BH FITNESS LK700WS User manual

LK700WS
OWNER’S MANUAL
BH FITNESS | 620 N. 2nd Street, St. Charles, MO 63301
p.636-487-0050 | www.BHFitnessUSA.com | www.BHFitnessCanada.ca
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.

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TABLE OF CONTENTS
Title Page
Congratulations . . . . . . . . . . . . . . . . . 2
Safety Information . . . . . . . . . . . . . . . 3
Exercise Instruction . . . . . . . . . . . . . . 4
Training Guidelines . . . . . . . . . . . . . . 5
Suggested Stretches . . . . . . . . . . . . . 9
Product Description . . . . . . . . . . . . . 11
Assembly Instructions . . . . . . . . . . . 12
Maintance and Cleaning . . . . . . . . . 21
Console Operations . . . . . . . . . . . . . 22
Exploded View Drawing . . . . . . . . . . 27
Parts List. . . . . . . . . . . . . . . . . . . . . . 29
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 [e-mail].
Carefully read through the instructions
contained in this manual. They provide you
with important information about assembly,
safety, fi tness and use of the machine. Please
read ALL the safety information contained on
the following page.
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 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.
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 qualifi ed person or doctor.
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. Maintain a minimum 2 ft. (0.6096 m) clearance in front and to the sides as well as 3
feet (0.9144 m.) in the back.
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 400 Lbs (181.4kg)
17. 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 benefi ts; it will improve fi tness, muscle tone and when used
in conjunction with a calorie controlled diet, it will 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. Step on to 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 GUIDLINES
Exercise is one of the most important factors in the overall health of an individual. Listed
among its benefi ts are:
• Increased capacity for physical work (strength endurance)
• Increased cardiovascular (heart and arteries/veins) and respiratory effi 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-confi dence, etc.
There are several components of physical fi tness and each is defi 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 fl 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 fi tness. It is the effi 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
defi 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 insuffi cient to meet the body’s long
term energy demands. (For example, a 100 meter sprint.)

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TRAINING GUIDLINES
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 signifi cant improvements
in any physical fi 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 fi 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 fi 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 specifi 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 fi tness. That is
why it is important to have an exercise program tailored to your specifi c needs.
REVERSIBILITY
If you stop exercising or do not do your program often enough, you will lose the benefi 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.
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 fi 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 fi 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 fi 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 effi ciency. Some of
this loss can be won back as fi tness improves.
HOW TO CALCULATE YOUR HEART RATE
Immediately after exercising, take your heart rate by applying two fi 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 fi tness and above average
fi 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 fi 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 fi 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 GUIDLINES

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MUSCLE SORENESS
For the fi 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 fi tness level. A
confi 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 fl 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 GUIDLINES
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 fi 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 fl 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 fl 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 PRODUCT DESCRIPTION
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Inside
Stand Post
Motor
Cover
Base
Frame
0.5-6.5KM/H(0.3-4.0MPH)
550x1350mm | 21.7x53in.
Table highest: 1790x1200x1405mm | 70.5x47.25x54.5in.
Table lowest: 1790 x 1200 x 1055mm | 70.5x47.25x40.5in.
400 lbs | 180kg
Speed
Running Surface
Production Size
Max User
Product Specifi cations
End Cap
Side Rail
Running Belt
Stand Post
Console
Desktop

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ASSEMBLY DESCRIPTION
PACKING LIST
Treadmill 1
Desktop
Wire Loom
Silicone
Lubricant
Base Frame
Incline Frame 4
Console
Cable Strap
Harware Pack Safety Key
Cable Box Cover
Communication Line
User's
Manual
User's Manual
HARDWARE PACK
Allen Bolt 4pcs Phillips Screw 4 pcs
Phillips Screw (black)
Flat Washer 4pcs (black)
L Wrench 1pc Phillips Wrench 1pc Phillips Screw 2pcs
Washer 2pcs Cap Nut 4 pcs
Allen Bolt 4pcs (30-10)
Flat Washer 4pcs (black)
30-30
L Wrench 1pc Phillips Wrench 1pc Phillips Screw 2pcs
30-32
Washer 2pcs
30-28 Cap Nut 4 pcs 30-31
Phillips Screw (black)
30-13 Phillips Screw (4pcs) 30-21
T-Wrench 6mm 1pc
ASSEMBLY DESCRIPTION
2-1 & 2-2
269-18-1
17-1
19-1 16-1 8-4

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STEP 1: ASSEMBLING THE FRAME STEP 2: INSTALLING THE DESKTOP
The assembly of this product requires two or more people. When assembling the uprights,
one person should hold the uprights to prevent them from falling.
ASSEMBLY DESCRIPTION ASSEMBLY INSTRUCTIONS
4
30-31
30-31 30-30
30-30 2-2
2-1
8-1
6-1
5-1
30-10

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ASSEMBLY INSTRUCTIONS
9-1
30-21
Step 1:
Pull up
Step 2: Slide in
30-28
30-13
8-4
STEP 3: INSTALLING THE CONSOLE STEP 4: ALIGNING THE TREADMILL
A
ASSEMBLY INSTRUCTIONS
A

