Bowflex TC100 Owner's manual

TC100

ASSEMBLY / OWNER’S MANUAL

Manual en Español

Latino Americano: www.support.nautilus.com

Welcome to the Bowflex

®

TreadClimber

®

cardio machine!

You’re about to experience an incredible workout that can help you lose weight and reshape your entire body so you’ll look and feel better than ever

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Table of Contents

Important Safety Instructions ................................. 3

Safety Warning Labels and Serial Number............. 6

Grounding Instructions ........................................... 7

Emergency Stop Procedure ................................... 7

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Parts ...................................................................... 9

+DUGZDUH7RROV .................................................. 10

$VVHPEO\ ..............................................................11

Moving Your Machine ........................................... 24

Leveling Your Machine ......................................... 24

Features ............................................................... 25

)LWQHVV%DVLFV ...................................................... 32

Operations ............................................................ 39

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3RZHU8S,GOH0RGH .......................................... 39

Initial Setup .......................................................... 40

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Workout Program ................................................ 41

Fitness Score Display ........................................... 41

Pausing or Stopping ............................................ 43

$ZDUGV ................................................................. 43

:RUNRXW&RPSOHWH5HVXOWV ................................ 43

Machine Settings Mode ....................................... 44

Maintenance ......................................................... 45

:DONLQJ%HOW$OLJQPHQW ......................................... 47

7URXEOHVKRRWLQJ .................................................... 50

%RG\:HLJKW/RVV*XLGH ...................................... 52

%X\%DFN*XDUDQWHH ............................................ 62

Warranty ............................................................... 63

To validate warranty support, keep the original proof of purchase and record the following information:

Serial Number __________________________ Date of Purchase ____________________

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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.

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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.

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• 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.

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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.

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• 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.

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• Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s Manual.

• Do all assembly steps in the sequence given. Incorrect assembly can lead to injury or malfunctioning of the machine.

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• Keep the power cord away from heat sources and hot surfaces.

• Do not operate where aerosol products are being used.

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Before using this equipment, obey the following warnings:

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Important Safety Instructions

contact Nautilus Customer Service for replacement stickers.

To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug the power cord from the

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• 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.

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• Connect this machine to a correctly grounded outlet; consult a licensed electrician for assistance.

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• Use caution when you step on and off the machine. Use the supplied foot support platforms for stability before walking on the moving belt.

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• Do not operate this machine outdoors or in moist or wet locations.

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• 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.

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• Keep the walking belt clean and dry.

• Do not drop or put objects into any opening of the machine.

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• Keep your hands on the support Handlebars and stay as near the front of the machine as is comfortable in order to stay in balance on the

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4


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• Use this machine only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.

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5


Safety Warning Labels and Serial Number

CAUTION

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WARNING!

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• Inspect product before use. Do not use if any parts are in need of repair.

• Keep children and pets away from this machine at all times.

• Not intended for use by anyone under 14 years of age.

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• Use caution when you use this equipment or serious injury can occur.

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* Safety Key

Port

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Unplug power cord before you move the machine.

WARNING!

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Contact may cause electrical shock or burn.

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Serial Number

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6


Grounding Instructions

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The electrical wiring must comply with all applicable local and provincial standards and requirements. Incorrect connection of the equipment-grounding conductor can result in a risk of electric shock. Consult a licensed electrician if

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Grounded

Outlet

Grounded

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Grounding Pin

Emergency Stop Procedure ( Safety Key Port )

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:KHQ\RXXVHWKHPDFKLQHRQO\UHPRYHWKH6DIHW\.H\LQDQ emergency. When the key is removed while the machine is in operation, it will stop quickly, which could cause the loss of balance and possible injury.

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machine will end a workout program when the

Safety Key is removed.

7


Specifications / Before Assembly

Maximum User Weight:

Power Requirements:

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Regulatory Approvals:

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Maximum Inclined Treadle Height:

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Assembled Weight:

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31.5” (80 cm)

59”

(149.9 cm)

57” (144.8 cm)

Before Assembly

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Basic Assembly

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• Collect all the pieces necessary for each assembly step.

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• Do not use any power tools for assembly.

Note:

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Machine Mat

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7UHDG&OLPEHU ™ Machine Mat is an optional accessory that helps keep your workout area clear and adds a layer of protection to

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7UHDG&OLPEHU ™ Machine Mat in your selected workout area before you begin assembly.

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8


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DO NOT CUT the Shipping Strap on the Treadle

Assembly until instructed ( * ).

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Leveler

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Tools

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10


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.

Note:

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11


*

2. Slide Packaging Boxes under the Base of the Treadle Assembly and the Treadles

Note: 8VHWKHSDFNDJLQJPDWHULDOVIRUWKLVVWHS7KH%DVHRIWKH7UHDGOH$VVHPEO\VKRXOGEHOHYHODQGWKH7UHDGOHVVKRXOGEHVHFXUHO\ raised.

%R[HVVKRXOGQRWEHLQIURQWRIWKHFURVVEDU

The Treadles do not have a locking mechanism and must be supported safely.

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ÀQJHUVRUKDQGVEHLQJFDXJKWRUSLQFKHG

Be aware that the Drive Belt and the Walking Belts are connected and when either of these parts move the other does as well. In order to avoid possible serious injury, do not allow anything to be caught or pinched by the Drive Belt when the Walking Belts are moved.

12


3. Attach the Left Upright to the Right Upright

Note: Hand tighten hardware.

2

X4

A

B

C

13


12

4. Route the Lower I/O Cable through the Right Upright

Note: Do not crimp the Cable.

14


5. Attach the Upright Assembly to the Treadle Assembly

Note: Do not crimp the Cables.

The Treadles do not have a locking mechanism and must be supported safely.

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X2

A

B

C

D

B

C

15


6. Route the Cables and Attach the Console Assembly to the Handlebar Assembly

Note:

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,QRUGHUWRDYRLGSRVVLEOHVHULRXVLQMXU\ZKHQLQVHUWLQJWKHWXEHHQGVLQWRWKH&RQVROH$VVHPEO\EHFDUHIXOWRDYRLGÀQJHUVRU hands being caught or pinched.

5 mm

X4

F

E

G

1

15

16


7. Place the Junction Covers on the Uprights, Connect the Cables, and Attach the Console /

Handlebar Assembly

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EHLQJFDXJKWRUSLQFKHG%HVXUHWKHH[FHVVOHQJWKRIWKH,2&DEOHJRHVLQWRWKH8SULJKWDQGGRHVQRWJHWFULPSHG

Note: Do not crimp the Cables.

*

+DQGWLJKWHQWKLVKDUGZDUH¿UVWXQWLOLQQHUEROWKROHVDOLJQ

13

*

*

14

X6

C

B

A

17


8. Attach the Foot Rail Covers to the Treadle Assembly

The Walking Belts can abruptly move. To avoid possible serious injury, keep hands away from the edges of the Walking Belts.


16

18


18

H

I

X10

9. Attach the Shocks to Uprights and then Treadles

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7UHDGOHV)XOO\WLJKWHQ

ALL

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The Treadles do not have a locking mechanism and can move freely. Take care not to allow harm or injury to occur when lifting the Treadles.


