Body Solid B4R Assembly Guide

Download

Page 1

B4R

Endurance® B4R Recumbent Bike

User Manual

V. B4R-041315

Page 2

Table of Contents

Table of Contents......................................................................................................

Introduction................................................................................................................

Important Safety Information..............................................................................

Before You Begin.......................................................................................................

Assembly......................................................................................................................

Setting up B4R...........................................................................................................

Dimension........................................................................................................................................

Console Overview.....................................................................................................

Console Operation....................................................................................................

Monitoring Your Heart Rate.................................................................................

Chest Strap Operation.............................................................................................

General Maintenace.................................................................................................

Troubleshooting Guide..........................................................................................

2 3 4 5 6 - 15 16 17 18 - 19 20 - 26 27 - 28 29 30

Stretching & Flexibility...........................................................................................

Warm-Up/Cool Down Exercises..........................................................................

Parts & Hardware List..............................................................................................

Exploded Drawing...................................................................................................

Endurance® continually seeks ways to improve the performance, specications and product manuals in order to ensure that only superior products are released from our factories. Please take the time to carefully read through this manual thoroughly. Instructions contained in this document are not intended to cover all details or variations possible with Endurance may be met in conjunction with installation, operation, maintenance or troubleshooting of the equipment. Even though we have prepared this manual with extreme care, neither the publisher nor the author can accept responsibility for any errors in, or omission from, the informa tion given. Should additional information be required, or should situations arise that are not covered by this manual, the matter should be directed to your local Endurance® representative, or the Service Department at Endurance® in Forest Park, Illinois.

equipment, or to cover every contingency that

33 - 39

40 - 43

44 - 45

Page 3

Introduction

Congratulations!!

Thank you for purchasing your new Endurance® Recumbent Bike.

Using state-of-the-art techniques, robust frame structure and superior ergonomic design, Endurance® Recumbent Bike set a new standard for excellence. The Endurance® Recumbent Bike can improve your quality of life by keeping you t and healthy, increasing your energy levels and enhancing your lifestyle.

Endurance® wants to ensure years of quality workouts with your new Recumbent bike so we recommend that you read this manual carefully and thoroughly to fully understand proper use and maintenance of this product. Retain this Owner’s Manual for future reference.

Please use this Owner’s Manual to make sure that all parts have been included in your shipment. When ordering parts, you must use the part number and description from this Owner’s Manual. Use only Endurance® replacement parts when servicing this machine. Failure to do so will void your warranty and could result in personal injury.

For information about product operation or service, check out the ocial Endurance® website at www.bodysolid.com/Home/Endurance_Cardio or contact an authorized Endurance® dealer or an Endurance® factory-authorized service company or contact Endurance® Customer Tech Support at one of the following:

Toll Free: 1-800-556-3113

Phone: 1-708-427-3555

Fax: 1-708-427-3556

Hours: M-F 8:30-5:00 CST

E-Mail: service@bodysolid.com

Or write to:

Endurance® Service Department

1900 S. Des Plaines Ave.

Forest Park, IL 60130 USA

Page 4

Important Safety Information

Save this Owner’s Manual!

Before beginning any tness program, you should obtain a complete physical examination from your physician.

When using exercise equipment, you must always take basic precautions, including the following:

m Read all instructions before using your Endurance® Recumbent Bike. These instructions are written to ensure your safety and to protect the unit.

m DO NOT allow children on or near the equipment. m Use the equipment only for its intended purpose as described in this guide. m DO NOT use accessory attachments that are not recommended by the

manufacturer. Such attachments might cause injuries and will void your warranty.

m Wear proper exercise clothing and shoes for your workout, no loose clothing. m DO NOT use cleats, spikes or any other non-athletic shoes. m DO NOT use this product while barefoot or wearing only socks. m Use care when getting on or o the unit. m DO NOT overexert yourself or work to exhaustion. If you experience any pain such

as chest pains, nausea, dizziness, shortness of breath or abnormal symptoms, stop your workout immediately and consult your physician before continuing. m Never operate the unit when it has been dropped or damaged. Return the equipment to a service center for examination and repair.

m Never drop or insert objects into any opening in the equipment. m Always check the unit for loose components before each use. m DO NOT turn pedals by hand. m DO NOT use the equipment outdoors or near water. It is imperative that your

Endurance® Recumbent bike is used in a climate controlled environment. If your recumbent bike has been exposed to colder temperatures or to high moisture climates, it is strongly recommended that the recumbent bike is brought to room temperature before use. Failure to use this equipment in a climate controlled environment may cause premature electronic failure. m Endurance® recommends that a mat is placed under the unit to protect the oor or carpet and for easier cleaning.

Endurance® Recumbent bikes are designed for your enjoyment. By following these precautions and using common sense, you can have many safe and pleasurable hours of healthful exercise with your Endurance® Recumbent bike.

Page 5

Before You Begin

The Endurance® B4R is carefully tested and inspected before shipment. We have shipped the unit in several pieces that require assembly. Carefully unpack the unit in a clear area and lay the pieces on the oor near the area where you plan to use the equipment. Remove the packing material. Do not dispose of the packing material until assembly is complete and the unit is working properly. Place the unit on a clean level surface for assembly. Before assembling, the unit should be placed as close as possible to its nal location. Be careful to assemble all components in the sequence

presented in this guide.