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STEP 5: CONNECTING THE TREADMILL
Communication
Wire Port Communication Wire (16-1)
ASSEMBLY INSTRUCTIONS
Incline Bracket
Power Socket Communication
Wire Port
Communication Wire 16-1
Power Wire
19-1
19-1
19-1
Communication
Wire 16-1
Power Cord
30-22
Wire Loom 17-1
19-1
ASSEMBLY INSTRUCTIONS
STEP 6: CABLE MANAGEMENT

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STEP 7: MOVING INSTRUCTION
Please make sure that the following are achieved before moving the treadmill:
A. The power of treadmill is turned off.
B. Remove the plugs from the socket.
C. Remove the communication wire connected to the treadmill.
ASSEMBLY INSTRUCTIONS
POWER REQUIREMENTS AND RECOMMENDATION
• It is recommended that the machine run on a 15-20 A, 110-120 V dedicated circuit.
• Equipment must be connected to electrical circuits with an earth/ground connection.
If not, the user risks receiving an electric shock.
• Treadmills are not compatible with GFCI (Ground Fault Circuit Interrupt) plugs.
• Each machine has a breaker that will engage at 15 Amps.
• Power cord length is 72 inches (6ft)
MAINTENANCE AND CLEANING
Install the nozzle extension
onto the silicone oil bottle.
Insert the Nozzle Extension
about 4 inches into the
hole.
Silicone Oil
Slowly pump oil from
the silicone lubricant
bottle onto the treadmill
to lube.
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.
NEMA 5-20RNEMA 5-15R
Lift Up
Pull Forward

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CONSOLE OPERATIONS
USB charging port
Desktop action
indicator light
Desktop control buttons
LED Window
Mode button
DualKit Port
Treadmill control buttons
Safety Key
Treadmill
Indicator light
BUTTON DESCRIPTIONS
1. START: Starts the treadmill, press Start again to pause the treadmill
2. STOP: Stops the treadmill.
3. SPEED+: While setting a program, this button will increase a setting value and when the
treadmill is running, it is used to increase the treadmill speed.
4. SPEED -: While setting a program, this button will decrease a setting value and when the
treadmill is running, it is used to decrease the treadmill speed.
5. MODE: Toggles between programs
6. Incline▲: Increases the desktop height
7. Incline▼: Decreases the desktop height
8. 1 / 2: Desktop height memory buttons – to set press one of the memory buttons for 3
seconds until the light fl ashes. The custom setting will be saved. Press the memory button to
return to the custom setting.
9. Safety Key – The safety key is magnetic and will rapidly stop the treadmill when it is pulled
off. When the safety key is off the display will say E07. The treadmill will not run with the
safety key off.
* Note: when moving the desktop up and down, make sure the desktop is free of unstable
items they can roll off the desktop.
PACE FUNCTION CALCULATION
When user is walking on the treadmill, the pace of user will be recorded automatically by the console.
Attention: the following factors will impact the accuracy of the pace calculation: speed, weight of user
and use characteristics. For example: It’s diffi cult to record the pace of lighter user. (User weights
below 110lbs or 50kgs. Or the speed below 1MPH or 1.6KPH)
* NOTE – the maximum display range will fl ip to 0 after it gets to 9999.
AUTOMATIC STOP FUNCTION:
If the treadmill is not used for 30 seconds, the treadmill will stop automatically.
When the treadmill is in standby mode, press both “MODE” and “SPEED” button at the same time for
3 seconds to turn the Automatic stop function on or off. When the screen shows “on”, this function is
ready, when the screen show “off”, this function will not work.
DISPLAY RANGES
Initial Set the initial
value Set range Display range
Time (Minute: Second) 0:00 N/A 5:00-99:00 0:00-99:59
Speed(km/h) (MPH) 0.0 N/A N/A 0.5-6.5kph
0.3-4.0mph
Distance 0.0 N/A 1.0-99.0 0.0-99.9
Calories 0 N/A 10-9990 0-9999
CONSOLE OPERATIONS

