BH FITNESS S3IC User manual

OWNER’S MANUAL
S3IC
Important: Read all instructions carefully before using this product. Retain this owner’s manual for future reference.
BH North America | 20155 Ellipse, Foothill Ranch, California 92610 | p.949.206.0330 | f.949.206.0013 | www.bhtnessusa.com

TABLE OF CONTENTS
Title Page
Introduction 03
Safety Information 04
Exercise Instruction 05
Training Guidelines 06
Suggested Stretches 10
Assembly Instructions 12
Exploded View Drawing 19
Parts List 20
Console Overview 21
Maintenance and Cleaning 23
Warranty 24

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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. ey provide you
with important information about assembly, safety, tness and use of the machine.
Please read ALL the safety information contained on the following page.

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SAFETY INFORMATION
PRECAUTIONS
is equipment has been designed and constructed to provide maximum safety.
Nevertheless, certain precautions should be taken when using exercise equipment.
Read the whole manual before assembling and using the machine. Please observe the
following safety precautions:
1. Keep children and pets away from this equipment at all times. DO NOT leave them unsupervised in the
room where the machine is kept.
2. If you experience dizziness, nausea, chest pains or any other symptom while using this machine STOP the
exercise. SEEK IMMEDIATE MEDICAL ATTENTION!
3. Use the machine on a level and solid surface. Adjust the feet for stability.
4. Keep your hands away from any of the joints and moving parts.
5. Wear clothing suitable for doing exercise. Do not wear baggy clothing that might get caught in the machine.
Always wear athletic shoes when using the machine and tie the laces securely.
6. is machine must only be used for the purposes described in this manual. DO NOT use accessories that
are not recommended by BH Fitness. Read manual prior to use and follow all warnings and instructions.
7. Do not place sharp objects near the machine.
8. Any person with physical or coordination limitations should not use the machine without the assistance of
a qualied person or doctor. Misuse of this machine may result in serious injury.
9. Do warm-up stretching exercises before using the equipment.
10. Do not use the machine if it is not working correctly.
11. Before using the machine, thoroughly inspect the equipment for proper assembly.
12. Keep a perimeter of 3 feet (1 meter) around the machine before operating the equipment.
13. Use only authorized and trained technicians if a repair is needed.
14. Please follow the advice for correct training, as detailed in the Training Guidelines.
15. Use only the tools provided to assemble this machine.
16. Replace warning labels if damaged, illegible or removed.
17. is machine was designed for a maximum user weight of 300 lbs (136 kgs)
18. e machine can only be used by one person at a time.
19.
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 oers various benets; it can improve tness, muscle tone and when
used in conjunction with a calorie controlled diet, it can help you lose weight.
1. Consult your doctor before starting any exercise program. It is advisable to
undergo a complete physical examination.
2. Work at the recommended exercise level. Do not over exert yourself.
3. If you feel any pain or discomfort, stop exercising immediately and consult your
doctor.
4. Wear appropriate clothing and footwear for the exercise; do not wear loose
clothing; do not wear leather soled shoes or footwear with high heels.
5. It is advised that you do warm-up stretches before working out.
6. Get on the equipment slowly and securely.
7. Select the program or workout option that is most closely aligned with your
workout interests.
8. Start slowly and work your way up to a comfortable pace.
9. Be sure to cool down after your workout.
EXERCISE INSTRUCTION