PERSONAL SAFETY DURING ASSEMBLY

m It is strongly recommended that a qualied dealer assemble the equipment. Assistance is required. m Before beginning assembly, please take the time to read the instructions thoroughly. m Read each step in the assembly instructions and follow the steps in sequence. Do not skip ahead. If you skip ahead, you may learn later that you have to disassemble components and that you may have damaged the equipment which will void the warranty. m Assemble and operate the Endurance® Recumbent bike on a solid, level surface. Locate the unit a few feet from the walls or furniture to provide easy access.

AFTER ASSEMBLY

Once the unit is assembled, you should check all functions to ensure correct operation. If you experience problems, rst recheck the assembly instructions to locate any possible errors made during assembly. If you are unable to correct the problem, call the dealer from whom you purchased the machine or call Endurance® Customer Tech Support Hot Line Toll Free at: 1-800-556-3113.

Page 6

Step 1

NOTE: Some hardware components may be pre-assembled. Be aware of Nylon lock nuts not fully screw onto bolts, they must be tightened with a wrench to ensure proper engagement.

1A. Attach Front Stabilizer (G) to Main Frame (A) using: Two M10x20mm Button Head Cap Screws (#1) Two M10 Lock Washers (#2) Two M10 Washers (#3)

1B. Attach Rear Stabilizer (B) to Main Frame (A) using: Two M10x20mm Button Head Cap Screws (#1) Two M10 Lock Washers (#2) Two M10 Washers (#3)

1C. Attach Leveler (#5) to Main Frame (A)

1D. Attach Left Pedal (E) to Left Crank (#10)

1E. Attach Righ Pedal (F) to Right Crank(#11)

Page 7

Above shows STEP 1 assembled and completed.

Step 1

Page 8

Step 2

NOTE: Some hardware components may be pre-assembled. Be aware of Nylon lock nuts not fully screw onto bolts, they must be tightened with a wrench to ensure proper engagement.

2A. Attach the Handle Bar (M) to the Seat Frame (M) using: Two M8x50mm Carriage Bolts (#35) Two M8 Washers (#18) Two M8 Acorn Nuts (#36)

2B. Connect Heart Rate Cables (#33) to the Heart Rate Cables (#13) on

the Main Frame.

2C. Attach the Lever Handle (#45) to the Shaft (#42) using: Two M6x10mm Socket Head Cap Screws

Page 9

Above shows STEP 2 assembled and completed.

。

Step 2

Page 10

Step 3

NOTE: Some hardware components may be pre-assembled. Be aware of Nylon lock nuts not fully screw onto bolts, they must be tightened with a wrench to ensure proper engagement.

3A. Attach Seat Pad (#21) to the Seat Frame (M) using: Four M8x16mm Button Head Cap Screw (#17) Four M8 Washer (#18)

3B. Attach Back Rest (#24) to the Seat Frame (M) using: Four M6x40mm Button Head Cap Screw (#27) Four M6 Washer (#28)

3C. Attach Plastic Cover (#26) to the Seat Frame (M) using:

One ST4.2x18mm Pan Head Phillips Screw (#12)

Page 11

Step 3

步骤三:

1.用内六角盘头螺钉（17）、平垫（18）将座垫（21）锁紧在椅座(M)上；

2.先用内六角盘头螺钉（27）、平垫（28）将网状靠背（24）锁紧在椅座(M)上；

然后用十字盘头自攻螺钉（12）将靠背小护罩（26）锁紧在椅座(M)上。

Above shows STEP 3 assembled and completed.

26 27

Page 12

Step 4

NOTE: Some hardware components may be pre-assembled. Be aware of Nylon lock nuts not fully screw onto bolts, they must be tightened with a wrench to ensure proper engagement.

4A. Insert the Holder Top Half (H) to UPRIGHT FRAME (C)

4B. Insert the Holder Bottom Half (Q) to MAIN FRAME (A)

4C. Connect Upper Heart Rate Cables (#22) to Lower Heart Rate

Cables (#13).

4D. Connect Upper Wire Harness (#23) to Lower Wire Harness (#14).

4E. Attach Upright Frame (C) to Main Frame (A) using: Two M10x50mm Socket Head Cap Screw (#15) Two M10 Washer (#3) Two M10 Nylon Lock Nut (#7)

4F. Attach the Holder Top Half (H) to the Holder Bottom Half (Q) using: Three ST4.2x18mm Pan Head Phillips Screws (#12)

4G. Attach the Water Bottle Holder (#16) to Upright Frame (C) using:

Two ST4.2x18mm Pan Head Phillips Screws (#12)

Page 13

Above shows STEP 4 assembled and completed.

Step 4

Page 14

Step 5

NOTE: Some hardware components may be pre-assembled. Be aware of Nylon lock nuts not fully screw onto bolts, they must be tightened with a wrench to ensure proper engagement.

5A. Attach L Shape Holder (N) to Console (L) using Two M5x10mm Pan Head Phillips Screw (#20)

5B. Attach Console Mounting Plate (19) to Upright Frame (C) using: Two M8x16mm Button Head Cap Screw (#17) Two M8 Flat Washer (#18)

5B. Connect Heart Rate Cables (22) to the Heart Rate Cables of the

Console (L).

5C. Connect Wire Harness (23) to the Wire Harness of the Console (L).

5D. Attach Console (L) to Console Mounting Plate (19) using:

Four M5x10mm Pan Head Phillips Screw (#20)

Page 15

Above shows STEP 5 assembled and completed.

