OWNER`S MANUAL
Contents
1. a qualified person or doctor 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 This machine was designed for a maximum user weight of 300 Lbs 136kg 17 The machine can only be used by one person at a time 18 The 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 LK500IC V4 EXERCISE INSTRUCTION Use of the machine offers various benefits it will improve fitness muscle tone and when used in conjunction with a calorie controlled diet it will help you lose weight Consult your doctor before starting any exercise program It is advisable to undergo a complete physical examination Work at the recommended exercise level Do not over exert yourself If you feel any pain or discomfort stop exercising immediately and consult your doctor Wear appropriate clothing and foo2. and the part number located on the Parts List below along with the quanity you require NO Description QTY NO Description LK500IC 1 Frame LK500IC 43 Axle Welding LK500IC 2 Back Base LK500IC 44 Sheath Of Inner Tube LK500IC 3 Braking Handle LK500IC 45 Sheath Of Handle Bar Post LK500IC 4 Flat Mat LK500IC 46 Hex Screw LK500IC 5 Inner Hexagon Flat Round Head Screw LK5001C 47 Left And Right Crank LK500IC 6 Front Base LK500IC 48 Crank Cover LK5001C 7 Pedal LK500IC 49 Bearing LK500IC 8 Handle Bar Post pe LK500IC 50 C Shaped Buckle LK500IC 9 Handle Bar LK500IC 51 Belt Plate LK500IC 10 Quick Handle LK500IC 52 Woolen Braking Pad LK500IC 11 Enlarged And Thicker Flat Washer LK500IC 53 Bearing 608 LK500IC 12 Cross Umbrella Head Self Tapping Screw LK500IC 54 Cap Nut LK500IC 13 Cross Umbrella Head Screw LK500IC 55 Larger Mat LK500IC 14 Flat Mat LK500IC 56 Cross Umbrella Head Screw LK500IC 15 Cross Countersink Screw LK500IC 57 Cross Umbrella Head Screw LK500IC 16 Cross Umbrella Head Self Tapping Screw LK500IC 58 Meter LK500IC 17 Braking Limited Block LK500IC 59 Cross Umbrella Head Screw LK500IC 18 Braking Screw LK500IC 60 8 Chimb Pj Belt LK500IC 19 Seat Post LK500IC 61 Magnet LK500I
3. 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 LK5OOIC V4 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 fitness 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 fit 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 find 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 efficiency Some of its natural loss is won back as fitness improves The following table is a guide to those who are starting fitness 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 t
4. 00IC 83 SPD Hardware LK500IC 42 Hex Flange Nut N PR IN NN R R N IN IN A A W WINJEPJE am a LEE lEP PJP le eI NIWININIAI NIA e LK500IC V4 WARRANTY 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 Ten 10 year warranty coverage on frame and three 3 year on other parts Labor warranty coverage is one 1 year Warranty covers the original consumer purchaser only LIGHT 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 Ten 10 year warranty coverage on frame and five 5 year on other parts Labor warranty coverage is one 1 year Warranty covers the original consumer purchaser only 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 year on other parts Labor warranty coverage is two 2 years 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 Repairs necessary because of operator abuse or negligence or the failure to operate an
5. C 20 Seat Slider LK500IC 62 Washer LK500IC 21 Seat LK500IC 63 Wave Mat LK500IC 22 Plastic Sheath LK500IC 64 Cap Nut LK500IC 23 Fivwheel Cover LK500IC 65 Flat Mat LK500IC 24 Braking Shrapnel LK500IC 66 Pressing Spring LK500IC 25 Base Leveler LK500IC 67 Hex Nut LK500IC 26 Tension Knob LK500IC 68 Sleeve LK500IC 27 Braking Pad Holder LK500IC 69 Fivwheel Axle LK500IC 28 Pulley Flywheel Front Driven LK500IC 70 Bearing LK500IC 29 Transportation Wheel LK500IC 71 Flywheel LK500IC 30 Hexagon Flat Round Head Screw LK500IC 72 Pressing Pole Welding LK500IC 31 Hexagon Hollow Bolt LK500IC 73 Pedal Cage LK500IC 32 Cap Of Stabilizer Tube LK500IC 74 Pedal String LK500IC 33 Hexagon Nut LK500IC 75 Water Bottle Holder LK500IC 34 Inner Screw Cap LK500IC 76 Cross Umbrella Head Screw LK500IC 35 Limited Axle LK5001C 77 Flat Mat LK500IC 36 Spring LK500IC 78 Nylon Nut LK500IC 37 Small Chain Cover LK500IC 79 Phillips Screw LK500IC 38 Fixed Patch Of Chain Cover LK500IC 80 Phillips Screw LK500IC 39 Flat Mat LK500IC 81 Upper Sensor Cable FPINIEIJEINININININJEJE INE JE OfeleleP le RainNRiR aa uaA NARRAN LK500IC 40 Nylon Nut LK500IC 82 Lower Sensor Cable H LK500IC 41 Big Chain Cover LK5
