Body Solid B2U, B2R User Manual

Endurance B2U/B2R

®

Bike

User Manual

Endurance® wants to thank you for making the B2U/B2R a part of your

exercise program. Our quality, durability and craftsmanship will enable you to
enjoy the
fitness guidelines that will help you in your pursuit of a healthy lifestyle. The
B2U/B2R will enable you to customize and monitor your workouts to:

• Increase your cardiovascular system

• Increase your metabolism

• Strengthen and tone your muscles

• Help you maintain weight loss

For a more comprehensive list turn to page 19.

B2U/B2R for many years to come. We have included some general

Whether you are a beginner or you are an avid exerciser, the
designed to be an efficient, easy and enjoyable way to achieve an improved
level of fitness. So take the next step and achieve that fit and healthy body
you want. The on-board digital computer enables you to accurately monitor
your progress by tracking speed, time, distance, calories and pulse.
This Ownerʼs Manual contains the information you need to operate and enjoy
your Endurance
attempting to exercise on the

B2U/B2R. Please read the manual in its entirety

B2U/B2R

. Ready? Well, letʼs get started!

B2U/B2R was

before

1

B2U/BSR

Table of Contents

SAFETY INSTRUCTIONS...........................................

CLEANING...................................................................

ASSEMBLY, MOVING, PLACEMENT..........................

LEVELING...................................................................

FOOT POSITIONS......................................................

B2U/B2R CONSOLE

INSTALLING BATTERIES............................................

CONVERTING FROM METRIC TO STANDARD........

TURNING SCREEN DISPLAY ON..............................

CHOOSING TIME AND STARTING............................

COUNTING-DOWN / UP.............................................

PROGRAMMING DISTANCE......................................

FEEDBACK DISPLAY..................................................

TURNING SCREEN DISPLAY OFF.............................

ADJUSTING RESISTANCE..........................................

GENERAL

DEVELOPING A FITNESS PROGRAM.......................

WARM-UP....................................................................

FLEXIBILITY................................................................

EXERCISE GUIDELINES............................................

ACHIEVING YOUR FITNESS GOALS........................

SAMPLE GOALS.........................................................

KEEPING AN EXERCISE DIARY................................

HEART RATE CONVERSION CHART........................

5
5
5
6
6

8
8
8
9
9
9
11
11
11

12
12
13
18
19
20
20
22

2

B2U BIKE

Tension
Control
Knob

Beverage
Holder

Side Cover

Hand Pulse Grips

Console

Front Foot
& Transport
Wheels

Levelers

Foot Pedal

3

B2R BIKE

Tension
Control
Knob

Beverage
Holder

Console

Foot Pedal

Front Foot
& Transport
Wheels

Levelers

Side Cover

Hand Pulse Grips

4

IMPORTANT SAFETY INSTRUCTIONS
SAVE THESE INSTRUCTIONS!

Failure to follow any of the following safety instructions may result in injury or
serious health problems:

• Use this exercise product only as intended and described in this Ownerʼs Guide.
Do not use attachments not recommended by the manufacturer.

• Never drop or insert any object into any opening, or on the Pedal Arm Guide Rails.

• Do not place fingers, feet or any other objects into or near the moving parts of
the B2U/B2R

• Never turn foot pedals.

• To avoid entanglement and possible injury, do not expose hands or arms to the
drive mechanism.

• Do not dismount the B2U/B2R until the pedals are at a complete STOP.
rn bystanders to keep a safe distance away. Do not allow anyone (other

• Wa

than the user) to touch the machine while it is in operation.

• Do not remove the B2U/B2R side covers. Only an authorized retailer

should perform maintenance or repair services.

• Do not use outdoors.

.

CHILDREN

• Keep children off and away from your B2U/B2R at all times!

• When the B2U/B2R is in use, young children and pets should be kept
at least 10 feet away.

