M5
O WN E R ’S / A SSE MBLY M A N UA L
Manual en Español
Latino Americano:
www.support.nautilus.com
Table of Contents / Registration
Important Safety Instructions 3
Safety Warning Labels / Serial Number
5
Specifications
6
Before Assembly
6
Parts7
Hardware8
Tools8
Assembly9
Moving the Machine
18
Leveling the Machine
18
Power Up / Idle Mode
32
Manual (Quick Start) Program
33
MAX Workout Program
33
Workout Programs
34
Paused / Results Mode
36
Edit a User Profile
36
Customize MAX Program
36
Customize the Workout Goals
37
Console Setup Mode
38
Maintenance39
Maintenance Parts
40
Troubleshooting42
Body Weight Loss Plan
45
Warranty55
Features19
Console Features
20
Fitness Basics
25
Operations31
Mounting / Dismounting
31
Getting Started
32
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase _______________________
To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) NAUTILUS (628–8458).
Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, csnls@nautilus.com |
outside U.S. www.nautilusinternational.com | Printed in China | © 2017 Nautilus, Inc. | ® indicates trademarks registered in the United States. These
marks may be registered in other nations or otherwise protected by common law. Bowflex, the B logo, Bowflex Max Trainer, Max Trainer, SelectTech,
Bowflex Connect, Bowflex Trainer, Nautilus, Schwinn, and Universal are trademarks owned by or licensed to Nautilus, Inc. iTunes is a registered
trademark of Apple, Inc. Google Play is a trademark of Google Inc. The Bluetooth® word mark and logos are registered trademarks owned by
Bluetooth SIG, Inc., and any use of such marks by Nautilus, Inc. is under license. Polar, OwnCode, MyFitnessPal, and Nut Thins are trademarks of
their respective owners.
2
Assembly / Owner’s Manual
Important Safety Instructions
When using an electrical appliance, basic precautions should always be followed, including the following:
This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.
Obey the following warnings:
Read and understand all warnings on this machine.
Carefully read and understand the Assembly instructions.
Carefully read and understand the Assembly instructions. Read and understand the complete Manual. Keep the Manual
for future reference.
To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug this machine from the
electrical outlet immediately after using and before cleaning.
To decrease the risk of burns, electric shock, or injury to persons, read and understand the complete Owner’s Manual.
Failure to follow these guidelines can cause a serious or possibly fatal electrical shock or other serious injury.
•
Keep bystanders and children away from the product you are assembling at all times.
•
Do not connect power supply to the machine until instructed to do so.
•
The machine should never be left unattended when plugged in. Unplug from outlet when not in use and before cleaning, maintaining or repairing
the machine.
•
Before each use, examine the machine for damage to power cord, loose parts or signs of wear. Do not use if found in this condition. Contact
Nautilus Customer Service for repair information.
•
Not intended for use by persons with medical conditions where those conditions may impact the safe operation of the machine or pose a risk of
injury to the user.
•
Do not drop or put objects into any opening of the machine.
•
Never operate this machine with the air openings blocked. Keep the air openings free of lint, hair and the like.
•
Do not assemble this machine outdoors or in a wet or moist location.
•
Make sure assembly is done in an appropriate work space away from foot traffic and exposure to bystanders.
•
Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do
not do steps that involve heavy lifting or awkward movements on your own.
•
Set up this machine on a solid, level, horizontal surface.
•
Do not try to change the design or functionality of this machine. This could compromise the safety of this machine and will void the warranty.
•
If replacement parts are necessary, use only genuine Nautilus replacement parts and hardware. Failure to use genuine replacement parts can
cause a risk to users, keep the machine from operating correctly and void the warranty.
•
Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Manual.
•
Read and understand the complete Manual supplied with this machine before first use. Keep the Manual for future reference.
•
Do all assembly steps in the sequence given. Incorrect assembly can lead to injury or incorrect function.
•
SAVE THESE INSTRUCTIONS.
3
Assembly / Owner’s Manual
Important Safety Instructions
Before using this equipment, obey the following warnings:
Read and understand the complete Manual. Keep the Manual for future reference.
ead and understand all warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged,
R
contact Nautilus Customer Service for replacement stickers.
To reduce the risk of electrical shock or usage of the equipment, always unplug the power cord from the wall outlet and
the machine and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.
•
Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children.
•
Not intended for use by anyone under 14 years of age.
•
Consult a physician before you start an exercise program or a new health and diet plan. Stop exercising if you feel pain or tightness in your
chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured
by the machine’s computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used for
reference only.
•
Before each use, examine this machine for loose parts or signs of wear. Do not use if found in this condition. Monitor the Pedals and Crank
Arms closely. Contact Nautilus Customer Service for repair information.
•
Maximum user weight limit: 300 lbs. (136 kg). Do not use if you are over this weight.
•
This machine is for home use only.
•
Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects into moving parts of the exercise
equipment.
•
Set up and operate this machine on a solid, level, horizontal surface.
•
Make the Pedals stable before you step on them. Use caution when you step on and off the machine.
•
Do not operate this machine outdoors or in moist or wet locations.
•
Keep at least 24” (0.6 m) on each side of the machine clear. This is the recommended safe distance for access and passage around and
emergency dismounts from the machine. Keep third parties out of this space when machine is in use.
•
Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
•
Perform all regular and periodic maintenance procedures recommended in the Owner’s Manual.
•
Keep the Pedals and Handlebars clean and dry.
•
Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed and resistance level can occur during
workouts, and be attentive in order to avoid loss of balance and possible injury.
•
This machine cannot stop the Pedals or Upper Handlebars independently of the Resistance Fan. Reduce the pace to slow the Resistance Fan,
Upper Handlebars and Pedals to a stop. Do not dismount the machine until the Pedals and Upper Handlebars have come to a complete stop.
•
Do not drop or put objects into any opening of the machine.
•
Prior to use read and understand the Owner’s Manual. The appliance is not to be used by persons with functional limitations and impairments,
reduced physical, sensory or mental capabilities, or lack of experience and knowledge.
4
Assembly / Owner’s Manual
Safety Warning Labels and Serial Number
•
•
•
•
•
•
•
•
•
Injury or death is possible if caution is not used while
using this machine.
Keep children and pets away.
Read and follow all warnings on this machine.
Refer to the Owner's Manual for additional warnings and
safety information.
The heart rate displayed is an approximation and should
be used for reference only.
Not intended for use by anyone under 14 years of age.
The maximum user weight for this machine is 300 lbs
(136 kg.).
This machine is for home use only.
Consult a physician prior to using any exercise equipment.
ADVERTISSEMENT
•
•
•
•
•
•
•
•
•
Une imprudence lors de l'utilisation de cet appareil
pourrait être dangereuse, voire mortelle.
Éloignez les enfants et les animaux de compagnie de
l'appareil.
Lisez et assimilez tous les avertissements apposés sur
cet appareil.
Consultez le Guide du propriétaire pour prendre
connaissance des consignes de sécurité et
avertissements supplémentaires.
La fréquence cardiaque affichée est approximative et
doit être utilisée uniquement à titre indicatif.
Non destiné à des personnes âgées de moins de 14 ans.
Le poids maximum de l'utilisateur pour cette machine est
136 kg (300 lbs).
Cet appareil est à usage domestique uniquement.
Consulter un médecin avant d'utiliser tout équipement
d'exercice physique.
8011889_B
Product Specification
Label
Serial Number Label
FCC Compliance
Changes or modifications to this unit not expressly approved by the party responsible for compliance could void the user’s
authority to operate the equipment.
The machine and power supply comply with part 15 of the FCC rules. Operation is subject to the following two conditions: (1) This device may not
cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation.
Note: T
his machine and power supply have been tested and found to comply with the limits for a Class A digital device, pursuant to Part 15 of
the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This
equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may
cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio
or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one
or more of the following measures:
• Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and receiver.
• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
• Consult the dealer or an experienced radio/TV technician for help.
5
Assembly / Owner’s Manual
Specifications / Before Assembly
Maximum User Weight: Maximum Pedal Height: Power Requirements: Operational Voltage: 9VDC
Operating Current:
1500 mA
Heart Rate Chest Strap: 1 CR2032 battery
63.5”
(161.3 cm)
Regulatory Approvals:
AC Power Adapter:
49”
(124.5 cm)
300 lbs. (136 kg)
19.1 inches ( 48.5 cm)
L listed, CSA certified (or equivalent), Rated 120V 60Hz
U
Input, 9VDC, 1500mA Output. Class 2 or LPS.
26.5”
(67.3 cm)
This product, its packaging, and components contain chemicals known to the State of California to cause cancer, birth defects, or
reproductive harm. This Notice is provided in accordance with California’s Proposition 65. If you would like additional information,
please refer to our website at www.nautilus.com/prop65.
Before Assembly
Select the area where you are going to set up and operate your machine. For safe operation, the location must be on a hard, level surface. Allow
a workout area of a minimum 97” (246.4 cm) x 74.5” (189.2 cm). Be sure that the workout space you are utilizing has adequate height clearance,
taking into consideration the height of the user and the maximum pedal height of the fitness machine.
Basic Assembly Tips
Follow these basic points when you assemble your machine:
• Read and understand the “Important Safety Instructions” before assembly.
• Collect all the pieces necessary for each assembly step.
• Using the recommended wrenches, turn the bolts and nuts to the right (clockwise) to tighten, and the left (counterclockwise) to loosen, unless
instructed otherwise.
• When attaching 2 pieces, lightly lift and look through the bolt holes to help insert the bolt through the holes.
• The assembly requires 2 people.
Machine Mat
The Bowflex Max Trainer® Machine Mat is an optional accessory that helps keep your workout area clear and adds a layer of protection to your floor.
The rubber machine mat provides a non-slip, rubber surface which limits static discharge and reduces the possibility of display or running errors. If
possible, put your Bowflex MAX Trainer™ Machine Mat in your selected workout area before you begin assembly.
To order the optional machine mat, go to: www.bowflex.com, or call 1 (800) 605–3369. 6
Assembly / Owner’s Manual
Parts
1
8
4
9
2
3
10
9
8
11
5
6
1
7
16
10
15
8
12
13
9
7
14
10
A decal has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly.