10

19


X4

J

F

E

10

10. Attach the Rear Cover onto the Treadle Assembly

Note:

+DUGZDUHLVSUHLQVWDOOHGDQGQRWRQWKH+DUGZDUH&DUG

4

#2

*

*

X2

20


11. Safely Tilt the Treadle Assembly and Attach the Side Motor Covers and Levelers

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RWKHUVDUHDOOSK\VLFDOO\ÀWDQGDEOHWRPRYHWKHPDFKLQHVDIHO\

Note: +DUGZDUHLVSUHLQVWDOOHGDQGQRWRQWKH+DUGZDUH&DUG

5HWXUQWKHPDFKLQHXSULJKWDQGUHSHDWRQRSSRVLWHVLGH

7

K

X2

6

21


12. Attach the Rear Step to the Treadle Assembly

X6

L

5

22


13. Connect Power Cord to Treadle Assembly

Note: 7KH7&7UHDG&OLPEHU

¿WQHVVPDFKLQHLVGHVLJQHGWRSOXJGLUHFWO\LQWRDSURSHUO\ZLUHGDQGJURXQGHGWKUHHSURQJ9RXWOHW

,I\RXFRQQHFWWKHPDFKLQHWRDQRXWOHWZLWK*),JURXQGIDXOWLQWHUUXSWRU$)&,DUFIDXOWFLUFXLWLQWHUUXSWPDFKLQHRSHUDWLRQFDQ cause the circuit to trip.

3

14. Final Inspection

Inspect your machine to ensure that all fasteners are tight and components are properly assembled.

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0DQXDO

23


Adjustments

Moving Your Machine

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Your machine can be rolled on the transport wheels to a new location. Lower your machine slowly into

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Do not use the uprights, handlebars, or the Console to lift or move the machine. Injury to you or damage to the machine can occur.

The machine may be moved by one or more persons depending on their physical

DELOLWLHVDQGFDSDFLWLHV0DNHVXUHWKDW\RXDQGRWKHUVDUHDOOSK\VLFDOO\ÀWDQGDEOHWR move the machine safely.

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 should be used below

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)RUVDIHVWRUDJHRIWKHPDFKLQHDQGWRSUHYHQWXQVXSHUYLVHGRSHUDWLRQRIWKHPDFKLQHDOZD\VUHPRYHWKH6DIHW\.H\DQG disconnect the power cord from the wall outlet and the AC input. Place the power cord in a secure location

Leveling Your Machine

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PDFKLQH0DNHVXUHWKH7UHDG&OLPEHU

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DGMXVW

1. Loosen the upper locking nut.

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7LJKWHQWKHXSSHUORFNLQJQXWWRORFNWKHOHYHOHU

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.

13 mm

24


Side Foot

Support Platform

:DONLQJ%HOW*XLGH

:DONLQJ%HOW

5HDU6WHS

7UDQVSRUW:KHHO

Features

Safety Key Port

86%3RUW

0HGLD7UD\03SOD\HUKROGHU

Console

%RWWOH+ROGHU

Handlebars

Easy Step

™

Shock

:DONLQJ%HOW

$GMXVWPHQW%ROW

7UHDGOH

7UDQVSRUW+DQG

%DU

Leveler

Power Switch

25


Console Features

$FWLYH8VHUGLVSOD\

USER ENTER

.1 mph

START

STOP/

PAUSE

.5 mph

User button

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Active User display

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Increase (

c

) / Decrease (

d

) buttons

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ENTER button

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Left (

e

) / Right (

f

) buttons

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START button

Push to start a workout or resume a paused workout.

STOP/PAUSE button

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Speed buttons (Increase and Decrease)

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26


Quick Speed buttons (Increase and Decrease)

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Console Display

Workout Segment display

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USB icon

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Calories display

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Workout Segment display

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“+ 500” icon

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Heart Rate display

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Drink display

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27


Burn display

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GLVSOD\³$)7(5%851$&+,(9('´DQGD7URSK\LFRQLVDZDUGHG

Note:

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DJHYDOXHIRUWKHVHOHFWHG8VHUEHVXUHWRSURJUDPDQGVHOHFWWKHFRUUHFW8VHUSUR¿OH

Fitness Score display

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Note:

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Today’s Awards display

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Note:

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Speed display

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Time display

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7KHPD[LPXPWLPHIRUDZRUNRXWLV

Distance display

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Note:

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Calories per Minute ( or Burn Rate ) display

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USB Charging

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28


Easy Step™ Shocks

<RXU7UHDG&OLPEHU

®

machine uses Easy Step

™

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™

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PHQW7KHFORVHUWKHGLDOLVVHWWRWKH0D[LPXP7UDYHOVHWWLQJWKHPRUHWKH7UHDGOHZLOOPRYH7KLVUHVXOWVLQDPRUH intense workout.

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PRWLRQDSSUR[LPDWHO\LQFKHV%HJLQZLWKHDFK6KRFNVHWZLWKWKHDUURZVDOLJQHG,IWKLVVHWWLQJGRHVQRWPRYHHQRXJK

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HLWKHUGLUHFWLRQLWLVUHFRPPHQGHGQRWWRWXUQWKHGLDOVWKURXJKWKHUHGUDQJH

Do not change the intensity settings of the Shocks during a workout. Stop the workout and step off the machine before you adjust the Shocks.

Note:

'RQRWDOORZWKH7UHDGOHVWRKLWDJDLQVWWKH%DVHRQWKHGRZQVWHS7RUHGXFH7UHDGOHWUDYHOWXUQWKHVHW ting dial toward the Minimum setting or increase the belt speed.

It may be helpful to note your dial setting for future reference when there are multiple users of the machine.

A

easy step

TM

0D[LPXP7UDYHO 0LQLPXP7UDYHO

29


Contact Heart Rate Sensors

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0DQ\IDFWRUVLQÀXHQFHWKHDELOLW\RIWKHVHQVRUVWRGHWHFW\RXUKHDUWUDWHVLJQDO

• 0RYHPHQWRIWKHXSSHUERG\PXVFOHVLQFOXGLQJDUPVSURGXFHVDQHOHFWULFDOVLJQDOPXVFOHDUWLIDFWWKDWFDQLQWHUIHUHZLWKSXOVHGHWHFWLRQ6OLJKW 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.

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• 7KHSUR[LPLW\RIRWKHUHOHFWURQLFPDFKLQHVFDQJHQHUDWHLQWHUIHUHQFH

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30


Heart Rate Calculations

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WUDLQHGUXQQHUVPD\KDYHUHDGLQJVRI%30RUORZHU

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\RXPDLQWDLQ\RXUWDUJHWKHDUWUDWHWKHPRUHIDW\RXUERG\ZLOOEXUQ

Fat-Burning Target Heart Rate

!GE

-AXIMUM(EART2ATE

4ARGET(EART2ATE:ONE

KEEPWITHINTHISRANGE

FOROPTIMUMFATBURNING

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Note:

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31


Fitness Basics

Frequency

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Consistency

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Apparel

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• $WKOHWLFVXSSRUWWKDWSURYLGHVVWDELOLW\DQGFRPIRUW

Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers, feet, or other objects into moving

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Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.

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Warm-Up *

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*

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32


'\QDPLF.QHH+XJ

6WDQGZLWKWKHIHHWWRJHWKHU%ULQJRQHNQHHIRUZDUGDQGXS toward the chest. Place the hands around the shin and pull

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'\QDPLF.QHH.LFN

6WDQGWDOODQGKROGRQHOHJXSZLWKWKHKDQGVDWKLSKHLJKW keeping the knee bent. Hold onto a wall for balance with one

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Dynamic Twist

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KROGWKHDUPVRXWWRWKHVLGHV7ZLVWWKHXSSHUERG\WRRQH side and then the other side as far as comfortably possible.

Each repetition of the sequence should take 1 to 3 seconds.

5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRU times

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ZHLJKWRQWKHEDFNKHHO5HOHDVHWKHVWUHWFKE\UHWXUQLQJ to the start position. Each repetition of the sequence should

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ÀXLGVHTXHQFHRUWLPHV5HSHDWWKHVWUHWFKZLWKWKH

RWKHUOHJ7RXFKDZDOORUKROGRQWRVRPHWKLQJIRUEDODQFHLI necessary.

