BH LK700X Manuale utente
OWNER’S MANUAL
LK700X CORE
Important: Read all instructions carefully before using this product. 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
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TABLE OF CONTENTS
Title Page
Introduction 03
Warnings and Labels 04
Safety Information 05
Exercise Instruction 06
Training Guidelines 07
Suggested Stretches 11
Assembly Instructions 13
Maintenance and Cleaning 27
Exploded View Drawing 29
Parts List 30
Warranty 31
French / Français 32
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 CustomerSupport@BHNorthAmerica.com.
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.
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WARNINGS AND LABELS SAFETY INFORMATION
PRECAUTIONS
This recumbent bike 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 Bladez 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. This machine was designed for a maximum user weight of 330 lbs (150 kgs)
18. The 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.
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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
interests.
8. Start slowly and work your way up to a comfortable pace.
9. Be sure to cool down after your workout.
EXERCISE INSTRUCTION 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.)
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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.
HEART RATE
As you exercise, your heart beat 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 for you. When
starting, you can get a good training effect 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 efciency. Some of its natural loss is won
back as tness improves. The 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
The 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. This 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.
The 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. The
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 affect it; (2) your pulse rate is a guide, don’t
become a slave to it.
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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.
WHAT TO WEAR
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.
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 STRETCHES
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INNER THIGH 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 STRETCHES ASSEMBLY INSTRUCTIONS
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STEP 1 STEP 2
STEP 3
134 x 12
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STEP 6STEP 4
STEP 5
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