Owner`s manual | Bowflex 7 Series Treadmill User Manual

Bowflex® 3, 5 & 7 Series
Treadmills
Owner's Manual
Bowflex Treadmills Parts Reference Guide
Console
Motor Cover
Motor
Lever Release
2
Treadmills Parts Reference Guide
Preface
WARNING
Congratulations! You’ve just taken a big step
towards improving your health and fitness. Your new
Bowflex® treadmill will help you lose weight, increase your
cardiovascular efficiency and ultimately help you look and
feel better than ever before.
With its innovative features and programs, you’ll enjoy
maximum workout variety – you can even use the built-in
heart rate monitor to track your fitness progress. In this
manual, you’ll find step-by-step guidance on how to use
this feature and all other features on your new machine.
Before you begin please read through this entire Owner’s
Manual and Assembly Guide. It’s important to understand
how to assemble and use the machine properly – not only
for your safety, but also to learn how to get the best results
possible.
Once you’ve read and followed the guidelines in this manual,
and your treadmill is fully assembled, you’ll be on your way
to fast fitness and the body you desire. Enjoy!
DANGER
AT T E N T I O N
This symbol appears throughout this manual to alert you to important safety precautions. It is
imperative that you pay close attention to the instructions that accompany these symbols.
Preface
3
Table of Contents
4
Bowflex® 7 Series Console
Bowflex® 5 Series Console
24
Important Safety Precautions
5
Understanding Your Treadmill Features
25
Grounding Instructions
5
Time
25
Emergency Stop Procedures
7
Elevation Gain
27
Normal Stop Procedures
Using Your Bowflex® Treadmill
7
8
To fold the treadmill:
28
Getting Started
8
To transport the treadmill:
28
Going Forward
8
28
How Often Should You Exercise?
8
To unfold the treadmill:
Fan (Bowflex® 5 and 7 Series Only)
Suggested Workouts
8
Conversion To Metric
29
What to Wear
9
Bowflex 3, 5 and 7 Series Calibration
29
Stretching
9
Lubricate Belt Message
29
10
Keys
30
Preface
3
Table of Contents
Using Your Heart Rate Monitor
23
Folding, Transporting & Unfolding your Treadmill
27
28
Touch Heart Rate
10
®
How to Use Your Chest Strap (Bowflex 7 Series Only) 10
Chest Strap Transmitter Battery Replacement
How to Operate Your Bowflex® Treadmill
11
12
Quick Start
12
To Stop
12
Programs 1-6 (Bowflex® 3, 5, and 7 Series)
12
Programs 7-12 (Bowflex® 5 Series Only)
13
Programs 7-16 (Bowflex® 7 Series Only)
16
4
Table of Contents
Important Safety Precautions
1.
Please read, understand and carefully follow all warnings, instructions and procedures on the treadmill and in the
owner’s manual before using this treadmill.
2. Plug the power cord of the treadmill directly into a dedicated grounded circuit carrying 15 amps (110 Volt model) or
7 amps (220 Volt model). We recommend the use of a surge protector. Position the treadmill so that the wall plug is
visible and accessible. If the Bowflex® Treadmill power cord is damaged, it must be replaced with a new power cord
from Bowflex®. Please contact your local dealer or Bowflex® directly.
Grounding Instructions
This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for
electric current, reducing the risk of electric shock. The power cord is equipped with an equipment-grounding conductor
and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in
accordance with all local codes and ordinances.
3. Position the treadmill on a clear, level surface. Do not place the treadmill on thick carpet as it may interfere with
proper ventilation. Treadmill mats can usually be purchased from your treadmill dealer.
4. Do not place the treadmill near water or outdoors. Don’t use the machine in damp or wet conditions.
5. The minimum “clear” distance around the treadmill is 20 inches (.5 meter) on each side and 79 inches (2 meters)
behind the machine.
6. Inspect the treadmill prior to each use for worn or loose components and then correct, replace or tighten prior to use.
Do not use the treadmill if any area is found to be in need of service.
7.
Read, understand, and test the Emergency Stop Procedures on Page 7 before use.
8. Wear appropriate clothing when exercising on the treadmill. Do not wear long, loose fitting clothing that could
become caught in the treadmill. Always wear running or aerobic shoes with rubber soles.
9. Always attach the safety pull pin rope to your clothing when using the treadmill. If the treadmill should suddenly
Important Safety Precautions
5
increase in speed due to an electronics failure or the speed being inadvertently increased, the treadmill will come to
a sudden stop when the pull pin is disengaged from the console.
10. Never start the treadmill while you are standing on the walking belt. After turning the power on and adjusting the
speed control, there may be a pause before the walking belt begins to move. Always stand on the foot rails on the
sides of the frame until the belt is moving. Care should be used when mounting or dismounting the treadmill.
11. Always hold the handrails when initially walking or running on the treadmill, until you are comfortable with the use of
the treadmill.
12. Keep small children away from the treadmill during operation.
13. The Bowflex® 3, 5 and 7 Series treadmills are for home use only.
14. The Bowflex® 3 Series has a maximum user weight limit of 275 lbs. (125 kgs). The Bowflex® 5 and 7 Series have a
maximum user weight limit of 300 lbs (136 kgs). Do not exceed the maximum user weight limits.