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DESKTOP INCLINE AND DECLINE TEST
When the treadmill is in standby mode, press “▲”and “1” buttons at the same time for 3
seconds. The desktop will automatically rise up to the top position, then decline to lowest
position. (Remark: this function will help you to fi nd the top and lowest position of table)
BH DUALKIT INSTALLATION
1. To Access iConcept compatible apps, an optional (purchased separately) BH DualKit
Module is required.
INSTALLATION:
1.) There should be a blue square on the front of the console that says "DualKit". This is
where the DualKit Module plugs in.
2.) Make sure the USB part is extended from the module.
- Push up on the sides of the DualKit Module (Fig. 1)
- The USB should extend out of the bottom of the module (Fig. 2)
3.) Push the module in the USB slot on the front of the console (Fig. 3)
Fig. 1 Fig. 2 Fig. 3
Insert Here
CONSOLE OPERATIONS
USB CHARGING PORTS
The machine is equipped with 2 USB charging ports on the back of the console.
Note: Do not try to insert a Bluetooth module into the USB charging ports it could cause
damage.
CHANGING SPEED FROM MILES PER HOUR TO KILOMETERS PER HOUR
Pull out the safety key, press the “SPEED+” and “SPEED-” keys at the same time for 5
seconds. If the max speed is 4mph then the speed is in MPH. If the max speed is 6.5 the
speed is in KPH.
TREADMILL ERP SLEEP FUNCTION
When the treadmill is in standby mode and is not used for 4 minutes and 30 seconds, the
computer will automatically turn off. Press any key to restart the console, your data will be
retained. Press both “MODE” button for 3 seconds to turn this function on/off. When you
hear a long beep and the screen shows “2222”, this function is on, when you hear a short
beep and the screen shows “1111”, this function is off.
MANUAL MODE:
1. How to access manual mode:
A.Turn on the switch, access the manual mode directly.
B.When the treadmill is in standby, press the “M” button to choose manual mode.
2. There are three settings in manual mode: time setting, distance setting and calorie
setting. You can choose one function to countdown. The last function you have set will
countdown, the other fuctions will operate normally.
A. When you access the manual mode, the screen show time: 0:00
B. When you press the “M” button, choose the countdown function, the time window
is fl ash, the default time is 30:00 minutes. Press Speed + and Speed – to adujust the
time. The time range is 5:00-99:00 minutes.
C. In the time countdown function, press the “M” button to access the calorie
countdown
function. The default calorie is 50 kilocalories, you can press the Speed + and Speed
– to adjust the calories. The calorie set range is 10-9990.
D. In the calorie countdown function, press the “M” button to access the distance
countdown function. The default distance is 1.0km or 1 mile, you can press the Speed +
and Speed – to adjust the distance. The distance set range is 1.0-99.0.
3. MANUAL PROGRAM OPERATION INSTRUCTION:
A. Press start button, the treadmill starts and the time counts down, the initial speed
is .3mph or .5kph.
B. Press the Speed + and Speed – to adjust the speed.
C. When treadmill is working, press the Stop button, the treadmill will stop.
D. Pull off the safety key, the treadmill will stop and the console will display E07.
E. When the time countdown reaches 0, the speed reduces slowly until stopped.
F. When the distance countdown reaches 0, the speed reduces slowly until stopped.
G. When the calorie countdown reaches 0 the speed reduces slowly until stopped.
CONSOLE OPERATIONS

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SHUTTING DOWN THE TREADMILL
The treadmill can be shut down by turning off the power, which will not damage the treadmill.
COMMON ERRORS AND SOLUTIONS
PROBLEM POSSIBLE CAUSE SOLUTION
Treadmill does not work
a. Not connected to power supply Plug into socket
b. Safety key not inserted Insert safety key
c. Signal not being received Check connections to lower control board
d. Treadmill is not on Switch on
e. Fuse is broken Change the fuse
Belt does not run properly
a. Running belt needs lubrication Lubricate board with silicon
b. Running belt is too tight Adjust running belt
Belt is slipping
a. Running belt is too loose Adjust running belt
b. Motor belt is too loose Adjust the motor belt
1. ELECTRONIC ERROR: 01
A: E01: The lower control board is having diffi culty communicating with the console.
B: Solution: Check the 4 lines that connect the console and see if they are connected properly.
Check for pinched, damaged, or loose cables. Secure the cable connections if they are loose,
replace the cables if damaged.
2. ELECTRONIC ERROR: 02
A: E02: The lower control board does not detect motor voltage.
B: Solution: Check the + and - connection wires. Make sure they are connected to the + and -
terminals and that the wires are not damaged.
3. ELECTRONIC ERROR: 03
A: E03: No speed signal is detected
B: Solution: Check to see if the speed sensor is connected securely. Check to see if the sensor
is in line with the magnet on the motor and the gap between them is 3-5mm. If the problem
persists, change the speed sensor.
4. ELECTRONIC ERROR: 05
A: E05: Motor current is over limited.
B: Solution: Visually inspect the motor to see if it turns freely. Make sure that there is nothing
obstructing the movement of the running belt on rollers. If the problem persists, replace the
motor.
5. ELECTRONIC ERROR: E07
A: E07: Safety key is not detected.
B: Solution: Make sure that the safety key is installed. If problem persists, replace the safety key.
CONSOLE OPERATIONS
EXPLODED VIEW