OTHER SAFETY TIPS FOR YOUR B2U/B2R

• CAUTION! If you experience chest pains, nausea, dizziness or shortness of

breath, stop exercising immediately and consult your physician before continuing.

• Donʼt wear loose clothing that might catch on any part of the B2U/B2R.

• Read this Ownerʼs Guide in its entirety before operating the B2U/B2R

.

CLEANING

• Use a damp cloth to wipe your B2U/B2R and computer free of sweat and

dust. Always avoid getting extra moisture on the computer. By keeping the
computer face free of sweat, you can ensure a longer computer life.

• Important Reminder: Never use petroleum - based solvents when cleaning.

Doing so will damage the finish on your B2U/B2R

.

ASSEMBLY

If you have elected to assemble this product yourself, for your safety,
please read and follow each of the steps in the enclosed assembly
instructions. It is recommended that assembly be performed by an
authorized retailer. If you have any questions regarding any part or
function of your B2U/B2R, contact your retailer.

5

MOVING YOUR B2U/B2R

Your B2U/B2R has a pair of transport wheels built into the front foot. It is
easy to move your B2U/B2R by picking up the back end and rolling it on the
front transport wheels.

PLACEMENT IN YOUR HOME

It is important that you place your B2U/B2R in a comfortable and inviting
room. Your
will place their B2U/B2R facing the TV or a picture window. To make exer
cise a desirable daily activity for you the B2U/B2R should be in an attractive
setting.

B2U/B2R

is designed to use minimal floor space. Many people

-

LEVELING YOUR B2U/B3R

If your B2U/B2R wobbles when you have placed it where you intend to use
it, raise or lower the adjustable levelers located on either
side of the pedal arm guide rail stabilizing foot.

6

7

B2U/B2R CONSOLE

INSTALLING BATTERIES

If your B2U/B2R batteries have not already been installed by your retailer,
please install them now. The console uses two AA batteries. Install the
batteries in the battery compartment in the
back of the console.

CONVERTING FROM METRIC TO STANDARD

First flip the switch located in the reverse side of the panel. Then, take the
batteries out and replace them. When the machine powers back up the
readout will sw

itch.

TURNING THE SCREEN DISPLAY ON

You can turn your console on by either pressing the RESET button at the
bottom right of the console or by simply getting on your elliptical and begin
ning your stride.

CLEARING PREVIOUSLY STORED INFORMATION

Your elliptical will retain information from your previous workout such as
calories and distance for a few minutes. You can clear this information by
pressing RESET.

-

CONSOLE FEEDBACK

Your B2U/B2R provides you with the information you need for an
effective workout every time.

8

TIME

There are two modes of time display. You can
choose either Count Up Mode to monitor the
length of your workout or Count Down Mode for
a programmed time limit.

To operate in Count-Up Mode:

Simply get on the bike and start pedaling. The console will automatically
on and the time display will advance from zero and keep time until you finish
your workout.

To operate in Count Down Mode:

Turn on the console by pressing the RESET button. Press the MODE button
to cycle through the feedback windows until TIME is displayed. Next, press the
"+" button until the desired number of minutes of your workout is displayed.
Then, start pedaling. The TIME display will show your specified time counting
down to zero. When you have reached your goal, the console will beep until
you press the RESET button again

turn

DISTANCE

The DISTANCE display will show the amount of mileage you have "traveled"
in your workout. Keeping a record of your
is a great motivational tool. You can
amount of distance you desire for your workout:

also program

progress

the

To program a specific distance:

Turn on the console by pressing the RESET button. Press the MODE button
to cycle through the feedback windows until DISTANCE is displayed. Next,
press the "+" button until the desired distance for the workout is displayed.
Then, start pedaling. The DISTANCE display will show your specified mileage
counting backwards to zero. When you have reached your goal, the console
will beep until you press the RESET button again.

SPEED

This window readout will display your speed in miles per hour.