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TRAINING GUIDELINES
Exercise is one of the most important factors in the overall health of an individual.
Listed among its benets are:
• Increased capacity for physical work (strength endurance)
• Increased cardiovascular (heart and arteries/veins) and respiratory eciency
• Decreased risk of coronary heart disease
• Changes in body metabolism, e.g. losing weight
• Delaying the physiological eects of age
• Reduction in stress, increase in self-condence, etc.
ere are several components of physical tness and each is dened below.
STRENGTH
e capacity of a muscle to exert a force against resistance. Strength contributes to power and speed.
MUSCULAR ENDURANCE
e 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
e range of motion of your joints. Improving exibility involves the stretching of muscles and
tendons to maintain or increase suppleness, and it provides increased resistance to muscle injury or
soreness.
CARDIO-RESPIRATORY ENDURANCE
e most essential component of physical tness. It is the ecient functioning of the heart and
lungs.
AEROBIC FITNESS
Is an exercise of relatively low intensity and long duration, which depends primarily on the aerobic
energy system. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic
or energy-generating process. Many types of exercise are aerobic, and by denition are performed at
moderate levels of intensity for extended periods of time.
ANAEROBIC TRAINING
Is an exercise intense enough to trigger anaerobic metabolism. is means “without oxygen” and
is the output of energy when the oxygen supply is insucient to meet the body’s long term energy
demands. (For example, a 100 meter sprint.)

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OXYGEN UPTAKE
e eort 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 eect 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
is is the minimum level of exercise which is required to produce signicant improvements in any
physical tness parameter.
OVERLOAD
is is where you exercise above your comfort level. e intensity, duration and frequency of exercise
should be above the training threshold and should be gradually increased as the body adapts to the
increasing demands. As your tness level improves, the training threshold should rise. Working
through your program and gradually increasing the overload factor is important.
PROGRESSION
As you become more t, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement.
SPECIFICS
Dierent forms of exercise produce dierent results. e type of exercise that is carried out is specic
to the muscle groups being used and to the energy source involved. ere is little transfer of the
eects of exercise, i.e. from strength training to cardiovascular tness. at is why it is important to
have an exercise program tailored to your specic needs.
REVERSIBILITY
If you stop exercising or do not do your program often enough, you will lose the benets you have
gained. Regular workouts are the key to success.
WARM-UP
Every exercise program should start with a warm-up where the body is prepared for the eort 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
is involves a gradual decrease in the intensity of the exercise session. Following exercise, a large
supply of blood remains in the working muscles. If it is not returned promptly to the central
circulation, pooling of blood may occur in the muscles.

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HEART RATE
As you exercise, your heart beat increases. is is often used as a measure of the required intensity of
an exercise. You need to exercise hard enough to condition your circulatory system, and increase your
pulse rate, but not enough to strain your heart.
Your initial level of tness is important when developing an exercise program for you. When starting,
you can get a good training eect with a heart rate of 110-120 beats per minute (BPM). If you are
more t, you will need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your
maximum. If you nd this is too easy, you may want to increase it, but it is better to lean on the
conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, your
heart, like other muscles, loses some of its eciency. Some of its natural loss is won back as tness
improves. e following table is a guide to those who are “starting tness.”
Age Target Heart Rate 25 30 35 40 45 50 55 60 65
10 Second Count 23 22 22 21 20 19 19 18 18
Beats per Minute 138 132 132 126 120 114 114 108 108
PULSE COUNT
e pulse count (on your wrist or carotid artery in the neck, taken with two index ngers) is done
for ten seconds, taken a few seconds after you stop exercising. is 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.
e target is not a magic number, but a general guide. If you’re above average with your tness, you
may work comfortably a little above that suggested for your age group. e following table is a guide.
Age Target Heart Rate 25 30 35 40 45 50 55 60 65
10 Second Count 26 26 25 24 23 22 22 21 20
Beats per Minute 156 156 150 144 138 132 132 126 120
Don’t push yourself too hard to reach the gures on this table. It can be very uncomfortable if you
over exercise. Let it happen naturally as you work through your program. Remember, the target is a
guide, not a rule, a little above or below is just ne.
Two nal comments: (1) don’t be concerned with day to day variations in your pulse rate, being
under pressure or not enough sleep can aect it; (2) your pulse rate is a guide, don’t become a slave
to it.