6. LK5001C OWNER S MA BH North America 20155 Ellipse Foothill Ranch California 92610 p 949 206 0330 f 949 206 0013 www BHFitnessUSA com LK500IC V4 TABLE OF CONTENTS Title Page Introduction 03 Warnings amp Labels 04 Safety Information 05 Exercise Instruction 06 Training Guidelines 07 Workout and Stretching 11 Overview 13 Assembly Instructions 14 Console Overview 18 Console Operations 19 Exploded View Drawing 20 Parts List 21 Warranty 22 LK500IC V4 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 CustomerSupport BHNorthAmerica com Carefully read through the instructions contained in this manual They provide you with important information about assembly safety fitness and use of the machine Please read ALL the safety information contained on the following page LK5OOIC V4 WARNINGS AND LABELS Keep hands and fingers clear of this area Misuse of this machine may result in serious injury s 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 pedal
7. aken with two index fingers 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 fitness 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 Dont push yourself too hard to reach the figures 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 fine Two final comments 1 dont 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 dont become a slave to it LK500IC V4 MUSCLE SORENESS For the first 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 fitness level A confirmation that you are on the correct program is a very slight soreness in most major muscle groups This is q
8. d maintain the equipment according to the instructions contained in the Owner s Manual For more detailed warranty information or to register your product warranty easily online visit our website at www BHFitnessUSA com FOR WARRANTY REPAIRS PLEASE DO NOT TAKE YOUR MACHINE BACK TO THE RETAIL STORE CONTACT BH FITNESS FIRST BH North America Corporation 20155 Ellipse Foothill Ranch CA 92610 Phone 949 206 0330 Toll Free 866 325 2339 Fax 949 206 0013 Web www BHFitnessUSA com Mon Fri 8am 5pm PST LK500IC V4
9. e The wheels located at the front of your unit make it easier to move it into a chosen position by lifting the rear of the unit up slightly and pushing it LK5OOIC V4 O A Z O O LK5OOIC V4 CONSOLE OPERATIONS GENERAL This console has a LCD which displays Speed RPM Calories Distance Time and Pulse optional POWER ON OFF The display will show all data upon pedaling Once pedaling stops the LCD will blink displaying the latest data before pedaling stopped The display will turn off once pedaling has stopped for over 45 seconds DISPLAY DATA SPEED Located on top of the LCD display Shows current speed with pointer TIME Shows total time of the workout Range 00 00 99 59 RPM Rotation Per Minute Range 0 140 If RPM exceeds 140 LCD will show STOP for safety reasons DISTANCE Range 0 999 9 Change increment 0 1 miles CALORIES Shows calories consumed during this workout Range 000 0 999 9 WATT Shows the watts consumed during this workout Range 0 999 PULSE When using a compatible wireless heart rate chest strap the bottom of the LCD will show heart rate chest strap not included Range 60 240 BPM LK5OOIC V4 EXPLODED VIEW DRAWING q 0 g 1 pa D he AR CG la l ES KA EN 2 EUA h D NO AA g N LK500IC V4 PARTS LIST To order replacement parts provide your customer service representative with the product model number
10. eg straight and the right foot on the floor 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 LK5OOIC V4 TOOLS TO USE LK5OOIC V4 ASSEMBLY INSTRUCTIONS STEP 1 ATTACH FRONT AND BACK STABILIZER Attach the Front Stabilizer 6 and Back Stabilizer 2 to Main Frame 1 respectively with 4pcs of Hexagon Flat Round Head Screw M10 25L 5 and Flat Washer 4 020 910 1 5T by Inner Hex tools for fastening STEP 2 INSTALL LEFT amp RIGHT PEDAL Refer to the figure as below insert the Left Pedal and Right Pedal 7 into the Crank Tighten them with the 15mm wrench provided by turning clockwise STEP 3 FASTEN HANDLEBAR POST Loosen the handle 10 Then insert the handle bar post 8 into the handlebar support and secure with the handle 10 LK5OOIC V4 STEP 4 FASTEN HANDLEBAR Refer to the following figure put the handlebar 9 onto the Handlebar Post 8 and fasten them through Flat Washer 11 and Handle 10 STEP 5 FASTENING THE SLIDER AND SEAT Affix the Seat Slider 20 to the Seat Post 19 From below the Seat Post use the Washer 11 and Handle 19 to screw into the bottom of the Seat Slider 20 to secure Slide the Seat 21 onto the post of the Seat Slider 20 and tighten with the 13 mm wrench provided STEP 6 FIX THE CONSOLE First unscrew the 2 Screws 58A from the Handlebar 9 Mount the Co
11. ft for one count and finally 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 LK500IC V4 SUGGESTED STRETCHES 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 floor 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 l