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PARTS LIST
To order replacement parts: provide your customer service representative with the product model number
and the part number located on the Parts List below, along with the quanity you require.
Part No. Descriptions Qty Part No. Description Qty
LK700WS-1-1 Main Frame 1 LK700WS-10-2 Console Mount 1
LK700WS-1-2 Wheel 2 LK700WS-10-3 Control Panel 1
LK700WS-1-3 Shock Absorber 4 LK700WS-10-4 Console Overlay (Top) 1
LK700WS-1-4 Cushion With Holder 2 LK700WS-10-5 Console Overlay (Bot-
tom)
1
LK700WS-1-5 Foot Pad 4 LK700WS-10-6 Incline Pcb Board 1
LK700WS-2-1 Base Frame (Left) 1 LK700WS-10-7 Running Pcb Board 1
LK700WS-2-2 Base Frame (Right) 1 LK700WS-10-8 Micro Switch 1
LK700WS-2-3 Square End Cap 4 LK700WS-10-9 Safety Key Plate 1
LK700WS-2-4 Foot Pad 6 LK700WS-10-10 Safety Key Post 1
LK700WS-3-1 Stand Post 1 LK700WS-10-11 Safety Key Sticker 1
LK700WS-3-2 Hole Cap 8 LK700WS-11-1 Front Roller 1
LK700WS-4-1 Inside Stand Post 1 LK700WS-11-2 Rear Roller 1
LK700WS-4-2 Inside Incline Frame 2 LK700WS-12-1 Motor 1
LK700WS-4-3 Hexagon Lever 3 LK700WS-12-3 Bracket 1
LK700WS-4-4 Hexagon Lever Casing 2 LK700WS-12-4 Motor Pad 4
LK700WS-5-1 Incline Bracket 1 LK700WS-13-1 Motor Belt 1
LK700WS-5-2 Incline Motor 1 LK700WS-14-1 Power Wire 1
LK700WS-5-3 Wire Pannel 1 LK700WS-15-1 Power Cord 1
LK700WS-5-4 Communication Wire 1 LK700WS-16-1 Communication Wire 1
LK700WS-6-1 Control Box Frame 1 LK700WS-17-1 Cable Management 1
LK700WS-6-2 Motor Wire Panel 1 LK700WS-18-1 Post Sleeve 2
LK700WS-6-3 Transformer 1 LK700WS-19-1 Cable Strap 3
LK700WS-6-4 Wire 1 LK700WS-20-1 Wire 1
LK700WS-6-5 Db Connector 1 LK700WS-20-2 Wire 1
LK700WS-6-6 Reset Switch 1 LK700WS-20-3 Wire 1
LK700WS-6-7 Socket 1 LK700WS-20-4 Wire Clamp 1
LK700WS-7-1 Frame 1 LK700WS-20-5 Choke (Optional) 2
LK700WS-7-2 Socket 1 LK700WS-20-6 Db Connector 1
LK700WS-7-4 Wire 1 LK700WS-20-7 Switch 1
LK700WS-7-5 Wire 1 LK700WS-20-8 Reset Switch 1
LK700WS-7-6 Wire 1 LK700WS-20-9 Cable Ring 1
LK700WS-8-1 Desktop 1 LK700WS-20-10 Inverter 1
LK700WS-8-2 Wrist Pad 1 LK700WS-20-11 Filter (Optional) 1
LK700WS-8-3 Wire Box 1 LK700WS-20-12 Speed Sensor (Optional) 1
LK700WS-8-4 Cable Cover 1 LK700WS-20-13 Earth Wire (Optional) 1
LK700WS-8-5 Wire Clamp 2
LK700WS-9-1 Console Assembly 1
LK700WS-10-1 Bottom Console
Housing
1
EXPLODED VIEW