Item
Qty
1
1
2
1
3
Description
Item
Qty
Description
Frame
9
2
Foot Pad Insert
Shroud, Rear
10
2
Pedal
1
AC Adapter
11
1
Rail Assembly
4
1
Hardware Card
12
1
Stabilizer Assembly
5
1
Upper Handlebar, Right
13
1
Static Handlebar Assembly
6
1
Upper Handlebar, Left
14
2
Cap
7
2
Leg
15
1
Heart Rate Chest Strap
8
2
Foot Pad
16
1
Manual Kit
7
Assembly / Owner’s Manual
Hardware / Tools
A
B
Item
Qty
A
8
B
C
C
D
E
F
G
I
H
Description
J
K
L
M
N
Item
Qty
Description
Socket Head Hex Screw, M6x1.0x8
H
10
Socket Head Hex Screw, M6x1.0x20
4
Socket Head Hex Screw, M8x1.25x55
I
4
Socket Head Hex Screw, M10x1.5x25
12
Washer, Flat M8x18
J
4
Washer, Flat M10x23
D
6
Socket Head Hex Screw, M8x1.25x20
K
2
Washer, Flat M8x24
E
1
Pan Phillips Screw, M5x0.8x20
L
4
Washer, Flat M6x13
F
2
Cap
M
10
Lock Washer, M6
G
4
Lock Nut, M8
N
6
Lock Washer, M8
Tools
Included Not Included
#2
5 mm
6 mm
8 mm
(recommended)
13 mm
8
Assembly / Owner’s Manual
Assembly
1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping Plate
Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these
parts. Do not do steps that involve heavy lifting or awkward movements on your own.
NOTICE: Hand tighten hardware.
1
X4
C
N
D
11
X2
13mm
9
Assembly / Owner’s Manual
2. Carefully Lift the Frame Assembly from the Shipping Plate and Attach to the Stabilizer Assembly
Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these
parts. Do not do steps that involve heavy lifting or awkward movements on your own. Lift the Frame Assembly from the exterior of
the pivot assembly as indicated below.
NOTICE: Once all hardware has been hand tightened, fully tighten ALL hardware from previous steps.
X4
I
J
12
10
Assembly / Owner’s Manual
3. Attach Rear Shroud and Caps to the Frame Assembly
NOTICE: Place the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place.
X1
2
E
#2
14
14
11
Assembly / Owner’s Manual
4. Attach Legs to Frame Assembly
Be aware that the Legs are connected and when either of these parts move the other does as well.
X2
K
N
D
7
6mm
7
12
Assembly / Owner’s Manual
F
5. Attach Pedals to Frame Assembly
In order to avoid possible serious injury, when inserting the tube ends into the Leg Assemblies be careful to avoid fingers or hands
being caught or pinched.
10
13mm
X4
G
10
C
X4
C
B
6mm
13
Assembly / Owner’s Manual
6. Connect the Foot Pads and then the Foot Pad Inserts
5mm
X8
A
8
8
X2
9
14
Assembly / Owner’s Manual
7. Attach the Upper Handlebars to Frame Assembly
Be aware that the Pedals and the Upper Handlebars are connected and when either of these parts move the other does as well.
Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these
parts. Do not do steps that involve heavy lifting or awkward movements on your own.
NOTICE: Be sure to attach the Upper Handlebars so that they are in the range of operation for the User.
5
6
X6
M
H
5mm
15
Assembly / Owner’s Manual
8. Connect the Static Handlebar Assembly to Frame Assembly
NOTICE: Do not crimp the Console Cable.
13
X4
L
M
H
5mm
16
Assembly / Owner’s Manual
9. Connect the AC Adapter to the Frame Assembly
3
10. Final Inspection
Inspect your machine to ensure that all hardware is tight and components are properly assembled.
Be sure to record the serial number in the field provided at the front of this manual.
Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s
Manual.
17
Assembly / Owner’s Manual
Adjustments
Moving the Machine
The machine may be moved by one or more persons depending on their physical abilities and capacities. Make sure that you and
others are all physically fit and able to move the machine safely.
1.Grasp the inner, unmoving part of the Pivot Assembly to carefully tilt the
machine toward you onto the transport rollers.
Be aware of the Handlebars and the weight of the machine before
tilting the machine.
2.Push the machine into position.
3.Carefully lower the machine into position.
NOTICE: B
e careful when you move the machine. All abrupt motions can affect
the computer operation.
Leveling the Machine
The machine needs to be leveled if your workout area is uneven or if the Rail Assembly is slightly off the floor. To adjust:
1.Place the machine in your workout area.
2. Loosen the locking nuts and adjust the levelers until they are evenly balanced in contact with the floor.
Do not adjust the levelers to such a height that they detach or unscrew from the machine. Injury to you or damage to the machine
can occur.
3.Tighten the locking nuts.
Make sure the machine is level and stable before you exercise.
18
Assembly / Owner’s Manual
Features
A
C
B
D
M
N
L
E
K
F
G
J
I
H
H
A
Console Button Assembly
I
Roller
B
Contact Heart Rate (CHR) Sensors
J
Rail Assembly
C
Console Display
K
Pedal
D
Water Bottle Holder
L
Storage Bin
E
Resistance Fan
M
Static Handlebar
F
Power Connector
N
Upper Handlebar
G
Transport Roller
O
Bluetooth® Connectivity (not shown)
H
Leveler
Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate
displayed is an approximation and should be used for reference only. Over exercising may result in serious injury or
death. If you feel faint stop exercising immediately.
19
Assembly / Owner’s Manual
Console Features
The Console provides information about your workout on the display
screen.
Burn Rate
Display
20
Burn Rate Display
The Burn Rate Display shows the level of calories being burned per
minute. This rate is a function of Intensity, which is the current level
of RPM (pedal speed) and resistance level (1-16). As either of those
values increase, the Burn Rate will increase.
10
Target Burn Rate LED Range
The Target Burn Rate LED Range is a workout coach based on
the settings of the selected User Profile. A range of five LED’s are
activated during a workout. The first of the LEDs in the range is a
suggested beginner level, with the higher LEDs being for a more
advanced fitness user. The Intensity of the range is based on the
Workout Profile Display.
Bluetooth®
Synced Indicator
Light
40
0
ACTIVE
Target Burn Rate
LED Range
30
TOTAL
REST
USER
TOTAL
Calories
MAX
Interval
PROGRAMS
Note: B
e sure the User Profile is current for a more exact calorie
burn rate and suggested target range.
BURN
RATE
USER
START
/ENTER RESISTANCE
LEVEL
PAUSE/END
The Target LED Range is a suggested workout level, and
should only be followed if your physical fitness level
allows.
During an Interval workout, the ACTIVE segment will be red LEDs, and the REST segment will be green LEDs.
Maximum Burn Rate LED Marker
The Maximum Burn Rate LED Marker is an orange LED that shows the highest rate of calorie burn achieved during the current workout.
Bluetooth® Synced Indicator Light
The Bluetooth® Synced Indicator Light shows when a device is paired with the App.
Total Time
Time
Calories
The Calories display field shows the estimated
calories that have been burned during the workout.
The maximum display is 9999.
ACTIVE
TOTAL
REST
TOTAL
USER
Workout
Profile
Display
LCD Display Data
The console display shows the workout
measurements and current options.
Time
The TIME display field shows the time count for the active workout. There are three types of time display depending on the style of workout: Interval,
Manual, or Standard.
ACTIVE: During an Interval workout, the TIME display will shift between the ACTIVE and REST intervals with an audible confirmation, counting the
time down for the current segment. ACTIVE is the sprint, or high Intensity, segment of the Interval workout.
TOTAL: During a Manual workout, the TIME display will count up until the workout is ended. During a Standard workout, the total time of the workout
will count down.
The maximum display is 99:99. If the time count is more, the workout will be ended.
20
Assembly / Owner’s Manual
REST: The reduced workout level during an Interval workout that counts down until the next ACTIVE segment.
Total Time
The TOTAL TIME display field shows the total time count only during an Interval workout. This display will be blank during a Manual or Standard
workout.
The maximum display is 99:99. If the time count is more, the workout will be ended.
User Profile
The USER PROFILE display shows the selected user profile. A user profile is always selected.
Note: For more accurate calorie counts and target Calorie Burn Rates, customize your User Profile.
Workout Profile Display
The Workout Profile Display area shows the course profile of the program is either Burn Rate or Resistance Level. Each column in the profile shows
one interval (workout segment). The higher the column, the higher the intensity of the workout.
During a Standard program, the profile shows the level of resistance (Level). The Console will adjust the Resistance Level during the workout.
During a SMART program, the profile shows the level of Burn Rate. The Console will adjust the resistance level to encourage a User reach the
Targeted Burn Rate (based on the pedal speed).
The flashing column shows the current interval.
RPM
The RPM display field shows the machine revolutions per minute (pedal speed). The maximum display is 200.
Heart Rate
The Heart Rate display shows the heart rate in beats per minute (BPM) from the heart rate sensors. This value will not be shown if a heart rate signal
is not detected.
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short
of breath, or feel faint. Contact your doctor before you use the machine again. The heart rate displayed on the console is an
approximation and should be used for reference only.
Burn Rate
The Burn Rate display field shows the current rate at which calories are being burned per minute. The RPM and Resistance Level directly change
this rate. The User Profile settings also affect the rate (User weight).
Level
The Level display field shows the current Resistance Level (1-16). The higher the Resistance Level, the harder it will be to push the Pedals.
During a Smart workout, the Console will adjust the resistance level to encourage a User to reach the Targeted Burn Rate (based on the pedal
speed).
Keypad Functions
PROGRAMS button- Push to select a workout program, push and hold for 3 seconds to customize the selected workout.
MAX INTERVAL button- Push to start the MAX INTERVAL workout, push and hold for 3 seconds to edit the interval times (ACTIVE and REST) and
Burn Rates for the MAX workout program.
USER button- Push to select the desired User Profile, push and hold for 3 seconds to edit the selected User Profile
Burn Rate Increase () button- Increases the Target Burn Rate during a workout, or increases a value (time, age, weight, or height).
21
Assembly / Owner’s Manual
START/ENTER button- From the WELCOME screen starts a Manual workout, starts a selected Program workout, or resumes a paused workout.
Push to accept the displayed value for an option.
Resistance Level Increase () button- Increases the resistance level of the workout.
Burn Rate Decrease () button- Decreases the Target Burn Rate during a workout, or decreases a value (time, age, weight, or height).
PAUSE/END button- Pauses an active workout, ends a paused workout, or goes back to the previous screen.
Resistance Level Decrease () button- Decreases the resistance level of the workout.
