LK700FB - Indoor bike trainer BH FITNESS - Free user manual and instructions

USER MANUAL LK700FB 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

LK700FBTABLE OF CONTENTS

Title Page Introduction 03 Warnings & Labels 04 Safety Information 05 Exercise Instruction 06 Training Guidelines 07 Workout and Stretching 11 Packing List 13 Assembly DIagram 15 Assembly Instructions 16 Console Overview 21 Console Operations 22 Exploded View Drawing 28 Parts List 29 Warranty 313 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

Keep hands and fingers clear of this area. 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 330 lbs/149.7 kgs. This product should always be used on a level surface. Replace label if damaged, illegible or removed.

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 330 Lbs (150kg)

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 PACKING LIST14 HARDWARE PACK15 ASSEMBLY DIAGRAM16 ASSEMBLY INSTRUCTIONS

STEP 1. ATTACHING THE STABILIZERS

Attach the Front Stabilizer (J) to the Main Frame (C) and secure it with 4 Screws (B-5), 4 Flat Washers (B-6). Attach the Rear Stabilizer (K) to the Main Frame (C) and secure it with 4 Screws (B-5), 4 Flat Washers (B-6). Secure the bolts with the Allen wrench provided.

STEP 2. ATTACHING THE PEDALS

Attach the Left Pedal (C-32L) onto the left crank by turning counterclockwise. Use the wrench part of the Screwdriver provided to tighten. Attach the Right Pedal (C-32R) onto the right crank by turning clockwise. Use the wrench part of the Screwdriver provided to tighten.18

STEP 3. ATTACHING THE CONSOLE

Unscrew the 4 Screws (A-1) from the rear of the Console (A) and set aside. Connect the console cables from the back of the Console (A) to the Sensor Wire (C-13). Attach the Console (A) to the console bracket with 4 Screws (A-1). Assemble the Rear Console Cover (A-2) to the frame with 2 Screws (B-1).

C-13 A-1 B-1 A-2 2x 4x19 STEP 4. ATTACHING THE HANDLEBARS AND SIDE SHAFTS Attach the Left Handlebar (H-1) onto the Main Frame (C) and use the 19mm side of Wrench provided to tighten. Use the same procedure to attach the Right Handlebar (I-1). Slide the Left Side Shaft (G-1) on the inside of the Left Handlebar (H-1) and secure with Bolt (B-2), Bushing (B-4) and Nylon Nut (B-3). Use the Spanner Wrench and Allen Wrench to secure the Left Side Shaft (G-1). Use the same procedure to attach the Right Side Shaft (I-1).

AND ATTACHING THE SEAT

Slide the Seat (F-8) onto the Seat Rail (F-3) and align the Seat (F-8) so it is straight and level. en tighten the nuts on both sides of the Seat(F-2) with the Box Wrench provided. Insert the Seat Tube (F-3) into the Main Frame (C), choose the desired position and tighten the knob (C-2), but not fully tight. Adjust the Seat Tube (F-3) up and down until you hear a “click”. is is the pin on the Adjustment Knob (C-2) seating into the adjustment holes on the Seat Tube (F-3). When the Adjustment Knob is seated, tighten rmly. Note: To adjust the seat up and down loosen the Adjustment Knob about 3 turns then pull out on the knob (it is spring loaded). en adjust the Seat Tube (F-3) up or down and release the Adjustment Knob when you get to the desired position. Make sure the Adjustment Knob is seated, pull up on the Seat Tube until you hear a “click”. If you cannot move the seat post up it is secure and then tighten the adjustment knob. **To adjust the seat forward and backward, loosen the Seat Slider Knob (F-5) and slide the seat forward or backward. Once to the desired position, tighten the Seat Slider Knob (F-5). F-5 C21 CONSOLE OVERVIEW22

• Displays user workout time.

• Displays range 0:00 ~ 99:59 SPEED

• Displays user workout speed.

• Displays range 0.0 ~ 99.9 DISTANCE

• Displays user workout distance.

• Displays range 0.0 ~ 99.9 CALORIES

• Displays calories consumption during workout .

• Displays range 0 ~ 999 HEART RATE

• Displays user pulse during workout .

• When user pulse exceed preset target value, monitor will alarm with Bi-bi sound. RPM

• Revolution per minute.

• Displays range 0 ~ 999 WATT

• Displays power consumption during workout.

‧ Adjusts function value or selection up. Down ‧ Adjusts function value or selection down. Mode ‧ Conrms setting or selection. Reset ‧ Hold for 2 seconds, monitor will reboot. ‧ During setting or Stop mode, press Reset to go back to main menu. Start ‧ Starts workout. Stop ‧ Stops workout. Recovery ‧ To test heart rate recovery status.23

Use the UP & DOWN keys to select a USER from U1~U4. Press MODE to conrm. Set Gender/ Age/ Height/ Weight. Once set the display will go to the Program menu.

WORKOUT MODE SELECTION

Use UP&DOWN KEY to select workout mode as: Target Time/ Target Distance Target Calories/ Target H.R./ Target Watt/ Watt Program. OPERATION PROCEDURE : POWER ON Install 4PCS AA batteries.e monitor will power on along with a beep sound for 1 second. e LCD will show all segments for 2 seconds, then display the wheel diameter and unit type (miles or kilometers) for 1 second. Finally, the display will go to the USER setting mode. Without any signal input for 4 minutes the monitor will go into Sleep mode. Press any key to wake up monitor.