33


Dynamic Side Reach

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VWUHWFKE\UHWXUQLQJWRWKHVWDUWSRVLWLRQ7KHQUHDFKZLWKWKH other hand to the opposite side. Use the other arm to support

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Workouts

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Steady State workouts

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Interval Training workouts

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• 1 minute walking at a more challenging speed that is approximately 2x faster.


PLQXWHZDONLQJDWDPRUHFKDOOHQJLQJVSHHGWKDWLVDSSUR[LPDWHO\IDVWHU


,QWHUYDO7UDLQLQJZRUNRXWVSURYLGHYDULHW\PD[LPL]HFDORULHEXUQDQGLPSURYH¿WQHVV

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Afterburn Rate

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34


Workout Schedule

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HDFKRIWKHVHVDPSOHZRUNRXWVFKHGXOHVGRQRWPRYHRQWRWKHQH[WZHHNXQWLOWKHFXUUHQWZHHNIHHOVHDVLHUDQGFRPIRUWDEOH

Beginner

:RUNRXW

:RUNRXW

Workout 3

:HHN

Steady State

Steady State

Steady State

Intermediate

:RUNRXW

:RUNRXW

Workout 3

:HHN

Steady State

Steady State

Steady State

Advanced

:RUNRXW

:RUNRXW

Workout 3

:HHN

Steady State

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Steady State

:HHN

Steady State

Steady State

Steady State

:HHN

Steady State

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Steady State

:HHN

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Steady State

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Week 3

Steady State

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Steady State

Week 3

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Steady State

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Week 3

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Steady State

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Week 4

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Steady State

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Week 4

Steady State

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Steady State

Week 4

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Steady State

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35


Workout Log

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Date Shock

Setting

Distance Time Calories Average

Speed

Easy Step

™

Shock label

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(for reference only)

36


Cool-Down *

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Lying Leg Raise

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XSWRZDUGWKHFHLOLQJNHHSLQJWKHNQHHVWUDLJKW3ODFHWKH

KDQGVRUDVWUDSDURXQGWKHWKLJKDQGPRYHWKHOHJFORVHU

WRWKHKHDG+ROGWKHVWUHWFKIRUWRVHFRQGV5HSHDWWKH

VWUHWFKRQWKHRWKHUOHJ.HHSWKHKHDGRQWKHÀRRUDQGGR not round the spine.

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VDPHVLGHKDQGWKHQSXOOWKHKHHOWRZDUGWKHJOXWHDOV+ROG the stretch for 10 to 30 seconds. Lie on the other side and

UHSHDWWKHVWUHWFKZLWKWKHRWKHUOHJ5HPHPEHUWRKROGWKH knees close together.

/\LQJ)LJXUH)RXU

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Seated Twist

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ERG\ZLWKWKHNQHHVVOLJKWO\EHQW3ODFHRQHKDQGRQWKHÀRRU

EHKLQGWKHERG\DQGWKHRWKHUKDQGDFURVVWKHWKLJK7ZLVW the upper body as far as comfortably possible to one side.

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6LWRQWKHÀRRUDQGH[WHQGRQHOHJVWUDLJKWRXWLQIURQWRIWKH body. Place the foot of the other leg across the thigh in the

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*

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37


'\QDPLF+HHO'URS

Place the ball of one foot on the edge of a step or staircase.

Place the other foot slightly in front. Lower the heel of the

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Operations

38


Operations

Before You Start

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Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to

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Shocks.

Note:

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Note:

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Put the power cord alongside the machine, out of your way when you dismount the machine. Avoid stepping on the power cord and plug.

([DPLQHEHORZWKH7UHDGOHVIRUDQ\REMHFWV%HVXUHLWLVFOHDUEHORZWKHPDFKLQH

5. Switch on the power. Power is now supplied to the machine.

6. Straddle the belts and stand on the Side Foot Support Platforms. Put the Safety Key into the Safety Keyhole and clip the Safety Key cord to your clothing.

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DEUXSWVWRS

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The belts will only move after a 3 second, audible beep countdown.

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Power Up / Idle Mode

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The belts will only move after a 3 second, audible beep countdown.

39


Shut Off (Sleep Mode)

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Initial Setup

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• Display Units

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• Erase Workouts

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40


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Workout Program

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Note:

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2. Straddle the belts and stand on the Side Foot Support Platforms. Put the Safety Key into the Safety Keyhole and clip the Safety Key cord to your clothing.

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Note:

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Changing the Walking Belt Speed

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Fitness Score Display

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)LWQHVV6FRUH7KLVYDOXHLVGLVSOD\HGRQWKH)LWQHVV6FRUH'LVSOD\DUHDRIWKH&RQVROH

Note:

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ZKHQDPLQLPXPRIPLQXWHVRUPLOHNPRIGLVWDQFHLVGRQHGXULQJDZRUNRXW,IQRKHDUWUDWHLVVXSSOLHGDQDSSUR[LPDWLRQ based on the User Profile will be used to calculate the score.

41


100

80

60

40

20

100

80

60

40

20

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8VHUZHUHWRLQFUHDVHLQWHQVLW\RYHUWKHVDPHOHQJWKRIDZRUNRXWWKHLUVFRUHZRXOGLQFUHDVH6LQFHWKHVFRUHLVEDVHGRQ920D[HVWLPDWHG

HYHQDVPDOOVFRUHLQFUHDVHVKRZVDVLJQL¿FDQWVKLIWLQWKH8VHU¶V¿WQHVVOHYHO

Note:

$8VHU¶VVFRUHPD\GURSVOLJKWO\LIIDWLJXHLVSUHVHQW:LWKWKHSURSHUFRPELQDWLRQRIH[HUFLVHDQGUHVWD8VHU¶V)LWQHVV6FRUHZLOOULVH

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User Fitness Level Based on Fitness Score

excellent

good high average average low average poor excellent good high average average low average poor

18-25 26-35 36-45 46-55

$JH

42


56-65 65+

Pausing or Stopping a Workout

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3XVK67233$86(WRSDXVHWKHZRUNRXW7KHEHOWVZLOOVORZWRDFRPSOHWHVWRS

Note:

,IDSDXVHGZRUNRXWLVQRWUHVWDUWHGLQPLQXWHVWKHPDFKLQHZLOOHQGWKHZRUNRXWDQG display the workout results.

7RUHVWDUW\RXUZRUNRXWSXVKWKH67$57EXWWRQ7RHQG\RXUZRUNRXWSXVK67233$86(DJDLQ7KH&RQVROHZLOOGLVSOD\\RXUZRUNRXWUHVXOWV

7RSUHYHQWXQVXSHUYLVHGRSHUDWLRQRIWKHPDFKLQHDOZD\VUHPRYHWKH6DIHW\.H\DQGGLVFRQQHFWWKHSRZHUFRUGIURPWKHZDOO outlet and machine AC input. Place the power cord in a secure location.

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FRQ¿UPWKHFKDQJHWRWKH8VHUEHIRUHHQGLQJWKHFXUUHQWZRUNRXW2QFHFRQ¿UPHGWKHZRUNRXWLVHQGHG

Awards

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DXGLEOHVRXQGGLVSOD\WKHQDPHRIWKHDFKLHYHPHQWDQGDFWLYDWHDQ$ZDUGLFRQ7KHUDQJHRI$ZDUGV varies and can span multiple workouts.

