BH FITNESS LK500RW User manual
OWNER’S MANUAL
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.BHFitnessUSA.com
TABLE OF CONTENTS
Title Page
Introduction 03
Warnings and Labels 04
Safety Information 05
Exercise Instruction 06
Training Guidelines 07
Workout and Stretching 11
Overview 13
Assembly Instructions 14
Console Overview 20
Console Operations 21
Exploded View Drawing 27
Parts List 28
Warranty 30
3
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 CustomerSupport@BHNorthAmerica.com.
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 in the following pages.
4
WARNINGS AND LABELS
Keep hands and fingers
clear of this area.
5
SAFETY INFORMATION
PRECAUTIONS
is rower 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 rower. 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 rower is kept.
2. If you experience dizziness, nausea, chest pains or any other symptom while using this rower STOP
exercising. SEEK IMMEDIATE MEDICAL ATTENTION!
3. Use the rower on a level and solid surface. Adjust the feet for stability.
4. Do not place hand or objects in or near any openings.
5. Wear clothing suitable for doing exercise. Do not wear baggy clothing. Always wear athletic shoes
when using the rower and tie the laces securely.
6. is rower 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 rower.
8. Do not use the rower if it is not working correctly.
9. Before using the rower, thoroughly inspect the equipment for proper assembly.
10. Keep a clear perimeter of 3 feet (1 meter) around the rower before operating the equipment.
11. Use only authorized and trained technicians if a repair is needed.
12. Please follow the advice for correct training, as detailed in the Training Guidelines.
13. Use only the tools provided to assemble this rower.
14. is rower was designed for a maximum user weight of 300lbs (136 kgs).
15. e rower can only be used by one person at a time.
16. Do not use this rower outside.
17. Do not use the rower if the main electrical cord becomes damaged or worn. Keep the main electrical
cord away from hot surfaces.
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 rower oers various benets; it can improve tness, muscle tone, exibility
and circulation. 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. Exercise at recommended 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 baggy
clothing; do not wear leather soled shoes or high heels.
5. Get on to the equipment slowly and securely.
6. Select the program or workout option that is most closely aligned with your
workout interests.
EXERCISE INSTRUCTION
7
TRAINING GUIDELINES
Exercise is one of the most important factors in the overall health of an individual.
Listed among its benets are:
• Increased capacity for physical work (strength endurance)
• Increased cardiovascular (heart and arteries/veins) and respiratory eciency
• Decreased risk of coronary heart disease
• Changes in body metabolism, e.g. losing weight
• Delaying the physiological eects of age
• Reduction in stress, increase in self-condence, etc.
ere are several components of physical tness and each is dened 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 ecient 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 denition 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 insucient to meet the body’s long term energy
demands. (For example, a 100 meter sprint.)
8
OXYGEN UPTAKE
e eort 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 eect 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 signicant 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
Dierent forms of exercise produce dierent results. e type of exercise that is carried out is specic
to the muscle groups being used and to the energy source involved. ere is little transfer of the
eects of exercise, i.e. from strength training to cardiovascular tness. at is why it is important to
have an exercise program tailored to your specic needs.
REVERSIBILITY
If you stop exercising or do not do your program often enough, you will lose the benets 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 eort 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 eect 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 eciency. 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 aect 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 conrmation 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. It is advisable to 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.
11
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
12
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
13
OVERVIEW
14
ASSEMBLY INSTRUCTIONS
STEP 1: Remove Components
Remove the components. Lay the machine and
packaging on the oor as shown in Figure 1.
Remove the components D & E from inside
the polyfoam as shown and set aside for further
assembly. Replace the polyfoam blocks in their
original positions. Flip the packaged assembly
up 90 degrees as shown in Figure 2.
STEP 2: Front Stabilizer Assembly
Place the front stabilizer (B) onto the main
frame and tighten into place using 4 screws
(J1) and 4 washers (J2).
USE TOOL
FIGURE 1
FIGURE 2
E
D
polyfoam
POLYFOAM(2)
B
J2
J1
A
POLYFOAM(1)
15
STEP 3: Pedal Connection Tube Assembly
Flip the main frame over so it rests on the stabilizer as shown below. Remove the polyfoam
blocks and set aside. Install the Pedal Connection Tube (G) to the main frame (A) using 4
screws (J1)
**Before pulling the rope for exercise, it is necessary to remove the strap holder rst (see inset)
STEP 4: Assemble Saddle With Upper Slide Track
Install the Saddle (E) onto the Upper Slide Track (D) using 4 screws (J1) as shown. en
using 6 screws (J1), attach the Upper Slide Track (D) with the Main Frame (A)
FIGURE 4
FIGURE 3
POLYFOAM(3)
POLYFOAM(4)
A
J1
G
A
STRAP HOLDER
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STEP 5: Assemble the Rear Stabilizer
Lift the Upper Slide Track (D) o the ground and t the Rear Stabilizer (C) into place. Use 6
Screws (J1) to tighten the Rear Stabilizer (C) into place on the Upper Slide Track (D)
STEP 6: Pedal Assembly and Adjustment
Slide the Right Pedal (F1) onto the Pedal Connection Tube (G). Use 1 screw (J1) and 1 washer
(J2) to secure it in place. For Pedal adjustment loosen the nut (F10) and the knob (F9), move
pedal to desired position and retighten the nut (F10) and knob (F9). Repeat steps for Left
Pedal assembly and Adjustment.
**IMPORTANT**
Be sure to install pedals on the
correct side so that the heel cup
is at the back of the pedal as
shown. Otherwise you will
experience slipping and could
fall out of the pedals.
FIGURE 5
FIGURE 6
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STEP 7: Folding the Machine for Storage
It is advised that two people perform the following steps to prevent injury. Loosen the knob
(A4) then pull it down. Fold the Slide Track up as shown, then retighten the knob.
IMPORTANT: Hold the Slide Track in the upright position until it is conrmed that the knob
(A4) has been tightened completely. Failure to do so could cause risk of injury.
To unfold for use, simply reverse these steps, using two people for safety.
STEP 8: Power Considerations
Take consideration to place the machine near a power outlet. Plug the power adapter into the
outlet and the adapter cord into the plug on the machine as shown.
FIGURE 7
FIGURE 8
It is highly recommended for
two people to fold and unfold
to prevent injury.
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STEP 9: How to Move the Machine
e front stabilizer has built-in wheels for convenience. Stand at the front of the machine and
lift until the weight of the machine shifts to the transportation wheels. e machine is now
ready to be moved to a new location. When moving the rowing machine, please make sure the
wheels are moving across a level surface.
STEP 10: Console and Pedal Strap Adjustment
e console angle is adjustable as shown. Retighten once desired position is found using the
8mm tool.
STEP 11: Pedal Strap Adjustment
Put foot into pedal (F1) and tighten the strap (F13) Repeat for the other side pedal strap
adjustment.
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Tighten the Pedal Strap (F13) securely after you have found a position that is just right for you.
STEP 12: Slide Adjustment
ere are 3 screws (E9 x 1 and E3 x 2) under the Saddle as shown below. Loosen the middle
screw (E9) then adjust the other 2 screws (E3) to loosen or tighten the sliding action of the
saddle based upon personal preference. After you are comfortable with your settings, lock
them into place by tightening the middle screw (E9)
TOOL
5M
E
E1
D
E3 E3
E9
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CONSOLE OVERVIEW
Reset Up
Start/Stop Down
Recovery Enter
Time/Time 500M
Function Control Mode
Programs User Data
Distance
Main Display
SPM H.R.C. (Target Heart Rate)
Watt/Calories
Stroke/Total Strokes
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