BH LK700X User manual

OWNER’S MANUAL
LK700X CORE
Important: Read all instructions carefully before using this product. Retain this owner’s manual for future reference.
BH Fitness | 620 N. 2nd Street, St. Charles, MO 63301 | p.636-487-0050 | www.BHFitnessUSA.com

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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 and Cleaning 27
Exploded View Drawing 29
Parts List 30
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, tness and use of the machine. Please
read ALL the safety information contained on the following page.

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WARNINGS AND LABELS SAFETY INFORMATION
PRECAUTIONS
This recumbent bike 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. This machine must only be used for the purposes described in this manual. DO NOT
use accessories that are not recommended by Bladez 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. This machine was designed for a maximum user weight of 330 lbs (150 kgs)
18. 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 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 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 ef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-condence, etc.
There are several components of physical tness and each is de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 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 tness. It is the ef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. This means “without oxygen”
and is the output of energy when the oxygen supply is insufcient to meet the body’s long
term energy demands. (For example, a 100 meter sprint.)

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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 signicant improvements
in any physical 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 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
Different forms of exercise produce different results. The type of exercise that is carried out
is speci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 tness. That 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
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 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 tness is important when developing an exercise program for you. When
starting, you can get a good training effect 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 efciency. Some of its natural loss is won
back as tness improves. The 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
The 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. 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
tness, 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
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 affect 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. This, 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. 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 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.
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. 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 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 ASSEMBLY INSTRUCTIONS

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STEP 1 STEP 2
STEP 3
134 x 12

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STEP 6STEP 4
STEP 5

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STEP 7 STEP 9
STEP 8 STEP 10

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STEP 11 STEP 12

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STEP 13 STEP 14

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LK700X CORE EXPLODED VIEW DRAWING
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.
MAINTENANCE AND CLEANING