• Started Workout

• For every 100 calories burned

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• Completed Workout

• Worked out 3 days in a row

• Worked out 5 days in a row

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Workout Complete / Results

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7KH&RQVROHZLOOWKHQGLVSOD\WKHZRUNRXWUHVXOWV

Note: ,IDZRUNRXWLVFRPSOHWHGZLWKD86%)ODVK'ULYHDOUHDG\LQVHUWHGWKH&RQVROHZLOOQRWH[SRUWWKHQHZ:RUNRXW5HVXOWVXQWLOWKH

&RQVROHH[LWVWKH5HVXOWVPRGHDQGGLVSOD\VWKH3RZHU8S0RGHVFUHHQ If the Console does not receive any further input after 5

PLQXWHVWKH&RQVROHZLOOVKXWRII

43


Machine Settings Mode

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Note:

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Note:

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Note:

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44


Maintenance

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(TXLSPHQWPXVWEHUHJXODUO\H[DPLQHGIRUGDPDJHDQGUHSDLUV7KHRZQHULVUHVSRQVLEOHWRPDNHVXUHWKDWUHJXODUPDLQWHQDQFHLV done. Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be used to maintain and repair the equipment.

To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug the power cord from

WKHZDOORXWOHWDQGRUWKHPDFKLQHDQGZDLWPLQXWHVEHIRUHFOHDQLQJPDLQWDLQLQJRUUHSDLULQJWKHPDFKLQH3ODFHWKHSRZHUFRUGLQD secure location.

Daily:

Weekly:

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Note:

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NOTICE:

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Walking Belt and Deck Lubrication

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PDFKLQHLVHTXLSSHGZLWKDORZPDLQWHQDQFHGHFNDQGEHOWV\VWHP%HOWIULFWLRQFDQDIIHFWWKHIXQFWLRQDQGOLIHRIWKHPDFKLQH

Lubrication Schedule

User Level

Light

Moderate

Heavy

7RWDO:RUNRXW+RXUVSHU:HHN When to Lubricate

less than 3 hours every 3 months

3 to 5 hours

5 or more hours every 2 months every month

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• /XEH1:DON

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45


&DUHIXOO\OLIWHDFKEHOWDQGDSSO\VLOLFRQHOXEULFDQWLQWKHFHQWHURIWKH7UHDGOHGHFNDORQJWKHHQWLUHUHDFKDEOHOHQJWKRIWKHGHFN$SSO\WR

R]RIWKHOXEULFDQWRQWKHGHFNXQGHUQHDWKHDFKEHOW

NOTICE:

spray lubricant or a petroleum based product as this could seriously impact performance.

Note:

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3. Connect the power cord back into the machine and then into the wall outlet.

4. Stay to one side of your machine.

5. Switch on your machine and start the belts at the slowest speed. Let the belts operate for approximately 15 seconds.

6. Switch off your machine.

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,IWKHGHFNVDSSHDUZRUQFRQWDFWD&XVWRPHU6HUYLFH5HSUHVHQWDWLYH

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46


Walking Belt Alignment

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5ROOHURIHDFK7UHDGOH

Adjusting the Walking Belts –

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Note: Do not turn the bolts counterclockwise when you adjust the belt alignment.

Belt Tension Adjustment –

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Note:

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:DONLQJ%HOW

$GMXVWPHQW%ROWV

47


Maintenance Parts

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Left Upright

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5LJKW8SULJKW

Shocks

Power Cord

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5HDU&RYHU

Safety Key

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Left Motor Cover

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5LJKW0RWRU&RYHU

Front Motor Cover

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48


Maintenance Parts (Treadle Assembly)

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,*86%XVKLQJ

Side Foot Support

Platform

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Lower Walking

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$GMXVWPHQW

Screw

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:DONLQJ%HOW

Guide

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Drive Motor

Motor Control

%RDUG

49


Troubleshooting

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8QLWZLOOQRWSRZHUXSWXUQRQVWDUW Outlet

Power cord not plugged in

Power switch turned off

Safety key not plugged in

If problem persists

Speed displayed is not accurate Display set to wrong unit of mea

VXUH(QJOLVK0HWULF

Walking belt misalignment 5HDUEHOWJXLGHV

7UDFNLQJDGMXVWPHQW

Speed dependent grinding or scraping noise

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Hesitation or belt slipping when walking on unit

Knocking noises when unit is operating

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Walking belt tension

Igus bushing

Shock bolts

%HOWVVWRSWXUQLQJZKLOHLQXVH Safety key

Motor overload

Outlet

Things to Check

Safety Key

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,2&DEOHV

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Solution

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GHYLFHH[ODPSLQWRWKHRXWOHW,IRXWOHWLVFRQQHFWHGWRDOLJKWVZLWFK

FKHFNWRPDNHVXUHLWLVRQ,IRXWOHWLVQRWIXQFWLRQLQJ¿QGDZRUNLQJ outlet.

0DNHVXUHWKHSRZHUFRUGLV¿UPO\VHFXUHGWR$&LQOHWRQWKHXQLWDQG

¿UPO\LQVHUWHGLQWRDQRQ*),$)&,ZDOOVRFNHW

0DNHVXUHWKHSRZHUVZLWFKDWWKHULJKWVLGHRIWKHXQLWLVLQWKH³21´ position. Switch will light up red to indicate power is present.

3OXJ6DIHW\.H\LQWR&RQVROH6HH(PHUJHQF\6WRS3URFHGXUH

Contact Customer Service.

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%HOWVVKRXOGULGHRQWRSRIWULDQJXODUEODFNEHOWJXLGHVDWUHDURI treadles.

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RXWLQWKHUHDUWKDQWKH\DUHLQWKHIURQW7KLVPD\YDU\GHSHQGLQJRQ user’s stride. If belt is tracking to one side far enough to cause rubbing

RIEHOWFRQVXOWWKH³$GMXVWLQJWKH:DONLQJ%HOWV´SURFHGXUH

&KHFNZDONLQJEHOWDOLJQPHQW%HOWFRQWDFWZLWKPHWDOJXLGHVXQGHU

7UHDGOHFDQPDNHDORXGJULQGLQJVRXQG,IEHOWVDUHPLVDOLJQHGDGMXVW walking belt.

Contact Customer Care for further assistance.

$GMXVWZDONLQJEHOWWHQVLRQE\IROORZLQJWKH³$GMXVWLQJWKH:DONLQJ%HOW´ procedure.

,INQRFNLQJVRXQGVHHPVWREHFRPLQJGLUHFWO\IURPWKHUHDUUROOHU

FKHFN,JXVZKLWH³KDW´VKDSHGEXVKLQJVDQGUHSODFHLIFUDFNHG

Check and tighten both upper and lower bolts that connect the shocks to the unit.

3OXJ6DIHW\.H\LQWR&RQVROH6HH Emergency Stop Procedure in Safety

:DUQLQJ/DEHOVVHFWLRQ

8QLWPD\EHRYHUORDGHGDQGGUDZLQJWRRPXFKFXUUHQWFDXVLQJXQLW to shut power down to protect motor. Consult belt lubrication schedule

WRGHWHUPLQHLIEHOWVQHHGOXEULFDWLRQFKHFNZDONLQJEHOWWHQVLRQDQG restart unit.

Outlet may not have enough power available for the machine due to

RWKHUGHYLFHVRQVDPHFLUFXLW5HPRYHDQ\GHYLFHVIURPSRZHUFLUFXLW and restart machine.

Insert Safety Key into Safety Key Port on Console.

&RQVXOWOXEULFDWLRQVFKHGXOHDQGDSSO\LIQHFHVVDU\3XVK(17(5EXW ton to exit the notice.

