BH FITNESS XS3 - User manual

XS3 Elliptical
OWNER’S MANUAL
BH North America Foothill Ranch , California 92610

TABLE OF CONTENTS
Attachment-B-Training……………..........2
Assembly Instructions…………………........9
Console Operations……………....................15
Maintenance…………………………............17
Exploded View ………....................................18
Parts List ………………….............................20
Attachment - A- Safety……………….….....1
Warranty……..………………………............23
Parts & Hardware Contents………...... ........6
Pre-Assembly Instructions……......................8

IMPORTANT SAFETY ADVICE
PRECAUTIONS
This elliptical 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 elliptical. The following safety precautions should also be
observed:
1. Keep children or pets away from this equipment at all times. DO NOT leave them
unsupervised in the room where this elliptical 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
appliance STOP the exercise. SEEK MEDICAL ATTENTION IMMEDIATELY!
4. Use the unit on a mat, placed level, on solid surface. Adjust the stabilizer for assure stability.
5. Keep your 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 elliptical. Always wear running shoes or trainers when using the machine.
7. This appliance 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. Disabled people 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 elliptical if it is not working correctly.
12. The moving elliptical pedals can cause injury.
13. Before using the elliptical, thoroughly inspect the elliptical for proper assembly.
14. A parameter distance of 3 feet / 1 meter is required before operating the unit.
15. This elliptical is not suitable for therapeutic use.
Caution: Consult your doctor before beginning to use the elliptical. 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
ATTACHMENT - A
16.This elliptical should only be used after a through review of the operation manual and the warning
label.
1

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 all 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/6.2 mi without stopping.
Flexibility is the range 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 Fitness
The largest amount of oxygen that you can use per minute during exercise is called your maximum
oxygen uptake (Vo2). This is often referred to as your aerobic capacity.
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 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 energy when the oxygen supply is insufficient to meet
the body’s long term energy demands. (For example, 100 meter/328 feet sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in any
physical fitness parameter.
Progression
As your become fitter, 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 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 be raised. Working through your program and gradually increasing the overload factor is
important.
ATTACHMENT - B
2

Specifics
Different forms of exercise produce different results. The type of exercise that is carried out is 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
As you exercise, the rate at which your heart beat increases. This is often used as a measure of the 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 fitter, 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 253035404550556065
Target heart Rate
10Second 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 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.
3
ATTACHMENT - B

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 following table is a guide to those who are keeping fit. Here we are working at about 80% of
maximum.
Age 253035404550556065
Target heart Rate
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 figures on this table. It can be very uncomfortable if you overdo
it. 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) 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.
Muscle Soreness
For the first week or so, this 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 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 your 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 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
4
ATTACHMENT - B

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.
1
2
3
4
5
5
ATTACHMENT - B

6
E1(RIGHT)
E2(LEFT)
G1(RIGHT)
G2(LEFT)
Track
Connected pedal tube(RIGHT)
2Connect handle
bar tube
P1(RIGHT)
P2(LEFT)
6
PARTS & HARDWARES

7
0
(K2)Bottle
holder
(K1)Water
bottle
Decortation cover
of pedal tube
N1 SCREW
M8X58
N4 SCREW
M10X112
N15 WASHER
-8ĕ8
N17 SPRING
WASHER M10
N14 WASHER
-88
N13 SPRING
WASHER M8
N7 SCREW
M8X15
N6 SCREW
M6X10
N3 SCREW
M8X20
N8 SCREW
M8X20
N21 WASHER
-8ĕ8
N2 SCREW
M8X70
N22 NUT
M8
N20 WASHER
-8ĕ8
N18 BUSHING
N5 SCREW
M5X20 BK
N10 SCREW
M4X10
TOOL
L-(L) L-(R)
Decortation
cover of
handle bar
S1(FRONT)
S2(REAR)
5
PARTS & HARDWARES