12. he 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 fitness level improves the training threshold should rise Working through your program and gradually increasing the overload factor is important PROGRESSION As you become more fit 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 specific 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 fitness That is why it is important to have an exercise program tailored to your specific needs REVERSIBILITY If you stop exercising or do not do your program often enough you will lose the benefits 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 callisthenic type exercise WARM DOWN OR COOL DOWN This involves a gradual decrease in the intensity of the exercise
13. nsole Bracket 58A onto the Handlebar 9 with the screw you just removed Next take out the Screw 80 on the back of the Console 58 and slide the back cover off Install the included batteries and replace the back cover Slide the Console 58 onto the Console Bracket 58A and secure the Console 58 with Screw 58A on the back of the Console 58 LK5OOIC V4 STEP 7 FIX THE WATER BOTTLE HOLDER The Screws 76 and Washers 77 to install the Water Bottle Holders are installed on the right and left legs of the frame Unscrew them and put them aside Take your Water Bottle Holder and align them with the holes in the Frame Secure them with 2 Washers 77 and 2 Screws 76 STEP 8 INSTALLATION After installation please check carefully to ensure all screws and nuts are fully fastened NOTICE 1 Please check all the nuts nut caps and pedals are secured and tight If you find any defective parts please replace that immediately do not exercise on the equipment until they are repaired 2 Please refer to the following figure the area of the Brake Pad 52 is most vulnerable to damage if you find it damaged when opening the product please replace them immediately LK5OOIC V4 3 Please check regulary if Pedals have become loose If so please repeat Step 2 for installation 4 If the Seat is loose tighten the Hexagon Screw 5 The unit is equipped with wheels on the front stabilizers 29 to make it easier to mov
14. resistance to muscle injury or soreness CARDIO RESPIRATORY ENDURANCE The most essential component of physical fitness It is the efficient 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 definition 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 insufficient to meet the body s long term energy demands For example a 100 meter sprint LK500IC V4 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 significant improvements in any physical fitness parameter OVERLOAD This is where you exercise above your comfort level T
15. s can cause injury Reduce pedal speed in a controlled manner The user weight must not exceed 300 Ibs 136 kgs This product should always be used on a level surface Replace label if damaged illegible or removed LK5OOIC V4 SAFETY INFORMATION PRECAUTIONS The 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 If you experience dizziness nausea chest pains or any other symptom while using this machine STOP the exercise SEEK IMMEDIATE MEDICAL ATTENTION Use the machine on a level and solid surface Adjust the feet for stability Keep your hands away from any of the joints and moving parts 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 This machine must only be used for the purposes described in this manual DO NOT use accessories that are not recommended by BH Fitness Do not place sharp objects near the machine Any person with physical or coordination limitations should not use the machine without the assistance of
16. twear for the exercise do not wear loose clothing do not wear leather soled shoes or footwear with high heels It is advised that you do warm up stretches before working out Step on to the equipment slowly and securely Select the program or workout option that is most closely aligned with your workout interests Start slowly and work your way up to a comfortable pace Be sure to cool down after your workout LK5OOIC V4 TRAINING GUIDELINES Exercise is one of the most important factors in the overall health of an individual Listed among its benefits are e Increased capacity for physical work strength endurance e Increased cardiovascular heart and arteries veins and respiratory efficiency e Decreased risk of coronary heart disease e Changes in body metabolism e g losing weight e Delaying the physiological effects of age e Reduction in stress increase in self confidence etc There are several components of physical fitness and each is defined 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 flexibility involves the stretching of muscles and tendons to maintain or increase suppleness and it provides increased
17. uite 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 fluid 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 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 LK5OOIC V4 SUGGESTED STRETCHES 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 le
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