5HVWDUWPDFKLQH,IHUURUSHUVLVWVFRQWDFW&XVWRPHU6HUYLFHIRUIXUWKHU assistance.

Contact Customer Service for further assistance.

50



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29(5663(('´

Motor Covers

Motor Connections

6SHFL¿HGEXWWRQ

0RWRU&RQWURO%RDUG

Cycle power off and allow the machine to cool down for at least 20 min

XWHV%HVXUHWKH0RWRU&RYHUYHQWVDUHIUHHRIGHEULV,ILVVXHUHFXUV contact Customer Service for further assistance.

Contact Customer Service for further assistance.

5HOHDVHVSHFL¿HGEXWWRQ,IHUURUSHUVLVWVPDNHQRWHRIWKHVWXFNEXWWRQ and contact Customer Service for further assistance.

5HVWDUWPDFKLQH,IHUURUSHUVLVWVFRQWDFW&XVWRPHU6HUYLFHIRUIXUWKHU assistance.

51


Bowflex™ Body Weight Loss Guide

Introduction and Overview

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HTXLSPHQWDQGZLOOKHOS\RX

• Lose weight and get lean

• Improve your health and wellness

• Increase your energy and vitality

&RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDPRUDQHZKHDOWKDQGGLHWSODQ6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVV in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calcu-

ODWHGRUPHDVXUHGE\WKHPDFKLQH·VFRPSXWHUIRUUHIHUHQFHSXUSRVHVRQO\7KHKHDUWUDWHGLVSOD\HGRQWKHFRQVROHLVDQDSSUR[L mation and should be used for reference only.

%\IRFXVLQJRQWKHPDLQWKUHHHOHPHQWVRIWKH%RZÀH[%RG\:HLJKW/RVV*XLGHTXDOLW\EDODQFHDQGFRQVLVWHQF\\RX¶OOEHDEOHWRUHDFKDQG

PDLQWDLQ\RXUZHLJKWORVVDQG¿WQHVVJRDOVIRUWKHQH[WVL[ZHHNVDQGEH\RQG

• Quality

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PDMRULW\RI\RXUGLHWIURPIRRGVWKDWKDYHDVLQJOHLQJUHGLHQWIRUH[DPSOHIUXLWVYHJHWDEOHV¿VKOHDQSURWHLQHJJVEHDQVQXWVDQGZKROH

JUDLQVSURYLGHVWKHYLWDPLQVPLQHUDOV¿EHUSURWHLQDQGKHDOWK\IDWV\RXUERG\QHHGV

• Balance

±(DFKRIWKHPHDOVDQGVQDFNVLQWKLVJXLGHKDYHDVRXUFHRI¿EHURUVPDUWFDUERK\GUDWHSURWHLQDQGKHDOWK\IDWWRNHHS\RXU

HQHUJ\OHYHOVFRQVLVWHQWWKURXJKRXWWKHGD\WRIXHO\RXUZRUNRXWV%\KDYLQJWKLVEDODQFH\RX¶OOIHHOIXOOHUORQJHUZKLFKLVFULWLFDOWRZHLJKWORVV success.

• Consistency

±*HWWLQJDERXWWKHVDPHQXPEHURIFDORULHVHDFKGD\LVLPSRUWDQWIRU\RXUPHWDEROLVPDQG\RXUPLQGVHW,I\RXRYHUGRLWRQH

GD\GRQ¶WWU\WRPDNHXSIRULWWKHQH[WGD\E\QRWHDWLQJRUFXWWLQJ\RXUFDORULHVGUDVWLFDOO\*HWULJKWEDFNRQWUDFNE\IROORZLQJWKLVJXLGH

Results & Expectations

5HVXOWVZLOOYDU\GHSHQGLQJRQ\RXUDJHVWDUWLQJZHLJKWDQGH[HUFLVHOHYHO%\DGKHULQJWRDGLHWDQGH[HUFLVHURXWLQH\RXPD\ORVHOEVSHU week and experience increased energy levels.

5 Tips for Long-Term Success

.HHSDIRRGORJ

LQFOXGLQJKXQJHUOHYHOVDQGZDWHULQWDNH)UHHRQOLQHIRRGORJVDQGPRELOHDSSVDUHDYDLODEOHDWZZZP\¿WQHVVSDOFRPDQG www.loseit.com

:HLJKDQGRUWDNHPHDVXUHPHQWVZHHNO\

±QRPRUHDQGQROHVV:HLJKLQJZHHNO\UDWKHUWKDQGDLO\RUHYHU\RWKHUGD\LVEHVW<RX¶OOWUDFN

\RXUSURJUHVVDQGNHHS\RXUVHOILQFKHFNZLWKRXWJHWWLQJGLVFRXUDJHGLIWKHVFDOHGRHVQ¶WPRYHIRUDIHZGD\V$QGUHPHPEHUZHLJKWLVMXVW

DQXPEHUDQGLW¶VLQÀXHQFHGE\PXVFOHJDLQDVZHOODVIDWORVV)HHOLQJKRZ\RXUFORWKHV¿WFDQRIWHQEHDEHWWHULQGLFDWRURISURJUHVVDV\RXU body adapts to exercise and nutrition changes.

3. 0HDVXUHSRUWLRQV

±7RDYRLGSRUWLRQFUHHSXVHPHDVXULQJFXSVDQGVSRRQVIRUJUDLQVULFHSDVWDFHUHDOEHDQVQXWVRLOVDQGGDLU\8VH

WKH3RUWLRQ6L]HV*XLGHIRURWKHUIRRGV

4. Plan ahead

±0DNHDPHDOSODQIRUWKHZHHNRUORJ\RXUIRRGDGD\LQDGYDQFH3ODQQLQJVHWV\RXXSIRUVXFFHVVHVSHFLDOO\IRUVRFLDOHYHQWV and eating out.