9

CALORIES

The CALORIES display will show the approximate number of calories you
burn during your workout. You can also program your bike to notify you
when you have burned a specific number of calories.

To program a Calorie Countdown:

Turn on the console by pressing the RESET button.
Press the MODE button to cycle through the feedback windows until
CALORIES is displayed. Next, press the "+" button until the desired number
of calories is displayed. Then, start pedaling. The CALORIES display will
show your specified calories counting backwards to zero. When you have
reached
again.

your goal, the console will beep until you press the RESET button

PULSE

The PULSE display will show your heart rate in beats per minute. During
your workout, press the MODE button until PULSE is displayed. Next, grasp
the heart rates sensors. After 10 seconds your heart rate will be displayed
and will change as your heart rate changes. NOTE: Always consult a
physician
determining your target heart rate zone.

before starting an exercise program. This will be

helpful in

10

SETTING THE MAIN DISPLAY WINDOW

The automatic display mode on your elliptical is SCAN MODE. In this mode,
information from each of the feedback windows will automatically cycle on
display in the main window. If you desire to keep one feedback function
in the main window for quick reference, press the MODE button until the
feedback function you desire is displayed. When it does, you will see your
selected feedback information in the main window.

TURNING THE SCREEN DISPLAY OFF.

The bike console automatically shuts off after a few minutes of
inactivity.

ADJUSTING THE RESISTANCE OF YOUR STRIDE

The bike's Tension Control Dial increases or decreases the
resistance of your stride. You can change this setting at any time
during your workout by rotating the dial clockwise for more resistance
and counter clockwise for less resistance.

11

B2U/B2R BIKE

Developing a Fitness Program

Warm Up:
Warming up is an extremely important phase, but unfortunately, itʼs often an
activity that is ignored. Painful frustrating muscle pulls or strains may result
from not warming up properly. There are two goals for warm up: warming
up the muscles of the back and the extremities (so that you can stretch
them without injury), and slight acceleration of the heart rate so the body
can move gradually into the target heart rate zone.
Warm ups should consist of 5-10 minutes of exercises that are not very
demanding: marching in place, stepping side to side and swinging your
arms, walking at a pace of 3 to 5 mph, etc.
A gradual warm up will do the following:

• Produce faster, more forceful muscle contractions

• Increase your metabolic rate so oxygen is delivered to the working
muscles more quickly

• Lead to more efficient calorie burning by increasing your core
body temperature

• Prevent injuries by improving the elasticity of your muscles

• Allow you to work out longer because your energy systems are able
to exercise, preventing the build up of lactic acid in the blood

• Improve joint range of motion

• Psychologically prepare you for higher intensities by increasing your
arousal and focus on exercise

Warm up: Warm up 5 to 10 minutes before aerobic activity.

Duration: Maintain your exercise intensity for 20 to 60 minutes.

Cool Down: Gradually decrease the intensity of your workout,
then stretch to cool down during the last 5 to 10 minutes.
.
NOTE: If weight loss is your major goal, a minimum of 30 minutes
of aerobic activity five or more times per week is
recommended.

12

B2U/B2R BIKE

FLEXIBILITY
Adequate flexibility is the ability to move your limbs and joints easily
(through a complete range of motion) the way you need to in order to meet
the challenges of daily life. Fortunately, there ís a positive reinforcing cycle
between flexibility and activity. Adequate flexibility enables you to maintain
an active lifestyle, and an active lifestyle makes an important contribution to
maintaining adequate flexibility. These relationships grow stronger the older
we become.

When should I stretch?
Any time is a good time to stretch. In the morning it can work out the kinks
in your back. At work you can stretch and relax your neck and shoulders.
After work you can stretch out your lower back.

How should I stretch?
Perform the following stretches slowly and smoothly until you feel a slight
tugging sensation on the muscles involved. Donʼt stretch to the point you
feel pain, and donʼt bounce - you could pull a muscle. Hold each stretch for
10 to 20 seconds. Exhale through the stretch, and breathe slowly. This will
keep you from bouncing.