15. Keep the top surface of the walking belt clean.
16. Always unplug the power cord before removing the treadmill motor cover or attempting to service the treadmill.
17. When you are not using the treadmill, unplug the power cord and remove the safety pull pin.
18. Use this machine only as described in this Owner’s Manual.
FITNESS SAFEGUARDS
Before starting any exercise program, consult with your physician or health
professional. He or she can help establish the exercise frequency, intensity (target
heart rate) and time appropriate for your particular age and condition. If you have
any pain or tightness in your chest, an irregular heartbeat, shortness of breath, feel
faint or have any discomfort while you exercise, STOP! Consult your physician before
resuming exercise activities.
6
Important Safety Precautions
Emergency Stop Procedures
Your treadmill is equipped with a SAFETY KEY that can protect you from serious injury. The safety key uses a magnetic
key to hold it in the proper position. Insert the safety key fully into the safety keyhole.
ALWAYS CLIP THE SAFETY KEY CLIP TO YOUR CLOTHING DURING YOUR WORKOUT. UNLESS
THERE IS AN EMERGENCY, DO NOT REMOVE THE SAFETY KEY WHEN STANDING OR WALKING
ON THE WALKING BELT WHILE IN MOTION.
WARNING
If the safety key is removed from the treadmill while it is in use, the treadmill will stop
immediately.
This feature is meant to prevent serious harm and, when used properly, is an excellent way to
protect your safety during your workout.
Normal Stop Procedures
DANGER
1. Step off belt onto the side rails.
2. Press STOP or START/PAUSE. The walking belt will stop.
3. Press POWER to turn off the treadmill.
NOTE: For an immediate stop, press the POWER button, the STOP button or
remove the safety pull pin. CAUTION – THE BELT WILL STOP ABRUPTLY.
AT T E N T I O N
Important Safety Precautions
7
Using Your Bowflex® Treadmill
Getting Started
Prior to beginning any exercise program, obtain a physical exam from your physician or healthcare professional. If at any
time during exercise you feel faint, dizzy or short of breath, or experience chest pain, stop exercising immediately! If the
condition persists, you should consult your physician or healthcare professional before resuming exercise activities.
Now it’s time to get accustomed to your treadmill. Before you get on your treadmill, stand along side it, and get used to
the controls. Then get on, straddling the belt by standing on the foot rails and putting both hands on the hand rails.
Next, turn the machine on and set the speed at 1 or 2 MPH. Step on the belt, and begin walking. After you feel
comfortable, slowly increase the speed to 2 or 3 MPH. Stay at that speed for 10 minutes. Slowly bring the machine to a
stop and step off.
Going Forward
Walk a mile at a steady pace, and record your time. It will take between 15 and 25 minutes. At 3 MPH, a mile will take
about 20 minutes. After you can do this a few times fairly easily, you can gradually increase your speed and grade so
you are getting a good workout that lasts 30 minutes. Remember when you begin a walking program, you can always
take it slowly.
How Often Should You Exercise?
•
The goal – three to five times a week, for 15 to 60 minutes.
•
Schedule workouts in advance; try to work out even when you don’t want to.
•
Control the intensity of workout by speed and/or by incline.
•
Start off at 0% incline. As you increase your workout intensity, you can begin to elevate the machine.
Suggested Workouts
The Quick Workout
•
15 to 20 minutes.
•
Warm up for 2 minutes at 3 MPH.
•
Increase speed to 3.3 MPH then to 3.6 MPH (2 minutes each).
•
Add 0.2 MPH of speed every 2 minutes until you reach a speed at which you’re breathing hard, but not out of breath.
Maintain this speed, slowing by 0.2 MPH increments if you get out of breath. Cool down for the last 4 minutes by
slowing down to 3 MPH.
•
If you have a hard time reaching the breathe-hard intensity through speed increases, slightly increase the machine’s
incline. A small increase in incline will raise the intensity of your workout.
8
Using Your Bowflex® Treadmill
The Calorie Burner
•
This intense workout helps you burn more calories.
•
Warm up for 5 minutes at 2.5 or 3 MPH.
•
Increase 0.2 MPH every 2 minutes until you find a challenging pace that you can maintain for 45 minutes.
•
To boost your workout, walk for the duration of an hour long TV show.
•
Increase the speed 0.2 MPH during every commercial break.
•
Go back to your regular speed until the next break. This helps you increase the calorie burn during the ad and while
your heart rate is elevated afterward.
•
Leave 4 minutes at the end to walk at 3 MPH for cooling down.
What to Wear
You’ll need a good pair of shoes. Running shoes are not very good for walkers; choose walking shoes with a firm heel
counter – the hard piece at the back of the shoe that holds the heel in place – and plenty of room for toes so they can
spread out as they push off. Wear appropriate clothes for exercise.
Stretching
At any level of walking, a stretching session is a good idea. Warm muscles respond better to stretches than cold ones,
so walk for five or ten minutes until you’re warm. Then stop and complete the stretches listed below – fives times, 10 or
more seconds each, for each leg. Repeat at the end of the walk.
•
Achilles Tendon and Calf – With both hands against a wall, place one foot behind you. Keeping the rear leg
straight and your heel on the ground, lean in toward the wall. Repeat for the other leg.
•
Quadriceps – Put your left hand on a wall or table for balance. Then reach your right hand behind your back and
grasp your right ankle, pulling it gently towards your buttocks until you feel tension along the front of your thigh.
Repeat on other side.
•
Hamstring – Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top. Slide both
hands toward the propped-up ankle as far as they’ll go. Repeat on other side.
Good luck in achieving your fitness goals! The best time to start is NOW!