Practice your desired long-term habits

±,W¶VHDV\WRMXVWLI\SRRUHDWLQJFKRLFHVZKHQ\RX¶UHRQO\IRFXVHGRQWKHVKRUWWHUP)RFXVRQWKH

ORQJWHUPVDWLVIDFWLRQRIDVOLPPHUKHDOWKLHU\RXUDWKHUWKDQWKHWHPSRUDU\JUDWL¿FDWLRQ\RX¶OOJHWIURPVSOXUJLQJ

How to Use this Guide

• (DWEUHDNIDVWZLWKLQPLQXWHVRIZDNLQJXSDQGEDODQFH\RXUPHDOVDQGVQDFNVWKURXJKRXWWKHGD\

±'RQ¶WJRORQJHUWKDQKRXUVZLWKRXWHDWLQJ

±,I\RX¶UHQRWXVHGWRHDWLQJEUHDNIDVWVWDUWRXWVPDOOZLWKDSLHFHRIIUXLWDQGKDYHVRPHWKLQJHOVHKRXUVODWHU<RXUERG\DGDSWVWR

QRWHDWLQJEUHDNIDVWEXWDVVRRQDV\RXVWDUWHDWLQJHDUO\LQWKHGD\DQGFXWWLQJEDFNRQGLQQHUSRUWLRQV\RX¶OOQRWLFH\RXUKXQJHUZLOO

LQFUHDVH7KLVLVDJRRGVLJQ\RXUPHWDEROLVPLVZRUNLQJ

• 0L[DQGPDWFKPHDORSWLRQV

±6HOHFWRSWLRQIURPWKHDSSURSULDWHPHDOSODQPDOHRUIHPDOHIRUEUHDNIDVWOXQFKDQGGLQQHUSD\LQJFORVHDWWHQWLRQWRSRUWLRQVL]HV

±6HOHFWVQDFNRSWLRQVSHUGD\

±<RXKDYHWKHRSWLRQWRVXEVWLWXWHRQHVQDFNIRURQHWUHDWXQGHUFDORULHV

±8VHWKHPHDOSODQVDPSOHRSWLRQVDQGJURFHU\OLVWWRFUHDWH\RXURZQPHDOVIRUPRUHYDULHW\

52


±<RXFDQVZDSRXWDQ\W\SHRISURWHLQYHJHWDEOHVRUVPDUWFDUEVIRUWKHVXJJHVWHGPHDORSWLRQV)RUH[DPSOH

• 7XUNH\IRUWXQD

• $Q\¿VKRUVHDIRRGIRUFKLFNHQ

• Cooked vegetables instead of salad

• Eat your calories

±&XWRXWKLJKFDORULHEHYHUDJHVOLNHVRGDMXLFHVFRIIHHGULQNVDQGDOFRKRO

±6WLFNZLWKZDWHUXQVZHHWHQHGWHDDQGFRIIHH$LPIRUDPLQLPXPRIR]OLWHUVRIZDWHUSHUGD\WRVWD\ZHOOK\GUDWHG

• ,I\RX·UHVWLOOKXQJU\DIWHURULQEHWZHHQPHDOV

±+DYHDJODVVRIZDWHUDQGZDLWPLQXWHV0DQ\WLPHVZHPLVWDNHWKLUVWRUHYHQERUHGRPIRUKXQJHU:DLWRXWWKHLQLWLDOXUJHWRHDW and sometimes it will pass.

±,I\RX¶UHVWLOOKXQJU\DIWHUZDLWLQJPLQXWHVKDYHDVQDFNRUPLQLPHDOZLWKIUXLWYHJHWDEOHVDQGSURWHLQ

If your goal is muscle gain or strength:

• 8VHWKHVDPHPHDOSODQEXWLQFUHDVHSRUWLRQVL]HVLQWKHVDPHUDWLRVWRLQFUHDVHWKHWRWDOQXPEHURIFDORULHV\RXHDWHYHU\GD\)RUH[DPSOH

LQFUHDVHSRUWLRQVL]HVRISURWHLQDQGVPDUWFDUEVDWPHDOVE\$GGLQJDVQDFNLVDQRWKHURSWLRQWRPHHW\RXUERG\¶VLQFUHDVHGFDORULH needs in order to gain muscle and strength.

• )RFXVRQSRVWZRUNRXWQXWULWLRQE\KDYLQJRQHRI\RXUVQDFNVZLWKLQPLQXWHVDIWHU\RXFRPSOHWH\RXUZRUNRXW0DNHVXUHWRKDYHDFRP

ELQDWLRQRIFDUERK\GUDWHVVXFKDVIUXLWZLWKSURWHLQ\RJXUWPLONRUSURWHLQSRZGHUWRSURPRWHPXVFOHJURZWKDQGUHFRYHU\&KRFRODWHPLONLV also a great option.

Meal Plan Overview

7KHIHPDOHPHDOSODQSURYLGHVDERXWFDORULHVDQGWKHPDOHSODQSURYLGHVDERXWFDORULHVRIKLJKTXDOLW\QXWULWLRQWRQRWRQO\KHOS\RX

ORVHZHLJKWDQGIHHOJUHDWEXWJHWWKHPRVWRXWRI\RXUFDORULHV7KHYLWDPLQVPLQHUDOVDQGDQWLR[LGDQWVIURPHDWLQJPRVWO\ZKROHIRRGVKHOSVXS

SRUWRSWLPDOKHDOWK7KHVHFDORULHOHYHOVZLOOUHVXOWLQKHDOWK\ZHLJKWORVVIRUWKHPDMRULW\RISHRSOH.HHSLQPLQGWKDWHYHU\RQH¶VPHWDEROLVPLVYHU\

GLIIHUHQWGHSHQGLQJRQDJHKHLJKWZHLJKWDFWLYLW\OHYHODQGJHQHWLFV3D\FORVHDWWHQWLRQWR\RXUZHLJKWKXQJHUOHYHOVDQGHQHUJ\DQGDGMXVW\RXU calories if needed.

)ROORZWKHVHJXLGHOLQHVLI\RX·UHRYHU

• ,I\RX¶UHRYHU\RXQHHGIHZHUFDORULHVEHFDXVH\RXUPHWDEROLVPVORZVDV\RXDJH6WLFNZLWKWKUHHPHDOVZLWKRQHRSWLRQDOVQDFNSHUGD\

)ROORZWKHVHJXLGHOLQHVLI\RX·UHXQGHU

• ,I\RX¶UHXQGHU\RXPD\QHHGPRUHFDORULHV$GGDQRWKHUVQDFNLI\RXIHHOORZRQHQHUJ\RUDUHH[WUHPHO\KXQJU\

Breakfast

%UHDNIDVWLQFOXGHVDVPDUWFDUEIUXLWDQGDVRXUFHRISURWHLQZKLFKZLOODOVRKDYHIDW:LWKDEDODQFHRIFDUERK\GUDWHVDQG¿EHUIURPWKHVPDUWFDUE

DQGIUXLWFRPELQHGZLWKSURWHLQDQGIDW\RX¶OOHQHUJL]H\RXUGD\DQGKHOSFRQWUROKXQJHUOHYHOVWKURXJKRXWWKHGD\

Snacks

(DFKVQDFNLVDEDODQFHRIFDUERK\GUDWHVDQGSURWHLQWRNHHS\RXUEORRGVXJDUPRUHFRQVLVWHQWZKLFKPHDQV\RXZRQ¶WH[SHULHQFHKXQJHUDQG energy level spikes and drops.

7KLVKDSSHQVZKHQ\RXKDYHDKLJKFDUERQO\VQDFNOLNHFKLSVFDQG\VRGDFUDFNHUVRUSUHW]HOV

Lunch and Dinner

/XQFKFRPELQHV¿OOLQJ¿EHUIURPYHJHWDEOHVDQGVPDUWFDUEVZLWKDOHDQRUORZIDWSURWHLQ7KHKHDOWK\IDWFDQFRPHHLWKHUIURPWKHSURWHLQDGGHG

GXULQJFRRNLQJQXWVRQDVDODGRUDVDGUHVVLQJRUVDXFHVXFKDVRLODQGYLQHJDUVDODGGUHVVLQJ

53


+HUH¶VDQRYHUYLHZRIZKDWDQLGHDOGD\ORRNVOLNH

6HH3RUWLRQ6L]H*XLGHIRUSURSHUVHUYLQJVL]HV

Breakfast

smart carb veggies

SURWHLQIDW

Snack #1

smart carb protein

Lunch

smart carb protein veggies healthy fat

Snack #2

smart carb protein

Dinner

smart carb protein veggies healthy fat

54


Breakfast Options

)UXLWDQG1XW2DWPHDO

Cook

SODLQRDWVLQZDWHU7RSZLWKIUXLW

QXWVPLONFLQQDPRQDQGKRQH\

(JJ0XIÀQ

&RRNHJJV7RDVW bread and top with 1 slice of

FKHHVHVOLFHRIKDPDQG tomato.

Yogurt Power Parfait

7RS\RJXUW with fruit. Sprinkle with 1 serving

RIQXWVWEVSZKHDWJHUPRU

JURXQGÀD[VHHGWEVSRDWVDQG cinnamon.