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MUSCLE SORENESS
For the rst week or so, muscle soreness may be the only indication you have that you are on an
exercise program. is, of course, does depend on your overall tness level. A conrmation that you
are on the correct program is a very slight soreness in most major muscle groups. is 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. e extra weight you lose is body uid and will be replaced
with the next glass of water you drink. Always wear a pair athletic shoes.
BREATHING DURING EXERCISE
Do not hold your breath while exercising. Breathe normally as much as possible. Remember,
breathing involves the intake and distribution of oxygen, which feeds the working muscles.
REST PERIODS
Once you start your exercise program, you should continue through to the end. Do not break o
halfway through and then restart at the same place later on without going through the warm-up stage
again. e rest period required between exercises may vary from person to person.

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Head Rolls
Rotate your head to the right for one count while feeling the stretch
up the left side of your neck. Next, rotate your head back for one
count, stretching your chin to the ceiling. Rotate your head to the
left for one count, and nally, drop your head to your chest for one
count.
Shoulder Lifts
Lift your left shoulder up toward your ear for one count. en 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 igh 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 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
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

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ASSEMBLY INSTRUCTIONS - S3IC

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STEP 1
ASSEMBLE FRONT AND REAR STABILIZERS
Detach the shipping supports (metal pieces attached with 2 screws) – under the front
and rear stabilizers. Discard the supports and screws.
Follow the gure below and attach the Front Stabilizer (8) and Rear Stabilizer (7)
under the Main Frame (1) with 4 pcs of Hex Screws (34),
4 pcs of Flat Washer (33) by using the supplied Allen wrench for fastening.
STEP 2
INSTALL LEFT AND RIGHT PEDALS
read the Left Pedal (35-L) onto the crank
and tighten counterclockwise with the
wrench provided. read the Right Pedal
(35-R) onto the right crank and tighten
clockwise to secure.

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STEP 3
ASSEMBLE THE HANDLEBAR
POST
Loosen the Handle (66-A), and slide the
Handlebar Post (4) into the housing on
the Main Frame (1) and re-tighten the
Handle (66-A).
STEP 4
ASSEMBLE THE HANDLEBAR
Attach the Handlebar (5) to the
Handlebar Post (4) and tighten it
with the Handle (66-B) and Flat
Washer (bigger and thicker) (67).

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STEP 5
ASSEMBLE THE SEAT POST
Loosen the Handle (66-C) and slide
the Seat Post (2) into the housing on
the Main Frame, then re-tighten the
Handle (66-C).
STEP 6
ASSEMBLE THE SEAT
Loosen the Pop Pin (23) and pull the Pop Pin (23) down, then slide the Seat Slider (3)
into the Seat Post (2). Release the Pop Pin (23) and re-tighten. Slide the Seat (22) onto
the post on the Seat Slider (3). Adjust and align the seat and then secure by tightening
the 2 nuts on the bottom of the seat with the wrench provided.

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STEP 7
ATTACHING THE COMPUTER
ere are 2 Screws (72) on the Handlebar, unscrew them. With screws (72) take the
Console Mount (81) and secure it to the Handlebar (5). Take the Console (80) and pop
the back o. Install the Batteries provided, then put the back on the Console (80). ere
is a Screw (82) on the back of the Console, take it out. Slide the Console (80) onto the
Console Mount (81) and secure with the Screw (82) to the Console Mount (81). Now
plug in the Sensor Cable (83) to the connection in the Console (80).

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STEP 9
SAFETY INSPECTION
Before nishing installation, please inspect all the screws and nuts carefully to make
sure all of them tightened.
STEP 8
INSTALL THE WATER BOTTLE HOLDER
ere are 2 Screws (72) and 2 Washers (70) mounted in the right fork of the bike, take
them out. Align the Water Bottle Holder (65) with the holes on the right fork and
secure with 2 Washers (70) and 2 Screws (72).
NOTICE
1. Inspect all the Nuts, Nut Caps and Pedals
and re-tighten as needed regularly and
inspect the equipment periodically. Should
you nd any defective parts, replace them
immediately. Don’t exercise until they are
repaired.
2. Pay more attention to normal wear on
parts. As in the following gure, please
inspect the Brake Pad (24) to make sure
that it is in good working condition before
exercise. If it is not, please replace it.