Using Your Bowflex® Treadmill
9
Using Your Heart Rate Monitor
Touch Heart Rate
Touch heart rate grip enables you to monitor your pulse before, during and after your workout. Your heart rate will read
out on your console’s display.
NOTE: If you are new to using a treadmill, step off the walking belt
onto the side rails to use the touch heart rate feature.
How to Use the Touch Heart Rate Monitor:
1.
Turn the treadmill on.
2.
Place your hands on the metal sensors located on the grips; your right hand should be gripping the right sensor and
your left hand should be gripping the left sensor.
3.
Be careful not to place too much pressure on the grip; this could make the pulse reading inaccurate.
4.
After six or seven heartbeats, your pulse will be displayed in the heart-rate window.
How to Use Your Chest Strap (Bowflex® 7 Series Only)
Using your chest strap, you can monitor your heart rate at any time during your workout. Or you can use a preprogrammed heart rate function.
1. Attach the
transmitter to the
elastic strap.
3. Lift the transmitter off your
chest and moisten the two
grooved electrode areas
on the back.
2. Adjust the strap length
to fit snugly and comfortably against your
skin. Secure the strap
around your chest,
just below the chest
muscles, and buckle it.
4. Check that the wet
electrode areas are
firmly against your skin.
•
The chest strap will send your heart rate to the treadmill’s receiver. Your pulse will be displayed within a matter of
several seconds.
•
If your treadmill is equipped with heart rate programs, you will find an explanation of the heart rate programs on the
following pages in this user’s manual.
10
Using Your Heart Rate Monitor
Chest Strap Transmitter Battery Replacement
If your chest transmitter requires batteries, follow these instructions for replacement. The battery in your chest strap can
be replaced with a 3 Volt DC Lithium cell battery.
1.
Remove the four screws from the battery door located on the rear of the transmitter.
2. Remove the battery door and the clear plastic battery cover.
3. Using a small, flat bladed screwdriver, gently pry the battery from the battery DS housing. Replace with a 3 Volt DC
Lithium cell battery.
4. When reinstalling the battery, be sure that the battery is placed into the housing with the positive “+” side up.
Replace the clear plastic battery cover ensuring that all three tabs are secured down beside the battery. Replace the
battery door and screws.
Using Your Heart Rate Monitor
11
How to Operate Your Bowflex® Treadmill
Before starting, straddle the belt and stand on the side rails. Do not stand on the walking belt while starting or stopping
the treadmill. Insert the safety pull pin and attach the safety pull rope to your clothes. If you are a new user, stay at a
slow speed and hold onto the hand rails until you become comfortable.
Quick Start
1.
Press POWER
2. Press QUICK START. The belt will start to move at
0.5 mph.
3. Adjust speed and incline using ARROW keys.
To Stop
1.
Step off belt onto the side rails.
2. Press STOP or START/PAUSE. Walking belt will stop.
3. Press POWER to turn off the treadmill.
NOTE: For an immediate stop, press the POWER button, the STOP button or pull out
the safety pull pin. CAUTION – THE BELT WILL STOP ABRUPTLY.
Programs 1-6 (3 Series, 5 Series & 7 Series Treadmills)
P1 - Manual Mode
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Select Program P1 for Manual mode using ARROW keys or numeric keypad. Press ENTER.
4. Adjust workout time (5-99 minutes) using ARROW keys or numeric keypad. Press ENTER.
5. “PRESS START” will scroll across display prompting the user to begin workout.
6. Press START/PAUSE. The time will begin to count down and the walking belt will begin to move at minimum speed.
7. Adjust SPEED and INCLINE with ARROW keys.
8. At the end of the workout, the unit will enter the COOL DOWN MODE. Press POWER to turn off the treadmill or allow
the treadmill to shut off automatically after 5 minutes.
12
How to Operate Your Bowflex® Treadmill
P2- Cardio, P3 - Running, P4 - Fat Burn, P5 - Speed Interval, P6 - Hill Interval
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Select Program P2, P3, P4, P5 or P6 using the PROGRAM or ARROW keys or numeric keypad. Press ENTER.
4. Adjust workout time (5-99 minutes) using ARROW keys or numeric keypad. Press ENTER.
5. “PRESS START” will scroll across display prompting the user to begin workout.
6. Press START/PAUSE. The time will begin to count down and the walking belt will begin at minimum speed.
7. Adjust speed using the SPEED arrows.
8. These programs change the elevation automatically.
9. Each program is divided into 21 segments. The display will beep before each incline change.
10. At the end of the workout, the unit will enter the COOL DOWN MODE. Press POWER to turn off the treadmill or allow
the treadmill to shut off automatically after 5 minutes.
NOTE: You can temporarily override the incline of any segment by using the
INCLINE ARROW keys. The override will last until the next segment change.
Programs 7-12 for 5 Series Treadmill
P7 - Fitness Test Speed & P8 - Fitness Test Grade
There are two separate Fitness Tests: one is a Speed Controlled workload, the other is an Elevation (Grade) Controlled
workload. These tests will gently increase the workload by changing either speed or elevation until your heart rate is
within a given range. “Fitness” is determined by comparing the workload to the user’s heart rate. Higher workloads and
lower heart rates give higher “fitness” scores.
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Select P7 - Fitness Test Speed or P8 - Fitness Test Grade using ARROW keys or numeric keypad. Press ENTER..
4. Select “1” Male or “2” Female. Press ENTER.
5. “ENTER AGE” will scroll across display and “34” will flash in TIME display.