On the Go PB & Apple Sandwich

7RDVWEUHDG6SUHDGRQ

SHDQXWEXWWHUWKLQVOLFHVRIòDQ

DSSOHDQGWHDVSRRQRIKRQH\

)UXLW

%HUULHVRUEDQDQD

7RPDWR

Chopped fruit of your choice

Sliced apple

Smart Carb

Plain oats

5HJXODURUTXLFNFRRN

3URWHLQ)DW

Nuts and milk

(QJOLVKPXI¿QRUVDQGZLFKWKLQ (JJKDPDQGFKHHVH

2DWVZKHDWJHUPDQGJURXQG

ÀD[VHHG

6DQGZLFKWKLQEUHDGRUEDJHO thin

Lunch & Dinner Options

Pork Loin, Sweet Potato &

Green Beans

&KLFNHQ6WLU)U\

Flavor with 2 tablespoon teriyaki sauce

Steak Tacos with Side Salad

IRUPDOHVIRUIHPDOHV7RSZLWK

VDOVDFLODQWURDQGVSULQNOHRI shredded cheese

Whole Wheat Pasta with

Shrimp or Cannellini Beans &

0DULQDUD6DXFH

Bunless Burgers with Oven

)ULHV&RUQ 6DODG

*ULOOEXUJHUV%DNHVOLFHGSRWD toes on sprayed cookie sheet for

PLQXWHV#)

Tuna & Avocado Wrap with

9HJHWDEOH6RXS

8VHR]RIWXQDFDQ7RSZLWK

OHWWXFHWRPDWRDYRFDGRDQG mustard.

Lean Protein

Grilled or baked pork loin

Chicken breast or boneless skin less thigh

Flank or sirloin steak

6KULPSIUR]HQRUIUHVKRUFDQ nellini beans

7XQD

Smart Carb

%DNHG6ZHHW3RWDWR

%URZQRUZLOGULFH

Corn tortillas

Whole wheat pasta

OHDQJURXQGEHHIRUWXUNH\ Oven baked fries

+LJK¿EHUZUDS

3ODLQQRQIDW*UHHN\RJXUWDQG nuts

Peanut butter

9HJJLHV

*UHHQ%HDQV

Mixed stir fry vegetables

IUHVKRUIUR]HQ

Salad

Steamed broccoli

&RUQRQWKHFREVLGHVDODG

9HJHWDEOHVRXS

KRPHPDGHRUORZVRGLXP

FDQQHG

55


Smart Carb

1 medium apple

%DE\FDUURWV

1 serving of crackers*

Energy or protein bar with <200 calories*

Snack Options

Protein

DOPRQGV

2 tbsp hummus

1 string cheese

6HHZZZ%RZÀH[FRP5HVRXUFHVIRUEUDQGUHFRPPHQGDWLRQV

Optional Treats

<RXKDYHWKHFKRLFHRIUHSODFLQJ6QDFNZLWKDFDORULHWUHDW<RXFDQKDYHDQRSWLRQDOWUHDWHYHU\GD\EXWIRURSWLPDOKHDOWKLWLVUHFRP

PHQGHGWROLPLWVPDOOVSOXUJHVWRWLPHVSHUZHHN8VHWKHDSSURDFKWKDWZRUNVEHVWIRU\RX+HUHDUHDIHZH[DPSOHV

• òFXSORZIDWLFHFUHDP

• 1 small bag of baked potato chips

• R]RIZLQHRUR]OLJKWEHHU

• FXSVRIDLUSRSSHGRUOLJKWSRSFRUQ

Sample 3 Day Plan

%DVHGRQHDFKRIWKHPHDORSWLRQVOLVWHGDERYHDW\SLFDOGD\SODQFRXOGORRNOLNHWKLV

Breakfast

6QDFN

Lunch

2SWLRQDO6QDFNRU7UHDW

Dinner

'D\

(JJPXI¿Q

'D\

Power yogurt parfait

$SSOHZLWKDOPRQGV 1XW7KLQV

®

VWULQJFKHHVH

7XQD DYRFDGRZUDSZLWKVRXS /HIWRYHUVIURPGLQQHUGD\

òFXSLFHFUHDPEDU

Shrimp pasta

Energy bar

Chicken stir fry

Day 3

)UXLWQXWRDWPHDO

%DE\FDUURWVDQGKXPPXV

/HIWRYHUVIURPGLQQHUGD\

100 calorie bag of light popcorn

%XQOHVVEXUJHUV

56


Portion Size Guide

Each of the items listed are for one serving

FEMALE

PROTEIN

2 eggs

R]FKLFNHQ¿VKOHDQPHDWRUWRIX

FXSEHDQVRUOHQWLOV

1 cup greek yogurt*

R]FKHHVH

+($/7+<)$7

1 egg

R]FKLFNHQ¿VKRUOHDQPHDW

FXSEHDQVRUOHQWLOV

FXSJUHHN\RJXUW

R]FKHHVH

7EOVSQSHDQXWRUQXWEXWWHU

WVSQROLYHÀD[RUZDOQXWRLO

FXSRIQXWV

PHGLXPDYRFDGR

60$57&$5%

FXSFRRNHGJUDLQVFXSUDZRDWVEURZQULFH

TXLQRDSDVWD

1 medium sweet or regular potato

2 corn tortillas

VOLFHRIEUHDGRUOLJKWVOLFHVHTXDOLQJFDORULHV

RUOHVV

HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS

1 tblspn peanut or nut butter*

WVSQROLYHÀD[RUZDOQXWRLO

FXSRUWDEOHVSRRQVRIQXWVDSSUR[DOPRQGV

PHGLXPDYRFDGR

FXSFRRNHGFXSUDZJUDLQV

PHGLXPVZHHWSRWDWRRU regular potato

2 corn tortillas

VOLFHRIEUHDGRUOLJKWVOLFHVHTXDOLQJFDORULHVRU

OHVV

HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS

)58,7

PHGLXPDSSOHRUDQJHRUSHDU

VPDOOEDQDQDOHQJWKRI\RXUKDQG

1 cup berries or chopped fruit

FXSGULHGIUXLWIUHVKRUIUR]HQLVRSWLPDO

9HJHWDEOHV<RXFDQKDYHXQOLPLWHGYHJHWDEOHVH[FHSWIRUSHDVDQGFRUQVWLFNZLWKFXSVHUYLQJ

FXSVVSLQDFKRUOHWWXFH FXSSHGKDQGV

1 cup raw vegetables

FXSFRRNHGYHJHWDEOHV

R]ORZVRGLXPYHJHWDEOHMXLFH

OPTIONAL TREATS

FXSORZIDWLFHFUHDP

1 small bag of baked potato chips

R]GDUNFKRFRODWH

R]RIZLQHRUR]OLJKWEHHU

FXSVDLUSRSSHGRUOLJKWSRSFRUQ

* some foods are a combination of protein and carbs or protein and fat

1 cup = baseball

1/2 cup = lightbulb

1 oz or 2 tbsp

= golf ball

1/4 cup nuts

= Altoids tin

3 oz chicken or meat

= deck of cards

1 medium potato

= computer mouse

1 medium piece of fruit = tennis ball

1 -1/2 oz cheese

= 3 dice

57


Grocery List

BREAD & GRAINS

ZKROHZKHDWEUHDG

Sprouted grain breads

/LJKWRUZKROHZKHDWHQJOLVKPXI¿QV

Sandwich or bagel thins

&RUQRUORZFDUEZKROHZKHDWWRUWLOODV

+LJK¿EHUZUDSV

3ODLQRDWVPLQXWHRUROGIDVKLRQHG

:KROHJUDLQVEURZQULFHEXOJDUEDUOH\TXLQRDFRXVFRXV

7LSV/RRNIRUZKROHZKHDWDVWKH¿UVWLQJUHGLHQW/RRNIRUJRI

¿EHUSHUVOLFHRUJSHUVOLFHVRIOLJKWRUGLHWEUHDG$LPIRUEUHDGZLWK less than 100 calories per slice.

