BH FITNESS XS1 - User manual

XS1 Elliptical
OWNER’S MANUAL
MPORTANT: Read all instructions carefully before using this product. Retain this owner’s
manual for future reference.
Tel.: [phone] Fax.: [phone] www.bhnorthamerica.com
BH North America Foothill Ranch , California 92610

TABLE OF CONTENTS
Training…………….......................................2
Assembly Instructions………….………........7
Console Operations……………....................14
Maintenance…………………………............16
Exploded View ………....................................17
Parts List ………………….............................19
Safety…………….............................….….....1
Warranty……..……………………................20
Parts & Hardware Contents………...... ........6
BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.BHFitnessUSA.com • Phone [phone] • Fax [phone] XS1

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BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.BHFitnessUSA.com • Phone [phone] • Fax [phone]
XS1
IMPORTANT SAFETY ADVICE
This machine has been designed and constructed to provide maximum safety. Nevertheless,
certain precautions should be taken when using exercise equipment. Read the entire manual
before assembling and using the machine. the following safety precautions should also be
observed.
1. Keep children or pet away from this equipment at all times. Do not leave them
unsupervised in the room where this machine is kept
2. It can only be used by one person at a time
3. If you experience dizziness, nausea, chest pains or any other symptom while using this
machine, STOP the exercise, SEEK MEDICAL ATTENTION IMMEDIATELY!
4. Use the unit on a place mat, and on solid surface. Adjust footing for assured stability if
equipped
5. Keep hands well away from any of the moving parts
6. Wear clothing suitable for doing exercise. Do not use baggy clothing that might get
caught up in the machine. always wear running shoes or trainers when using the
machine
7. This machine must only be used for the purposes described in this manual do not use
accessories that are not recommended by the manufacturer
8. Do not place sharp objects near the machine
9. People with physical limitation should not use the machine without the assistance of a
qualified person or a doctor
10. Do warm up stretching exercises before using the equipment
11. Do not use the machine if it is not working properly
12. Before using the machine, thoroughly inspect the machine for proper assembly
13.A perimeter distance of 3 feet / 1 meter is required before operating the unit
14. This machine is not suitable for therapeutic use
15. This machine should only be used after a thorough review of the operation manual
and the warning labels
16. The weight of the user must not exceed 300 lbs. (136 kg)
CAUTION:Consult your doctor before beginning to use the machine. This advice is
especially important for those over 35 years of age or suffering from health problems.
Read all of the instructions before using any exercise equipment
KEEP THESE INSTRUCTIONS SAFE FOR FUTURE USE

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TRAINING GUIDELINES
Exercise is one of the most important factors in the overall health of an individual. Listed among its
benefits are:
·Increased capacity for physical work (strength endurance)
·Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
·Decreased risk of coronary heart disease
·Changes in body metabolism, e.g. losing weight
·Delaying the physiological effects of age
·Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four encompassing components of physical fitness and we need to briefly define each and
clarify its role:
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to power
and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is the
capacity of your legs to carry you 10 Km without stopping.
Flexibility is the ra nge of motion about a joint. Improving flexibility involves the stretching of muscles
and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or
soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient
functioning of the heart and lungs.
Aerobic Fitne ss
The largest amount of oxygen that you can use per minute during exercise is called your maximum
oxygen uptake (MVo2). This is often referred to as your aerobic capacity. The largest amount of oxygen
that you can use per minute during exercise is called your 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 MVO2 indicates an increased ability of the heart to pump blood, of the lungs
to ventilate oxygen and of the muscles to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of e nergy when the oxygen supply is insufficient to meet
the body’s long term energy demands. (For example, 100 meter sprint).
The Tra ining Threshold
This is the minimum level of exercise which is required to produce significant improvements in any
physical fitness parameter.
Progression
As your become more fit, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The intensity,
duration and fre que ncy of exercise should be above the training threshold and should be

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gradually increased as the body adapts to the increasing demands. As your fitness level improves,
the training threshold should be raised. Working through your program and gradually increasing
the overload factor is important.
Specifics
Differentformsofexerciseproducedifferentresults.Thetypeofexercisethatiscarriedoutis
specific both 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 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 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
Asyouexercise,therateatwhichyourheartbeatincreases.Thisisoftenusedasameasureofthe
required intensity of 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 in developing an exercise program for you. If you are starting off, 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 a bout 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
fitnessimproves.Thefollowingtableisaguidetothosewhoare“startingfitness”.
Age 253035404550556065
Target heart Rate
10SecondCount 232222212019 191818
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 fingers) is done
for ten seconds, taken a fe w seconds after you stop exercising. This is for two reasons: (a) 10
TRAINING GUIDELINES (Cont’d)