PRE-ASSEMBLY INSTRUCTION
GENERAL INSTRUCTIONS
Carefully read through the instructions contained in this manual. It provides you with important
information about assembly, safety and use of the machine.
1. This unit has been designed for light commercial use. The weight of the user must not exceed 400 lbs.
(181 kg.)
2. Keep your hands well away from any of the moving parts.
3. Parents and/or those responsible for children should always take their curious nature into
account and how this can often lead to hazardous situations and behavior resulting in
accidents. Under no circumstances should this appliance be used as a toy.
4. The owner is responsible for ensuring that anyone who uses the machine is duly informed
about the necessary precautions.
5. Your unit can only be used by one person at a time.
6. Use suitable clothing and footwear. Make sure all laces/cords are tied correctly.
KEEP THESE INSTRUCTIONS SAFE FOR FUTURE USE
BH North America Corporation
20155 Ellipse
Foothill Ranch, CA 92610
Phone: [phone]
Fax: [phone]
Email: [email protected]
Web: www.bhnorthamerica.com
Toll Free: [phone]
Mon - Fri 8am - 5pm PST
8

ASSEMBLY
9
ASSEMBLY FOR FRONT STABILIZER
ASSEMBLY FOR SLIDE TRACK
A
B
C
F28
C1
B1
C1
N1
N13
N14
R14
N7
A
N15
N17
N4
LEVELING
THE MACHINE
N13
Secure the front stabilizer(B) to
the main frame(A) using two screw(N4),
two spring washer(N17) and
two washer(N15).
Set the moving roller(F28) on the slide
track(C). Then, secure the slide track to the
main frame(A) using two screws(N1),
two screws(N7), four spring washers(N13) and
four washers(N14).
After the assembly of Figure 1 &
Figure 2, if the machine feels rocky or is not stable,
adjust (B1,C1) to level the machine to achieve stability

10
ATTENTION:TAKE CARE NOT TO PINCH
THE CABLES DURING THE ASSEMBLY
FIGURE_3
CENTER SUPPORT TUBE ASSEMBLY
Place center support tube (D) on
washers.
into center support tube (D)
H
D2
A2
A
N7
N13
N14
Figure 4
SIDE HANDLE BAR ASSEMBLY
LEFT MOVING HANDLE BAR, PEDAL TUBE AND
(N13) spring and (N21) washer to secure it
Step 2 Attach right moving handle bar(E1)
to center tube(D) and use screw (N3),
(N13) and (N14) to secure them together
Step 3 Connect cable (D2-1) and (G1-1)
then slide handle bar (G1) into the fitting
of the center tube (D).
D
G2
G1
E1
N8
N13
N21
N3
N13
N14
P1
N6
G1-1
G1
D
D2-1
5m/m
P1
- 4 -
Step 2. Connect (D2) to (A2)
main frame(A) and secure with 4 each
bolts(N7), washers (N14) and spring
Step 1. Slide the pedal tube (P1) onto the bushing of
ASSEMBLY INSTRUCTIONS (cont’d)
the center support tube (D). Use N8 screw,

N18
p1
N13
N2
N14
P1
D
P2
N8
N21
N13
N22
N13 N20
N8
13m/m
14m/m
-5-
11
ASSEMBLY INSTRUCTIONS (cont’d)
Figure 4-1 ASSEMBLY FOR RIGHT HANDLE
BAR TUBE WITH RIGHT PEDAL TUBE
Step 1 Insert bushing (N18) into pedal tube (A)
Step 2. Assemble handle bar tube (P1) to pedal
tube (A) and secure it with bolt(N2), (washerN13),
washer(N14) and nut(N22).
Figure _4-2 ASSEMBLY FOR PEDAL TUBE,
Step1. Assemble crank arm tube with
flywheel shaft and secure it
with screw(N8),washer(N13) and washer(N20).
Step 2. Slide pedal tube (P2) onto the bushing of center
tube (D) andsupport
secure with (N8), (N13) & (N21).
connect handle bar tube (P2),

12
Step 2. Snap decorative covers of pedal
tube L-(L) with flywheel bushing and use (N10) to
tighten them.
Step 1 Place left handle bar (E2) into P2
and use bolt (N3), washer(N13), (N14) to fix it.
Step 3. Place bottle cage(K2)
on center support tube (D),
using (N5) to secure in place
Step 4
Connect the cables from the
console and the center tube, then insert
Figure _6 ASSEMBLY FOR LEFT MOVING
HANLDE BAR AND WATER
BOTTLE & HOLDER
FIGURE_5 ASSEMBLY FOR
LEFT HANDLE BAR TUBE
WITH LEFT PEDAL TUBE
Step 1 Insert bushing (N18) into pedal tube (A)
Step 2. Assemble handle bar tube (P2) with pedal
tube (A) and secure it using bolt(N2),
washer(N13), (N14) and nut(N22).
N18
N18
P2
F
P2
Fsecure using two screws(J1).console (J).
N2
N13 N14
N22
13m/m
14m/m
13m/m
14m/m
J
J1
D
J
D
P2
L-(L)
N10
J1
K1
K2 N5
E2
N3
N13
N14
ASSEMBLY INSTRUCTIONS (cont’d)
console (J) onto the bracket (D). Secure
the console with screws J1