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LK700X CORE EXPLODED VIEW DRAWING
NO. QTY DESCRIPTION
LK700X CORE-1A 1 Main Frame Set
LK700X CORE-2A 1 Main Frame
LK700X CORE-3 2 Bearing Z6006
LK700X CORE-4 4 Snap Ring
LK700X CORE-5 1 Water Bottle Holder
LK700X CORE-6 2 Wave Washer
LK700X CORE-7 2 Wheel
LK700X CORE-8 2 Hex Screw
LK700X CORE-9 2 Truss Hex Screw
LK700X CORE-10 1 Crank Arm I
LK700X CORE-11 1 Crank Arm II
LK700X CORE-12 2 Hex Screw
LK700X CORE-13 2 Square Flat Washer
LK700X CORE-14 8 Spring Washer
LK700X CORE-15 4 Hex Screw
LK700X CORE-16 2 Disk
LK700X CORE-17 2 Flat Washer
LK700X CORE-18A 1 Pedal ( R )
LK700X CORE-19A 1 Pedal Post ( R )
LK700X CORE-20 4 Bearing
LK700X CORE-21A 2 Bearing Post
LK700X CORE-24 4 Copper Bushing I
LK700X CORE-31A 1 Lower Swing Arm Set ( R )
LK700X CORE-32A 1 Lower Swing Arm Jointing ( R )
LK700X CORE-33 4 Bearing Z6906
LK700X CORE-38 2 Pedal Post Connection
LK700X CORE-39 2 Pedal Post Connection Plate Set
LK700X CORE-40 4 Bearing Z6003
LK700X CORE-41 4 Snap Ring
LK700X CORE-42 4 Flat Washer
LK700X CORE-43 1 Lower Cable-1500Mm
LK700X CORE-44 4 Hex Screw
LK700X CORE-45A 1 Left Pedal Post Set
LK700X CORE-46A 1 Left Pedal Post
LK700X CORE-47A 1 Lower Swing Post Set (L)
LK700X CORE-48A 1 Lower Swing Post (L)
LK700X CORE-49 5 Adjustable Foot
LK700X CORE-50 1 Left Pedal Post Connection Tube Front Cover
LK700X CORE-51 1 Left Pedal Post Connection Tube Rear Cover
LK700X CORE-52 1 Right Pedal Post Connection Tube Front
Cover
LK700X CORE-53 1 Right Pedal Post Connection Tube Rear Cover
LK700X CORE-54 8 Philips Screw
LK700X CORE-55 1 Drive Belt
LK700X CORE-55A 1 Belt Wheel Axle
NO. QTY DESCRIPTION
LK700X CORE-56A 1 Belt Wheel Set
LK700X CORE-57 1 Belt Wheel
LK700X CORE-58 1 Belt Wheel Flange Plate
LK700X CORE-59A 1 Crank Arm
LK700X CORE-60 4 Hex Screw With Spring Washer
LK700X CORE-61 4 Nylon Nut
LK700X CORE-62 37 Phillips Screw
LK700X CORE-63 1 Generator Flywheel
LK700X CORE-64 1 Control Board
LK700X CORE-65 1 Coil Cable
LK700X CORE-66 1 Generator Cable
LK700X CORE-67 1 Tension Post Set
LK700X CORE-68 4 Allen Screw
LK700X CORE-69 3 Hex Screw With Spring Washer
LK700X CORE-70 3 Tension Spacer
LK700X CORE-71 1 Tension Bolt
LK700X CORE-72 1 Chain Cover (L)
LK700X CORE-73 1 Chain Cover (R)
LK700X CORE-74 2 B-Pin
LK700X CORE-75 1 Battery
LK700X CORE-76 1 Strap
LK700X CORE-77 1 Power Wire-900mm
LK700X CORE-78 1 Battery Wire-800mm
LK700X CORE-79 1 Computer Post Set
LK700X CORE-80 1 Computer Post
LK700X CORE-81 1 Rubber Ring
LK700X CORE-82 1 Handle Left Connection Tube
LK700X CORE-83 1 Handle Right Connection Tube
LK700X CORE-84 1 Computer Post Cover
LK700X CORE-85 2 Left Fixed Handle Bar Set
LK700X CORE-86 2 Left Fixed Handle Bar
LK700X CORE-87 2 Hand Pulse Sensor
LK700X CORE-88 2 Hand Pulse Wire-800Mm
LK700X CORE-89 4 Flush Screw
LK700X CORE-90 1 Left Fixed Handle Bar Set
LK700X CORE-91 1 Left Fixed Handle Bar
LK700X CORE-92 1 Left Swing Arm Front Cover
LK700X CORE-93 1 Left Swing Arm Rear Cover
LK700X CORE-94 1 Right Swing Arm Front Cover
LK700X CORE-95 1 Right Swing Arm Rear Cover
LK700X CORE-97A 1 Left Pedal Post
LK700X CORE-103A 1 Right Pedal Post
LK700X CORE-104 1 Left Pedal
LK700X CORE-105 1 Right Pedal
LK700X CORE-106 1 Left Connection Tube Set
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 quantity you require.

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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 quantity you require.
NO. QTY DESCRIPTION
LK700X CORE-107 1 Left Connection Tube
LK700X CORE-108 1 Right Connection Tube Set
LK700X CORE-109 1 Right Connection Tube
LK700X CORE-110 2 Cushion Plate
LK700X CORE-111 1 Left Swing Post Set
LK700X CORE-112 1 Right Swing Post Set
LK700X CORE-116 1 Internet Cable-1500Mm
LK700X CORE-140 1 Internal Power Cable-1500mm
LK700X CORE-142 1 Antenna Cable-1500mm
LK700X CORE-143 2 Aligning Bearing
LK700X CORE-144 4 Bushing
LK700X CORE-145 2 Hex Nut
LK700X CORE-146 2 Joint Bearing
LK700X CORE-147 4 Bearing 6004
LK700X CORE-148 4 Bearing Bushing
LK700X CORE-149 2 Bearing Support Bushing
LK700X CORE-150 4 Support Bushing
LK700X CORE-151 2 Flat Washer
LK700X CORE-152 1 Support Bushing I
LK700X CORE-153 1 Belt Wheel Bushing
LK700X CORE-154 1 Support Bushing II
LK700X CORE-300 1 User Manual
LK700X CORE-303 1 Carton Box
LK700X CORE-304A 1 Hardware Pack
CLUB COMMERICAL 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 and three (3) years on other parts. Labor
warranty coverage is two (2) years. Warranty covers the original consumer purchaser only.
*Club Commercial Warranty Disclaimer: For all dues paying facilities, regardless of usage.
COMMERICAL 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 and ve (5) years on other parts. Labor warranty
coverage is two (2) years. Warranty covers the original consumer purchaser only.
*Commercial Warranty Disclaimer: For non-dues paying facilities, with less than 8 hours of use per day.
RESIDENTIAL 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 and ten (10) years on other parts. Labor warranty
coverage is two (2) years. Warranty covers the original consumer purchaser only.
COSMETICS PARTS DISCLAIMER
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.
For more detailed warranty information or to register your product warranty easily online, visit
our website at: www.BHFitnessUSA.com