步骤五:

穿出,然后用内六角盘头螺钉（17）、平垫（18）将表托板（19）锁紧在把立管（C）上；

2.用十字盘头螺钉（20）将书报板（N）锁紧在电子表（L）上;

3.先将握把中继线二（22）、感应中继线（23）与电子表（L）相应的线连接好。再用十字盘头螺钉（20）将电子表（L）锁紧在把立管（C）上.

Step 5

Page 16

SETTING UP B4R

PLACEMENT IN YOUR HOME

To make exercise a desirable daily activity for you, the B4R should be placed in a comfort-

able and attractive setting. This bike is designed to use minimal oor space and to t nicely

in your gym/home.

 Do not place or operate the B4R outdoors.  Do not place the B4R near water or in high moisture content environment.  It is highly recommended to place a dedicated equipment mat beneath your B4R.

A dedicated mat provides superior stability and rmness for a proper workout.

MOVING THE B4R

This bike is easy to move around safely. To move the B4R:

1. Grasp the back end Frame

2. Simply roll the B4R on its two wheels to the desired location.

There are ve Levelers can be

used to level the B4R:

1. Rotate the Adjustable Pads clockwise or counter-clockwise to adjust the level of the bike.

LEVELING THE B4R

Page 17

1635 mm

64.4 in.

Dimensions

26.4 in.

670 mm

48.7 in.

1237 mm

Page 18

Console Overview

Take a few moments to review the console Screen layout.

Page 19

Console Overview

CONSOLE DISPLAY

Resistance Level

The resistance level display is located on the upper left side of the screen . There are 24 resistance Levels to choose from.

User Prole

The User prole display is located on the upper right side of the screen. There are 5 user proles can be entered into the program.

Heart Rate

When the user’s heart rate signal is detected via heart rate sensor on the handlebar or wireless chest strap, the user’s current heart rate will be displayed in the middle right side of the screen.

Time

Time display is located on the lower left side of the screen. It shows the total elapsed time or remaining time based on the current program.

RPM/Speed

RPM/Speed display is located in the lower middle side of the screen. It will alternate the display between RPM/Speed. The unit for Speed is either Miles-per-Hour or Kilometers-per-Hour based on current console setting.

Distance

Distance is located on the left side of RPM/Speed Display. The unit is either Miles or Kilometers based on current console setting.

Watt/Calories

Watt/Calories display is located on the lower right side of the screen, It will alternate the display between Watt and Calories.

Page 20

Console Overview

CONSOLE BUTTONS

Quick Program Buttons

The Quick Program buttons all the user to launch a program quickly. The programs are MANUAL, PROGRAM, FITNESS, WATT, PERSONAL, HRC and RANDOM.

Up & Down Buttons

The Up and Down arrow buttons are for adjusting values in both program and setup modes.

Quick Start Button

Press the Quick Start Button to immediately launch the Quick Start program and bypass data entry.

Start/Stop Button

Press the Start/Stop Button during the Setup Mode will start the program. Press the Start/Stop Button during the Program Run Mode will Pause the program.

Enter Button

The Enter button will conrm the selection in the setup mode.

Reset Button

The Reset button will erase current data and return to the setup mode.

Page 21

Console Operation

MODES

Setup Mode: When Powered on, the console beeps and then goes into setup mode. Sleep Mode: When RPM Signal or Data is not detected for 4 minutes, it will

automatically enter Sleep Mode. Pedal again or press any button to start the program again.

USER SETUP MODE

When entering the program, You have the option of entering your own personal settings (Gender, Age, Height, Weight).

1. In the Setup Mode, hold the Reset Button until it display “U0” on the screen. (Figure #1 & #2)

2. Press Up or Down Buttons to choose from U0 ~ U4 and then press Enter Button.

3. Press Up or Down Buttons to choose the Gender and then press Enter Button.

4. Press Up or Down Buttons to adjust the Age and then press Enter Button.

5. Press Up or Down Buttons to adjust the Height and then press Enter Button.

6. Press Up or Down Buttons to adjust the Weight and then press Enter Button.

Figure #1 Figure #2

QUICK START PROGRAM

This is the quickest way to start a workout. After the console is powered up, Press the Quick Start Button to begin the workout program. In Quick Start Mode, Time will count up from zero and all workout data will start to accrue. Resistance Level can be adjusted by pressing Up or Down Buttons. There are 24 levels of resistance available.

Page 22

Console Operation

PRESET PROGRAMS There are seven Pre-Set Programs (MANUAL, PROGRAM, FITNESS, WATT,

PERSONAL, H.R.C., RANDOM) to choose from.

MANUAL

This program allows the user to have the complete control over their workout (Figure #3). The user can make adjustment on resistance level from 1 to 24. To start the program,

1. In the Setup Mode, Press Up or Down Buttons to choose MANUAL program and then press Enter Button.

2. Press Up or Down Buttons to adjust the Level and then press Enter Button.

3. Press Up or Down Buttons to adjust the Time and then press Enter Button.

4. Press Up or Down Buttons to adjust the Distance and then press Enter Button.

5. Press Up or Down Buttons to adjust the Calories and then press Start Button.

PROGRAM

This program has a total of 12 dierent exercise proles (Figure #4). To start the program,

1. In the Setup Mode, Press Up or Down Buttons to choose PROGRAM program and then press Enter Button.

2. Press Up or Down Buttons to choose P1-P12 and then press Enter Button.

3. Press Up or Down Buttons to adjust the Level and then press Enter Button.

4. Press Up or Down Buttons to adjust the Time and then press Enter Button.

5. Press Up or Down Buttons to adjust the Distance and then press Enter Button.

6. Press Up or Down Buttons to adjust the Calories and then press Start Button.

Strength: It is designed to increase muscular strength in your lower body. This progarm will steadily increase in resistance to a high level and then maintain at that level to help build the users’ strength and endurance (Figure #10).