Connectivity on your Bowflex Max Trainer® cardio machine
The Bowflex Max Trainer® M5 cardio machine is equipped with Bluetooth® connectivity and can wirelessly sync with the “Bowflex Max Trainer®” Fitness App on supported devices.
Note: For a complete list of supported devices, visit www.bowflexmaxtrainer.com.
Fitness App ( “Bowflex Max Trainer® 2" )
The Bowflex Max Trainer® 2 App syncs with your Bowflex Max Trainer® M5 to track total calories burned, time, watts, and more. Records and stores
every workout for quick reference. Plus, it automatically syncs your workout data with MyFitnessPal® to make hitting your daily goals easier than
ever! Track your results and share with friends and family.
1. Download the free software App, named “Bowflex Max Trainer® 2". The software app is available on Google Play™ and iTunes®.
Note: For a complete list of supported devices, visit www.bowflexmaxtrainer.com.
2. Follow the instructions on the App to sync your device to the Bowflex Max Trainer® cardio machine.
The Console will activate the Bluetooth® synced indicator light when a Bluetooth® enabled device is
synced.
Note: If the Bluetooth® synced indicator light is active and your Bluetooth® enabled device is not
synced, the fitness machine may have synced to another Bluetooth® enabled device. Turn the
power off to the machine, wait 5 minutes, and restart it with your smart device near the fitness
machine.
0
40
Bluetooth® synced indicator
light
If the synced indicator light does not activate and your smart device is enabled, de-activate and reactivate the Bluetooth® wireless feature on your smart device. Then click on the "Sync to Machine" button from within the App. When synced,
the indicator light will activate.
Contact Heart Rate Sensors
Contact Heart Rate (CHR) sensors send your heart rate signals to the Console. The CHR sensors are the stainless steel parts of the Handlebars.
To use, put your hands comfortably around the sensors. Be sure that your hands touch both the top and the bottom of the sensors. Hold firm, but
not too tight or loose. Both hands must make contact with the sensors for the Console to detect a pulse. After the Console detects four stable pulse
signals, your initial pulse rate will be shown.
Once the Console has your initial heart rate, do not move or shift your hands for 10 to 15 seconds. The Console will now validate the heart rate.
Many factors influence the ability of the sensors to detect your heart rate signal:
• Movement of the upper body muscles (including arms) produces an electrical signal (muscle artifact) that can interfere with pulse detection. Slight
hand movement while in contact with the sensors can also produce interference.
• Calluses and hand lotion may act as an insulating layer to reduce the signal strength.
• Some Electrocardiogram (EKG) signals generated by individuals are not strong enough to be detected by the sensors.
• The proximity of other electronic machines can generate interference.
22
Assembly / Owner’s Manual
Remote Heart Rate Monitor
Monitoring your Heart Rate is one of the best procedures to control the intensity of your exercise. Contact Heart Rate (CHR) sensors are installed to
send your heart rate signals to the Console. The Console can also read telemetry HR signals from a Heart Rate Chest Strap Transmitter that operates in the 4.5kHz - 5.5kHz range.
Note: The heart rate chest strap must be an uncoded heart rate strap from Polar Electro or an uncoded POLAR® compatible model. (Coded
POLAR® heart rate straps such as POLAR® OwnCode® chest straps will not work with this equipment.)
If you have a pacemaker or other implanted electronic device, consult your doctor before using a wireless chest strap or other
telemetric heart rate monitor.
The heart rate displayed on the console is an approximation and should be used for reference only.
Chest Strap
Using the heart rate transmitter chest strap lets you monitor your heart rate at any time during your workout.
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short
of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the
machine’s computer for reference purposes only.
To put on your chest strap:
1. A
djust 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.
2.Lift the transmitter off your chest and moisten the two Grooved Electrode Areas on the back.
3. Check that the wet electrode areas are firmly against your skin.
The transmitter will send your heart rate to the machine’s receiver and display your estimated Beats Per Minute (BPM).
Always remove the transmitter before you clean the chest strap. Clean the chest strap regularly with mild soap and water, and thoroughly dry it.
Residual sweat and moisture may keep the transmitter active and drain the battery in the transmitter. Dry and wipe clean the transmitter after each
use.
Note: D
o not use abrasives or chemicals such as steel wool or alcohol when you clean the chest strap, as they can damage the electrodes
permanently.
If the Console does not display a heart rate value, the transmitter may be at fault. Check that the textured contact areas on the chest strap are
making contact with your skin. You may need to lightly wet the contact areas. If no signal appears or you need further assistance, call your Nautilus
Representative.
Before discarding a chest strap, remove the battery. Dispose of in accordance with local regulations and/or at approved recycling
centers.
Heart Rate Calculations
Your maximum heart rate usually decreases from 220 Beats Per Minute (BPM) in childhood to approximately 160 BPM by age 60. This fall in heart
rate is usually linear, decreasing by approximately one BPM for each year. There is no indication that training influences the decrease in maximum
heart rate. Individuals of the same age could have different maximum heart rates. It is more accurate to find this value by completing a stress test
than by using an age related formula.
Your at-rest heart rate is influenced by endurance training. The typical adult has an at-rest heart rate of approximately 72 BPM, whereas highly
trained runners may have readings of 40 BPM or lower.
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The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascular system. Physical conditions vary, therefore your individual HRZ could be several beats higher or lower than what is shown.
The most efficient procedure to burn fat during exercise is to start at a slow pace and gradually increase your intensity until your heart rate reaches
between 60 – 85% of your maximum heart rate. Continue at that pace, keeping your heart rate in that target zone for over 20 minutes. The longer
you maintain your target heart rate, the more fat your body will burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your optimal target rate may be
higher or lower. Consult your physician for your individual target heart rate zone.
Note: As
with all exercises and fitness regimens, always use your best judgment when you increase your exercise time or intensity.
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
250
200
196
167
191
162
186
158
150
100
118
115
112
181
154
176
171
150
ANAEROBIC
145
FAT-BURNING
109
106
103
AEROBIC
166
141
100
161
137
97
156
151
133
128
94
91
146
126
88
50
0
20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69
Age
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
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70+
Fitness Basics
Frequency
To maintain good health, lose weight and improve your cardiovascular endurance, use the Bowflex Max Trainer® cardio machine a minimum of 3
times per week, around 14 minutes each day.
If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach a 14 minute total.
If your schedule is busy, and you are unable to fit 14 minutes of continuous exercise into your day, try accumulating 14 minutes by doing multiple
shorter workouts on the same day. For example, 7 minutes in the morning and 7 minutes in the evening. This may be a great way to start your cardio
training if you are new to vigorous activity.
For best results, combine your Bowflex Max Trainer® cardio machine workouts with a strength training program using a Bowflex® home gym or Bowflex® SelectTech® dumbbells, and follow the Bowflex® Body Weight Loss Guide included in this manual.
Consistency
Busy work schedules, family obligations and daily chores can make it difficult to fit regular exercise into your life. Try these tips to increase your
chances of success:
Schedule your workouts the same way you schedule meetings or appointments. Select specific days and times each week, and try not to change
your workout times.
Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week. Leave messages with friendly
reminders to be consistent, and keep each other accountable.
Make your workouts more interesting by alternating between steady state (single-speed) workouts and interval training (varied speed) workouts. The
Bowflex Max Trainer® cardio machine is even more fun when you add this kind of variety.
Apparel
It is important to wear appropriate, safe and comfortable footwear and clothing when using the Bowflex Max Trainer® cardio machine, including:
• Rubber-soled athletic walking or running shoes.
• Exercise clothing that allows you to move freely, and keep comfortably cool.
• Athletic support that provides stability and comfort.
• Exercise friendly water bottle for constant hydration.
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Warm-Up *
Before you use your Bowflex Max Trainer® cardio machine, consider doing these dynamic warm-up stretches, which will help prepare your body for
the workout:
Dynamic Knee Hug
Stand with the feet together. Bring one knee forward and up
toward the chest. Place the hands around the shin and pull
the knee into the chest. Release the stretch by putting the
foot on the floor. Each repetition of the sequence should take
1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times. Repeat the stretch with the other leg.
Dynamic Knee Bend
Stand with the feet together. Hold onto a wall for balance with
one hand, if necessary. Raise the heel of one foot toward the
gluteals. Release the stretch by putting the foot on the floor.
Each repetition of the sequence should take 1 to 3 seconds.
Repeat as a continuous, controlled, fluid sequence 10 or 20
times. Repeat the stretch with the other leg.
Dynamic Knee Kick
Stand tall and hold one leg up with the hands at hip height,
keeping the knee bent. Hold onto a wall for balance with one
hand, if necessary. Straighten the knee as far as comfortably
possible. Release the stretch by bending the knee. Each repetition of the sequence should take 1 to 3 seconds. Repeat
as a continuous, controlled, fluid sequence 10 or 20 times.
Repeat the stretch with the other leg.
Dynamic Twist
Stand with the feet shoulder-width apart. Bend the elbows;
hold the arms out to the sides. Twist the upper body to one
side and then the other side as far as comfortably possible.
Each repetition of the sequence should take 1 to 3 seconds.
Repeat as a continuous, controlled, fluid sequence 10 or 20
times
* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.
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Dynamic Bent Knee Heel Press
Stand with one foot forward and one foot back, hip-width
apart and feet facing forward. Hold onto a wall for balance
with one hand, if necessary. Bend both knees putting weight
on the back heel. Release the stretch by returning to the start
position. Each repetition of the sequence should take 1 to 3
seconds. Repeat as a continuous, controlled, fluid sequence
10 or 20 times. Repeat the stretch with the other leg. Touch a
wall or hold onto something for balance, if necessary.
Dynamic Side Reach
Stand with the feet apart, the knees slightly bent and the
arms at the sides of the body. Reach with one hand above
the head and lean over to the opposite side. Release the
stretch by returning to the start position. Then reach with the
other hand to the opposite side. Use the other arm to support
the body weight on the thigh, if necessary. Each repetition
of the sequence should take 1 to 3 seconds. Repeat as a
continuous, controlled, fluid sequence 10 or 20 times.
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Workouts
Follow these guidelines to ease yourself into a weekly exercise regimen. Use your judgment and/or the advice of your physician or health care
professional to find the intensity and level of your workouts.
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short
of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the
machine’s computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used
for reference only.