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TRAINING GUIDELINES (Cont’d)
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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 fitness, you may
work quite comfortably a little above that suggested for your age group.
The table below is a guide to those who are keeping fit working at about 80% of maximum.
Age 253035404550556065
Target heart Rate
10SecondCount262625242322222120
Beats per Minute 156 156 150 144 138 132 132 126 120
Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you
overdo it. Let it happen naturally as you work through your program. Reme mber, the target is a
guide, not a rule, a little above or below is just fine. Just remember:
·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 only a guide, don’t become a slave to it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you a re 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 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 exerc ise, your body is telling you something. Stop
exercising and consult your doctor or SEEK medical attention IMMEDIATELY!
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 while exercising, 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 of
gym or running shoes or “sneakers”.
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 strength training exercises may vary from person
to person. This will depend mostly on your level of fitness and the program you have chosen. Rest
between exercises by all means, but do not allow this to exceed two minutes. Most people
manage with half minute to one minute rest periods

SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right.
Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts, then
relax. Repeat 3 times. Stretches: Hamstrings, back of knees, and
back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended leg.
Reach toward your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg. Stretches: Hamstrings,
lower back, and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat 3
times for each leg. To cause further stretching of the achilles ten-
dons, bend your back leg as well. Stretches: Calves, achilles ten-
dons, and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your but-
tocks as possible. Hold for 15 counts, then relax. Repeat 3 times
for both legs. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and
hip muscles.
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TRAINING GUIDELINES (Cont’d)
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PARTS & HARDWARES
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Gliding Track
Front Stabilizer
4)

BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
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FRONT STABILIZER ASSEMBLY
Secure the front stabilizer (13) to the main frame
using (2) M8*58 bolts(39), (2) M8 lock
washers (66) & (2) M8 Flat Washers (55)
Attach the Gliding track (3) to the main frame
using 2- M8*58 bolts (116).
GLIDING TRACK ASSEMBLY
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BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
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Connect the I/O cable (114) from the main frame
to the connector (115) of the Upright (2). Slide the
upright down to matewith the main frame and match
hole pattern and secure the joint with 4- M8*15
bolts (31), 4- M8 lock washers (66) and 4-M8 Flat
washers (55). Slide the Front sleeve over the joint
.
the
UPRIGHT ASSEMBLY
Insert the Axle Support (21) through the bushing on
the upright (2).
AXLE SUPPORT
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Attach the Pedal Tube onto the bushing of the flywheel and secure with M8*20 (35),Lock washers (66),
Flat washers (57). Secure Pedal Tube cover over the joint with screw (45) M5*15
Repeat for the Right side
PEDAL TUBE ASSEMBLY
PEDAL TUBE & FLYWHEEL ASSEMBLY
Place the Outer pedal tube (11) over the Left pedal tube (9), then place the bracket (26) next and secure
the assembly at the center hole with M8*20 (35), Lock washers (66), Flat washers (58) and the outer
holes with M8*15 (31), L
Repeat for the Right side
ock washers (66), Flat washers (55).
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Attach the Left Lower Swivel handlebar (7) to the axle of the upright tube. Secure with Flat
Washer M8 (57), Lock Washer M8 (66) and Bolt M8*20 (35).
Then, insert the metal spacers (24) to the ball joint of the Outer Pedal tube and slide the joint in
between the bracket of the Left Lower Swivel handlebar (7). Secure the assembly in place with
Flat washer (55), Lock washer (66), Bolt (37) and nut (74).
Snap the Swivel Pedal Pivot Covers (110 & 111) together and tighten with screws (45) on both
sides and screw (46) on the outside
Repeat the same steps above for the right Lower Swivel handlebar (8).
LOWER SWIVEL HANDLEBAR ASSEMBLY
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Insert the Left Upper Swivel handlebar (5) into the opening of the Lower Swivel Handlebar tube.
Tighten them in place with Flat washer (55), Lock washer M8 (66) and Bolt (33) to both the front
and back.
Snap the Swivel Front and Back covers (108 & 109) together and tighten with screws (45) on both
sides and screws (46) on the outside
Repeat the same steps above for the right Upper Swivel Handlebar (6)
UPPER SWIVEL HANDLEBAR ASSEMBLY
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ASSEMBLY INSTRUCTIONS (cont’d)
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Feed the Hand Pulse cables (113) from the Fixed Handlebar through the center hole of the three on
the Upright tube. Place the handlebar (4) on the Upright tube matching the hole pattern. Tighten
with Flat washers (54), Lock washers (66) and bolts (32). Snap the plastic cover (105) over the
joint from the front side.
Snap the Accessory Tray Front and Back (106 & 107) pieces together near the swivel point and
tighten with Screws (49)
FIXED HANDLEBAR ASSEMBLY

