Best Fitness BFVK10 Owner's Manual
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Best Fitness BFVK10 Owner's Manual

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BFVK10
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  • Page 1 BFVK10 O w n e r ’ s M a n u a l...
  • Page 2 BeFOre YOu Begin Thank you for purchasing the Best Fitness BFVK10. This gym is part of the Best Fitness quality strength training machines, which lets you target specific muscle groups to achieve better muscle tone and overall body condition- ing.

  • Page 3: Important Safety Instructions

    Retain this Owner’s Manual for future • Assemble and operate the BFVK10 on a solid, level reference. Part numbers are required when surface. Locate the unit a few feet from the walls or ordering parts.

  • Page 4: Safety Guidelines

    saFetY guidelines Successful resistance training programs have one prominent feature in common...safety. Resistance training has some inherent dangers, as do all physical activities. The chance of injury can be greatly reduced or completely removed by using correct lifting techniques, proper breathing, maintaining equipment in good working condition, and by wearing the appropriate clothing.
  • Page 5 Assembly of the BFVK10 takes professional installers about 1 hour to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time. rofessional installers are highly recommended However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps se- quentially, the process will take time, but is fairly easy.
  • Page 6 s t e p Be careful to assemble all components in the sequence they are presented. nOte: Finger tighten all hardware in this step. do not wrench tighten until end of step 3. Attach Foot Tube Assembly (A) to Middle Tube Assembly 1 (B) using: Two 11 (M10x65 carriage bolt) Four 20 (f10 large washer) Two 30 (M10 nylon lock nut)
  • Page 7 s t e p...
  • Page 8 s t e p Be careful to assemble all components in the sequence they are presented. nOte: Finger tighten all hardware in this step. do not wrench tighten until end of step 3. Slide Elbow Tube Assembly (C) onto Foot Tube Assembly (A). Atach Middle Tube Assembly 2 (D) to Elbow Tube Assembly (C) using: Four 11 (M10x65 carriage bolt) Four 20 (f10 large washer)
  • Page 9 s t e p...
  • Page 10 s t e p Be careful to assemble all components in the sequence they are presented. nOte: Finger tighten all hardware in this step. do not wrench tighten until end of step 3. Slide Back Tube Assembly (E) onto Middle Tube Assembly 2 (D) and connect using: Two 12 (M10x65 hex head bolt) Four 20 (f10 large washer) Two 30 (M10 nylon lock nut)
  • Page 11 s t e p...
  • Page 12 iMpOrtant saFetY instructiOns Be sure that all users carefully read and understand all warning, safety and maintenance labels on the machine before each use. Failure to do so may result in serious injury. It is imperative that you retain this Owner’s Manual and be sure all warning labels are legible and intact.
  • Page 13 Warning Safety and Maintenance of Cables Although Best Fitness provides the highest quality of materials and workmanship in its products, the fact remains that component parts eventu- ally wear out over time and with use. This is particularly true with reference to pliable moving parts such as cables.
  • Page 14 Routine inspection and maintenance is of critical impor- tance to ensure the maximum safety and performance of the BFVK10. Best Fitness uses the highest quality NUTS/BOLTS/FASTENERS: materials available, but wear is inevitable. Therefore, you l Periodically inspect all nuts and bolts.
  • Page 15 FOR BEST FITNESS CUSTOMER SERVICE: http://www.bodysolid.com/support/bestfitness/docs.html...

  • Page 16: Phrases, Terms, Tips & Guidelines

    pHrases, terMs, tips & guidelines BEGINNER’S GUIDELINES • Work out at least two times a week. • Include six to eight exercises that train major muscle groups. • Perform two or three sets of at least eight to 12 repetitions. AEROBIC EXERCISE LARGE MUSCLES FIRST Exercise that primarily uses oxygen to burn fuel at low to moder-...
  • Page 17 pHrases, terMs, tips & guidelines S TA R T I N G RE S I STANCE LE VEL If you begin weight training at too high a level, you risk serious injury. You will also develop poor form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight eight times with proper form, the weight is too heavy.
  • Page 18 nutritiOn characterized by a decrease in the total amount Good nutrition is a diet in which foods are intake of saturated fats is directly related to increased cardiovascular disease. Unsaturated of bone mineral in the body and by a decrease eaten in proper quantities and with the needed in strength of the remaining bone.

  • Page 19: Exercise Prescription

    eXercise prescriptiOn Sets Rest Periods Between Workouts Sets are defined as a combination of any number of reps of The amount of rest between training sessions depends on the one exercise. The number of sets used in a workout is directly recovery ability of the individual.
  • Page 20 training tips FOr Beginner’s ARE YOU A “BEGINNER”? A beginner can be classified as someone who has never touched a weight, may have lifted for a while, but has taken a substantial amount of time off, or has not consistently trained over the last six months. If you happen to fall into any of these categories, pay close attention, because the following information will be detrimental to the start of your training program.