1. Calf ( back of lower leg)
a. To do a straight knee stretch start with the leg to be stretched

approximately three feet from the wall and the opposite leg on a
step forward. Lean
and feet turned in slightly.
b. To do a

one
the back leg to be
c. Repeat using the other leg.

bent knee stretch start as above, but move approximately

foot closer to the wall and bend the knee of

toward the wall, keeping your heels down

stretched.

13

B2U/B2R BIKE

2. Iliotibial Band (outside of hip)

a.

Start with the leg to be stretched one step back and behind the
opposite
your body being
wall and
b. Repeat using the other leg.

3. Lower Back, Hips, Groin, and Hamstrings
a. Stand with your feet about shoulder - width apart and pointed

straight ahead. If you are reasonably flexible and need more of
a stretch, cross one leg in front of the other for a few stretches,
then switch legs.

Slowly bend forward from the hips, always keeping your knees

b.
slightly bent.
c.

Stretch only to the point where you

feel a tugging in the back of your legs.

foot. Move your hips sideways toward the side of

stretched.

do not bend forward.

Keep the

upper

body away from the

14

B2U/B2R BIKE

4. Side Bends

a. Stand with your feet about shoulder - width apart and toes
pointed straight ahead. Keep your knees slightly bent and with
one hand on your hip, extend your other arm up and over your
head. Slowly bend at your waist to one side - toward the hand
on your hip.
b. Extend both arms overhead. Hold your left wrist with your right
hand and bend slowly to the right, using your right arm to pull
the left arm gently over the head and down toward the ground.
c. Repeat with other side.

5. Quadriceps (front of thigh)

Lying on our stomach, pull the heel toward your buttocks with the

a.
opposite
the leg on the floor. Repeat with opposite leg.
b. The same stretch can be done standing. Do not allow your thigh
to come in front of you and do not bend forward at the waist.
c. Repeat with opposite leg.

hand. Keep the thigh of the leg being stretched close to

15

B2U/B2R BIKE

6. Groin (inside of thigh)

a. Sit on the floor with the soles of your feet together. Gently push
knees down toward the floor with your elbows.
b. Stand with your feet three to four feet apart and turned out
slightly. Keep the knee of the leg to be stretched straight, and
bend the opposite knee as you move your body toward the bent
leg. Keep your toes pointed forward.
c. Repeat using the other leg.

7. Hamstrings (back side of upper leg)
a. Sit with one knee bent and the leg to be stretched out straight.

Reach for the toes of the straight leg with the right hand and
then the left hand.
b. Repeat with the other leg.

8. Gluteus (back of hip)
a. Lie on your back. Pull one knee up to your chest while keeping

the opposite leg down on the floor with the knee straight.
b. The same may be done standing.
c. Repeat with the other leg.

16

B2U/B2R BIKE

9. Anterior Tibialis (front of shin)

a. Stand with all of your weight on one leg. Extend the opposite
leg forward, flex your ankle and point your toes forward.
b. Repeat with the other leg.

10. Iliopsoas (lower back)

a. If you have a neck problem, be very careful with this stretch. In a

sitting position (on a mat or rug) hold your knees with your hands

and pull them to your chest.

Gently roll up and down your spine, keeping your chin down toward

b.

your chest. This will further stretch the muscles along the spine.
c. Try to roll evenly and with control. Roll back and forth 4 to 8
times or until you feel your back loosen and stretch.

17

B2U/B2R BIKE

Exercise Guidelines:
The American Council of Sports Medicine (ACSM) recommends the
following exercise guidelines for healthy aerobic activity:

Warm up: Warm up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes
Cool Down: Gradually decrease the intensity of your workout, then
stretch to cool down during the last 5 to 10 minutes.
NOTE:
minutes
is recommended.