6. Use the Up/Down ARROW keys or numeric keypad to set the users age (10-99) Press ENTER.
How to Operate Your Bowflex® Treadmill
13
7. “ENTER HEART RATE TEST ZONE” will scroll across display and suggested heart rate (calculated from entered age)
will flash in TIME display.
8. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire.
Press ENTER.
9. “PRESS START” will scroll across display prompting the user to begin workout.
10. Press START/PAUSE to start workout.
11. At the end of the workout the estimated maximal aerobic capacity will be displayed. The results are compared to
normative values of the same age and gender1 (see below), and given a fitness rating of “Low”, “Fair”, “Average”, “Good”,
or “High.”
Fitness Rating Norms (VO2max)
AGE
20 – 29
30 – 39
40 – 49
50 – 59
60 +
High
51.4 +
50.4 +
48.2 +
45.3 +
42.5 +
Good
51.3 – 46.8
50.3 – 44.6
48.1 – 41.8
45.2 – 38.5
42.4 – 35.3
Average
46.7 – 42.5
44.5 – 41.0
41.7 – 38.1
38.4 – 35.2
35.2 – 31.8
Fair
42.4 – 39.5
40.9 – 37.4
38.0 – 35.1
35.1 – 32.3
31.7 – 28.7
Low
39.4 or less
37.3 or less
35.0 or less
32.2 or less
28.6 or less
High
44.2 +
41.0 +
39.5 +
35.2 +
35.2 +
Good
44.1 – 38.1
40.9 – 36.7
39.4 – 33.8
35.1 – 30.9
35.1 – 29.4
Average
38.0 – 35.2
36.6 – 33.8
33.7 – 30.9
30.8 – 28.2
29.3 – 25.8
Fair
35.1 – 32.3
33.7 – 30.5
30.8 – 28.3
28.1 – 25.5
25.7 – 23.8
Low
32.2 or less
30.4 or less
28.2 or less
25.4 or less
23.7 or less
Men
Women
1 The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 6th Edition, Lippincott
WIlliams & WIlkins, Philidelphia, PA, 2000, p. 77.
14
How to Operate Your Bowflex® Treadmill
P9 - Calorie Goal Program
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P9 for the Calorie Goal Program. Press ENTER.
4. “ENTER CALORIE GOAL” will scroll across display and “100” (or last entered value) will flash in TIME display.
5. Use the Up/Down ARROW keys or numeric keypad to set the desired calorie goal (50-9999). Press ENTER.
6. “PRESS START” will scroll across display, prompting the user to begin workout.
7. Press START/PAUSE to start workout; adjust SPEED and INCLINE to your personal preference.
8. Calorie Goal is displayed in SPEED display (when Calories LED is illuminated) and will count down to zero as the
workout ends.
9. The treadmill will then enter the Cool Down Mode.
NOTE: Speed and incline are user controlled throughout this program.
P10 - Distance Goal Program
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P10 for the Distance Goal Program. Press ENTER.
4. ENTER DISTANCE GOAL will scroll across display and “1.00” (or last entered value) will flash in TIME display.
5. Use the Up/Down ARROW keys or numeric keypad to set the desired distance goal (0.25 – 25.00. Press ENTER.
6. “PRESS START” will scroll across display prompting the user to begin workout.
7. Press START/PAUSE to start workout.
How to Operate Your Bowflex® Treadmill
15
P11 - Fat Burn Heart Rate Control Program
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P11 Fat Burn Heart Rate Program. Press ENTER.
4. “ENTER WORKOUT TIME” will scroll across display and “20:00” (or last entered value) will flash in TIME display.
5. “ENTER AGE” will scroll across display and “34” will flash in TIME display.
6. Use the Up/Down ARROW keys or numeric keypad to set the users age (10-99). Press ENTER.
7. “ENTER TARGET HEART RATE” will scroll across display and suggested heart rate (calculated from entered age) will
flash in TIME display.
8. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire.
Press ENTER.
9. “PRESS START” will scroll across display prompting you to begin your workout.
10. Press START/PAUSE to start workout.
Custom User Programs
P12 - User Defined 1 & P13 - User Defined 2
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select the User Programs P12 or P13. Press ENTER.
4. “ENTER WORKOUT TIME” will scroll across display and “20:00” will flash in TIME display (or last entered time).
5. Use the Up/Down ARROW keys or numeric keypad to set the desired workout time (5:00-99:00). Press ENTER.
6. “PRESS START” will scroll across display prompting you to begin your workout.
7. Press START/PAUSE to start workout. Set SPEED and INCLINE for the first segment using the SPEED and INCLINE
buttons. At the end of segment one the program moves to the second segment. Set the SPEED and INCLINE the same
way.
8. The incline profile is shown in the dot matrix display and time will count down from the entered value until it reaches
00:00.
9. The treadmill will then enter the COOL DOWN MODE.
16
How to Operate Your Bowflex® Treadmill
Programs 7-16 for 7 Series Treadmill
P7 - Program, 5K Run
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P7 5K Run. Press ENTER.
4. “PRESS START” will scroll across display prompting you to begin your workout.
5. Press START/PAUSE to start workout.
Heart Strength - Fitness Tests
P8 - Fitness Test Speed & P9 - Fitness Test Grade
There are two separate Fitness Tests: one is a Speed Controlled workload, the other is an Elevation (Grade) Controlled
workload. These tests will gently increase the workload by changing either speed or elevation until your heart rate is
within a given range. “Fitness” is determined by comparing the workload to the user’s heart rate. Higher workloads and
lower heart rates give higher “fitness” scores.
