BH FITNESS LK700X CORE User manual

LK700X CORE
OWNER’S MANUAL
Important: Read all instructions carefully before using this product.
Register your product warranty online at: www.BHFitnessUSA.com.
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 | www.BHFitnessCanada.ca

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Questions regarding warranty and parts call: 636.634.2217
2
TABLE OF CONTENTS
Title .........................Page
Congratulations ................02
Maintenance And Cleaning .......02
Warning Labels.................03
Safety Information ..............04
Exercise Instruction .............05
Training Guidelines .............06
Suggested Stretches ............10
Assembly Instructions ...........12
Exploded View Drawing ..........29
Parts List......................31
Warranty ......................32
French / Français...............33
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. 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.
MAINTENANCE AND CLEANING
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. The use of harsh chemicals
will destroy the protective coating and cause a
static build-up that may damage the some of
the components.

3
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WARNINGS AND LABELS

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SAFETY INFORMATION
PRECAUTIONS
This 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 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 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 qualied 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 300 lbs (136 kgs)
18. The machine can only be used by one person at a time.

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Use of the machine offers various benets; 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

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TRAINING GUIDELINES
Exercise is one of the most important factors in the overall health of an individual. Listed
among its benets are:
• Increased capacity for physical work (strength endurance)
• Increased cardiovascular (heart and arteries/veins) and respiratory efciency
• 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-condence, etc.
There are several components of physical tness and each is dened 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 efcient 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
denition 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 insufcient to meet the body’s long
term energy demands. (For example, a 100 meter sprint.)

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TRAINING GUIDELINES
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 signicant 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 specic 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 specic needs.
REVERSIBILITY
If you stop exercising or do not do your program often enough, you will lose the benets 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.

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HEART RATE
As you exercise, your heart rate 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. Depending on
the individual, when starting an exercise program, you can achieve good training results 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 heart rate. 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, your maximum heart rate is calculated by subtracting your age from 220.
As you increase in age, your heart, like other muscles, loses some of its efciency. Some of
this loss can be won back as tness improves.
HOW TO CALCULATE YOUR HEART RATE
Immediately after exercising, take your heart rate by applying two ngers to your wrist or
carotid artery in the neck. Count the beats for ten seconds. Multiply the number of beats
times 6 to calculate your current heart rate in BPM (beats per minute). Ten seconds is long
enough for accuracy. Since heart rate slows as you recover, a count longer than ten seconds
isn’t as accurate.
The following tables are guides for target heart rate per beginning tness and above average
tness levels based on your age.
BEGINNER FITNESS LEVEL
AGE GROUP 25 30 35 40 45 50 55 60 65
10 Second Count 23 22 22 21 20 19 19 18 18
Heart Rate In Beats Per Minute 138 132 132 126 120 114 114 108 108
ABOVE AVERAGE FITNESS LEVEL
AGE GROUP 25 30 35 40 45 50 55 60 65
10 Second Count 26 26 25 24 23 22 22 21 20
Heart Rate In 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.
Don’t be concerned with day to day variations in your pulse rate. Being under pressure or not
enough sleep can affect it. Your pulse rate is a guide, don’t become obsessed with it.
TRAINING GUIDELINES

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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
conrmation 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.
TRAINING GUIDELINES

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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. 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