Cardio: It is designed to increase your Cardio vascular function. It builds up your heart muscle and increases blood ow and lung capacity (Figure #11).

Page 23

Console Operation

上海祺电电子科技有限公司(VISTA CO. LTD.)

Page 5 8/13/2012

Figure State

F1 EXCELLENT

F2 VERY GOOD

F3 GOOD

F4 FAIR

F5 POOR

F6 VERY POOR

Hill: It is designed to take the user through two hill proles. Resistance changes are small during this program. This is a good program to get started with or for someone

looking for a lower stress workout (Figure #12 - #13).

Fat Burn: It is designed to get user’s heart rate fast and maintains it at 65% of your calculated maximum heart rate with slight variation to provide optimal calories burn . (Figure #14 - #15)

Interval: It is designed to vary the intensity of the workout between low and high resistance to quickly raise and lower the heart rate thru a series of high & low proles (Figure #16 - #18).

Speed Training: This program simulates interval training with more extreme levels of high and low intensity levels (Figure #19 - #21).

FITNESS

This program helps determine the physical tness of the user (Figure #5). The Testing time is eight minutes. After the test, the result will display on the screen as below.

Figure State

F1 VERY GOOD

F2 GOOD

F3 FAIR

F4 POOR

F5 VERY POOR

Page 24

Console Operation

WAT T

This program allows the user to adjust Watt value to acheive dierent resistance level (Figure #6). To Start the program,

1. In the Setup Mode, Press Up or Down Buttons to choose WATT program and then press Enter Button.

2. Press Up or Down Buttons to adjust the Time and then press Enter Button.

3. Press Up or Down Buttons to adjust the Distance and then press Enter Button.

4. Press Up or Down Buttons to adjust the Calories and then press Start Button.

PERSONAL

This program allows the users to build their own workout prole (Figure #7). To start the program,

1. In the Setup Mode, Press Up or Down Buttons to choose PERSONAL

2. Press Up or Down Buttons to adjust Resistance Level and then press Enter Button.

3. Press Up or Down Buttons to adjust the Time and then press Enter Button.

4. Press Up or Down Buttons to adjust the Distance and then press Enter Button.

5. Press Up or Down Buttons to adjust the Calories and then press Start Button.

H.R.C.

Heart rate control programs are designed to automatically change resistance to keep your heart rate at a predetermined level based on the selected Heart Rate program.

Each Heart Rate program is designed with a specic goal in mind (Figure #8). To Start the program,

1. In the Setup Mode, Press Up or Down Buttons to choose H.R.C.

2. Press Up or Down Buttons to choose 55%, 75%, 90% or Tag and then press Enter Button. If the user choose Tag, the user needs to set his/her our target heart rate by pressing Up or Down Buttons to adjust the value.

3. Press Up or Down Buttons to adjust the Time and then press Enter Button.

4. Press Up or Down Buttons to adjust the Distance and then press Enter Button.

5. Press Up or Down Buttons to adjust the Calories and then press Start Button.

Page 25

Console Operation

RANDOM

This program generates a random exercise prole for the user (Figure #9). To Start the program

1. In the Setup Mode, Press Up or Down Buttons to choose RANDOM

2. Press Up or Down Buttons to adjust Time and then press Enter Button.

3. Press Up or Down Buttons to adjust the Distance and then press Enter Button.

4. Press Up or Down Buttons to adjust the Calories and then press Start Button.

PRESET PROGRAMS

Figure #3 Figure #4 Figure #5

Figure #6 Figure #7

Figure #9

Figure #8

Page 26

Console Operation

12 EXERCISE PROFILE PROGRAMS

Figure #10

Figure #13 Figure #15Figure #14

Figure #16

Figure #11

Figure #17

Figure #12

Figure #18

Figure #19

Figure #20

Figure #21

Page 27

Monitoring Your Heart Rate

To obtain the greatest cardiovascular benets from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) denes this target as 60% -75% percent of the Maximum Heart Rate. The Maximum Heart Rate may be roughly calculated by subtracting the user’s age from 220.

The Maximum Heart Rate and aerobic capacity naturally decreases as the user ages. This may vary from one person to another, but use this number to nd your approximate eective target zone. For example, the Maximum Heart Rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See the FITNESS SAFETY section on page 28.

Before beginning a workout, check the normal resting heart rate. The user can place their ngers lightly against the neck or wrist over the main artery. After nding the pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. It is recommend to take a heart rate measurement at rest, after warming up, during the workout and two minutes into cooling down after the workout, to accurately track progress as it relates to better tness.

During your rst several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone - 60%, then gradually progressing up to 75%. According to the AHA, exercising above 75% of the Maximum Heart Rate may be too strenuous unless the user is in top physical condition. Exercising below 60% of the maximum will result in minimal cardiovascular conditioning.