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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,
fi ve (5) years on motor and fi ve (5) years on other parts. Labor warranty coverage is one (1)
year. Warranty covers the original consumer purchaser only.
COSMETICS WARRANTY INFORMATION
For all products and all level of warranty, Cosmetic parts shall be warrantied for 1 year from
date of purchase against manufactures defect. "Cosmetics" includes: External plastics,
overlays/decals and covers.
THIS WARRANTY DOES NOT COVER
• Pre-delivery set-up.
• Components that require replacement due to dirt or lack of regular maintenance.
• Repairs necessary because of operator abuse or negligence or the failure to operate and
maintain the equipment according to the instructions contained in the Owner’s Manual.
WARRANTY
BH North America Corporation
620 N. 2nd Street | St. Charles, MO 63301
Phone:[phone]; Toll Free: 866.325.2339
Web: www.BHFITNESSUSA.COM
Mon - Fri 8am - 5pm CST
FOR WARRANTY REPAIRS, PLEASE DO NOT TAKE YOUR MACHINE
BACK TO THE RETAIL STORE. CONTACT BH FITNESS FIRST.
PARTS LIST
To order replacement parts: provide your customer service representative with the product model number
and the part number located on the Parts List below, along with the quanity you require.
Part No. Description Qty Part No. Description Qty
LK700WS-20-14 Wire (Optional) 1 LK700WS-30-11 Allen Bolt (10) 20
LK700WS-21-1 Motor Cover (Middle) 1 LK700WS-30-12 Allen Bolt (35) 7
LK700WS-21-2 Motor Cover (Left) 1 LK700WS-30-13 Phillips Screw (35) 2
LK700WS-21-3 Motor Cover (Right) 1 LK700WS-30-14 Phillips Screw (12) 4
LK700WS-21-4 Motor Cover Pad 1 LK700WS-30-15 Phillips Screw (30) 2
LK700WS-22-1 End Cap (Left) 1 LK700WS-30-16 Allen Bolt (30) 6
LK700WS-22-2 End Cap (Right) 1 LK700WS-30-17 Phillips Screw (10) 8
LK700WS-23-1 Side Rail 1 LK700WS-30-18 Phillips Screw (15) 3
LK700WS-23-2 Side Rail 1 LK700WS-30-19 Phillips Screw (10) 19
LK700WS-24-1 Running Deck 1 LK700WS-30-20 Phillips Screw (12) 6
LK700WS-24-2 Side Rail Guide 6 LK700WS-30-21 Phillips Screw (16) 19
LK700WS-25-1 Running Belt 1 LK700WS-30-22 Phillips Screw (10) 4
LK700WS-25-2 Safety Key 1 LK700WS-30-23 Phillips Screw (15) 10
LK700WS-27-1 T Wrench 1 LK700WS-30-24 Phillips Screw (25) 2
LK700WS-27-2 Combo Wrench 1 LK700WS-30-25 Phillips Screw (15) 7
LK700WS-30-1 Nut 4 LK700WS-30-26 Flat Washer 14
LK700WS-30-2 Washer 4 LK700WS-30-27 Flat Washer 6
LK700WS-30-3 Allen Bolt (30) 1 LK700WS-30-28 Flat Washer 2
LK700WS-30-4 Allen Screw (10) 4 LK700WS-30-29 Washer 3
LK700WS-30-5 Allen Bolt (40) 1 LK700WS-30-30 Flat Washer 4
LK700WS-30-6 Allen Screw (75) 3 LK700WS-30-31 Cap Nut 4
LK700WS-30-7 Allen Screw (20) 2 LK700WS-30-32 Bolt 3
LK700WS-30-8 Nut 2 LK700WS-30-33 Washer 3
LK700WS-30-9 Allen Bolt (20) 4 LK700WS-30-34 Allen Bolt 3
LK700WS-30-10 Allen Bolt 6 LK700WS-30-35 Phillips Screw (10) 9
Part No. Description Qty Part No. Description Qty
LK700WS-20-14 Wire (Optional) 1 LK700WS-30-11 Allen Bolt (10) 20
LK700WS-21-1 Motor Cover (Middle) 1 LK700WS-30-12 Allen Bolt (35) 7
LK700WS-21-2 Motor Cover (Left) 1 LK700WS-30-13 Phillips Screw (35) 2
LK700WS-21-3 Motor Cover (Right) 1 LK700WS-30-14 Phillips Screw (12) 4
LK700WS-21-4 Motor Cover Pad 1 LK700WS-30-15 Phillips Screw (30) 2
LK700WS-22-1 End Cap (Left) 1 LK700WS-30-16 Allen Bolt (30) 6
LK700WS-22-2 End Cap (Right) 1 LK700WS-30-17 Phillips Screw (10) 8
LK700WS-23-1 Side Rail 1 LK700WS-30-18 Phillips Screw (15) 3
LK700WS-23-2 Side Rail 1 LK700WS-30-19 Phillips Screw (10) 19
LK700WS-24-1 Running Deck 1 LK700WS-30-20 Phillips Screw (12) 6
LK700WS-24-2 Side Rail Guide 6 LK700WS-30-21 Phillips Screw (16) 19
LK700WS-25-1 Running Belt 1 LK700WS-30-22 Phillips Screw (10) 4
LK700WS-25-2 Safety Key 1 LK700WS-30-23 Phillips Screw (15) 10
LK700WS-27-1 T Wrench 1 LK700WS-30-24 Phillips Screw (25) 2
LK700WS-27-2 Combo Wrench 1 LK700WS-30-25 Phillips Screw (15) 7
LK700WS-30-1 Nut 4 LK700WS-30-26 Flat Washer 14
LK700WS-30-2 Washer 4 LK700WS-30-27 Flat Washer 6
LK700WS-30-3 Allen Bolt (30) 1 LK700WS-30-28 Flat Washer 2
LK700WS-30-4 Allen Screw (10) 4 LK700WS-30-29 Washer 3
LK700WS-30-5 Allen Bolt (40) 1 LK700WS-30-30 Flat Washer 4
LK700WS-30-6 Allen Screw (75) 3 LK700WS-30-31 Cap Nut 4
LK700WS-30-7 Allen Screw (20) 2 LK700WS-30-32 Bolt 3
LK700WS-30-8 Nut 2 LK700WS-30-33 Washer 3
LK700WS-30-9 Allen Bolt (20) 4 LK700WS-30-34 Allen Bolt 3
LK700WS-30-10 Allen Bolt 6 LK700WS-30-35 Phillips Screw (10) 9