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Select P8 - Fitness Test Speed or P9 - Fitness Test Grade using ARROW keys or numeric keypad. Press ENTER..
4. Select “1” Male or “2” Female. Press ENTER.
5. “ENTER AGE” will scroll across display and “34” will flash in TIME display.
6. Use the Up/Down ARROW keys or numeric keypad to set the users age (10-99) Press ENTER.
7. “ENTER HEART RATE TEST ZONE” will scroll across display and suggested heart rate (calculated from entered age)
will flash in TIME display.
8. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire.
Press ENTER.
9. “PRESS START” will scroll across display prompting the user to begin workout.
10. Press START/PAUSE to start workout.
11. At the end of the workout the estimated maximal aerobic capacity will be displayed. The results are compared to
normative values of the same age and gender1 (see below), and given a fitness rating of “Low”, “Fair”, “Average”, “Good”,
or “High.”
How to Operate Your Bowflex® Treadmill
17
Fitness Rating Norms (VO2max)
AGE
20 – 29
30 – 39
40 – 49
50 – 59
60 +
High
51.4 +
50.4 +
48.2 +
45.3 +
42.5 +
Good
51.3 – 46.8
50.3 – 44.6
48.1 – 41.8
45.2 – 38.5
42.4 – 35.3
Average
46.7 – 42.5
44.5 – 41.0
41.7 – 38.1
38.4 – 35.2
35.2 – 31.8
Fair
42.4 – 39.5
40.9 – 37.4
38.0 – 35.1
35.1 – 32.3
31.7 – 28.7
Low
39.4 or less
37.3 or less
35.0 or less
32.2 or less
28.6 or less
High
44.2 +
41.0 +
39.5 +
35.2 +
35.2 +
Good
44.1 – 38.1
40.9 – 36.7
39.4 – 33.8
35.1 – 30.9
35.1 – 29.4
Average
38.0 – 35.2
36.6 – 33.8
33.7 – 30.9
30.8 – 28.2
29.3 – 25.8
Fair
35.1 – 32.3
33.7 – 30.5
30.8 – 28.3
28.1 – 25.5
25.7 – 23.8
Low
32.2 or less
30.4 or less
28.2 or less
25.4 or less
23.7 or less
Men
Women
1 The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 6th Edition, Lippincott
WIlliams & WIlkins, Philidelphia, PA, 2000, p. 77.
18
How to Operate Your Bowflex® Treadmill
P10 - Calorie Goal Program
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P10 for the Calorie Goal Program. Press ENTER.
4. “ENTER CALORIE GOAL” will scroll across display and “100” (or last entered value) will flash in TIME display.
5. Use the Up/Down ARROW keys or numeric keypad to set the desired calorie goal (50-9999). Press ENTER.
6. “PRESS START” will scroll across display, prompting the user to begin workout.
7. Press START/PAUSE to start workout; adjust SPEED and INCLINE to your personal preference.
8. Calorie Goal is displayed in SPEED display (when Calories LED is illuminated) and will count down to zero as the
workout ends.
9. The treadmill will then enter the Cool Down Mode.
NOTE: Speed and incline are user controlled throughout this program.
P11 - Distance Goal Program
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P11 for the Distance Goal Program. Press ENTER.
4. ENTER DISTANCE GOAL will scroll across display and “1.00” (or last entered value) will flash in TIME display.
5. Use the Up/Down ARROW keys or numeric keypad to set the desired distance goal (0.25 – 25.00. Press ENTER.
6. “PRESS START” will scroll across display prompting the user to begin workout.
7. Press START/PAUSE to start workout.
How to Operate Your Bowflex® Treadmill
19
P12 - Fat Burn Heart Rate Control Program
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P12 Fat Burn Heart Rate Program. Press ENTER.
4. “ENTER WORKOUT TIME” will scroll across display and “20:00” (or last entered value) will flash in TIME display.
5. “ENTER AGE” will scroll across display and “34” will flash in TIME display.
6. Use the Up/Down ARROW keys or numeric keypad to set the users age (10-99). Press ENTER.
7. “ENTER TARGET HEART RATE” will scroll across display and suggested heart rate (calculated from entered age) will
flash in TIME display.
8. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire.
Press ENTER.
9. “PRESS START” will scroll across display prompting you to begin your workout.
10. Press START/PAUSE to start workout.
P13 - Cardio Heart Rate Control Program
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P13 Cardio Heart Rate Program. Press ENTER.
4. “ENTER WORKOUT TIME” will scroll across display and “20:00” (or last entered value) will flash in TIME display.
5. Use the Up/Down ARROW keys or numeric keypad to set the desired workout time (5:00–99:00). Press ENTER.
6. “ENTER AGE” will scroll across display and “34” will flash in TIME display.
7. Use the Up/Down ARROW keys or numeric keypad to set your age (10-99). Press ENTER.
8. “ENTER TARGET HEART RATE” will scroll across display and suggested heart rate will flash in TIME display
(calculated from entered age).
9. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire.
Press ENTER.
20
How to Operate Your Bowflex® Treadmill
10. “PRESS START” will scroll across display prompting the user to begin workout.
11. Press START/PAUSE to start workout; the program will begin in the Warm-Up mode.
12. The Up/Down ARROW keys may be used to adjust SPEED and INCLINE to slowly increase your heart rate at any
time during the program.