CHECK YOUR PULSE RECOVERY RATE

If your pulse is over 100 bpm ve minutes after stopping exercising, or if it’s higher than normal the morning after exercising, the user’s exertion may have been too strenuous for their current tness level. Rest and reduce the intensity next time.

Page 28

Monitoring Your Heart Rate

FITNESS SAFETY

The Heart Rate chart indicates average rate zones for dierent ages. A variety of different factors (including medication, emotional state, temperature and other conditions) can aect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition.

(MHR) = Maximum Heart Rate (THR) = Target Heart Rate

220 - Age = Maximum Heart Rate (MHZ) MHZ x .60 = 60% of your Maximum Heart Rate. MHZ x .75 = 75% of your Maximum Heart Rate.

For example, if you are 30 years old, your calculations will be as follows: 220 - 30 = 190 190 x .60 = 114 (Low End or 60% of MHZ) 190 x .75 = 142 (High End or 75% of MHZ) 30 Year-Old (THR) Target Heart Rate would be 114-142

Maximum Heart Rate (MHR) Calculation

Heart Rate Training Zone Chart

Page 29

Chest Strap Operation

Your Endurance® Recumbent bike has the capability to determine Heart Rate with the use of a Heart Rate Chest Strap. A Heart Rate Chest Strap can be purchased seperately. In all Heart Rate Control programs, the console only accepts the heart rate signal from the chest strap transmitter while the pulse grip heart rate function is disabled. The requirement to wear the chest strap is due to the superior accuracy of a chest strap transmitter compared to the pulse grip sensors.

It is suggested for the Chest Strap Transmitter that you position the transmitter as close to your heart as possible, against the skin, 1-2 inches below the pectoral mus-

cles. For best results, moisten the back of the transmitter for better contact. If no Heart Rate signal is detected for 10 seconds, the screen will show “0” Heart Rate

HR Chest Strap for Endurance® models

SAFETY PRECAUTIONS AND TIPS FOR CHEST STRAP

1. It is the owner’s responsibility to ensure that all users of this unit have read the Owner’s Manual and are familiar with warnings and safety precautions.

2. Do not place chest strap near devices that generate large magnetic elds. TV sets, electric motors, radios, and high voltage power lines can aect the transmitter’s performance. These items can interfere with the heart rate signal and possibly affect the heart rate readings on the console.

3. Handle the Chest Strap with care. Dropping the transmitter might cause damage that could void the warranty.

4. Do not use the chest strap if you have a cardiac pacemaker or if your are taking medications for a heart condition. Medication or electrical pulses from the pacemaker can interfere with accurate heart rate readings.

5. Do not bend the strips inside the chest strap. This can cause the chest strap to loose conductivity.

6. The chest strap has batteries that need to be replaced periodically. A faulty battery can cause inaccurate reading.

Page 30

General Maintenace

Your Endurance® B4R Exercise Bike has been manufactured to withstand many hours of use with minimal maintenance. Here are some maintenance tips to keep your Endurance® B4R Exercise Bike running at its best.

CLEANING

Periodically wipe down your machine with mild, soapy water or a diluted general purpose non-abrasive household cleaner. Cleaner should never be applied directly to any part of the equipment. Instead, place the non-abrasive cleaning solution on a soft cloth and wipe down the unit. The Exercise Bike should be wiped down to remove sweat after each use.

SQUEAKING NOISE

If squeaking noise occurs, it is most likely one of these three reasons:

1. The hardware is not suciently tightened durring assembly. Please check and tighthen all bolts.

2. Dirt buid-up on the rails and wheels. Clean the rails and wheels with a lint free cloth and rubbing alcohol. After Cleaning, apply a small amount of lubricant on Rail with your ngers or a lint free cloth.

3. The unit is not properly Leveled. There are two leveling pads on the rear legs to adjust the level of the bike.

Page 31

Trouble Shooting Guide

Symptom

Console has no power.

Strides/Min

or Speed shows 0

No HR signal

or incorrect HR signal

Possible Cause

Console cable is not connected? Verify that the console cable is connected properly.

The console is faulty?

Computer isn’t receiving a

signal from the sensor?

The sensor is faulty?

The computer is faulty?

Computer is receiving a faint or

intermittent pulse signal.

Check to see if the chest strap is being properly worn by

the user - if skin is extremely dry, then moisten contact

Call the Endurance® service number.

Check that the sensor magnet is correctly

tted and passes in front of the sensor.

Check that all the computer plugs and sockets

are correctly and rmly connected.

If all above checks are O.K., then replace sensor.

Call the Endurance® service number.

Check to make sure that the batteries in

the chest strap are installed correctly.

Replace the chest strap batteries.

Check to see if the receiver is properly installed.

points on chest with water and try again.

Solution

Noise from Bike

If the problem still exists then call the

Endurance® service number.

Loose hardware or dirt build up.

Dirt build up.

The Problem still exists.

Check and tighten hardware

Call the Endurance® service number.

Any Questions?

Call the Customer Tech Hotline at:

1 (800) 556-3113

Clean up the dirt

Page 32

Stretching & Flexibility

Flexibility is an important component of physical tness and needs to be addressed in a resistance training program. The two main purposes for stretching are injury prevention and a faster rate of recovery from exercise. Stretching should be performed in both the warm up and cool down phases of a training session. A good general guideline is that each workout session should be preceded by 5 to 15 minutes of general warm up, followed by 8 to 12 minutes of stretching, and concluded with 4 to 5 minutes of postexercise stretching.