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3. Before exercise, please inspect the Pedals to make sure that they are not loose,
please repeat installation Step 2 if they are loose.
4. Please adjust the Hexagon Nut by using the Open Wrench if the Seat (22) is loose.
5. If you need to move the bike, use the tips of the Handlebar (5) and tilt the bike
forward onto the wheels (21) and transport the bike to the desired location.

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EXPLODED VIEW DRAWING - S3IC

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PARTS LIST - MASTER GS
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 quantity you require.
NO. DESCRIPTION QTY. NO. DESCRIPTION QTY.
S3IC-1 Main Frame 1 S3IC-43 Brake Mount 1
S3IC-2 Seat Post 1 S3IC-44 Bearing 6001 2
S3IC-3 Seat Slider 1 S3IC-45 Bearing 6004 2
S3IC-4 Handlebar Post 1 S3IC-46 Bearing 608 4
S3IC-5 Handlebar 1 S3IC-47 Tension Rod 1
S3IC-6 Cap Nut 1 S3IC-48 C-Clip 2
S3IC-7 Rear Stabilizer 1 S3IC-49 Hex Bolt 5
S3IC-8 Front Stabilizer 1 S3IC-50 Hex Bolt 2
S3IC-9 Tension Knob 1 S3IC-51 Brake Adjustment Nut 1
S3IC-10 Tension Bracket 1 S3IC-52 Washer 2
S3IC-11 Plastic sleeve 1 S3IC-53 Hex Flange Nut 2
S3IC-12 Left and Right Crank 1 set S3IC-54 Countersunk Bolt 2
S3IC-13 Phillips Screw 8 S3IC-55 Thin Hex Bolt 3
S3IC-14 Chain Cover A 1 S3IC-56 C-Clip 1
S3IC-15 Chain Cover B 1 S3IC-57 Hex Bolt 1
S3IC-16 Leveling Foot 4 S3IC-58 Nut 1
S3IC-17 Plastic Sleeve 1 S3IC-59 Bolt 2
S3IC-18 Stabilizer Cap 4 S3IC-60 Round Head Screw 2
S3IC-19 Seat Slider Cap 1 S3IC-61 Cage 2
S3IC-20 Front Cover 1 S3IC-62 Strap 2
S3IC-21 Wheel 2 S3IC-63 Plastic Sleeve 2
S3IC-22 Seat 1 S3IC-64 Philips Screw 1
S3IC-23 Pop Pin 1 S3IC-65 Water Bottle Holder 1
S3IC-24 Brake Pad 1 S3IC-66 Handle 3
S3IC-25 Brake Pad Holder 1 S3IC-67 Larger Washer 1
S3IC-26 Chain Cover 2 S3IC-68 Hex Bolt 2
S3IC-27 Bracket Nut 1 S3IC-69 Large Washer 2
S3IC-28 Belt 1 S3IC-70 Washer 1
S3IC-29 Flat Washer 1 S3IC-71 Cap Nut 1
S3IC-30 Axle Plate 1 S3IC-72 Philips Screw 2
S3IC-31 Rubber Washer 1 S3IC-73 Round Head Screw 1
S3IC-32 Crank Cover 2 S3IC-74 Washer 1
S3IC-33 Flat Washer 4 S3IC-75 Round Head Screw 4
S3IC-34 Hex Screw 4 S3IC-76 Magnet 2
S3IC-35 Right & Left Pedal 1 set S3IC-77 Inner Screw Cap 2
S3IC-36 Flywheel 1 S3IC-78 Limiter 2
S3IC-37 Flywheel Axle 1 S3IC-79 Spring 2
S3IC-38 PK Belt wheel 1 S3IC-80 Computer 1
S3IC-39 Bushing 1 S3IC-81 Computer Mount 1
S3IC-40 Tension Spring 1 S3IC-82 Phillips Screw 1
S3IC-41 Pulley Wheel 1 S3IC-83 Sensor Cable (Upper) 1
S3IC-42 Rubber Washer 1 S3IC-84 Sensor Cable (Lower) 1