Steady State and Interval Training are 2 types of workouts you can do on your Bowflex Max Trainer® cardio machine:
Steady State workouts
A Steady State workout involves slowly increasing your workout speed to a challenging, but comfortable, speed you can hold for most of your workout. Getting your Heart Rate up into the Fat-Burning, Heart Zone zone for an entire workout would be a great Steady State workout. For example,
holding a 6 calories per minute Burn Rate pace for the entire workout, except during the warm-up and cool-down. Steady State workouts help you
build exercise confidence, stamina and endurance, and are essential to a well-rounded cardiovascular training program.
Interval Training workouts
An Interval Training workout involves adjusting your workout intensity for specific lengths of time to raise and lower your breathing rate, heart rate
and calorie burn. This form of workout allows you to burn more calories than a standard workout in a shorter period of time. Using the Calorie Burn
Rate display, you can adjust the intensity of your workout quickly to achieve your goals.
The Bowflex Max Trainer® cardio machine combines 8 “ACTIVE” and 8 “REST” segments to create an Interval workout. During an “ACTIVE”
segment, push yourself to a level of high calorie burn that can be repeated for the 8 segments. Then during the “REST” segments, allow yourself
to decrease the intensity and prepare for the next “ACTIVE” segment. These extreme changes in intensity, along with pushing your body toward
exhaustion, is where the maximum benefits are gained from Interval Training workouts.
Interval Training workouts provide variety, help minimize overuse injuries (that sometimes occur from doing only Steady State workouts), maximize
calorie burn and improve fitness.
The Bowflex Max Trainer® cardio machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts
should feel much more comfortable than walking or running outside on a hard surface or a treadmill.
After Burn Rate
At the end of an intense Interval Training workout, your body will actually need to expend additional energy to replenish your body’s reserves. This
additional amount of energy that your body will be using is the After Burn Rate, or EPOC (Excess Post-exercise Oxygen Consumption). The level of
this additional energy requirement for your body is directly related to many factors. Some factors are your physical fitness level, intensity level of the
interval training workout, length of oxygen deprivation during the workout, and physical demands during the recovery phase.
In summary, your body may be burning more calories after your workout. So after an intense MAX Interval workout, you may feel the effects for
hours afterwards.
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Workout Log
Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals.
Date
Calories
Burn Rate (average)
Time
RPM (average) Heart Rate (aver- Level (average)
age)
Cool-Down *
When you are done using your cardio machine, consider doing these relaxing stretches, which will help your body recover from the workout and
make you more flexible:
Lying Leg Raise
Lie on the floor face up with the legs slightly bent. Lift one leg
up toward the ceiling, keeping the knee straight. Place the
hands (or a strap) around the thigh and move the leg closer
to the head. Hold the stretch for 10 to 30 seconds. Repeat the
stretch on the other leg. Keep the head on the floor and do
not round the spine.
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Side Lying Knee Bend
Lie on the floor on one side of the body and rest the head on
the lower arm. Bend the top knee and hold the ankle with the
same-side hand, then pull the heel toward the gluteals. Hold
the stretch for 10 to 30 seconds. Lie on the other side and
repeat the stretch with the other leg. Remember to hold the
knees close together.
Lying Figure Four
Lie on the floor face up with the legs bent. Place one foot
across the thigh of the opposite leg in the figure four position.
Reach for the leg on the floor and pull it toward the chest.
Hold the stretch for 10 to 30 seconds. Repeat the stretch with
the other leg. Keep the head on the floor.
Seated Twist
Sit on the floor and extend the legs straight out in front of the
body with the knees slightly bent. Place one hand on the floor
behind the body and the other hand across the thigh. Twist
the upper body as far as comfortably possible to one side.
Hold the stretch for 10 to 30 seconds. Repeat the stretch on
the other side.
Seated Figure Four
Sit on the floor and extend one leg straight out in front of the
body. Place the foot of the other leg across the thigh in the
figure four position. Move the chest toward the legs, pivoting
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on
the other leg. Use the arms to support the back.
Dynamic Heel Drop
Place the ball of one foot on the edge of a step or staircase.
Place the other foot slightly in front. Hold onto a wall for balance with one hand, if necessary. Lower the heel of the back
foot as far as comfortably possible, keeping the knee straight.
Release the stretch by lifting the heel as high as comfortably
possible. Each repetition of the sequence should take 1 to 3
seconds. Repeat as a continuous, controlled, fluid sequence
10 or 20 times. Repeat the stretch with the other leg
* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.
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Operations
How Often Should You Exercise
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short
of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the
machine’s computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used
for reference only.
• 3 times a week for about 14 minutes each day.
• Schedule workouts in advance and try to follow the schedule.
Note: If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach a 14 minute total.
Intensity of Workout
To increase the intensity of your workout:
• Push yourself to increase the number of Pedal revolutions per minute
• Place your feet further out toward the rear of the Pedals
• Increase the Intensity Level and keep your RPM consistent, or increase it as well
• Use your upper and lower body at different levels
• Shift your grip location on the Upper Handlebars to work out other parts of your upper body
Hand Placement (Grip Selection)
The fitness machine is equipped with Upper Handlebars that allow for a variety of upper body workouts. When starting out, place your hands where
it feels most comfortable and stable on the Upper Handlebars. As you progress on your fitness routine, shift your hand placement to target different
muscle groups.
Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed and resistance level can
occur during workouts, and be attentive in order to avoid loss of balance and possible injury.
The Static Handlebars can also be used to add stability and allow you to focus the workout more on your legs.
Mounting and Dismounting Your Machine
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to
avoid possible serious injury, grasp the Static Handlebars to steady yourself.
Be sure there is nothing under the Pedals or in the Air Resistance Fan before moving anything on the machine.
To mount your fitness machine:
1.Move the Pedals until the one nearest to you is in the lowest position.
2.Grasp the Static Handlebars under the Console Button Assembly.
3.Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
Note: " Bottomed out” is when the User is unable to start a workout because the Pedals will not move. If this occurs, safely grasp the Static
Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying
more weight onto the heel. Once the Pedals begin to move, resume your intended workout.
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To dismount your fitness machine:
1.Move the Pedal you want to dismount from to the highest position, and bring the machine to a complete stop.
This machine is not equipped with a free-wheel. Pedal speed should be reduced in a controlled manner.
2.Grasp the Static Handlebars under the Console to steady yourself.
3. With your weight on the lowest foot, swing the upper foot off the machine and down onto the floor.
4.Step off of the machine and release your grip from the Static Handlebars.
Getting Started
1. Place the fitness machine in your workout area.
Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to
move freely. A rubber mat can be used below the machine to prevent the release of static electricity and protect your flooring.
The machine can be moved by one or more persons. Make sure that your own physical strength is capable of safely moving the
machine.
2. Examine for any objects below the Pedals and in the Air Resistance Fan. Be sure it is clear.
3.Connect the power cord to the machine and into a grounded AC Wall Outlet.
4.If you use the Heart Rate Monitor, follow the Chest Strap directions.
5.To mount the machine, move the Pedals until the one nearest you is in the lowest position.
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to
avoid possible serious injury, grasp the Static Handlebars to steady yourself.
6. Grasp the Static Handlebars under the Console Button Assembly.
7.Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
Note: “ Bottomed out” is when the User is unable to start a workout because the Pedals will not
move. If this occurs, safely grasp the Static Handlebars and apply your weight to the heel
of the higher foot. While still grasping the Static Handlebar, lean back slightly applying more
weight onto the heel. Once the Pedals begin to move, resume your intended workout.
8. Push the USER button to select the desired User Profile.
9.Push the START button to begin a Quick Start workout. Starting with a Quick Start workout will get
you familiar with how your Bowflex Max Trainer® machine operates and responds to adjustments of
Resistance Level and Burn Rate.
Note: When operating the Bowflex Max Trainer® machine, be sure the Legs are moving in the direction as shown on the Crank Cover.
When ready for a Bowflex Max Trainer® workout, be sure to program your User Profile (see the Edit a
User Profile section) before starting the MAX workout. The suggested Target Burn Rates are based on
your User Profile settings.
Power-Up / Idle Mode ( WELCOME screen )
The Console will enter Power-Up / Idle Mode if it is plugged into a power source, any button is pushed, or if it receives a signal from the RPM sensor
as a result of pedaling the machine.
Auto Shut-Off (Sleep Mode)
If the Console does not receive any input in approximately 5 minutes, it will automatically shut off. The LCD display is off while in Sleep Mode.
Note: T
he Console does not have an On/Off switch.
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Manual ( Quick Start ) Program
The Manual workout program is an open-ended workout that tracks your total time, allowing you total control. The
Workout Profile Display shows the Target Burn Rate for the Manual program.
1. Stand on the machine.
Calorie Burn
Manual *
2.
The Console will show the WELCOME screen. Push the USER button to select your User Profile.
Note: During the workout, the Console will show the Target LED Range based on the selected User Profile settings.
3. Push the START/ENTER button to begin the Manual workout program.
4.When done with your workout, stop pedaling and push PAUSE/STOP to pause the workout. Push the PAUSE/STOP button again to end the
workout.
MAX Interval Workout Program
The MAX Interval Workout Program
workout that alternates from intense
Fatis aBurn
bursts of output ( “ACTIVE” ), to a slower paced, ‘catch your breath’ time period
( “REST” ), both of which are repeated over eight cycles. The Workout Profile
Display shows the Target Burn Rate for the MAX Interval program.
ACTIVE
TOTAL REST
Calorie Goal
TOTAL
USER
1. Stand on the machine.
2. Push the USER button to select your User Profile.
Note: D
uring the workout, the Console will show the Target LED Range
based on the selected User Profile settings.
3. Push the MAX Interval button.
Fitness Test
Stairs
Note: T
he Workout Profile Display will adjust the Burn Rate profile to the current User settings.
4.The workout will begin with an audible countdown as the Burn Rate display needle sweeps across the display and then settles on the current
Burn Rate. The Target Burn Rate LED’s will also activate and sweep up to the recommended Burn Rate.
he first workout segment is an “ACTIVE” interval that lasts for a shorter period of time. Safely push yourself to get the Burn Rate display into
T
the Target Burn Rate (red LED’s) and keep it in the range until the time reaches 00:00.
Note: T
he Target Burn Rate (LED) Range is provided only as a suggested target. The 5 LED range provides a lesser target, and allows a User
to progress to the higher LED’s in the range as their fitness level increases. To change the Target Burn Rate (LED) Range, push the appropriate Burn Rate button until the Target Range is near the desired value.