The following

A regular stretching program will loosen muscle tissue, allowing an increased range of motion. This helps prevent micro-tears at the muscle-tendon junction. Almost 90% of all injuries from muscle strain occur at the muscle-tendon junction. Repeated injury at this junction can lead to a build-up of scar tissue, which impedes range of motion and adds stress to the joints.

Begin by stretching the major muscle groups rst. Move in and out of your stretches with smooth, slow, controlled motion. Hold the stretch for at least 10 seconds when you feel you have reached your muscle’s maximum distance. Do not use fast, hurried or reckless motions when stretching. Fast and bouncy motions will increase the risk of injury.

The most common and most popular type of stretching is the static stretching technique. This form of stretching involves voluntary, complete relaxation of the muscles while they are elongated. A static stretch is a constant, steady stretch in which the end position is held for 10 to 30 seconds. This technique is popular because it is easy to learn, eective, and accompanied by minimal soreness with the least risk of injury.

Ballistic stretching involves a bouncing or bobbing movement during the stretch. The nal position in the movement is not held. Ballistic stretching is unpopular because of the increased amount of delayed muscle soreness and the possibility of injury during the stretching exercise. Ballistic stretching is not recommended.

A dynamic stretch involves exibility during sport specic movements. Dynamic stretching is similar to ballistic stretching in that it utilizes movement, but dynamic stretching includes movements that may be specic to a sport or movement pattern. Dynamic stretching is most common among track and eld athletes, but is also used in other sports, such as basketball and volleyball. An example of dynamic stretching would be a track sprinter performing high knees with an emphasis on knee height and arm action, not on horizontal speed.

pages show illustrations with descriptions of static stretching for warm up and post-exercise cool down. Remember... stretch your large muscle groups rst and do all stretches in a smooth, slow, controlled manner.

Page 33

Warm Up/Cool Down Exercises

UPPER BACK

Cross Arm in Front of Chest

MUSCLE(S) AFFECTED: latissimus dorsi and teres major

1. Stand or sit with the right arm slightly exed (15° to 30°) and adducted across the chest.

2. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm.

3. Pull the right arm across the chest (toward the left) with the left hand; hold for 10 seconds.

4. Repeat with the left arm.

UPPER BACK

Arms Straight Up Above Head (Pillar)

MUSCLE(S) AFFECTED: latissimus dorsi and wrist exors

Stretching the upper back

1. Stand with arms in front of torso, ngers interlocked with palms facing each other.

2. Slowly straighten the arms above the head with palms up.

3. Continue to reach upward with hands and arms.

4. While continuing to reach upward, slowly reach slightly backward; hold for 10 seconds.

Stretching the shoulders, chest

and upper back

LOWER BACK

Spinal Twist (Pretzel)

MUSCLE(S) AFFECTED: internal oblique, external oblique and spinal erectors

1. Sitting with legs straight and upper body nearly vertical, place right foot on left side of left knee.

2. Place back of left elbow on right side of right knee, which is now bent.

3. Place right palm on oor 12 to 16 inches behind hips.

4. Push right knee to the left with left elbow while turning shoulders and head to the right as far as possible. Try to look behind the back. Hold for 10 seconds.

5. Repeat with left leg.

Stretching the lower back and

sides

Page 34

Warm Up/Cool Down Exercises

LOWER BACK

Semi-Leg Straddle

MUSCLE(S) AFFECTED: spinal erectors

1. Sitting, knees exed 30 to 50 degrees, let the legs totally relax.

2. Point the knees outward; the lateral side of the knees may or may not touch the oor.

3. Lean forward from waist and reach forward with extended arms; hold position for 10 to 15 seconds.

4. Bending and relaxing legs decreases hamstring involvement and increases lower back stretch.

Stretching the lower back from

NECK

Look Right and Left

MUSCLE(S) AFFECTED: sternocleidomastoid

a seated position

1. Stand or sit with head and neck upright.

2. Turn head to the right using a sub-maximal concentric contraction; hold for 10 seconds.

3. Turn head to the left using a sub-maximal concentric contraction; hold for 10 seconds.

Rotational exion

of the neck

NECK

Flexion and Extension

MUSCLE(S) AFFECTED: sternocleidomastoid, suboccipitals and splenii

1. Standing or sitting with head and neck upright, ex neck anteriorly (forward) by tucking chin in toward the chest; hold for 10 seconds.

2. If the chin touches the chest, try to touch lower on the chest with the chin.

3. Extend neck posteriorly (backward) by trying to touch the head to the trapezius; hold for 10 seconds.

Neck Extension Neck Flexion

Page 35

Warm Up/Cool Down Exercises

CHEST/SHOULDER

Straight Arms Behind Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1. Standing, place both arms behind back.