Determining your target heart rate (Kavvonen Heart Rate Formula)
Example: 40 year old with a resting heart rate of 60 BPM

220 - 40 (age) = 180
180-60 (resting pulse) = 120
120 x .5 (50% intensity) = 60
60 + 60 (resting heart rate) = 120 (target heart rate)

If weight loss is your major goal, a minimum of 30

of aerobic activity five or more times per week

The following chart explains how to
determine your target heart rate for
varying levels of intensity. The
different levels of intensity
will help you achieve
different objectives.

Training Zones

Zone Intensity

(%MHR)

1 50-60%

2 60-70%

3 70-80%

4 80-85%

5 85-100%

18

Goal

Improve health and
well-being, decrease
stress, reduce risk factors

Weight management
and optimal fat burning

Aerobic fitness

Aerobic/Anaerobic
fitness

Anaerobic fitness for
peak performance
and competition

Mode

Very easy,
conversational
pace.

Easy pace,
longer duration
to build
endurance

Faster pace,
improve
stamina

Increase
speed and
improve
stride

Interval runs
increase VO2
MAX, speed,
economy,
and form.

B2U/B2R BIKE

ACHIEVING YOUR FITNESS GOALS
Each of us are individuals with possibly different fitness goals. It is critical to
determine what your goals are when developing a long term fitness program.
Endurance is pleased with your decision to use our quality product to help
reach your fitness goals. Below are some benefits of exercising. We have
listed these to help you in reaching your fitness goals:

BENEFITS

• Strengthen heart and lungs

• Increase energy

• Lower blood pressure

• Increase metabolism

• Prevent diabetes

• Stengthen bones

• Strengthen and tone muscles

• Maintain weight loss

• Improve productivity

• Improve sleep

• Reduce stress

• Improve posture and appearance

• Reduce feelings of depression

• Improve sense of well-being

19

B2U/B2R BIKE

It's important that your goals are well defined and reachable. Put your
goals in writing. The more specific you are the easier it will be to keep track
of your progress. Long terms goals are best reached if one incorporates
short term goals in order to reach the overall long term goal. The
sole provides you with several readouts that can be used
progress. You can track Speed, Distance, Calories and Time

SAMPLE GOALS:
Goal setting is a popular motivational technique. It's important to set
goals and reward yourself when initiating a new exercise program
because you're attempting to break current patterns and form new
habits. Whether you use this technique or not, you should try to make
fitness a priority in your life. You can achieve the ultimate reward...you
can establish the exercise habit!
Some of your sample goals may be...

•

To strengthen my heart by exercising 30 minutes three days a

(Goal Measurement: Exercise Time = 90 minutes per week).

• To improve my bodyʼs ability to utilize and burn fat at a higher
rate by exercising at a low intensity for 45 minutes per session,
5 days per week.

• To decrease work stress and other daily stresses by exercising
for 20 minutes per day on work days.

(Goal Measurement: Exercise Time = 225 minutes per week)

(Goal Measurement: Exercise Time = 100 minutes per week).

to record your

E4 con-

.

week

.

.

KEEPING AN EXERCISE DIARY
Feel free to photocopy the following daily and weekly log sheets. By doing
so you can return to look at the progress you have made in your fitness program.

20

B2U/B2R BIKE

Week #

Date:___________
Number of hours of sleep:_____________
Weekly Goal:________________
Scheduled work out time:_____________
Reward:_____________
Level of intensity by % of your predicted maximum heart rate:
_____________

Day

Date Workload Level Exercise Time Distance

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Totals

Rating of your perceived exertion (R.P.E., Borg Scale)
6 13 Somewhat hard
7 Very, Very Light 14
8 15 Hard
9 Very Light 16
10 17 Very Hard
11 Fairly Light 18
12 19 Very, Very Hard
Photocopy this chart and use on a daily basis