P14 - BMI (Body Mass Index) Calculation
This is not a fitness test or a course profile but rather a calculation to show ideal weight range for your height. BMI is a
useful tool that shows the relationship between weight and height that is associated with body fat and health risk. There
are limitations however. It may overestimate body fat in athletes and others who have a muscular build. It may also
underestimate body fat in older persons and others who have lost muscle mass.
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P14 BMI Test. Press ENTER.
4. “ENTER HEIGHT” will scroll across display
5. Use the Up/Down ARROW keys or numeric keypad to select your height in inches. Press ENTER.
6. The display will give your BMI and ideal weight range.
The table below gives a general rating and BMI score:
Under Weight
Below 18.5
Normal
18.5 – 24.9
Overweight
25.0 – 29.9
Obesity
30.0 – and above
Source: Centers for Disease Control and Prevention (CDC), Atlanta, GA. The CDC is an agency of the federal
Department of Health and Human Services
CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND THE WEIGHT THAT IS APPROPRIATE
FOR YOU.
How to Operate Your Bowflex® Treadmill
21
Custom User Programs
P15 - User Defined 1 & P16 - User Defined 2
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select the User Programs P15 or P16. Press ENTER.
4. “ENTER WORKOUT TIME” will scroll across display and “20:00” will flash in TIME display (or last entered time).
5. Use the Up/Down ARROW keys or numeric keypad to set the desired workout time (5:00-99:00). Press ENTER.
6. “PRESS START” will scroll across display prompting you to begin your workout.
7. Press START/PAUSE to start workout. Set SPEED and INCLINE for the first segment using the SPEED and INCLINE
buttons. At the end of segment one the program moves to the second segment. Set the SPEED and INCLINE the same
way.
8. The incline profile is shown in the dot matrix display and time will count down from the entered value until it reaches
00:00.
9. The treadmill will then enter the COOL DOWN MODE.
22
Understanding Your Treadmill Features
Bowflex® 7 Series Console
Understanding Your Treadmill Features
23
Bowflex® 5 Series Console
24
Understanding Your Treadmill Features
Understanding Your Treadmill Features
Time
Time is displayed in the format 00:00. Time represents total time if time is counting up, or remaining time if time is counting
down. (Time counts down if a workout time is entered at setup.) When time is counting up and reaches 99:59, it will roll
over to 00:00.
Pace
Pace is displayed in the format 00:00. Pace represents the amount of time it will take to run one mile at the user’s
current speed.
Segment Time
Segment Time is displayed in the format 00:00. Segment Time represents the remaining time in the current program
segment. During a Manual Workout, Calorie Goal or Distance Goal session, the Segment Time display becomes a lap
timer.
Incline
Elevation is displayed in the format 00.0 and indicates the user’s current commanded elevation. Valid elevation values
are: 0% - 12% in 0.5% increments.
Heart Rate
Heart Rate is displayed in the format 000. Heart Rate represents the user’s current heart rate in beats per minute.
Distance (Miles/KMS)
Distance is displayed in the format 00.00. Distance represents the accumulated user distance and is displayed in miles
or kilometers. When distance counts up to 99.99, it will roll over.
Speed
Speed is displayed in the format 00.0 and indicates the user’s current commanded speed. Valid speed values are: 0.512.0 mph (in 0.1 mph increments). Valid metric speeds are 0.8-19.2 kph (in 0.1 kph increments).
Calories
Calories are displayed in the format 0000. Calories represent the accumulated user calories burned and are calculated
using the entered weight (or the default weight if using Quick Start). When calories count up to 9999, it will roll over to 0.
Calories/Hour
Calories per hour are displayed in the format 0000. Calories per hour represents the amount of calories the user will
burn based on his entered weight, current speed and current elevation.
Treadmill Miles/Total Odometer
The treadmill miles value is a cumulative value of total treadmill miles. It may be reset with a key press combination.
Understanding Your Treadmill Features
25
Elevation Gain
Elevation gain represents the total vertical distance traveled during the workout session (in feet or meters) based on
distance and incline.
Average Speed
Average Speed represents the average walking/jogging/running speed during the workout session (in mph or kph) based
on distance traveled and elapsed time.
Average Heart Rate
Average Heart Rate represents the average of the user’s heart rate readings during the workout session (in beats per
minute).
Average Incline
Average Incline represents the average of the user’s incline readings during the workout session (in percent incline).
Maximum Heart Rate
Maximum Heart Rate represents the user’s maximum achieved heart rate during the workout session.
Total Distance (Odometer) and Total Hours
To view total distance or total hours on the treadmill, use the following key sequence.
1.
Press and hold the “ENTER” and “POWER” keys for 3 seconds. The multi-function display will show “ CAL”.
2. Press the “INCLINE UP” key to advance to the Configuration setting sequence. The multi-function display
will show “ConF”.
3. Press the “START/PAUSE” key to access the 1st parameter (Max. Speed). The time display will show “ SPd”
and the multi-function display will show the current maximum speed setting.
4. Press the “INCLINE UP” key 3 times to advance to the total hours. The time display will show “hour”
and the multi-function display will show the total operating hours (0 - 9999).
5. Press the “INCLINE UP” key again to advance to the total odometer. The time display will show “diSt”
and the multi-function display will show the total accumulated distance.
26
Taking Care of Your Treadmill
Folding, Transporting & Unfolding your Treadmill
This treadmill has a folding mechanism; you must stop operation while folding and transporting. Make sure the power is
off and the power cord is removed and unpluged before folding and transporting the treadmill.
To fold the treadmill:
1.
Stop the Treadmill belt.