33
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TABLE DES MATIÈRES
Félicitations pour votre achat d'un
équipement BH Fitness. Nous espérons
que vous apprécierez le style, la qualité
et la valeur auxquels BH Fitness a
habitué les adeptes de l'exercice
physique du monde entier.
Si vous avez des questions, des
préoccupations ou des problèmes
concernant le produit, veuillez appeler
notre équipe du Service clientèle au
1-866-325-2339 ou nous adresser
un courriel à CustomerSupport@
BHNorthAmerica.com.
Lisez attentivement les instructions
fournies dans ce guide. Elles
contiennent des renseignements
importants à propos du montage, de
la sécurité, de la condition physique et
de l'utilisation de l'appareil. Lisez bien
TOUTES les consignes de sécurité à la
page suivante.
TOUTES NOS FÉLICITATIONS
Titre Page
Toutes Nos Félicitations. . . . . . . . . . . . . . . . 33
Renseignements Relatifs À La Sécurité. . . .34
Instructions Relatives À L’exercice . . . . . . . 35
Directives Concernant L'entrainement . . . .36
Étirements Suggérés . . . . . . . . . . . . . . . . . ..40
Description du Produit . . . . . . . . . . . . . . . . 42
Instructions D’assemblage . . . . . . . . . . . . . 43
Entretien Et Nettoyage. . . . . . . . . . . . . . . . . 52
Fonctionnement de la Console. . . . . . . . . . .53
Vue Éclatée . . . . . . . . . . . . . . . . . . . . . . . . . .58
Liste Des Pièces . . . . . . . . . . . . . . . . . . . . . .60
Garantie . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
LK700WS
GUIDE D'UTILISATION
BH FITNESS | 620 N. 2nd Street, St. Charles, MO 63301
p.636-487-0050 | www.BHFitnessUSA.com | www.BHFitnessCanada.ca
Important: lisez attentivement toutes les instructions avant d’utiliser ce produit.
Enregistrez la garantie de votre produit en ligne sur: www.BHFitnessUSA.com.
Conservez ce manuel de l’utilisateur pour référence future.

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L’utilisation de cet appareil comporte de nombreux avantages; elle améliorera votre
forme physique, votre tonus musculaire et, de pair avec un régime alimentaire faible
en calories, elle vous aidera à perdre du poids.
1. Consultez un médecin avant d’entamer un programme d’exercice. Mieux
vaudraitégalement subir un examen physique complet.
2. Ne dépassez pas l’intensité recommandée pour l’exercice. Ne vous surmenez pas.
3. Si vous ressentez quelque douleur ou malaise que ce soit, interrompez
immédiatement votre séance d’exercice et consultez votre médecin.
4. Portez des vêtements et des chaussures adaptés à l’exercice. Ne portez pas de
vêtements amples ni de chaussures à semelles de cuir ou à talons hauts.
5. Il est recommandé de commencer chaque séance d’exercice par des étirements
d’échauffement.
6. Montez sur l’appareil lentement et prudemment.
7. Sélectionnez le programme ou l’option les mieux adaptés à vos intérêts en matière
de conditionnement physique.
8. Commencez lentement et augmentez la cadence jusqu’à un rythme où vous vous
sentez à l’aise.
9. Veillez à terminer la séance d’entraînement par une séquence de récupération.
INSTRUCTIONS RELATIVES À L’EXERCICERENSEIGNEMENTS RELATIFS À LA SÉCURITÉ
PRÉCAUTIONS
Cet appareil est conçu et construit de manière à offrir une sécurité maximale. Néanmoins, certaines
précautions s’imposent lors de l’utilisation de tout appareil d’exercice. Lisez l’intégralité de ce guide
avant d’assembler et d’utiliser la machine. Veuillez respecter les mesures de sécurité suivantes :
1. Gardez les enfants et les animaux de compagnie à distance de l’appareil en tout temps. NE LES
LAISSEZ PAS sans surveillance dans la pièce où se trouve l’appareil.
2. Si vous ressentez des vertiges, des nausées, des douleurs thoraciques ou tout autre symptôme
pendant l’utilisation de cet appareil, ARRÊTEZ l’exercice. CONSULTEZ IMMÉDIATEMENT UN
MÉDECIN!
3. Utilisez l’appareil sur une surface plane et solide. Ajustez les pieds pour assurer sa stabilité.
4. Tenez les mains à l’écart de toute articulation et des pièces mobiles.
5. Portez des vêtements adaptés à l’exercice. Évitez les vêtements amples qui pourraient se
prendre dans l’appareil. Portez toujours des chaussures de sport correctement lacées lorsque
vous utilisez l’appareil.
6. Cet appareil ne doit être utilisé qu’aux fi ns décrites dans ce guide. N’utilisez PAS d’accessoires
non recommandés par BH Fitness.
7. Ne placez pas d’objets tranchants près de l’appareil.
8. Les personnes présentant une incapacité physique ou des troubles de la coordination ne
devraient pas utiliser la machine sans l’assistance d’une personne qualifi ée ou d’un médecin.
9. Faites des étirements d’échauffement avant d’utiliser l’appareil.
10. N’utilisez pas l’appareil s’il ne fonctionne pas correctement.
11. Avant d’utiliser l’appareil, vérifi ez soigneusement qu’il est correctement assemblé
12. Maintenez un dégagement de 0.6096 m. (2 ft.) devant l’appareil et de chaque côté, et de
0.9144 m. (3 ft.) derrière.
13. Si des réparations sont nécessaires, faites appel exclusivement à des techniciens agréés et
formés.
14. Veuillez suivre les conseils en matière d’exercice des Directives concernant l’entraînement.
15. Utilisez uniquement les outils fournis pour monter cet appareil.
16. Cet appareil est conçu pour un utilisateur d’au plus 181.4 kg (400 lb).
17. L’appareil ne peut être utilisé que par une personne à la fois.
Attention : Consultez votre médecin avant de commencer à utiliser l’appareil ou d’adopter un
programme d’exercice quelconque. Lisez toutes les instructions avant d’utiliser quelque appareil
d’exercice que ce soit.
CONSERVEZ CES INSTRUCTIONS POUR UNE UTILISATION ULTÉRIEURE.