33
GUIDE D'UTILISATION
LK700X CORE
BH Fitness | 620 N. 2nd Street, St. Charles, MO 63301 | p.636-487-0050 | www.BHFitnessUSA.com
Important : Lisez attentivement toutes les instructions avant d'utiliser ce produit. Conservez le présent
Guide d’utilisation aux ns de consultation ultérieure.
TABLE DES MATIÈRES
Titre Page
Toutes Nos Félicitations 34
Étiquettes De Mise En Garde 35
Renseignements Relatifs À La Sécurité 36
Instructions Relatives À L'exercice 37
Directives Concernant L'entraînement 38
Étirements Suggérés 42
Instructions D’assemblage 44
Entretien Et Nettoyage 57
Vue Éclatée 58
Liste Des Pièces 60
Garantie 62

34 35
TOUTES NOS FÉLICITATIONS!
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 [e-mail].
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.
ÉTIQUETTES DE MISE EN GARDE

36 37
RENSEIGNEMENTS RELATIFS À LA SÉCURITÉ
PRÉCAUTIONS
Cet équipement a été conçu et fabriqué pour offrir une sécurité maximale. L’utilisation d’appareils d'exercice
exige néanmoins certaines précautions. Lisez l'intégralité de ce guide avant de monter et d'utiliser l'appareil.
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 avez des étourdissements, des nausées, des douleurs à la poitrine ou tout autre symptôme
alors que vous utilisez l’appareil, INTERROMPEZ VOTRE SÉANCE D’EXERCICE ET CONSULTEZ
IMMÉDIATEMENT UN MÉDECIN!
3. Utilisez l'appareil sur une surface plane et dure. Ajustez les pieds pour assurer sa stabilité.
4. Gardez les mains à l’écart des charnières et des pièces mobiles.
5. Portez des vêtements adaptés à la pratique de 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 ns décrites dans ce guide. N'UTILISEZ PAS d'accessoires non
recommandés par BH Fitness. Lisez le guide avant d'utiliser l'appareil et respectez toutes les mises
en garde et instructions.
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 l'appareil sans l'assistance d'une personne qualiée ou d'un médecin. Un mauvais usage
de l'appareil peut causer des blessures graves.
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, vériez soigneusement qu'il est correctement assemblé.
12. Avant de le faire fonctionner, dégagez l'espace qui l'entoure dans un rayon de 1 m (3 pi).
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. Remplacez les étiquettes de mise en garde si elles sont endommagées, illisibles ou manquantes.
17. Cet appareil est conçu pour un utilisateur d'au plus 136 kg (300 lb).
18. 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.
L'utilisation de cet appareil comporte de nombreux avantages; il peut améliorer votre forme
physique, votre tonus musculaire et, de pair avec un régime alimentaire faible en calories,
vous aider à perdre du poids.
1. Consultez un médecin avant d’entamer un programme d’exercice. Mieux vaudrait
également 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 posément et prudemment.
7. Sélectionnez le programme ou l'option la mieux adaptée 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’EXERCICE

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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
• Modications du métabolisme de l'organisme (une perte de poids par exemple)
• Report des effets physiologiques du vieillissement
• Diminution du stress, augmentation de la con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 exibilité, il faut étirer ses
muscles et ses tendons a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 ef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 (lière énergétique aérobie). Le mot « aérobie » signi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 dénition, s'exécutent à une intensité modérée sur de longues périodes.
CONDITIONNEMENT PHYSIQUE ANAÉROBIQUE
C'est un exercice sufsamment intense pour déclencher le métabolisme anaérobie. Le mot
« anaérobie » signie « sans oxygène » et il désigne l'énergie produite lorsque l'apport en
oxygène est insufsant pour répondre aux besoins énergétiques du corps à long terme (un
sprint de 100 m, par exemple).
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.