2. Interlock ngers with palms facing each other.

3. Straighten arms fully.

4. Slowly raise the straight arms; hold for 10 to 15 seconds.

5. Keep head upright and neck relaxed.

SIDES

Side Bend with Straight Arms

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior

1. Stand with feet 14 to 16 inches apart.

2. Interlace the ngers with palms facing each other.

3. Reach upward with straight arms.

4. Keeping arms straight, lean from waist to left side. Do not bend knees.

5. After moving as far as possible; hold for 10 seconds.

6. Repeat to the left side.

Stretching the sides, upper

back and shoulders

SIDES

Side Bend with Bent Arms

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi , serratus anterior and triceps

1. Stand with feet 14 to 16 inches apart.

2. Flex right arm and raise elbow above head.

3. Reach the right hand down toward the left shoulder.

4. Grasp the right elbow (just above the elbow) with the left hand.

5. Pull the elbow behind head.

6. Keeping arm bent, lean from waist to left side.

7. Do not bend knees.

8. After moving as far as possible; hold for 10 to 15 seconds.

9. Repeat with the left arm.

Stretching shoulder joints and

chest while standing

Stretching the sides, triceps

and upper back

Page 36

Warm Up/Cool Down Exercises

ANTERIOR OF THIGH AND HIP FLEXOR

Side Quadricep Stretch

MUSCLE(S) AFFECTED: quadriceps and iliopsoas

1. Lie on left side with both legs straight.

2. Place left forearm at on oor and upper arm perpendicular to oor.

3. Place left forearm at 45° angle with torso.

4. Flex right leg with heel of right foot moving toward buttocks.

5. Grasp front of ankle with right hand and pull toward buttocks. WARNING: Do not pull on ankle so hard that pain or discomfort is felt in knee.

6. Move knee backward and slightly upward. The stretch occurs not so much from the excessive exion of the knee but from moving the knee back and slightly up; hold for 10 to 15 seconds.

7. Repeat with the left leg.

ANTERIOR OF THIGH AND HIP FLEXOR

Kneeling Quadriceps Stretch

MUSCLE(S) AFFECTED: quadriceps

Stretching the quadriceps

on side

1. Kneel with the balls of the feet on the ground.

2. Keep hips straight (upper leg and torso should be in a straight line).

3. Place palms of hands on buttocks and push slightly forward.

4. With a straight body, lean slightly backward until developmental stretch is felt in quadriceps; hold for 10 to 15 seconds.

Stretching the quadriceps

kneeling

POSTERIOR OF THIGH

Sitting Toe Touch

MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius

1. Sit with the upper body nearly vertical and legs straight.

2. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg; hold for 10 seconds. (If you are very sti, try to grasp the ankles.)

3. Release toes and relax foot.

4. Grasp ankles and continue to pull chest towards legs; hold for 10 seconds.

5. Still grasping the ankles, point away from body and continue to pull chest towards legs; hold for 10 seconds.

Stretching the hamstrings

with emphasis on insertion of

the hamstrings and calves.

Stretching the hamstrings

with emphasis on the middle

portion.

Stretching the hamstrings

with emphasis on the

upper portion.

Page 37

Warm Up/Cool Down Exercises

POSTERIOR OF THIGH

Semistraddle (Figure Four)

MUSCLE(S) AFFECTED: gastrocnemius, hamstrings and spinal erectors

1. Sit with the upper body nearly vertical and legs straight.

2. Place sole of left foot on left side of right knee. The lateral side of left leg should be resting on the oor.

3. Lean forward from the waist and grasp toes with right hand and slightly pull toes toward the upper body as the chest is also pulled toward right leg; hold for 10 seconds.

4. Release toes and relax foot.

5. Grasp ankle and continue to pull chest toward right leg; hold for 10 seconds.

6. Point toes away from body and continue to pull chest toward right leg; hold for 10 seconds.

7. Repeat with the left leg.

Stretching the hamstrings

with emphasis on insertion of

the hamstrings and calves

Stretching the hamstrings

with emphasis on the

middle portion

Stretching the hamstrings and groin with emphasis on insertion of the hamstrings

and calves

Stretching the hamstrings and

groin with emphasis on the

middle portion

Stretching the hamstrings and

groin with emphasis on the

upper portion

Stretching the groin, low

back and hamstrings

Stretching the hamstrings

with emphasis on the

upper portion

GROIN

Straddle (Spread Eagle)

MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius

1. Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible.

2. With right hand, grasp toes of right foot and pull on toes slightly, while pulling chest toward right leg; hold for 10 seconds.

3. Release toes and relax foot.

4. Grasp ankle and continue to pull chest toward right leg; hold for 10 seconds.

5. Point toes away from body and continue to pull chest toward right leg; hold for 10 seconds.

6. Repeat process with the left leg.

7. Repeat process by grasping right toes with right hand and left toes with left hand. Move the torso forward and toward the ground.

Page 38

Warm Up/Cool Down Exercises

GROIN

Buttery

MUSCLE(S) AFFECTED: adductors and sartorius

1. Sitting with the upper body nearly vertical and legs straight, ex both knees as the soles of the feet come together.

2. Pull feet toward body.

3. Place hands on feet and elbows on legs.

4. Pull torso slightly forward as elbows push legs down; hold for 10 to 15 seconds.

POSTERIOR OF LOWER LEG

Bent-Over Toe Raise

MUSCLE(S) AFFECTED: gastrocnemius and soleus

Stretching the groin

1. Stand with heel of right foot 6 to 8 inches in front of left foot.

2. Flex right foot toward shin (dorsi-exion) with heel in contact with oor.

3. Lean forward and try to touch right leg with chest while both legs are straight.

4. Continue to lean downward with upper body as the foot is dorsi-exed near maximal toward the shin; hold for 10 to 15 seconds.