  • Page 21: Common Training Mistakes

    cOMMOn training MistaKes Lack of Adequate Warm-Up and Inadequate Flexibility A warmed muscle is a more flexible muscle that’s better able to lift heavier weights and work in a full range of motion. Those warmed muscles also greatly reduce your chance of training injuries. Improper Form The use of improper form is a good way to keep you out of the gym.
  • Page 22 persOnal prOgraM It is important to first estab- lish specific and realistic Once you have determined your personal goals, you goals. You should determine your long term goal and then will need to set up a schedule that helps you attain set a series of short term them.

  • Page 23: Determine Your Training Method

    deterMine YOur training MetHOd There are three basic types of weight training methods: FOR MUSCULAR FOR POWER FOR STRENGTH ENDURANCE & DEFINITION AND MUSCLE MASS 1. Training for muscular This training method incorporates This is the method most This type of training is the most achieving and maintaining a high often used by bodybuilders endurance and definition...

  • Page 24: Exercise Tips

    eXercise tips Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and accessories to slightly change the emphasis of a particular exercise.

  • Page 25: Anatomy Chart

    anatOMY cHart...

  • Page 26: Fitness Goals

    Fitness gOals...

  • Page 27: Exercise Log

    eXercise lOg...
  • Page 28 eXercise lOg...
  • Page 29 eXercise lOg...
  • Page 30 stretcHing The following pages show illustrations with descriptions of static stretching for warm up and post-exercise cool down. Remember... stretch your large muscle groups first and do all stretches in a smooth, slow, controlled manner. Flexibility is an important component of physical fitness and needs to be addressed in a resistance training program.
  • Page 31 stretcHing Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and teres major Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm.
  • Page 32 stretcHing Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior Stand with feet 14 to 16 inches apart. Stretching the Interlace the fingers with palms facing each other. sides, upper Reach upward with straight arms. back and Keeping arms straight, lean from waist to left side.
  • Page 33 stretcHing Stretching the hamstrings with emphasis on Sitting Toe Touch insertion of the MUSCLE(S) AFFECTED: hamstrings, hamstrings and spinal erectors and gastrocnemius calves. Sit with the upper body nearly vertical and legs straight. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg.
  • Page 34 stretcHing Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius Stretching the hamstring and groin Sit with the upper body nearly vertical and legs straight, and with emphasis on spread legs as far as possible. insertion of the With right hand, grasp toes of right foot and pull on toes slightly, hamstrings and while pulling chest toward right leg.
  • Page 35 stretcHing Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon Have ready a step or board 3 to 4 inches high. Place balls of both feet on the step or board, 1 inch from its edge. With straight legs, lower heels as far as possible. Hold for 10 to 15 seconds.
  • Page 36 HARDWARE Hardware (Actual Size Shown) (actual size shown) KEY #11 M10X65 Carriage Bolt Part# 11 M10x65 Carriage Bolt Part# 12 M10x65 Hex Head Bolt KEY #12 M10X65 Hex Head Bolt KEY #13 M8X65 Hex Head Bolt Part# 13 M8x65 Hex Head Bolt Part# 14 M10x20 Hex Head Bolt KEY #14 M10X20 Hex Head Bolt...
  • Page 37 HARDWARE Hardware (Actual Size Shown) (actual size shown) Part# 21 f8 Washer KEY #30 M10 Nylon Lock Nut KEY #21 φ8 Washer Part# 30 M10 Nylon Lock Nut KEY #23 φ10 Washer KEY #20 φ10 Large Washer Part# 20 f10 Large Washer Part# 23 f10 Washer KEY #22 φ8 Spring Washer Part# 22 f8 Spring Washer...

  • Page 38: Hardware List

    Hardware list PART# KEY# DESCRIPTION Foot Tube Assembly LOWER MAIN FRAME P1LMF-A Middle Tube Assembly 1 REAR LEG P1RL-B Elbow Tube Assembly REAR UPRIGHT P1RU-C Middle Tube Assembly 2 UPPER MAIN FRAME P1UMF-D Back Tube Assembly REAR UPPER BEAM P1RUB-E Lat Bar Assembly WEIGHT RAISER P1WR-F...
  • Page 39 Hardware list PART# KEY# DESCRIPTION M50x50 Foot Cap CEC1.75 END CAP 1 3/4” X 1 3/4” CEC2X2 END CAP 2” X 2” Plastic Sleeve CMS1.125 METAL SPACER 1 1/8”L X 3/8”ID M50 End Cap CPP4.25 PULLEY 4 1/4”OD M10x65 Carriage Bolt CS.75X10 SHAFT 3/4”...

  • Page 40: Exploded View Diagram

    View diagraM BFVK10...
  • Page 41 —Warranty is not applicable outside the United States— Before returning a product you must call Best Fitness at 1-866-348-6362 to obtain a Return Authorization Number. No returns will be accepted without the Return Authorization Number. Original purchaser must pre-pay all freight charges on warranty claims.
  • Page 42 FROM: PLACE Name: STAMP HERE Address: Apt#: City: State: Zip Code:...

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