At the last 3 seconds of the “ACTIVE” workout, the Console will begin an audible countdown.
5. A
s the interval time reaches “00:00”, the Console will make the third audible confirmation and the next segment of the workout, a “REST” segment, will begin.
The Target LED Range will shift from red to green and sweep to a reduced Burn Rate. During the REST Interval, continue to work out but at a
lower Intensity.
At the last 3 seconds of the “REST” workout, the Console will begin an audible countdown. The interval is about to shift from a “REST” to an
“ACTIVE” interval again.
6. As the interval time reaches “00:00”, the Console will make an audible confirmation and shift to the next “ACTIVE” segment.
The shift from “ACTIVE” to “REST” segments will repeat for a total of 8 cycles over the workout.
7.When the last “REST” segment is completed, the Console will display ”WORKOUT COMPLETE”, and then show the workout results. The Console will display the total time of the “ACTIVE” intervals, along with TOTAL TIME. If there is no input for 5 minutes, the Console will automatically
go into Sleep Mode.
Note: If an Interval workout is ended before all 16 segments have been completed, the Console will only show the last segment completed on
the Program Profile.
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nds
nds
nds
nds
nds
Calorie Goal
Fat Burn
Workout Programs
The Workout Programs are organized into two different styles of Workouts: Standard Workouts and SMART Workouts.
Burn
STANDARD WORKOUTS
Manual *
Calorie Burn Stairs
Fitness Test
Manual
Stairs*
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
Burn
Fat Burn
Calorie Goal
n
Standard Workouts show the course profileCalorie
of Resistance
GoalLevels for the program. Each column in the profile shows one workout segment. The
higher the column, the higher the resistance level. Each column of a Standard Workout is for 1 minute (16 minute workout).
n
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
The flashing column shows your current interval. The Console will adjust the Resistance Level to the Workout Profile Display.
Note: If the Resistance Level is changed during a workout, the profile of the Workout Program will change.
Fitness Test
ual *
SMART WORKOUT PROGRAMS
SMART Workouts show the course profile of Burn
Rate for
the program. Each column in the profile shows one workout segment. The higher the
Fitness
Test
column, the higher the Burn Rate. The Console will adjust the resistance level to assist the User to reach the Target Burn Rate.
Note: The Workout Profile Display will adjust the Burn Rate profile to the current User settings.
Calorie Goal
ie Goal
The Calorie Goal workout is based on calories burned over a workout. The Console assigns a calorie value to each of the 16 segments based on the
Burn Rate of each segment. During a workout, when the User has burned the assigned calorie value for the current segment, the workout shifts to
the next segment. At the end of the workout, the 16 segments will have been completed and the total calories burned will match the calorie goal.
Note: If the Burn Rate is changed during a workout, the time of each remaining segment may adjust because of the new Burn Rate level.
Steady State
ness Test
ual *
The Steady State workout program is an open-ended workout that tracks the total workout time. As RPM may fluctuate over a workout, the Console
will adjust the Resistance Level to keep the User in the Target Burn Rate Range.
Note: Because of the open-ended design of the Steady State workout, it is only adjustable during a workout.
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Fitness Test
ness Test
The Fitness Test measures the improvements of your physical fitness level. The test compares your power output to your heart rate. As your fitness
level improves, your power output will increase at a given heart rate.
Note: T
he Console must be able to read the heart rate information from the Contact Heart Rate (CHR) sensors or Heart Rate Monitor (HRM) to
work correctly.
The Console will use the Age and Weight values for the selected User Profile to calculate the Fitness Score.
Start to work out and hold the Heart Rate Sensors. The workout starts with a Target Burn Rate that increases with each column. Safely keep your
current Burn Rate in the Target Burn Rate Range, increasing your heart rate. The Target Burn Rate continues to increase automatically until your
heart rate reaches the “Test Zone”. This zone is individually computed to be near 75 percent of the maximum heart rate of your User Profile. When
you reach the Test Zone, the machine holds the Burn Rate steady for 3 minutes. This lets you reach a stable condition (where your heart rate
becomes steady). At the end of the 3 minutes, the Console measures your heart rate and the power output. These numbers, along with information
about your age and weight, are computed to produce a “Fitness Score”.
Note:Fitness Test scores should only be compared to your previous scores and not to other User Profiles.
Compare your Fitness Scores to see your improvement.
SMART MAX Interval
Calorie Burn
nterval *
Manual *
The SMART MAX Interval program is the MAX Interval Workout Program with the Console shifting the resistance level for the User. To get the User
into the Target Burn Rate Range, the Console will adjust the resistance level based on the current RPM.
During a workout, the Console attempts to coach the User into the selected Target Burn Rate range. If the User is above the Target Burn Rate, the
Console will decrease the Resistance Level. If the User is below the Target Burn Rate, the Console will increase the Resistance Level.
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
The Time Intervals and Burn Rate levels can be customized.
Fat Burn
To start a Workout Program:
Calorie Goal
1. Stand on the machine.
2. Push the PROGRAMS button until you select the desired Workout Program.
d Interval
3. Push the START/ENTER button to begin the selected Workout Program.
4.When done with your workout, stop pedaling and push PAUSE/END to pause the workout. Push the PAUSE/END button again to end the
workout.
Fitness Tes
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
gth Interval
Stairs
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Paused / Results Mode
To Pause a workout:
MAX
Interval
1. Stop pedaling and push the PAUSE/STOP button to pause your workout.
Note: The Console will automatically pause if there is no RPM signal for 5 seconds.
2. To continue your workout, push START/ENTER or start pedaling.
PROGRAMS
BURN
RATE
When paused, the Console display will show “WORKOUT PAUSED”, and then flash the workout values.
USER
START
/ENTER RESISTANCE
LEVEL
PAUSE/END
If the workout does not resume or if the PAUSE/STOP button is pushed, the workout will display “WORKOUT
COMPLETE”, and the result values are displayed (Total Calories, Total Time, Average RPM, Average Heart
Rate, Average Burn Rate, and Average Level). If the workout was a MAX Interval workout, the Console will also display the total “ACTIVE” interval
time.
If there is no RPM for 5 minutes, the Console automatically goes to the Power-Up / Idle Mode.
Edit a User Profile
For a more accurate calorie count and Target Calorie Burn, a User Profile should be customized to the User.
1. Push USER button to select your User Profile (User 1 or User 2).
2. Push and hold the USER button for 3 seconds to begin the Edit User mode.
3.The Console will display the AGE prompt with the default age value ( “32” ). Use the Burn Rate/Increase or Burn Rate/Decrease buttons to
adjust the value, and push START/ENTER to set the value.
4.The Console will display the GENDER prompt with the default gender value ( “FEMALE” ). Use the Burn Rate/Increase or Burn Rate/Decrease
buttons to adjust the value, and push START/ENTER to set the value.
5.The Console will display the UNITS prompt with the default units value ( “LBS” ). Use the Burn Rate/Increase or Burn Rate/Decrease buttons to
adjust the value, and push START/ENTER to set the value.
6. T
he Console will display the WEIGHT prompt with the default weight value ( “160” ). Use the Burn Rate/Increase or Burn Rate/Decrease buttons to adjust the value, and push START/ENTER to set the value.
7. T
he Console will display the HEIGHT prompt with the default height value ( “60 INCHES” ). Use the Burn Rate/Increase or Burn Rate/Decrease
buttons to adjust the value, and push START/ENTER to set the value.
8.The Console will display the RESET SETTINGS prompt with the default value ( “NO” ). Use the Burn Rate/Increase or Burn Rate/Decrease
buttons to adjust the value, and push START/ENTER to accept the value. All Workout settings for the User will be reset to the default settings.
9.The Console will display the RESET USER prompt with the default value ( “NO” ). Use the Burn Rate/Increase or Burn Rate/Decrease buttons
to adjust the value, and push START/ENTER to accept the value. All Workout results and settings for the User will be erased with a reset.
10. The User Profile review is complete, and the Console will display the WELCOME screen.
On the initial edit of each User Profile, all screens must be reviewed and accepted. After the initial edit, a User can adjust a value, set it, and push
PAUSE/STOP to exit the Edit User mode.
Customize the MAX (and SMART MAX) Interval Program
The interval times and burn rate levels can be adjusted on the MAX Interval Program. The adjusted values will be set as the default settings for
future workouts.
1.Step up to the machine.
2. Push and hold down the MAX Interval button for 3 seconds.
3. T
he Console will display the “ACTIVE” interval time, flashing. The ACTIVE segments in the Profile display will also be flashing. Push the Burn
Rate/Increase or Burn Rate/Decrease buttons to adjust the “ACTIVE” interval time.
Note: Intervals are limited to a maximum of 10:00 for each type (“ACTIVE” or “REST”), and the entire workout is limited to a maximum of 99:04
minutes.
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Assembly / Owner’s Manual
4. Push the START/ENTER button to set the displayed value.
5. T
he Console will display the “ACTIVE” Burn Rate adjusted to the User settings, flashing. Push the Burn Rate/Increase or Burn Rate/Decrease
buttons to adjust the “ACTIVE” Burn Rate level.
6. Push the START/ENTER button to set the displayed value.
7. T
he “REST” interval time is now displayed, flashing, along with the other segments on the Profile display. Push the Burn Rate/Increase or Burn
Rate/Decrease buttons to adjust the “REST” interval time.
8. Push the START/ENTER button to set the displayed value.
9. T
he Console will display the “REST” Burn Rate adjusted to the User settings, flashing. Push the Burn Rate/Increase or Burn Rate/Decrease
buttons to adjust the “REST” Burn Rate level.
10. Push the START/ENTER button to set the displayed value.
Note: This procedure also works with the SMART MAX Interval Program. The Workout defaults can be reset in the User Profile settings.
Customize the Workout Goals
The workout goals (time and calories) for the Standard and Calorie Goal Workouts can be adjusted. Once changed, the new values will be the
default for future workouts.
1. Step up to the machine.
2. Push the PROGRAMS button until the desired Program is selected.
3. Push and hold down the PROGRAMS button for 3 seconds.
4. Push the Burn Rate/Increase or Burn Rate/Decrease buttons to adjust the displayed value.
Default values:
Calorie Burn, Fat Burn, and Stairs: 16 minutes
Calorie Goal: 300 calories
5. Push START/ENTER to set the displayed value.
6. The Console will display the selected Program with the adjusted Total Time or Calorie value.
Note: The Workout defaults can be reset from the User Profile settings.