1. Press the START button to start working out immediately. e TIME

will begin to count up and DISTANCE/ CALORIES/ RPM/ SPEED/ WATT/ RPM & HEART RATE will display the values accordingly.

2. e character animation only shows the USER, it will skip to next

gure every 0.1KM (or ML).

3. Press STOP button to stop workout. When the STOP icon is blinking

all values will remain. To resume Program, press START.

4. In STOP mode press the RESET button and the monitor will return to

the program screen.24

2. TIME begins to count down from the Target value, DISTANCE/

CALORIES/ RPM/ SPEED/ WATT/ RPM & HEART

3. RATE will display the values accordingly.

4. e character animation only shows the USER, it will skip to next

gure every one fth of the preset Time.

5. Press STOP button to stop the workout. When the STOP icon is

to the program screen.

2. DISTANCE begins to count down from Target value, TIME/

CALORIES/ RPM/ SPEED/ WATT/ RPM & HEART RATE will display the values accordingly.

3. e character animation only shows USER, it will skip to next gure

every one fth of the preset Distance.

4. Press STOP button to stop the workout. When the STOP icon is

to the program screen. TARGET CALORIES

2. CALORIES begin to count down from the Target value, TIME/

DISTANCE/RPM/SPEED/WATT/RPM & HEART RATE will display the values accordingly.

3. e character animation only shows the USER, it will skip to next

gure every one fth of the preset Calories.

4. Press STOP button to stop the workout. When the STOP icon is

to the program screen.25 TARGET HR

2. TIME begins to count up, DISTANCE/ CALORIES/ RPM/

SPEED/ WATT/ RPM & HEART RATE will display the values accordingly.

3. e character animation only shows the USER, it will skip to next

gure every 0.1KM (or ML).

4. When the actual PULSE value is less than the Target Pulse the

icon will ash telling you to speed up. When e actual PULSE value is higher than the Target Pulse the icon will ash telling you to slow down.

5. Press the STOP button to stop the workout. When the STOP

icon is blinking, all values will remain. To resume Program, press START.

6. In STOP mode press the RESET button and the monitor will

return to the program screen. WATT PROGRAM

1. Use the UP&DOWN keys to select the WATT PROGRAM. Once in the WATT PROGRAM, select

a diculty level. Use the arrow UP&DOWN keys to select: Beginner --> Advance --> Sporty, press MODE to conrm.

3. TIME begins to count down from the Target value, DISTANCE/ CALORIES/ RPM/ SPEED/

WATT/ RPM & HEART RATE will display the values accordingly.

4. e character animation will skip to display next gure every one fth of the preset Time.

1. Use the UP&DOWN keys to set the TARGET WATT (preset

value=100) press START to enter the Target Watt mode.

2. TIME begins to count up, DISTANCE/ CALORIES/ RPM/

SPEED/ WATT/ RPM & HEART RATE will display the value accordingly.

3. e character animation only shows the USER, it will skip to next

gure every 0.1KM (or ML).

4. When the actual WATT is lower than the Target Watt, the symbol

will ash to remind the user to increase speed. When the actual WATT is higher than the Target Watt the symbol will ash to remind user decrease speed.

5. Press STOP button to stop the workout. When the STOP icon is

to the program screen.26

5. When USER WATT is 10% less than Coach WATT, the Coach gure will precede one position. When

the USER WATT is over 10% more than the Coach WATT the Coach gure will fall behind one position. If the WATT discrepancy is within plus or minus ±10% the Coach and USER are in same position.

6. Press STOP button to stop the workout. When the STOP icon is blinking, all values will remain. To

resume Program, press START.

7. In STOP mode press the RESET button and the monitor will return to the program screen.

INTERVAL Use the UP/Down to select from the 3 Interval Selections: 20/10 --> 10/20 -->CUSTOM

1. (20-10): Work for 20 seconds and rest for 10 seconds (8 repetitions).

A. Select (20-10) then press START to begin. B. Work time counts down from 20 seconds. C. en rest time counts down from 10 seconds – there is a beep every second in rest time. D. Rest and Work continue for 8 segments and then the program ends.

2. (10-20): Work for 10 seconds and rest for 20 seconds for (8 repetitions).

A. Select (10-20) then press START to begin. B. Work time counts down from 10 seconds. C. en rest time counts down from 20 seconds – there is a beep every second in rest time. D. Rest and Work contour for 8 segments and then the program ends.27

3. CUSTOM: User can set up the time for Work and Rest.

A. Select CUSTOM and Press Mode to enter. B. SET ROUND comes up on the display. Use the UP/DOWN keys to select how many exercise segments desired. C. Press MODE to set Work Time. Use the UP/DOWN keys to set Work time. D. Press MODE to set Rest Time. Use the UP/DOWN keys to set Rest time. E. Press START to begin. F. Work time counts down until complete. G. en Rest time counts down until complete, there is a beep every second in rest time. H. e program will continue until the set number of segments is completed.28

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 one (1) year. 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 four (4) years on other parts. Labor warranty coverage is one (1) year. 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 ve (5) 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.com32 LK700FB GUIDE D'UTILISATION POUR LE SERVICE, VEUILLEZ PRENDRE CONTACT AVEC BH FITNESS

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