connection in the Console (80).17 STEP 9 SAFETY INSPECTION Before nishing installation, please inspect all the screws and nuts carefully to make sure all of them tightened. STEP 8

INSTALL THE WATER BOTTLE HOLDER

ere are 2 Screws (72) and 2 Washers (70) mounted in the right fork of the bike, take them out. Align the Water Bottle Holder (65) with the holes on the right fork and secure with 2 Washers (70) and 2 Screws (72). NOTICE

1. Inspect all the Nuts, Nut Caps and Pedals

and re-tighten as needed regularly and inspect the equipment periodically. Should you nd any defective parts, replace them immediately. Don’t exercise until they are repaired.

2. Pay more attention to normal wear on

parts. As in the following gure, please inspect the Brake Pad (24) to make sure that it is in good working condition before exercise. If it is not, please replace it.18

3. Before exercise, please inspect the Pedals to make sure that they are not loose,

please repeat installation Step 2 if they are loose.

4. Please adjust the Hexagon Nut by using the Open Wrench if the Seat (22) is loose.

5. If you need to move the bike, use the tips of the Handlebar (5) and tilt the bike

forward onto the wheels (21) and transport the bike to the desired location.19

e display will show all data upon pedaling. Once pedaling stops, the LCD will blink, displaying the latest data before pedaling stopped. e display will turn o once pedaling has stopped for over 45 seconds.

MILES/KILOMETER SETTINGS

To change Mile/Kilometer setting please follow the steps below:

1. Remove the back of the console

2. Remove the batteries

3. Locate the two small switches in the back of the console

4. When switch “1” is set to the “ON” position, the unit is in miles

5. To change to Kilometers ip the “2” switch to “ON” and the “1” switch is “OFF”

(or opposite to the “1” switch)

1. SPEED - Located on top of the LCD display. Shows current speed with pointer.

2. TIME - Shows total time of the workout. Range: 00:00~99:59 minutes.

3. RPM - Revolutions Per Minute. Range: 0~140. If RPM exceeds 140, LCD will show

"STOP" as a safety reminder.

4. CALORIES - Shows calories consumed during workout. Range: 000.0~999.9.

LCD will show heart rate (chest strap not included). Range: 60~ 240 BPM.23 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. e use of harsh chemicals will destroy the protective coating and cause a static build-up that may damage the some of the components.

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 one (1) year. Warranty covers the original consumer purchaser only.

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.