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Console Setup Mode
The Console Setup Mode lets you control the sound settings, or see maintenance statistics (Total Run Hours and Software Version).
1. P
ush and hold down the Burn Rate/Increase and PAUSE/END buttons for 3 seconds while in the Power-Up Mode to go into the Console Setup
Mode.
Note: Push PAUSE/END to exit the Console Setup Mode and return to the Power-Up Mode screen.
2.The Console display shows the Sound Settings prompt with the current setting. Push the Burn Rate/Increase or Burn Rate/Decrease buttons to
change between the settings of “OFF” and “1” through “7”. A setting of 7 is the loudest sound level
3. Push START/ENTER to set.
4.The Console display shows the TOTAL RUN HOURS for the machine.
5. For the next prompt, push the START/ENTER button.
6. The Console display shows the Software Version prompt.
7. Push the START/ENTER button to exit the Console Setup Mode..
The Console will display the Power-Up Mode screen.
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Assembly / Owner’s Manual
Maintenance
Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is required to do the necessary tasks.
Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that
regular maintenance is done. Worn or damaged components must be repaired or replaced immediately.
Only manufacturer supplied components can be used to maintain and repair the equipment.
If at any time the Warning labels become loose, unreadable or dislodged, contact Nautilus Customer Service for replacement labels.
To reduce the risk of electrical shock or usage of the equipment, always unplug the power cord
from the wall outlet and the machine and wait 5 minutes before cleaning, maintaining or repairing the machine.
Place the power cord in a secure location.
Before each use, examine the exercise machine for loose, broken, damaged, or worn parts. Do not use if
found in this condition. Repair or replace all parts at the first sign of wear or damage. After each workout, use
a damp cloth to wipe your machine and Console free of sweat.
Daily:
Note: Avoid excessive moisture on the Console.
Weekly:
Check for smooth roller operation. Wipe the machine to remove dust, dirt, or grime. Clean the rails and
surface of the rollers with a damp cloth.
Note: Do not use petroleum based products.
Monthly
or after 20
hours:
Make sure all bolts and screws are tight. Tighten as necessary.
NOTICE: D
o not clean with a petroleum based solvent or an automotive cleaner. Be sure to keep the Console free of moisture.
Replace Batteries in Chest Strap
The heart rate (HR) chest strap uses a CR2032 battery.
Do not perform this procedure outdoors or in moist or wet
locations.
CR2032
1.Using a coin, loosen the slotted cover on the battery bay. Remove the
cover and battery.
+
2.When replacing the battery, insert it in the battery bay with the +
symbol facing up.
Note: T
he chest strap uses CR2032 size batteries.
3.Reinstall the cover on the strap.
4.Discard the old battery. Dispose of in accordance with local
regulations and/or at approved recycling centers.
5.Inspect your chest strap to ensure function.
Do not use until the equipment has been fully assembled and inspected for correct performance in accordance with the Owner’s
Manual.
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Assembly / Owner’s Manual
Maintenance Parts
A
E
I
F
D
H
A
C
B
C
G
K
J
L
O
K
HH
L
Z
BB
AA
II
M
N
P
Y
N
Q
X
R
S
CC
W
DD
W
U
U
EE
II
FF
V
GG
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Assembly / Owner’s Manual
V
T
T
A
Upper Handle Grip
M
Shroud, Right Fan
Y
Fan Assembly
B
Handlebar, Left
N
Fan Assembly Inserts
Z
Shroud, Right
C
Lower Handle Grip
O
Shroud, Rear
AA
Drive Pulley, Upper
D
Console Shroud / Water Bottle Holder
P
Rail Assembly
BB
Arm Drive Assembly
E
Console Assembly
Q
Transport Wheel
CC
Crank Arm
F
Speaker
R
Stabilizer
DD
Tensioner
G
Handlebar, Static
S
Leveler
EE
Drive Pulley, Lower
H
Console Button Assembly
T
Foot Pad Insert
FF
Fan Back Plate
I
Handlebar, Right
U
Foot Pad
GG
Speed Sensor (behind Fan)
J
Shroud, Right
V
Roller
HH
Power Cord
K
Crank Cover
W
Leg
L
Cap
X
Shroud, Left Fan
II
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Assembly / Owner’s Manual
Drive Belt
Troubleshooting
Condition/Problem
No display/partial display/unit
will not turn on
Things to Check
Solution
Check electrical (wall) outlet
Make sure unit is plugged into a functioning wall outlet.
Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connection at unit if either are damaged.
Check data cable
connections/orientation
Be sure cable is connected securely and oriented properly. Small latch on
connector should line up and snap into place.
Check data cable integrity
All wires in cable should be intact. If any are visibly crimped or cut, replace
cable.
Check console display for
damage
Check for visual sign that console display is cracked or otherwise damaged.
Replace Console if damaged.
AC Adapter
Check for visual sign that AC Adapter is cracked or otherwise damaged.
Replace AC Adapter if damaged.
Console Display
If Console only has partial display and all connections are fine, replace the
Console.
If the above steps do not resolve the problem, contact Customer Care for
further assistance.
No response on Console when
button is pushed
Console Button Assembly
Try other buttons to get any response on the Console.
Check data cable integrity from
Console Button Assembly to
Console
All wires in cable should be intact. If any are visibly crimped or cut, replace
cable.
Check data cable
connections/orientation
Be sure cable is connected securely and oriented properly. Small latch on
connector should line up and snap into place.
Check console display for
damage
Check for visual sign that console display is cracked or otherwise damaged.
Replace Console if damaged.
Check Console Button Assembly
Check for visual sign that the Console Button Assembly is otherwise damaged. Replace the Console Button Assembly if damaged.
If the above steps do not resolve the problem, contact Customer Care for
further assistance.
No speed/RPM reading
Check data cable integrity
All wires in cable should be intact. If any are cut or crimped, replace cable.
Check data cable
connections/orientation
Be sure cable is connected securely and oriented properly. Small latch on
connector should line up and snap into place.
Check magnet position (requires Magnet should be in place on pulley.
shroud removal)
Check Speed Sensor (requires
shroud removal)
Speed sensor should be aligned with magnet and connected to data cable.
Realign sensor if necessary. Replace if there is any damage to the sensor or
the connecting wire.
Console Electronics
If tests reveal no other issues, contact Customer Care.
Unit operates but Telemetric HR Chest Strap
not displayed
Strap should be “POLAR®” compatible and uncoded. Make sure strap is
directly against skin and contact area is wet.
Interference
Try moving unit away from sources of interference (TV, Microwave, etc).
Replace Chest Strap
If interference is eliminated and HR does not function, replace strap.
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Assembly / Owner’s Manual
Condition/Problem
Console shuts off (enters sleep
mode) while in use
Things to Check
Solution
Check electrical (wall) outlet
Make sure unit is plugged into a functioning wall outlet.
Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connection at unit if either are damaged.
Check data cable integrity
All wires in the cable should be intact. If any are cut or crimped, replace
cable.
Check data cable
connections/orientation
Be sure cable is connected securely and oriented properly. Small latch on
connector should line up and snap into place.
Reset machine
Unplug unit from electrical outlet for 5 minutes. Reconnect to outlet.
Check magnet position (requires Magnet should be in place on pulley.
shroud removal)
Check Speed Sensor (requires
shroud removal)
Speed sensor should be aligned with magnet and connected to data cable.
Realign sensor if necessary. Replace if there is any damage to the sensor or
the connecting wire.
Pedals will not move
Pedal locations
The Pedals may be “bottomed out”. Safely grasp the Static
Handlebars and apply your weight to the heel of the higher foot. While still
grasping the Static Handlebar, lean back slightly applying more weight onto
the heel. Once the Pedals begin to move, resume your intended workout.
Fan will not turn
Check for blockage of fan
Remove material from fan. Be sure not to move the Handlebars, Legs or
Pedals.
Be aware that the Fan, Handlebars, Legs and Pedals are connected and when either of these parts move the other does as
well.
If necessary, detach the Shrouds to help with removal. Do not operate machine until Shrouds have been replaced.
Unit rocks/does not sit level
Check leveler adjustment
Adjust levelers until machine is level.
Check surface under unit
Adjustment may not be able to compensate for extremely uneven surfaces.
Move machine to level area.
Foot pedals loose/unit difficult
to operate
Hardware
Tightly secure all hardware on the Pedal Arms and Handlebar Arms.
Rubbing sound outside of
Shrouds during operation
Caps
Slightly loosen Caps on Crank Arms
Metallic rubbing sound from
within Shrouds during operation
Brake bracket
Brake bracket needs to be aligned. Contact Customer Care for further assistance.
Machine seems to release
Pedals for a moment during
operation
Belt slip
Contact Customer Care for further assistance.
Workout results will not sync
with Bluetooth® enabled device
Current console mode
Machine must be in Idle Mode to sync. Push the PAUSE/STOP button until
the "WELCOME" screen is displayed.
Total time of workout
A workout must be longer than 1 minute to be saved and posted by the
Console.
Fitness machine
Unplug unit from electrical outlet for 5 minutes. Reconnect to outlet.
Bluetooth enabled device
Consult your device to be sure that the Bluetooth® wireless feature has been
enabled on it.
Fitness App
Review Specifications of Fitness App and confirm your device is compatible.
®
Contact appsupport@nautilus.com for further assistance.
Sync fails
Review account and password for MyFitnessPal®
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Assembly / Owner’s Manual
Workout results not posting to
Bowflex Connect™
Fitness App on Bluetooth®
enabled device
Workout results transfer from the machine to the App, and then post to the
Bowflex Connect™ website. Review account and password for the Bowflex
Connect™ website.
Contact appsupport@nautilus.com for further assistance.
Workout results not posting
from Bowflex Connect™ to
MyFitnessPal® account
Sync accounts
From the Menu icon on the Bowflex Connect™ website, select the Sync to
MyFitnessPal®.
Sync fails
Review account and password for MyFitnessPal®.
Contact appsupport@nautilus.com for further assistance.
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Assembly / Owner’s Manual
Bowflex™ Body Weight Loss Guide
Introduction and Overview
Welcome to the Bowflex™ Body Weight Loss Guide. This guide is designed to be used with your Bowflex® equipment and will help you:
• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality
Consult a physician before you start an exercise program or a new health and diet plan. Stop exercising if
you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before
you use the machine again. Use the values calculated or measured by the machine’s computer for reference
purposes only. The heart rate displayed on the console is an approximation and should be used for reference only.