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DIRECTIVES CONCERNANT L’ENTRAÎNEMENT
CONSOMMATION D'OXYGÈNE
L'effort que vous pouvez déployer au cours d'une période prolongée est limité par votre
capacité à approvisionner en oxygène les muscles au travail. L'exercice intense régulier a un
effet d'entraînement qui peut augmenter la capacité aérobie de 20 à 30 %. Une amélioration
de la VO2max indique une capacité accrue du cœur à pomper le sang, des poumons à
absorber l'oxygène et des muscles à utiliser l'oxygène.
SEUIL D'ENTRAÎNEMENT
Il s'agit du degré minimum d'exercice nécessaire pour améliorer de façon importante
n'importe lequel des paramètres de la forme physique.
SURCHARGE
C'est le degré que vous atteignez lorsque vous dépassez votre degré d'aisance durant
l'exercice. L'intensité, la durée et la fréquence de l'exercice doivent dépasser le seuil
d'entraînement et augmenter graduellement à mesure que le corps s'adapte à la demande
accrue. Le seuil d'entraînement devrait s'élever en même temps que votre forme physique.
Il est important de respecter les étapes de votre programme et d'élever progressivement le
facteur de surcharge.
PROGRESSION
Plus vous serez en forme, plus l'exercice devra être intense pour créer une surcharge et que
vous continuiez ainsi de vous améliorer.
SPÉCIFICITÉ
Différentes formes d'exercice produisent différents résultats. Le type d'exercice effectué est
propre aux groupes musculaires sollicités et à la source d'énergie en cause. Le transfert
des effets de l'exercice est faible, par exemple de l'entraînement musculaire à celui de
la capacité cardiovasculaire. Voilà pourquoi il est important d'adapter son programme
d'exercice à ses besoins particuliers.
RÉVERSIBILITÉ
Si vous cessez de faire de l'exercice ou que vous n'exécutez pas votre programme assez
souvent, vous perdrez les bienfaits accumulés. La clé du succès de l'entraînement réside
dans la régularité.
ÉCHAUFFEMENT
Chaque programme d'exercice devrait commencer par un échauffement, qui prépare le
corps à l'effort qui s'annonce. L'échauffement doit être doux et, de préférence, cibler les
groupes musculaires qui seront sollicités durant l'exercice. Les étirements doivent faire
partie tant de la séance d'échauffement que de celle de récupération et être exécutés après
3 à 5 minutes d'activité aérobie ou de mise en train de faible intensité.
RÉCUPÉRATION
C'est à cette étape que diminue graduellement l'intensité de la séance d'exercice. En effet,
après l'exercice, il reste une grande quantité de sang dans les muscles qui ont travaillé. Si ce
sang n'est pas réacheminé rapidement vers la circulation centrale, il risque de s'accumuler
dans les muscles.
DIRECTIVES CONCERNANT L’ENTRAÎNEMENT
L'exercice est l'un des principaux facteurs contribuant à la santé globale d'une personne. En
voici quelques bienfaits :
• Capacité accrue de travail physique (force-endurance)
• Capacité cardiovasculaire (cœur et artères/veines) et respiratoire accrue
• Diminution du risque de maladie coronarienne
• Modifi cations du métabolisme de l'organisme (une perte de poids par exemple)
• Report des effets physiologiques du vieillissement
• Diminution du stress, augmentation de la confi ance en soi, etc.
La forme physique combine plusieurs éléments. Chacun est décrit ci-après.
FORCE
La capacité d'un muscle à exercer une force contre résistance. La force contribue à la
puissance et à la vitesse.
ENDURANCE MUSCULAIRE
La capacité d'exercer une force à répétition au cours d'une période de temps. C'est, par
exemple, l'endurance musculaire des jambes qui permet de parcourir 10 km sans s'arrêter.
FLEXIBILITÉ
L'amplitude de mouvement de vos articulations. Pour améliorer sa fl exibilité, il faut étirer ses
muscles et ses tendons afi n de maintenir ou d'augmenter sa souplesse, laquelle accroît la
résistance aux lésions ou douleurs musculaires.
ENDURANCE CARDIORESPIRATOIRE
L'élément le plus important de la forme physique. Il s'agit du fonctionnement effi cace du
cœur et des poumons.
CONDITIONNEMENT PHYSIQUE AÉROBIQUE
C'est un exercice de relativement faible intensité et de longue durée, qui fait surtout appel
à l'appareil cardiorespiratoire (fi lière énergétique aérobie). Le mot « aérobie » signifi e « avec
de l'oxygène » et fait référence à l'utilisation de l'oxygène dans le processus du métabolisme
ou de la production d'énergie de l'organisme. Il existe un grand nombre de types d'exercice
aérobique qui, par défi nition, s'exécutent à une intensité modérée sur de longues périodes.
CONDITIONNEMENT PHYSIQUE ANAÉROBIQUE
C'est un exercice suffi samment intense pour déclencher le métabolisme anaérobie. Le mot
« anaérobie » signifi e « sans oxygène » et il désigne l'énergie produite lorsque l'apport en
oxygène est insuffi sant pour répondre aux besoins énergétiques du corps à long terme (un
sprint de 100 m, par exemple).