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Remove the screws in the back of the console (123) and save for later use. Mate and connect the
Hand Pulse cables (113), and the control cable from the opening of the Upright tube to those from
the console. Slide the console onto the mounting plate of the Upright tube and secure the console
in place with the screws saved from earlier removal
CONSOLE ASSEMBLY

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Button Function Description
MODE/ENTER Confirm all exercise data settings or accept, entering choice
RESET Return to default setting or the beginning
START/STOP Start or stop the exercise
RECOVERY Test heart rate recovery status
UP Changing value up or scrolling through programs
DOWN Changing value down or scrolling through programs
P1 Program Profile 1
P2 Program Profile 2
P3 Program Profile 3
P4 Program Profile 4
P5 Program Profile 5
P6 Program Profile 6
P7 Program Profile 7
P8 Program Profile 8
P9 Program Profile 9
P10 Program Profile 10
P11 Program Profile 11
P12 Program Profile 12
Display Exercise Data
TIME Display Range 0:00 – 99:59, Setting Range 0:00 – 99.0
DISTANCE Display Range 0:00 – 99:99, Setting Range 0:00 – 99.9 KM
CALORIES Display Range 0:00 – 9999, Setting Range 0:00 - 9990
PULSE Display Range 30 - 240, Setting Range 30 - 240
SPEED Display Range 0 - 99
RPM Display Range 0 - 999
Operation Procedure
1. Connect the power adaptor and the console sound with a long beep. The LCD
momentarily display all segments (figure A) for 2 seconds
2. Computer will display main menu (drawing B)

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3. User may hold on to the handgrips to read heart rate which is measured in Beat Per Minute (bpm)
and displayed in PULSE window
MANUAL PROGRAM (P1-P12), USER HRC WATT
4. Quick Start and Manual :
Before exercise in Manual mode, user may set up TIME, DISTANCE, CALORIES and PULSE target.
After power on, user may press START/STOP button to start exercise in MANUAL immediately without any
setting. Resistance level can be adjusted during exercise by pressing UP or DOWN.
5. PROGRAM
In Stop mode, user may press buttons of P1 – P12 to select programs.
Before exercise in Program mode, user may set up TIME target.
Press UP and DOWN to select Program profiles and press ENTER/MODE to confirm.
Levels can be adjusted during exercise by pressing UP or DOWN.
6. H.R.C.
Before exercise in H.R.C. mode, user may select 55%, 75%, 90% or Target pulse.
Computer will automatically process user’s input to calculate target beat per minute (bpm).
User may set up workout time and press START/STOP button to start exercise.
7. USER PROGRAM
User may press UP, DOWN and then press MODE to create his own profile (from segment 1 to
segment 20). User may press and hold MODE button for 2 seconds to quit profile setting.
8. RECOVERY :
After exercising for a period of time, keep holding on to the handgrips and press “RECOVERY” button. All
function display will stop except “TIME” starts counting down from 00:60 to 00:00.
Screen will display your heart rate recovery status as F1,F2….to F6. with F1 being the best
and F6 the worst. User may keep exercising to improve the heart rate recovery. Press the RECOVERY button
again to return to the main display.
User may hold on the handgrip sensors to read heart rate
CONSOLE (cont’d)

MAINTENANCE INSTRUCTIONS
CLEANING
WARNING: Always unplug your elliptical prior to cleaning or servicing your unit, in order to avoid
electrical hazard or shock.
Care has been taken to assure that your elliptical 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, from time to time, the outer surfaces may appear dull or dirty. Follow
the instructions below will restore and preserve the original finish.
Cleaning metal surfaces may be accomplished by using a soft cotton or terry cloth
rag with a light application of car wax. Do not use aerosol spray or pump bottles
as they may deposit harmful substance on the console surface.
Over time, the console surface may collect dust or finger prints. The use of harsh
chemicals will destroy the protective coating and cause a static build up that will
damage the components. This surface may be cleaned with specially prepared
chemicals found in most computer supply stores. It is strongly recommended that
you purchase such a cleaning compound.
BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.BHFitnessUSA.com • Phone [phone] • Fax [phone]
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EXPLODED VIEW DRAWING

EXPLODED VIEW DRAWING