By focusing on the main three elements of the Bowflex™ Body Weight Loss Guide- quality, balance, and consistency- you’ll be able to reach and
maintain your weight loss and fitness goals for the next six weeks and beyond.
• Quality – The emphasis of this plan is on eating more whole foods and getting the most nutrients from your calories as possible. Making the
majority of your diet from foods that have a single ingredient (for example fruits, vegetables, fish, lean protein, eggs, beans, nuts, and whole
grains) provides the vitamins, minerals, fiber, protein, and healthy fats your body needs. • Balance – Each of the meals and snacks in this guide have a source of fiber or smart carbohydrate, protein, and healthy fat to keep your
energy levels consistent throughout the day to fuel your workouts. By having this balance you’ll feel fuller longer, which is critical to weight loss
success.
• Consistency – Getting about the same number of calories each day is important for your metabolism and your mindset. If you overdo it one
day, don’t try to make up for it the next day by not eating or cutting your calories drastically. Get right back on track by following this guide!
Results & Expectations
Results will vary depending on your age, starting weight, and exercise level. By adhering to a diet and exercise routine, you may lose 1-3 lbs per
week and experience increased energy levels.
5 Tips for Long-Term Success
1.Keep a food log including hunger levels and water intake. Free online food logs and mobile apps are available at www.myfitnesspal.com and
www.loseit.com
2.Weigh and/or take measurements weekly – no more and no less. Weighing weekly rather than daily or every other day is best. You’ll track
your progress and keep yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just
a number and it’s influenced by muscle gain as well as fat loss. Feeling how your clothes fit can often be a better indicator of progress as your
body adapts to exercise and nutrition changes.
3.Measure portions – To avoid portion creep, use measuring cups and spoons for grains (rice, pasta, cereal), beans, nuts, oils, and dairy. Use
the Portion Sizes Guide for other foods.
4.Plan ahead – Make a meal plan for the week or log your food a day in advance. Planning sets you up for success, especially for social events
and eating out.
5.Practice your desired long-term habits – It’s easy to justify poor eating choices when you’re only focused on the short term. Focus on the
long term satisfaction of a slimmer, healthier you rather than the temporary gratification you’ll get from splurging.
How to Use this Guide
• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
– Don’t go longer than 5-6 hours without eating
– If you’re not used to eating breakfast, start out small with a piece of fruit and have something else 1-2 hours later. Your body adapts to
not eating breakfast, but as soon as you start eating early in the day and cutting back on dinner portions you’ll notice your hunger will
increase. This is a good sign your metabolism is working!
• Mix and match meal options
– Select 1 option from the appropriate meal plan (male or female) for breakfast, lunch, and dinner, paying close attention to portion sizes
– Select 1-2 snack options per day
– You have the option to substitute one snack for one treat under 150 calories
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Assembly / Owner’s Manual
– Use the meal plan, sample options, and grocery list to create your own meals for more variety
– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example:
• Turkey for tuna
• Any fish or seafood for chicken
• Cooked vegetables instead of salad
• Eat your calories
– Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol
– Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated
• If you’re still hungry after or in between meals:
– Have a glass of water and wait 15-20 minutes. Many times we mistake thirst (or even boredom!) for hunger. Wait out the initial urge to eat
and sometimes it will pass.
– If you’re still hungry after waiting 15-20 minutes have a snack or mini-meal with fruit, vegetables, and protein.
If your goal is muscle gain or strength:
• Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example,
increase portion sizes of protein and smart carbs at meals by 50%. Adding a snack is another option to meet your body’s increased calorie
needs in order to gain muscle and strength.
• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a combination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is
also a great option.
Meal Plan Overview
The female meal plan provides about 1400 calories, and the male plan provides about 1600 calories, of high quality nutrition to not only help you
lose weight and feel great but get the most out of your calories. The vitamins, minerals, and antioxidants from eating mostly whole foods help support optimal health. These calorie levels will result in healthy weight loss for the majority of people. Keep in mind that everyone’s metabolism is very
different depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adjust your
calories if needed.
Follow these guidelines if you’re over 55:
• If you’re over 55, you need fewer calories because your metabolism slows as you age. Stick with three meals with one optional snack per day.
Follow these guidelines if you’re under 25:
• If you’re under 25 you may need more calories. Add another snack if you feel low on energy or are extremely hungry.
Breakfast
Breakfast includes a smart carb, fruit, and a source of protein, which will also have fat. With a balance of carbohydrates and fiber from the smart carb
and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
Each snack is a balance of carbohydrates and protein to keep your blood sugar more consistent, which means you won’t experience hunger and
energy level spikes and drops.
This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.
Lunch and Dinner
Lunch combines filling fiber from vegetables and smart carbs with a lean, or low-fat, protein. The healthy fat can come either from the protein added
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).
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Here’s an overview of what an ideal day looks like:
(See Portion Size Guide for proper serving sizes)
Breakfast
Snack #1
smart
rich
carbs
carb
protein
fruit
smart
carb
protein
veggies
protein/fat
Snack #2
Lunch
smart
carb
protein
healthy
fat
smart
carb
veggies
Dinner
smart
carb
protein
healthy
fat
veggies
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Assembly / Owner’s Manual
protein
Breakfast Options
Fruit
Smart Carb
Protein/Fat
Fruit and Nut Oatmeal Cook
plain oats in water. Top with fruit,
nuts, milk, cinnamon, and honey.
Berries or banana
Plain oats
(Regular or quick-cook)
Nuts and milk
Egg Muffin Cook egg/s. Toast
bread and top with 1 slice of
cheese, 1 slice of ham, and
tomato.
Tomato
English muffin or sandwich thin
Egg, ham, and cheese
Yogurt Power Parfait Top yogurt
with fruit. Sprinkle with 1 serving
of nuts, 2-3 tbsp wheat germ, or
ground flaxseed, 1 tbsp oats, and
cinnamon.
Chopped fruit of your choice
Oats, wheat germ, and ground
flaxseed
Plain non-fat Greek yogurt and
nuts
On the Go PB & Apple Sandwich Toast bread. Spread on
peanut butter, thin slices of ½ an
apple, and 1 teaspoon of honey.
Sliced apple
Sandwich thin, bread, or bagel
thin
Peanut butter
Lunch & Dinner Options
Lean Protein
Smart Carb
Veggies
Pork Loin, Sweet Potato &
Green Beans
Grilled or baked pork loin
Baked Sweet Potato
Green Beans
Chicken Stir Fry
Flavor with 2 tablespoon teriyaki
sauce
Chicken breast or boneless skinless thigh
Brown or wild rice
Mixed stir fry vegetables
(fresh or frozen)
Steak Tacos with Side Salad (3
for males, 2 for females) Top with
salsa, cilantro, and sprinkle of
shredded cheese
Flank or sirloin steak
Corn tortillas
Salad
Whole Wheat Pasta with
Shrimp or Cannellini Beans &
Marinara Sauce
Shrimp (frozen or fresh) or cannellini beans
Whole wheat pasta
Steamed broccoli
Bunless Burgers with Oven
Fries, Corn, & Salad
Grill burgers. Bake sliced potatoes on sprayed cookie sheet for
25-30 minutes @ 425°F.
93% lean ground beef or turkey
Oven baked fries
Corn on the cob + side salad
Tuna & Avocado Wrap with
Vegetable Soup
Use 3oz of tuna (1 can). Top with
lettuce, tomato, avocado, and
mustard.
Tuna
High-fiber wrap
Vegetable soup
(homemade or low-sodium
canned)
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Snack Options
Smart Carb
Protein
1 medium apple
10-15 almonds
Baby carrots
2 tbsp hummus
1 serving of crackers*
1 string cheese
Energy or protein bar with <200 calories*
*See www.Bowflex.com/Resources for brand recommendations
Optional Treats
You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recommended to limit small splurges to 3-4 times per week. Use the approach that works best for you. Here are a few examples:
• ½ cup lowfat ice cream
• 1 small bag of baked potato chips
• 4oz of wine or 12oz light beer
• 3 cups of air-popped or light popcorn
Sample 3 Day Plan
Based on each of the meal options listed above, a typical 3 day plan could look like this:
Day 1
Day 2
Day 3
Breakfast
Egg muffin
Power yogurt parfait
Fruit + nut oatmeal
Snack 1
Apple with almonds
Nut Thins + string cheese
Baby carrots and hummus
Lunch
Tuna & avocado wrap with soup
Leftovers from dinner- day 1
Leftovers from dinner- day 2
Optional Snack 2 or Treat
½ cup ice cream bar
Energy bar
100 calorie bag of light popcorn
Dinner
Shrimp pasta
Chicken stir fry
Bunless burgers
®
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Assembly / Owner’s Manual
Portion Size Guide
Each of the items listed are for one serving
MALEFEMALE
PROTEIN
2 eggs
5oz chicken, fish, lean meat, or tofu
2/3 cup beans or lentils*
1 cup greek yogurt*
1.5oz cheese*
1 egg
3oz chicken, fish, or lean meat
1/2 cup beans or lentils*
1/2 cup greek yogurt*
1.5oz cheese*
HEALTHY FAT
2 Tblspn peanut or nut butter*
2 tspn olive, flax, or walnut oil
1/4 cup of nuts
1/3 medium avocado
1 tblspn peanut or nut butter*
1 tspn olive, flax or walnut oil
1/8 cup or 2 tablespoons of nuts (approx.15 almonds)
1/4 medium avocado
SMART CARB
1 cup cooked grains (1/2 cup raw): oats, brown rice,
quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
or less)
1 english muffin, sandwich thin, or high-fiber wrap
1/2 cup cooked (1/4 cup raw) grains
1/2 medium sweet potato or
regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
less)
1 english muffin, sandwich thin, or high-fiber wrap
FRUIT
1 cup = baseball
1/2 cup = lightbulb
1 oz or 2 tbsp
= golf ball
1/4 cup nuts
= Altoids tin
1 medium apple, orange, or pear
1 small banana (length of your hand)
1 cup berries or chopped fruit
1/4 cup dried fruit (fresh or frozen is optimal)
Vegetables* You can have unlimited vegetables except for peas and corn; stick with 1/2 cup serving
2 cups spinach or lettuce = 2 cupped hands
1 cup raw vegetables
1/2 cup cooked vegetables
6oz low sodium vegetable juice
3 oz chicken or meat
= deck of cards
OPTIONAL TREATS
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn
1 medium potato
= computer mouse
* some foods are a combination of protein and carbs or protein and fat
1 medium piece of
fruit = tennis ball
1 -1/2 oz cheese
= 3 dice
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Assembly / Owner’s Manual
Grocery List
BREAD & GRAINS
100% whole wheat bread
Sprouted grain breads
Light or whole wheat english muffins
Sandwich or bagel thins
Corn or low-carb whole wheat tortillas
High-fiber wraps
Plain oats: 1 minute or old fashioned
Whole grains: brown rice, bulgar, barley, quinoa, couscous
Tips: Look for 100% whole wheat as the first ingredient. Look for 4g of
fiber per slice or 5g per 2 slices of light or diet bread. Aim for bread with
less than 100 calories per slice.