'$,5< '$,5<$/7(51$7,9(6

3ODLQQRQIDWJUHHN\RJXUW

.H¿U\RJXUWOLNHGULQN

2UJDQLFORZIDWPLON

Enriched almond or soy milk

&KHHVHIHWDSDUPHVDQPR]]DUHOODOLJKWKDYDUWLSURYRORQHVZLVV

VWULQJFKHHVHRUVLQJOHVHUYLQJSDFNDJHV

0($7),6+328/75< 3527(,1

Wild game

6DOPRQKDOLEXWWXQDWLODSLDVKULPS

FDW¿VKVFDOORSVRUFUDE

3RUNORLQSRUNFKRSVRUSRUNURDVW

&KLFNHQRUWXUNH\EUHDVWRUWKLJKVQRVNLQ

(JJVDQGHJJZKLWHV

/HDQEHHIVLUORLQFKXFNURXQGWHQGHUORLQOHDQRUJDQLFDQG

JUDVVIHGLVEHVW

&DQQHGVDOPRQRUWXQDLQZDWHU

1LWUDWHIUHHUHGXFHGVRGLXPKDPWXUNH\FKLFNHQRUURDVWEHHIOXQFK meat

$Q\W\SHRIEHDQGU\RUFDQQHGORZVRGLXPYDULHWLHV

7RIXDQGWHPSHK

7LSV/RRNIRU³&KRLFH´RU³6HOHFW´FXWVRIPHDWUDWKHUWKDQ³3ULPH´

Prime cuts are fattier. Limit intake of highly processed meat and

LPLWDWLRQPHDWSURGXFWVOLNHVDXVDJHEDFRQSHSSHURQLDQGKRWGRJVWR once a week or less.

)52=(1)22'6

$OOYHJHWDEOHVZLWKRXWVDXFH

$OOIUXLW

Grains and grain medleys

&5$&.(5661$&.6 (1(5*<%$56

$Q\XQVDOWHGQXWVRUVHHGV

$LUSRSSHGRUOLJKWSRSFRUQ

Edamame in the pod

Energy bars

Crackers

Hummus

7LSV/LPLWFUDFNHUVSUHW]HOVDQGFKLSVWRVHUYLQJVSHUZHHN

$OZD\VSDLUZLWKSURWHLQVXFKDVKXPPXVFKHHVHRUQXWV/RRNIRU energy bars with less than 200 calories and 20g of sugar and at least 3g

RISURWHLQDQGJRI¿EHU/RRNIRUFUDFNHUVZLWKOHVVWKDQFDORULHV and 4g or less of fat per serving.

)$76 2,/6

$YRFDGR

2OLYHJUDSHVHHGZDOQXWVHVDPHRUÀD[VHHGRLO

%XWWHUVSUHDGVORRNIRUSURGXFWVIUHHRIWUDQVIDWVDQGSDUWLDOO\ hydrogenated oils on the ingredient list.

7LSV/LJKWROLYHRLOUHIHUVWRWKHÀDYRUQRWWKHFDORULHFRQWHQW$OZD\V

PHDVXUHRLODQGEXWWHU(YHQLIDIDWLVFRQVLGHUHGKHDOWK\LW¶VVWLOOYHU\ high in calories and portions need to be controlled.

'5(66,1*6&21',0(176 6$8&(6

9LQHJDUVULFHZLQHEDOVDPLF

$OOIUHVKRUGULHGKHUEVDQGVSLFHV

Mustard

Salsa and chili sauce

0DULQDUDVDXFHZLWKQRKLJKIUXFWRVHFRUQV\UXS

Lemon and lime juice

%RWWOHGPLQFHGJDUOLFDQGJLQJHU

/RZVRGLXPVR\VDXFH

7LSV/RRNIRUSURGXFWVIUHHRI06*DGGHGFRORUVDQGKLJKIUXFWRVH

FRUQV\UXS/RRNIRUVDXFHVXQGHUFDORULHVSHUVHUYLQJ$YRLGFUHDP

EDVHGVDXFHVDQGGUHVVLQJVOLNHUDQFKEOHXFKHHVHDQGDOIUHGR

$OOIUXLWVDQGYHJHWDEOHVIUHVKDQGIUR]HQDUHJUHDWFKRLFHV6LQFHHYHU\PHDOKDVRQHRUERWK\RXUVKRSSLQJFDUWVKRXOGUHÀHFWWKLV

58


Keep It Going

Tips for continued weight loss and maintaining changes

• .HHSZHLJKLQJ\RXUVHOIZHHNO\

HYHQDIWHU\RX¶YHUHDFKHG\RXUJRDOZHLJKW

• Continue keeping a food log.

,I\RXKDYH\RXUPHDOSODQZHOOHVWDEOLVKHGORJ\RXUIRRGHYHU\RWKHUZHHNWRNHHS\RXUVHOIRQWUDFN'RQ¶W feel like you have to do it every day.

• Prepare for plateaus.

7KHVFDOHPLJKWQRWEXGJHIRUDIHZZHHNVRUHYHQPRQWKVDIWHUVRPHLQLWLDOZHLJKWORVV7KLVLVQRUPDODQGWREHH[

SHFWHG,W¶VWKHERG\¶VQDWXUDOSURFHVVIRUDGMXVWLQJWR\RXUQHZORZHUZHLJKW6WD\IRFXVHGRQ\RXUORQJWHUPJRDOFHOHEUDWH\RXUVXFFHVVHV

DQGFKDQJHVDQGPL[XS\RXUZRUNRXWVWRKHOSRYHUFRPHWKHSODWHDX

• Calorie adjustments for maintaining weight loss.

2QFH\RX¶YHUHDFKHG\RXUJRDOZHLJKW\RXFDQLQFUHDVH\RXUFDORULHVSHUGD\ as long as your activity level stays the same

• Treat yourself.

+DYHDQRQIRRGUHZDUGIRUHDFKJRDO\RXKLWVXFKDVDPDVVDJHDQHZRXW¿WRUDQRXWLQJZLWKIULHQGVDQGIDPLO\

• Use the resources below

WR¿QGQHZUHFLSHVJHWH[SHUWDGYLFHDQGVXSSRUWWRVWD\PRWLYDWHG

Resources

'RZQORDGDEOH5HVRXUFHVIURP%RZÁH[:HEVLWH

ZZZ%RZÀH[FRP5HVRXUFHV

• *URFHU\6KRSSLQJ/LVWIRU)ULGJH%ODQN)RUP

• 7 Day Meal Planning Form

• $GGLWLRQDO'LQQHU2SWLRQV

• Pre and Post Workout Fueling Guide

Questions & Support

• $VNTXHVWLRQVSRVWVXJJHVWLRQVDQGFRQQHFWZLWKRXURQOLQH%RZÀH['LHWLWLDQRQWKH%RZÀH[)DFHERRNSDJH

Recipes

• www.wholeliving.com

• www.eatingwell.com

• www.whfoods.org

• www.livebetteramerica.org

Online food logs

• ZZZP\¿WQHVVSDOFRP

• www.loseit.com

59


60


61


Buy Back Guarantee

:HZDQW\RXWRNQRZWKDW\RXU7UHDG&OLPEHU

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Note: You are responsible for return shipping and for any damage or loss to merchandise that occur during return shipment. Nautilus recommends that you obtain tracking numbers and insure your shipment.

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62


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.

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•

Terms

•

•

Frame

Mechanical parts

Electronics

Shocks

2 years

2 years

2 years

2 years

•

•

Motor

All other components

2 years

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.

63


EN

8007947. 061518.E

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