21

B2U/B2R BIKE

HEART RATE CONVERSION FOR 10 SECONDS (USE AS REFERENCE ONLY)

11 = 66 19 = 114 27 = 162

12 = 72 20 = 120 28 = 168

13 = 78 21 = 126 29 = 174

14 = 84 22 = 132 30 = 180

15 = 90 23 = 138 31 = 186

16 = 96 24 = 144 32 = 192

17 = 102 25 = 150 33 = 198

18 = 108 26 = 156 34 = 204

22

23

B2R BIKE INSTRUCTIONS

24

B2R BIKE INSTRUCTIONS

A1. M4X10 ROUND CROSS SCREW-------------------(2PCS)
A2. M5X15 ROUND CROSS HEX SCREW------------(4PCS)
A3. M8X90 ROUND INNER HEX SCREW------------(1PCS)
A4. M10X16 ROUND INNER HEX SCREW-----------(8PCS)
A5. M10X65 ROUND INNER HEX SCREW-----------(2PCS)
A6. M8X10 ROUND INNER HEX SCREW-------------(4PCS)
A7. 5/16"X2 1/4" HEX HEAD BOLT----------------------(8PCS)
A8. M8X15 ROUND INNER HEX SCREW--------------(4PCS)
C1. M10 I.D. WASHER-------------------------------------(8PCS)
C2. M8 SPRING WASHER---------------------------------(4PCS)
C3. 5/16" SPRING WASHER-------------------------------(8PCS)
C4. M8X18 I.D. WASHER----------------------------------(4PCS)
C5. M4 I.D. WASHER---------------------------------------(2PCS)
C6. M8X14 I.D. WASHER----------------------------------(4PCS)

A1. A2. A3.

A4. A5. A6. A7.

A8.

C1. C2. C3. C4.

C5. C6.

25

B2R BIKE INSTRUCTIONS

A (1PCS) B (1PCS) C (1PCS) D (1PCS)

I (1PCS) J (1PCS) E (1PCS) G (1PCS)

K (1PCS) L (1PCS) M (1PCS) N (1PCS) F (1PCS) H (1PCS)

26

B2R BIKE INSTRUCTIONS

27

B2R BIKE INSTRUCTIONS

28

B2R BIKE INSTRUCTIONS

29

30

B2U BIKE INSTRUCTIONS

31

B2U BIKE INSTRUCTIONS

A1. M4X10 ROUND CROSS SCREW-------------------(2PCS)
A2. M5X15 ROUND CROSS HEX SCREW------------(4PCS)
A3. M8X90 ROUND INNER HEX SCREW------------(1PCS)
A4. M10X16 ROUND INNER HEX SCREW----------(14PCS)
A5. M10X65 ROUND INNER HEX SCREW-----------(2PCS)
C1. M8 I.D. WASHER--------------------------------------(1PCS)
C2. M10 SPRING WASHER--------------------------------(6PCS)
C3. M8 SPRING WASHER---------------------------------(1PCS)
D1. 21 ROUND END CAP----------------------------------(3PCS)

A1. A2. A3.

A4. A5.

C1. C2.

D1.

C3.

32

B2U BIKE INSTRUCTIONS

A (1PCS) B (1PCS) C (1PCS) D (1PCS)

E (1PCS) F (1PCS) G (1PCS) H (1PCS)

I (1PCS) J (1PCS) K (1PCS) L (1PCS)

33

B2U BIKE INSTRUCTIONS

34

B2U BIKE INSTRUCTIONS

Fig 1.

*

Fig 2.

*

*Before attaching the Tension Knob the the Vertical Support Frame,

please remove the Tension Clip as shown in Figure 1 and 2.

Please call Endurance for any customer service questions.

1-800-556-3113

35

B2U BIKE INSTRUCTIONS

36

37

1900 S. Des Plaines Ave

Forest Park, IL 60130

Toll Free [phone] • Phone [phone]

Fax [phone] • www.endurancecardio.com