DAIRY & DAIRY ALTERNATIVES
CRACKERS, SNACKS & ENERGY BARS
Plain non-fat greek yogurt
Kefir (yogurt like drink)
Organic low-fat milk
Enriched almond or soy milk
Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss,
string cheese, or single serving packages
Any unsalted nuts or seeds
Air-popped or light popcorn
Edamame in the pod
Energy bars
Crackers
Hummus
Tips: Limit crackers, pretzels, and chips to 2-3 servings per week.
Always pair with protein such as hummus, cheese, or nuts. Look for
energy bars with less than 200 calories and 20g of sugar and at least 3g
of protein and 3g of fiber. Look for crackers with less than 130 calories
and 4g or less of fat per serving.
MEAT, FISH, POULTRY & PROTEIN
Wild game
Salmon, halibut, tuna, tilapia, shrimp,
catfish, scallops, or crab
Pork loin, pork chops, or pork roast
Chicken or turkey breast or thighs (no skin)
Eggs and 100% egg whites
Lean beef: sirloin, chuck, round, tenderloin, 93% lean (organic and
grass fed is best)
Canned salmon or tuna (in water)
Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunchmeat
Any type of bean, dry or canned low-sodium varieties
Tofu and tempeh
FATS & OILS
Avocado
Olive, grapeseed, walnut, sesame, or flaxseed oil
Butter/spreads: look for products free of trans fats and partially
hydrogenated oils on the ingredient list.
Tips: Light olive oil refers to the flavor, not the calorie content. Always
measure oil and butter. Even if a fat is considered healthy, it’s still very
high in calories and portions need to be controlled.
DRESSINGS, CONDIMENTS & SAUCES
Tips: Look for “Choice” or “Select” cuts of meat rather than “Prime”.
Prime cuts are fattier. Limit intake of highly processed meat and
imitation meat products like sausage, bacon, pepperoni, and hot dogs to
once a week or less.
FROZEN FOODS
All vegetables without sauce
All fruit
Grains and grain medleys
Vinegars: rice, wine, balsamic
All fresh or dried herbs and spices
Mustard
Salsa and chili sauce
Marinara sauce with no high-fructose corn syrup
Lemon and lime juice
Bottled minced garlic and ginger
Low-sodium soy sauce
Tips: Look for products free of MSG, added colors, and high fructose
corn syrup. Look for sauces under 50 calories per serving. Avoid cream
based sauces and dressings like ranch, bleu cheese, and alfredo.
All fruits and vegetables, fresh and frozen, are great choices. Since every meal has one or both, your shopping cart should reflect this.
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Keep It Going
Tips for continued weight loss and maintaining changes
• Keep weighing yourself weekly, even after you’ve reached your goal weight
• Continue keeping a food log. If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t
feel like you have to do it every day.
• Prepare for plateaus. The scale might not budge for a few weeks or even months after some initial weight loss. This is normal and to be expected. It’s the body’s natural process for adjusting to your new lower weight. Stay focused on your long-term goal, celebrate your successes
and changes, and mix up your workouts to help overcome the plateau.
• Calorie adjustments for maintaining weight loss. Once you’ve reached your goal weight, you can increase your calories 100-200 per day
as long as your activity level stays the same
• Treat yourself. Have a non-food reward for each goal you hit such as a massage, a new outfit, or an outing with friends and family
• Use the resources below to find new recipes, get expert advice, and support to stay motivated
Resources
Downloadable Resources from Bowflex™ Website (www.Bowflex.com/Resources)
• Grocery Shopping List for Fridge (Blank Form)
• 7 Day Meal Planning Form
• Additional Dinner Options
• Pre and Post Workout Fueling Guide
Questions & Support
• Ask questions, post suggestions, and connect with our online Bowflex™ Dietitian on the Bowflex Facebook page
Recipes
• www.wholeliving.com
• www.eatingwell.com
• www.whfoods.org
• www.livebetteramerica.org
Online food logs
• www.myfitnesspal.com
• www.loseit.com
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Warranty
Who Is Covered
This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).
What Is Covered
Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives
proper care and maintenance as described in the Product’s Assembly and Owner’s manual. This warranty is good only for authentic, original, legitimate machines manufactured by
Nautilus, Inc. and sold through an authorized agent and used in the United States or Canada.
Terms
•
Frame 2 years
•
Mechanical parts 2 years
•
Electronics 2 years
•
All other components 2 years
•
Labor 90 days
(Labor support does not include the installation of replacement parts involved in the initial product assembly and preventative maintenance services. All repairs covered
under the labor portion of the warranty must be preauthorized by Nautilus.)
How Nautilus Will Support the Warranty
Throughout the terms of the warranty coverage, Nautilus, Inc. will repair any machine that proves to be defective in materials or workmanship. Nautilus reserves the right to replace
the product in the event a repair is not possible. When Nautilus determines replacement is the correct remedy, Nautilus may apply a limited credit reimbursement toward another
Nautilus, Inc. brand Product, at our discretion. This reimbursement may be prorated based on length of ownership. Nautilus, Inc. provides repair service within major metropolitan
areas. Nautilus, Inc. reserves the right to charge the consumer for travel outside these areas. Nautilus, Inc. is not responsible for dealer labor or maintenance charges beyond the
applicable warranty period(s) stated herein. Nautilus, Inc. reserves the right to substitute material, parts or products of equal or better quality if identical materials or products are
not available at the time of service under this warranty. Any replacement of the product under the terms of the Warranty in no way extends the original Warranty period. Any limited
credit reimbursement may be prorated based on length of ownership. THESE REMEDIES ARE THE EXCLUSIVE AND SOLE REMEDIES FOR ANY BREACH OF WARRANTY.
What You Must Do
•
Retain appropriate and acceptable Proof of Purchase.
•
Operate, maintain, and inspect the Product as specified in the Product Documentation (Assembly, Owner’s Manuals, etc.).
•
Product must be used exclusively for the purpose intended.
•
Notify Nautilus within 30 days after detecting an issue with the Product.
•
Install replacement parts or components in accordance with any Nautilus instructions.
•
Perform diagnostic procedures with a trained Nautilus, Inc representative if requested.
What Is Not Covered
•
Damage due to abuse, tampering or modification of the Product, failure to properly follow assembly instructions, maintenance instructions, or safety warnings as stated in the
Product Documentation (Assembly, Owner’s Manuals, etc), damage due to improper storage or the effect of environmental conditions such as moisture or weather, misuse,
mishandling, accident, natural disasters, power surges.
•
A machine placed or used in a commercial or institutional setting. This includes gyms, corporations, work places, clubs, fitness centers and any public or private entity that
has a machine for use by its members, customers, employees or affiliates.
•
Damage caused by exceeding maximum user weights as defined in the Product’s Owner’s manual or warning label.
•
Damage due to normal usage and wear and tear.
•
This warranty does not extend to any territories or countries outside the United States and Canada.
How to Obtain Service
For Products purchased directly from Nautilus, Inc. contact the Nautilus office listed on the Contacts page of the products Owner’s manual. You may be required to return the
defective component to a specified address for repair or inspection, at your expense. Standard ground shipping of any warranty replacement parts will be paid by Nautilus, Inc. For
products purchased from a retailer, you may be asked to contact your retailer for warranty support.
Exclusions
The preceding warranties are the sole and exclusive express warranties made by Nautilus, Inc. They supersede any prior, contrary or additional representations, whether oral or
written. No agent, representative, dealer, person or employee has the authority to alter or increase the obligations or limitations of this warranty. Any implied warranties, including
the WARRANTY OF MERCHANTABILITY and any WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE, are limited in duration to the term of the applicable express warranty
provided above, whichever is longer. Some states do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you.
Limitation of Remedies
EXCEPT AS OTHERWISE REQUIRED BY APPLICABLE LAW, THE PURCHASER’S EXCLUSIVE REMEDY IS LIMITED TO REPAIR OR REPLACEMENT OF ANY COMPONENT DEEMED BY
NAUTILUS, INC. TO BE DEFECTIVE UNDER THE TERMS AND CONDITIONS STATED HEREIN. IN NO EVENT WILL NAUTILUS, INC. BE LIABLE FOR ANY SPECIAL, CONSEQUENTIAL,
INCIDENTAL, INDIRECT OR ECONOMIC DAMAGES, REGARDLESS OF THE THEORY OF LIABILITY (INCLUDING, WITHOUT LIMITATION, PRODUCT LIABILITY, NEGLIGENCE OR OTHER
TORT) OR FOR ANY LOST REVENUE, PROFIT, DATA, PRIVACY OR FOR ANY PUNITIVE DAMAGES ARISING OUT OF OR RELATED TO THE USE OF THE FITNESS MACHINE EVEN IF
NAUTILUS, INC. HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. THIS EXCLUSION AND LIMITATION SHALL APPLY EVEN IF ANY REMEDY FAILS OF ITS ESSENTIAL
PURPOSE. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF CONSEQUENTIAL OR INCIDENTAL TYPE DAMAGES SO THE ABOVE LIMITATION MAY NOT APPLY TO
YOU.
State Laws
This warranty gives you specific legal rights. You may also have other rights, which vary from state to state.
Expirations
If the warranty has expired, Nautilus, Inc. may assist with replacements or repairs to parts and labor, but there will be a charge for these services. Contact a Nautilus® office for
information on post-warranty parts and services. Nautilus® does not guarantee availability of spare parts after expiration of warranty period.
International Purchases
If you purchased your machine outside of the United States consult your local distributor or dealer for warranty coverage.
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