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DOULEURS MUSCULAIRES
Les premiers jours, les douleurs musculaires peuvent être la seule indication que vous
avez fait de l'exercice. Évidemment, elles varieront selon votre forme physique générale. De
légères courbatures dans la plupart des grands groupes musculaires sont une confi rmation
que votre programme d'exercice vous convient. Cette situation est normale et disparaîtra en
quelques jours.
Si vous ressentez une forte gêne, votre programme est peut-être trop avancé ou vous avez
progressé trop rapidement.
Si vous ressentez de la DOULEUR durant ou après l'exercice, c'est un signal de votre corps.
Cessez de faire de l'exercice et consultez votre médecin.
VÊTEMENTS RECOMMANDÉS
Portez des vêtements qui ne gêneront aucunement vos mouvements durant l'entraînement.
Ils devraient être assez légers pour laisser le corps se refroidir. Trop vous habiller vous ferait
transpirer plus que la normale sans que vous n'en tiriez aucun avantage. Le surplus de
poids que vous perdriez alors serait fait de liquides organiques, qui seraient remplacés dès
le premier verre d'eau. Portez toujours des chaussures de sport.
RESPIRATION DURANT L'EXERCICE
Ne retenez pas votre souffl e durant l'exercice. Autant que possible, respirez normalement.
Rappelez-vous que la respiration consiste à inspirer et à distribuer de l'oxygène, qui alimente
les muscles au travail.
PÉRIODES DE REPOS
Une fois que vous aurez commencé votre programme d'exercice, exécutez-le d'une traite
jusqu'à la fi n. N'interrompez pas une séance d'entraînement pour la reprendre ensuite sans
répéter l'échauffement. La période de repos nécessaire entre les exercices peut varier d'une
personne à l'autre.
DIRECTIVES CONCERNANT L’ENTRAÎNEMENT
FRÉQUENCE CARDIAQUE
Quand vous faites de l’exercice, votre fréquence cardiaque accélère. D’ailleurs, c’est une manière
de mesurer l’intensité impliquée d’un exercice. En fait, vous avez besoin de faire régulièrement de
l’exercice pour conditionner votre système circulatoire.
Votre forme physique de départ est indispensable quand vient le temps de créer un programme
d’exercice. Selon les individus, au début d’un programme d’exercice, il est possible d’obtenir de bons
résultats d’entraînement, tel qu’une fréquence cardiaque entre 110 et 120 battements par minute.
(BPM) Si vous êtes plus en forme que cela, il sera nécessaire d’établir un seuil de stimulation plus
élevé.
Pour commencer, vous devriez vous entraîner à un niveau qui vous permettra d’atteindre près de 65
% à 70 % de votre fréquence cardiaque maximale. Si vous trouvez cela trop facile, vous souhaiteriez
probablement en augmenter le rythme. Toutefois, il est toujours mieux d’y aller de manière
conservative.
La règle veut que votre fréquence cardiaque maximale soit calculée en soustrayant votre âge
au nombre 220. En fait, avec l’âge, votre cœur, tout comme les autres muscles, devient moins
performant. Par ailleurs, l’entraînement peut être un moyen d’éviter une partie de ces pertes
musculaires.
COMMENT CALCULER VOTRE FRÉQUENCE CARDIAQUE
Immédiatement après votre entraînement, mesurer votre fréquence cardiaque en posant deux
de vos doigts sur votre poignet ou sur votre artère carotide qui se trouve au niveau de votre cou.
Comptez le nombre de battements par dix secondes. Multipliez le nombre de battements par 6 afi n
d’obtenir votre fréquence cardiaque actuelle en BPM. Par ailleurs, dix secondes suffi sent, en matière
de fi abilité.
Niveau d’entraînement débutant
GROUPE D’ÂGE 25 30 35 40 45 50 55 60 65
Par 10 secondes 23 22 22 21 20 19 19 18 18
Fréquence cardiaque
par battement par minute 138 132 132 126 120 114 114 108 108
Niveau d’entraînement supérieure à la moyenne
GROUPE D’ÂGE 25 30 35 40 45 50 55 60 65
Par 10 secondes 23 22 22 21 20 19 19 18 18
Fréquence cardiaque
par battement par minute 138 132 132 126 120 114 114 108 108
Ne vous forcez pas à atteindre les chiffres dans le tableau. Cela deviendrait vraiment inconvenable
s’il fallait que vous vous entraîniez trop. Il faut que cela vienne naturellement, à fur et à mesure que
vous suivez le programme. Souvenez-vous, votre objectif se veut être un indicateur et non une règle,
donc, que vos résultats soient un peu plus élevés ou moindres ne pose aucun problème.
Ne vous attardez pas quotidiennement sur votre fréquence cardiaque. Se trouver sous pression ou
mal dormir pourrait d’ailleurs l’infl uencer. Votre fréquence cardiaque est un indicateur, il ne faut pas
que cela vous obsède.
DIRECTIVES CONCERNANT L’ENTRAÎNEMENT