5. Repeat with the left leg.

Stretching calves without a

step

POSTERIOR OF LOWER LEG

Step Stretch

MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon

1. Have ready a step or board 3 to 4 inches high.

2. Place balls of both feet on the step or board, 1 inch from its edge.

3. With straight legs, lower heels as far as possible; hold for 10 to 15 seconds.

4. To stretch achilles tendon, raise heels slightly. Slightly ex the knees and then lower the heels. This stretch will be felt in the achilles tendon; hold for 10 to 15 seconds.

5. For a more intense and individualized stretch, perform this stretch with one leg at a time.

Stretching the calves

standing on a step

Preparing to stretch

the achilles tendon by

slightly bending the knee

Stretching the achilles tendon by lowering the heel

Page 39

Warm Up/Cool Down Exercises

HIPS

Forward Lunge (Fencer)

MUSCLE(S) AFFECTED: iliopsoas, rectus femoris

1. 1. Standing, take a long step forward (as with the lunge) with the right leg and ex the right knee until it is directly over the right foot.

2. Keep right foot at on oor.

3. Keep back leg straight.

4. Keep back foot pointed in same direction as front foot; it is not necessary to have heel on oor.

5. Keep torso upright and rest hands on hips or front leg.

6. Slowly lower hips forward and downward; hold for 10 to 15 seconds.

7. Repeat with the left leg.

HIPS

Stretching the hip exors

Supine Knee Flex

MUSCLE(S) AFFECTED: hip extensors (gluteus maximus and hamstrings)

1. Lie on back with legs straight.

2. Flex right leg and lift knee toward chest.

Stretching the gluteals

and hamstrings

3. Place both hands below knee and continue to pull knee toward chest; hold for 10 to 15 seconds.

4. Repeat with left leg.

SHOULDER

Seated Lean-Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1. Sitting with legs straight and arms extended, place palms on oor about 12 inches behind hips.

2. Point ngers away (backward) from body.

3. Slide hands backward and lean backward; hold for 10 seconds.

Stretching shoulder

joints—sitting

Page 40

Parts & Hardware List

Part# Description QTY

MAIN FRAME

REAR STABILIZER

UPRIGHT FRAME

HANDLE BAR

LEFT PEDAL

RIGHT PEDAL

FRONT STABILIZER

HOLDER TOP HALF

HOLDER BOTTOM HALF

UPRIGHT COVER TOP HALF

UPRIGHT COVER BOTTOM HALF

CONSOLE

SEAT FRAME

L SHAPE HOLDER

M10x20mm BUTTON HEAD CAP SCREW

M10x45mm BUTTON HEAD CAP SCREW

ST4.2x18mm PAN HEAD PHILLIPS SCREW

M10 LOCK WASHER

M10 FLAT WASHER

FOOT CAP

LEVELER

M10 HEX NUT

M10 NYLON LOCK NUT

TRANSPORT WHEEL

LEFT CRANK

RIGHT CRANK

Page 41

Parts & Hardware List

Part# Description QTY

HEART RATE CABLE

WIRE HARNESS

M10x52mm SOCKET HEAD CAP SCREW

WATER BOTTLE HOLDER

M8x16mm BUTTON HEAD CAP SCREW

M8 FLAT WASHER

CONSOLE MOUNTING PLATE

M5x10mm PAN HEAD PHILLIPS SCREW

SEAT PAD

HEART RATE CABLE

WIRE HARNESS

BACK REST

50x25mm END CAP

PLASTIC COVER

M6x40mm BUTTON HEAD CAP SCREW

M6 FLAT WASHER

ø24IDxT3x250mm GRIP

ø25mm END CAP

ø31IDxT3x500mm GRIP

ø38OD mm END CAP

HEART RATE CABLE

RUBBER PLUG

M8x52mm CARRIAGE BOLT

M8 ACORN NUT

D10 RETAINING RING

ø14xø10x10mm BUSHING

Page 42

Parts & Hardware List

Part# Description QTY

ø28x60mm SHAFT

M6x10mm SOCKET HEAD CAP SCREW

STOPPER

ø12x142mm SHAFT

ø18xø12X10mm BUSHING

D12 RETAINING RING

LEVER HANDLE

LEVER GRIP

100x50mm BUSHING

80x40mm END CAP

CHROME RAIL

RUBBER PLUG

SERVO

POWER CORD

POWER ADAPTOR

ADJUSTMENT SCREW

M6 HEXT NUT

ø25mm PLUG

M10x1.25 FLANGE NUT

LEFT SHROUD

RIGHT SHROUD

D17 RETAINING RING

BEARING

PLUG

BELT WHEEL

M8 NYLON LOCK NUT

Page 43

Parts & Hardware List

Part# Description QTY

AXLE

BELT

M10x1.0 FLANG NUT

M5x10mm PAN HEAD PHILLIPS SCREW

MOUNTING PLATE

FLYWHEEL

M10x5mm HEX NUT

TENSION ROLLER

M8 LOCK WASHER

L BRACKET

M10x20mm BUTTON HEAD CAP SCREW

SPRING

Page 44

Exploded Drawing

26 27

Page 45

Exploded Drawing

Page 46

Serial Number is Located on the Frame

Model Name

Purchase Date

Serial Number

: _______________________________

B4R

Customer Tech Support Hotline

Toll Free: 1-800-556-3113

Phone: 1-708-427-3555

Fax: 1-708-427-3556

Hours: M-F 8:30-5:00 CST

E-Mail: service@bodysolid.com

Body Solid B4R Assembly Guide

Specifications and Main Features

Frequently Asked Questions

User Manual