2. Bring Elevation to zero.
3. Turn off power.
4. Squeeze the release mechanism then lift the deck to fold
up the treadmill. Make sure the pin clicks into position
and the deck is secure before moving the treadmill.
To transport the treadmill:
1.
After folding, as mentioned in step 4 of folding section,
please be sure deck is locked/engaged in up position.
2. Remove Power cord.
3. Pull backwards, holding the top of the deck, until the
wheels can move smoothly.
To unfold the treadmill:
Squeeze the release mechanism down and gently lower the deck until it sits on level ground.
Fan (Bowflex® 5 and 7 Series Only)
1.
Turn on by pressing the LOW/POWER fan button.
2. To adjust the speed of the fan press the LOW/POWER, MEDIUM, or HIGH fan buttons.
3. If the fan is on the high or medium settings, press LOW/POWER twice to turn off.
Taking Care of Your Treadmill
27
Conversion To Metric
In order to convert to miles or kilometers, do the following:
1.
Press and hold the Enter/Cool down button for 3 seconds while in sleep mode.
2. The beeper will sound once and the current units (Eng) will be shown in the left display.
3. Continue holding the Enter/Cool down button. After 3 seconds, the new units (Si) will be shown in the left display.
4. Release the Enter/Cool down button. After 2 seconds, the new units will be saved, the beeper will sound twice and
the unit will enter sleep mode.
5. Repeat steps 1-4 to convert to miles per hour.
Bowflex 3, 5 and 7 Series Calibration
DO NOT STAND ON BELT WHILE CALIBRATING
1) While in a dormant stage with the safety in/on press and hold “ENTER and
“POWER” for 3 seconds or until the word “CAL” comes up on the display
2) Press “START”
3) Verify Correct units of measure. Press “START” to change from one to another
once it is on the desired unit of measure press “ENTER”
4) Press “START” to begin calibration.
5) Once calibration is complete press “POWER” to save and press “ Power” again to exit.
Lubricate Belt Message
A lubricate belt message will be displayed for each 250 miles of belt travel. The message “Lub bELt” will be shown in the
left and right displays upon waking up from sleep mode and will remain there until any key is pressed. Once any key is
pressed, the weight menu is activated.
28
Taking Care of Your Treadmill
Keys
Enter/Cool down
You may enter the Cool-Down mode at any time during the workout session. When you press the Enter/Cool down key,
the treadmill will exit the current program and the incline will return to zero.
Speed Keypad 0-9 (Bowflex® 3, 5 & 7 Series)
The Speed Keypad 0-9 is a multi-function keypad. During program setup, the Speed Key Pad (0-9) functions as a numeric
keypad for data entry. During a workout session, the Speed Key Pad (0-9) functions as a group of 10 quick speed keys,
setting speeds of 0-9 mph (or 0-14.4 kph).
To set a specifc speed, enter the desired speed on the keypad and the press Enter.
For example, pressing "2" + "5" + "ENTER" will program the treadmill to go 2.5 mph.
Incline Keypad (Bowflex® 7 Series Only)
The Incline Keypad 0, 1, 2, 3, 4, 5, 6, 8, 10, 12, during a workout session functions as a group of 10 quick incline keys,
setting inclines of 0-12 percent.
Taking Care of Your Treadmill
29
Taking Care of Your Treadmill
Just like changing the oil in your car or replacing a filter in
your home’s heating and cooling system, a little preventive
maintenance will insure your treadmill will operate smoothly
and quietly for years to come.
Walking Belt Tension
belt is centered.
If the belt has moved to the left:
Turn the right adjustment screw 1/2 turn
counterclockwise, then turn the left adjustment screw
1/2 turn clockwise. If belt does not move, repeat until
belt is centered. Then recheck tension of the belt (see
above).
As walking belts tend to stretch slightly with use, the
walking belt may occasionally need to be tightened. If the
walking belt is too loose, you may find the belt stops while
running or walking, while the motor continues to run. DO
NOT OVERTIGHTEN THE BELT. This will cause reduced
motor performance and can cause roller damage. When
properly tensioned, you should be able to lift the side of the
belt about 2-3 inches (5-7 centimeters). A quick test for belt
tension: you should be able to fit three fingers under the
edge of the belt.
To tighten belt:
Use the hex key provided with the treadmill. Place the hex
key in the hole in left end cap and into the socket of the
adjustment screw. Turn key one full turn clockwise. Then
place hex key in hole in right end cap and turn key one
full turn clockwise. Check the tension of the belt. Continue
back and forth until belt is at the correct tension. Make
sure to adjust both sides equally to ensure correct belt
alignment.
Walking Belt Centering
The walking belt may occasionally need to be centered.
First be certain that belt is tensioned properly (see above).
Run the treadmill at about 3.5 mph (6 kph). Place the hex
key through the hole in the left end cap and into the socket
of the adjustment screw.
If belt has moved to the right:
Turn the right adjustment screw 1/2 turn clockwise,
then turn the left adjustment screw 1/2 turn
counterclockwise. If belt does not move, repeat until
30
Warranty
General Cleaning
DANGER
ALWAYS UNPLUG THE TREADMILL FROM THE ELECTRICAL OUTLET BEFORE
CLEANING, LUBRICATING, OR SERVICING THE UNIT.
WARNING
AT T E N T I O N
General cleaning of the treadmill will prolong the life of the treadmill and improve performance. Keep the unit clean by
dusting regularly. Be sure to dust the exposed part of the deck on either side of the walking belt and also the side rails.
