BH LK700 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
Safety Information 04
Exercise Instruction 05
Training Guidelines 06
Workout and Stretching 10
Overview 12
Assembly Instructions 15
Console Overview 21
Console Operations 22
Exploded View Drawing 26
Parts List 27
Warranty 29

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 [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 in the following pages.

4
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 500 lbs (226.8 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.

5
Use of the rower oers various benets; 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

6
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. 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.

10
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

11
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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OVERVIEW

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ITEM Description Qty
A Main frame assembly 1
B Front support 1
C Rear support 1
D Rail 1
E Seat 1
F Pedal assembly 1
G Foot pedal rear cover 1
H Computer console 1
I Plastic cover (B) 1
J Plastic cover (A) 1
K Rail end cap 1
ASSEMBLY PARTS

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HARDWARE PACK
ITEM Description Qty
K01 Phillips screw (stainless) 2
K02 Phillips screw (stainless) 6
K03 Phillips screw (ST) 4
K04 Hex screw (steel) 12
K05 Spring washer 12
K06 Washer 3
K07 Hollow screw 3
K08 Bushing screw 3
K09 Washer 4
K10 Hex screw 4
K11 Spring washer 3
K12 Hex screw 2
K13 Hex wrench + Phillips screwdriver 1
K14 Hex wrench (5mm) 1
K15 Hex wrench (4mm) 1
K16 Washer 12
K17 Phillips screw 4

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ASSEMBLY INSTRUCTIONS
ITEM Description Qty
K01 Phillips screw (stainless) 2
K02 Phillips screw (stainless) 6
K03 Phillips screw (ST) 4
K04 Hex screw (steel) 12
K05 Spring washer 12
K06 Washer 3
K07 Hollow screw 3
K08 Bushing screw 3
K09 Washer 4
K10 Hex screw 4
K11 Spring washer 3
K12 Hex screw 2
K13 Hex wrench + Phillips screwdriver 1
K14 Hex wrench (5mm) 1
K15 Hex wrench (4mm) 1
K16 Washer 12
K17 Phillips screw 4
STEP 1: Attaching the Main Frame to the
Front Support
Use 4-(K04) Screws, 4-(K05) Spring
Washers, and 4-(K16) Washer to attach the
(A) Main Frame to the (B) Front Support.
Tighten securely.
STEP 2: Attaching the Rail to the Rear
Support and assembling the Seat
Attach the (C) Rear Support to the (D)
Rail, using 4-(K04) Screws, 4-(K05) Spring
Washers, and 4-(K16) Washers. Tighten
securely. Slide the (E) Seat onto the (D)
Rail, then install the (K) Rail end cap with
4-(K17) Phillips Screws. Tighten securely.
STEP 3: Connecting the Rail to the Main
Frame
Take the Rail Assembly (A) and slide it
on to the Main Frame (D). Secure the rail
on the side with 3-(K07) Hollow Screws,
3-(K11) Spring Washers, 3-(K06) Washers
and 3-(K08) Bushing screws. Secure the
bottom of the rail with 4-(K04) Hex
Screws (Steel), 4-(K05) Spring Washers and
4-(K16) Washers. Tighten Securely.
A

16
A
STEP 4: Connecting and Mounting the
Computer Console
Connect the (H21) Generator Wire (upper) to
the (B11) Generator Wire (lower). en connect
the (H23) Computer Wire (upper) with the
(H25) Computer Wire (lower).
After the Computer Console connections are
made, attach the computer console to the console
mast on the Frame (A) with 4-(K03) Phillips
Screws (ST). Make sure not to pinch the cables
and then tighten securely.
A
STEP 5: Attaching the Pedal Assembly
Bring the Pedal Assembly (F) under the Main Frame (A) and align the holes on the Pedal
Assembly (F) to the Main Frame (A). Attach the Pedal Assembly to the Main Frame with
4-(K-10) Hex Screws, 4-(K09) Washers, and 2-(K12) Hex Screws.
Once the Pedal Assembly is connected, attach the Foot Pedal Rear Cover (G) with 6-(K02)
Phillips Screw (Stainless). Tighten securely.

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STEP 6: Installing the Cosmetic Covers
Connect the larger Plastic Cover (I) to the smaller Plastic Cover (J). ere are 2 notches on
the Plastic Cover (I) that the two posts on the underside of the Plastic Cover (J) seat into.
Fold up the Plastic Cover (I) and slide the bottom part of the Plastic Cover (I) onto the
front of the Rail (D). ere are 4 small tabs that slide under the lip of the Rail (D). Next,
slide the Plastic Cover (I) back and then align the holes in the Plastic Cover (J) with the
holes in the Main Frame (A). Secure with 2-(K01) Phillips Screw (stainless).
A
D

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1. Hold the rail about 4 inches behind the joint cover and lift up.
2. After lifting the rail, pull the folding handle toward you. e machine should start to fold
down. Set the foot pad on the ground.
Fold up the rail until you hear a "click" sound. Now pull the rail toward you to make sure
the machine is in a locked position. If the rail stays upright by itself, the machine is in
correct folded position.
Folding e Machine
Step 1:
Step 2:
folding handle

19
Hold the rear support frame and use your foot to press the release lever, then lower the rail
to the ground.
Hold onto the rail about 4 inches behind the plastic cover and lift until you hear a "click".
Press down on the rail to make sure the machine is locked. If the machine stays locked then
the machine is in the exercise position.
Unfolding e Machine
Step 1:
Step 2:
Release Lever
Rear Support Frame
Hear the
"CLICK" sound

20
Foot Strap Adjustment
read the footstraps through the holes
on either side of the foot pedals. read it
through making sure that the back of the
buckle is "up".
Step 1:
Step 2:
Step 3:
Take the loose side of the strap and t it
through the larger hole in the buckle. en
thread the strap back through the smaller hole
and pull it through.
You can loosen or tighten the buckle by giving
it more or less slack.