BH FITNESS LK590 User manual

TABLE OF CONTENTS
Title Page
Introduction 03
Warnings and Labels 04
Safety Information 05
Exercise Instruction 06
Training Guidelines 07
Suggested Stretches 11
Assembly Instructions 13
Maintenance 20
Console Overview 22
Console Operations 23
Exploded View Drawing 28
Parts List 29
Warranty 31

CONGRATULATI ONS
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 [email protected].
Carefully read through the instructions contained in this manual. _hey provide you
with important information about assembly, safety, fitness and use of the treadmill.
Please read ALL the safety information contained on the following page.

_kWARNING
Misuse ofthis machinemayresultin
seriousinjury.
ReedUser's Manualpriortouseand
follow all warningsand instructions.
Do not allowchildrenonor around
themachine.
Reducebelt speedin a controlled
manner,
The userweight mustnot exceed
425 Ibs/192kgs,
This productshouldalwaysbe used
on a levelsurface,
Replacelabel ifdamaged,illegibleor
removed,
Do not use thismachine outdoors,
WARNINGS AND LABELS
*
ii ! i
_Grounded
Outlet
This product must be grounded. If it malfunctions or breaks down, grounding will provide a path of least
resistance for electric current to reduce the risk of electric shock.
This cord must be plugged into an appropriate outlet that is properly installed and grounded in
accordance with all local codes and ordinances.
[)anger - Improper use can result in a risk of electric shock or fire. Check with a qualified electrician to
ensure the product is properly grounded. Do not modify the cord provided with the product - if it does
not fit the outlet, have a proper outlet installed by a qualified electrician.
This product is designed for use with 110V:120V power. The unit is equipped with a NEMA 5-15 plug as
illustrated in the figure above. No adapter should be used with the product.

SAFETY INFORMATION
PRECAUTIONS
_his treadmill has been designed and constructed to provide maximum safety.
Nevertheless, certain precautions should be taken when using exercise equipment.
Read the entire manual before assembling and using the treadmill. Please observe the
following safety guidelines:
1. Keep children and pets away from this equipment at all times. DO NOT leave them unsupervised
in the room where the treadmill is kept.
2. If you experience dizziness, nausea, chest pains or any other symptom while using this treadmill
STOP the exercise. SEEK IMMEDIATE MEDICAL ATTENTION!
3. Use the treadmill on a level and solid surface. Adjust the feet for stability:
4. Keep your hands away from any of the openings and moving parts.
5. Wear clothing suitable for doing exercise. Do not wear baggy clothing that might get caught in the
treadmill. Always wear athletic shoes when using the treadmill and tie the laces securely.
6. This treadmill 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 treadmill.
8. Any person with physical or coordination limitations should not use the treadmill without the
assistance of a qualified person or doctor.
9. Do warm-up stretching exercises before using the equipment.
10. Do not use the treadmill if it is not working correctly.
11. Before using the treadmill, thoroughly inspect the equipment for proper assembly:
12. Keep clear a perimeter of 3 feet (1 meter) around the treadmill before operating.
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 treadmill.
16. This treadmill was designed for a maximum user weight of 400 lbs (182 kgs)
17. The treadmill can only be used by one person at a time.
18. Do not use this treadmill outdoors.
19. Do not use the treadmill if the main electrical cord becomes damaged or frayed. Keep the main
electrical cord away from any hot surfaces.
Caution: Consult your doctor before beginning to use the treadmill or aW exercise
program. Read all of the instructions before using any exercise equipment.
KEEP THESE INSTRUCTIONS SAFE FOR FUTURE USE.

EXERCISE INSTRUCTION
Use of the treadmill offers various benefits; it can improve fitness, muscle tone and when
used in conjunction with a calorie controlled diet, it could 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 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 onto the equipment slowly and securely.
7. Secure safety clip to clothing.
8. Select the program or workout option that is most closely aligned with your
workout interests.
9. Start slowly and work your way up to a comfortable pace.
10.Be sure to cool down after your workout.

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
* Reduction in stress, increase in self-confidence, etc.
_here are several components of physical fitness and each is defined below.
S TRENG TH
The capacity of a muscle to exert a force against resistance. Strength contributes to power and speed.
M USCUZAR END URA NCE
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 flexibility involves the stretching of muscles and
tendons to maintain or increase suppleness, and it provides increased resistance to muscle injury or
soreness.
CARD I0- RESI IRA TO R I7END URANCE
The most essential component of physical fitness. It is the el_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 definition 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 insul_cient to meet the body's long term energy
demands. (For example, a 100 meter sprint.)

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 significant improvements in any
physical fitness parameter.
0 VERLOAD
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 fitness level improves, the training threshold should rise. Working
through your program and gradually increasing the overload factor is important.
PROGRES570N
As you become more fit, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement.
SPE CIFI (2S
Different forms of exercise produce different results. The type of exercise that is carried out is specific
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- U7)
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 (200L 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 beat 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 fitness is important when developing an exercise program for you. When starting,
you can get a good training effect with a heart rate of I 10-120 beats per minute (BPM). If you are
more fit, you will need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to 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 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 (]OUNT
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.
The target is not a magic number, but a general guide. If you're above average with your fitness, you
may work comfortably a little above that suggested for your age group. The 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
DoNt push yourself too hard to reach the figures 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 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, muscle soreness 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 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 fluid and will be replaced
with the next glass of water you drink. It is advisable to wear a pair athletic shoes.
BREA THING" D URING 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.