For best performance, we recommend your treadmill be placed on a treadmill mat. Along with reducing noise, a treadmill
mat will help to keep dust debris away from your treadmill’s critical components. Clean the top of the belt with a wet,
soapy cloth. Be careful to keep liquid away from inside the motorized treadmill frame or underneath the belt.
Removing the Motor Cover
DANGER
ALWAYS UNPLUG THE TREADMILL FROM THE ELECTRICAL OUTLET BEFORE
REMOVING THE MOTOR COVER OR SERVICING THE UNIT.
At least once a year remove the motor cover and vacuum under the motor cover.
AT T E N T I O N
Warranty
31
Walking Belt and Deck Lubrication
This treadmill is equipped with a pre-lubricated deck and belt system. The deck and belt friction may affect the function
and life of your treadmill; we recommend periodic lubrication. We also recommend a periodic inspection of the deck
surface under the walking belt. If the deck appears worn, contact our service department at call 1-800-864-1270 or
1-800-636-8316 (French Canadian).
Use the following timetable as a guide to lubricate the deck:
•
Light user (less than 3 hours/week) annually
•
Medium user (3-5 hours/week) every six months
•
Heavy user (more than 5 hours/week) every three months
32
Warranty
Troubleshooting Guide
PROBLEM
CAUSE
CORRECTION
Treadmill will not start
Not plugged in
Plug into three prong grounded outlet.
Safety pull pin not inserted.
Insert safety pull pin.
Treadmill circuit breaker tripped.
Reset circuit breaker.
Elevation not accurate
Out of calibration.
Recalibrate unit.
Speed not accurate
Out of calibration.
Recalibrate unit.
Set in wrong units.
Change units.
Walking belt slips
Walking belt loose.
Adjust walking belt tension. (See page 26)
Walking belt not centered
Walking belt tension not centered
across the rear roller.
Adjust walking belt tension. (See page 26)
Heart rate not displayed
(using chest strap)
Transmitter not making good contact
with skin.
Moisten skin contact area on the chest strap, or
turn chest strap upside down.
Electromagnetic interference.
Turn off any television, microwave or computer
within 6 feet (2 meters) of treadmill.
Pivot points need lubrication.
Lubricate pivot points.
Treadmill squeaks
Locating The Circuit Breaker On Your Treadmill:
The breaker is near the front of the treadmill and near the power cord.
Warranty
33
Warranty
All Bowflex® exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship
by The Nautilus Group, Inc. Warranty coverage is valid to the original purchaser only and proof of purchase will be
required.
Any product sold or placed in an application not recommended will void any warranty coverage set forth by
Bowflex® warranty policies and procedures.
Time Period – Residential Use (All Models):
Fifteen years on frame. Ten years on drive motor. Two years on all other parts. One year on electronics. Labor is covered
for one year from date of original purchase.
This warranty does not cover:
1.
2.
Any component on original equipment that carries a separate consumer warranty of the parts supplier.
This warranty excludes worn items that need to be replaced due to normal wear and tear.
3. Any damage, failure or loss caused by accident, misuse, neglect, abuse, improper assembly, improper maintenance,
or failure to follow instructions or warnings in Owner’s Manual.
4. Use of products in a manner or environment for which they were not designed.
Limitations
The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein, whether express
or implied by operation of law or otherwise, including, but not limited to, warranties of merchantability or fitness for a
particular purpose. The Nautilus Group, Inc. Shall in no event be liable for incidental or consequential losses, damages or
expenses in connection with its exercise products. The Nautilus Group, Inc.’s liability hereunder is expressly limited to the
replacement of goods not complying with this warranty or, at The Nautilus Group, Inc.'s election, to the repayment of an
amount of the purchase price of the exercise product in question. Some states do not permit the exclusion or limitation of
implied
34
Warranty
Warranties or incidental or consequential damages, so the preceding limitations and exclusions may not apply to you.
Procedures
Warranty service will be performed by The Nautilus Group, Inc. or an authorized Bowflex® Fitness Dealer. The original
purchaser must provide proof of purchase. Service calls and/or transportation to and from the Authorized Bowflex® Dealer
is the responsibility of the purchaser.
1.
The Nautilus Group, Inc. will have the option to repair or replace any exercise product(s), which require warranty
service.
2. The Nautilus Group, Inc. will replace any equipment frame that is structurally defective with a new frame or replace
the unit with a unit of equal value. The Nautilus Group, Inc. is not responsible for labor charges in replacing
defective frames.
3. In the event a product cannot be repaired, The Nautilus Group, Inc. will apply a limited credit reimbursement toward
another Bowflex® exercise product of equal or greater value.
4. The Nautilus Group, Inc. is not responsible for dealer labor charges for component changeovers completed after the
labor related warranty period(s) stated herein.
5. If you elect to repair an exercise product or part yourself, using the services of someone other than an Authorized
Bowflex® Dealer, or use a replacement part not supplied by The Nautilus Group, Inc., The Nautilus Group, Inc. shall
not be liable for any cost, damage, failure or loss caused by the use of such unauthorized service or parts.
6. See your Authorized Bowflex® Dealer or write to:
Technical Services Department
12032 HWY 155 N.
Tyler TX 75708
The Nautilus Group, Inc.
1886 Prairie Way
Louisville, Colorado 80027
1-800-864-1270
www.nautilus.com
Warranty
35
The Nautilus Group, Inc.
1886 Prairie Way
Louisville, Colorado 80027
1-800-864-1270
www.nautilus.com
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