13
FIGURE_8 USE THE ADAPTOR
M
FIGURE_7 ASSEMBLY FOR HANDLEBAR
COVER
Step 1.Snap decoration covers for the handle
bar S1, S2 together and secure to center
support tube using N10.
D
N10
S1
S1
S2
13m/m
14m/m
S2
N10
ASSEMBLY INSTRUCTIONS (cont’d)
Place the machine near a wall outlet and plug in the adaptor provided. Plug the other
end (round plug) to the jack on the machine

14
M
Handle Bar
Transport Roller
MOVE THE MACHINE
USE THE ADAPTOR
Place the machine near a wall outlet and plug in the adaptor(M), plug the other end
(round plug) of the adaptor to the jack on the machine.
To move the machine, pick the machine up from the end of the slide track.
Then, push or pull the machine on its rollers equipped on the front stabilizer.
ASSEMBLY INSTRUCTIONS (cont’d)

15
FUNCTION BUTTONS:
MODE - To confirm all setting values.
RESET - To reset all setting values.
Press and hold for 2 seconds, monitor will resume to power-up mode.
START/STOP - To start or stop training.
When time count down to 0:00, the computer will stop automatically and beep for
8 seconds. Time will resume to previous setting value.
When user stops training by themselves, the computer will remain all the setting
values and display heart rate chart
UP - To make upward setting.
DOWN - To make downward setting.
RECOVERY - In stop or start mode, press the button will start heart rate recovery status
measurement. Time will count down from 60 seconds.
FAN - To turn on or turn off the fan
P1 -Switch to program profile 1.
P2 - to program profile 2.
P3 - to program profile 3.
P4 - to program profile 4.
P5 - to program profile 5.
P6 - to program profile 6.
P7 - to program profile 7.
P8 - to program profile 8.
P9 - to program profile 9.
P10 - to program profile 10.
P11 - to program profile 11.
P12 - to program profile 12.
Switch
Switch
Switch
Switch
Switch
Switch
Switch
Switch
Switch
Switch
Switch
DISPLAY EXERCISE DATA:
TIME Display range 0:00~99:99 ; Setting range 0:00~99:00
DISTANCE Display range 0.00~99.99 ; Setting range 0.00~99.90km
CALORIES Display range 0~9999 ; Setting range 0.00~9990
PULSE Display range P-30~240 ; Setting range 0-30~240
SPEED 0~99.9km
RPM 0~999
CONSOLE

16
1. Connect the adaptor and computer will power on with a long beep sound, LCD display
all segments (drawing A) for 2 seconds.
2. Computer will display main menu (drawing B).
3. In main menu, first exercise program MANUAL will flash, user may press UP and DOWN button
to select
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 and come up with certain target 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 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,
F6 being the worst. User may keep exercising to improve the heart rate recovery status.
(Press the RECOVERY button again to return the main display.)
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, following
the instructions listed 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 sprays or pump bottles as they may deposit wax upon the console surface.
From time-to-time the console surface may collect dust or fingers 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 especially made for anti-
static surfaces. It is strongly recommended that you purchase such a cleaning compound.
17

EXPLODED VIEW
18
A1
A2
A2 - 1
A3
A3 - 1
A3 - 2
A3 - 3
A3 - 4
A3 - 5
A1 - 1
A1 - 2
A1 - 3
A1 - 4
A1 - 5
A4 A5
A5 - 2
A5 - 3
A5 - 8
A5 - 1 4
A5 - 1 3
A5 - 1 0
A5 - 1 1
A5 - 1 2
A5 - 5
A5 - 6
A5 - 7
A5 - 9
A6
A7
A8
A9 * 1 6
A9 - 1 * 2
A9 - 2
A9 - 3
A9 - 4
A9 - 5
A6 - 1
A6 - 2
A1 0
A1 1
A1 2 * 1 0
A1 3 * 4
A1 3 * 4
A1 2 * 8
M
A5 - 9
A5-4
A2 - 2
A2 - 3
A2 - 4
A5-15
A1 2 -1 * 2