Bowflex | Max Trainer Max Total | Owner's Manual | Bowflex Max Trainer Max Total Owner's manual

Bowflex Max Trainer Max Total Owner's manual
O WN E R ’S / A SSE MB LY M A N UA L
Table of Contents / Registration
Important Safety Instructions
Safety Warning Labels / Serial Number
Specifications
Before Assembly
Parts
Hardware
Tools
Assembly
Moving the Machine
Leveling the Machine
3
5
6
6
7
8
8
9
21
21
Features
Console Features
Workout with Other Apps
Heart Rate Armband
Fitness Basics
22
23
26
28
30
Operations
Mounting / Dismounting
Initial Set-Up
Getting Started
Fitness Assessment Program
Power Up / Idle Mode
Warm Up Mode
Workout Programs
Paused / Results / Cool Down Mode
Maintenance
Maintenance Parts
Troubleshooting
Body Weight Loss Plan
Buy Back Guarantee
Warranty (US/Canada only)
36
36
37
37
38
38
38
39
41
42
43
45
47
58
59
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase __________________________
If purchased in US/Canada: To register your product warranty, go to: www.bowflex.com/register or call 1 (800) 605–3369.
If purchased outside US/Canada: To register your product warranty, contact your local distributor.
For details regarding product warranty or if you have questions or problems with your product, please contact your local distributor. To find your local
distributor, go to: www.nautilusinternational.com
Nautilus, Inc., 5415 Centerpoint Parkway, Groveport, OH 43125 USA, www.NautilusInc.com - Customer Service: North America (800) 605-3369,
csnls@nautilus.com | Nautilus (Shanghai) Fitness Equipments Co, Ltd, Room 1701 &1702, 1018 Changning Road, Changning District, Shanghai,
China 200042, www.nautilus.cn - 86 21 6115 9668 | outside U.S. www.nautilusinternational.com | Printed in China | © 2019 Nautilus, Inc. | Bowflex,
the Bowflex logo, Nautilus, the Nautilus logo, Schwinn, SelectTech, Max Trainer, Max Total, and Max Intelligence are trademarks owned or licensed
by Nautilus, Inc., registered or otherwise protected by common law in the U.S. and other countries. Polar®, OwnCode®, Android™, Google Play™,
and Nut Thins® are trademarks of their respective owners. Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other
countries. App Store is a service mark of Apple 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.
ORIGINAL MANUAL - ENGLISH VERSION ONLY
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 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.
•
To reduce the risk of electrical shock or unattended/unsupervised usage, 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 machine for damage to power cord, loose parts or signs of wear. Do not use if found in this condition. If
purchased in US/Canada, contact Customer Service for repair information. If purchased outside US/Canada, contact your local distributor 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
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 labels become loose, unreadable or dislodged,
R
replace the labels. If purchased in US/Canada, contact Customer Service for replacement labels. If purchased outside US/Canada,
contact your local distributor for them.
•
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. If purchased in US/Canada, contact Customer Service for repair information. If purchased outside US/Canada, contact your local
distributor for repair information.
•
Maximum user weight limit: 136 kg (300 lbs.). Do not use if you are over this weight.
•
This machine is for home use only. Do not place or use the machine 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.
•
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 0.6 m (24”) 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.
•
This appliance is not intended for use by persons with reduced physical, sensory or mental capabilities, or lack of knowledge, unless they have
been given supervision or instruction concerning use of the appliance by a person responsible for their safety. Keep children under the age of 14
away from this machine.
•
Children should be supervised to ensure that they do not play with the appliance.
4
Assembly / Owner’s Manual
Safety Warning Labels and Serial Number
WARNING!
• 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 136 kg. (300 lbs)
• This machine is for home use only.
• Consult a physician prior to using any exercise equipment.
(Label on machine is available in English and French Canadian
only.)
Product Specification Label and Serial Number Label
(under Right Stabilizer Shroud)
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: This 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:
136 kg ( 300 lbs.)
Total Surface Area (footprint) of equipment: 9648.8 cm2 (1494.5 in2)
Maximum Pedal Height:
48.5 cm ( 19.1 inches )
Machine Weight:
67.1 kg (148 lbs.)
Power Requirements:
(AC Adaptor)
Input Voltage:
Output Voltage:
100-240V AC, 50-60Hz, 1.5A
12V DC, 3A
Heart Rate Armband:
Console:
65.5”
(166.4 cm)
49”
(124.5 cm)
30.5”
(77.5 cm)
1 Lithium battery (not replaceable)
1 Lithium battery (not replaceable)
DO NOT dispose of this product as refuse. This product is to be recycled. For
proper disposal of this product, please follow the prescribed methods at an
approved waste center.
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 199.4 cm (78.5”) x 246.4 cm
2.46m (97”)
(97”). 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
0.6m
fitness machine.
( 24” )
Basic Assembly Tips
Follow these basic points when you assemble your
machine:
• Read and understand the “Important Safety Instructions” before assembly.
1.99m
(78.5”)
0.6m
( 24” )
0.6m
( 24” )
• 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.
0.6m
( 24” )
• 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 errors. If possible, put your Bowfle™ Max Trainer™ Machine Mat in your selected workout area before you begin assembly.
To order the optional machine mat, contact Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/
Canada).
6
Assembly / Owner’s Manual
Parts
( 2 Boxes )
Box 1
Item
Qty
1
1
Frame
2
1
Shroud, Rear
3
2
Foot Pad Insert
4
2
Foot Pad
1
2
Description
3
4
Box 2
5
8
6
19
7
22
18
10
21
11
9
20
13
17
12
11
14
15
15
16
A decal has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly.
Item
Qty
5
1
6
7
Description
Item
Qty
Bluetooth Heart Rate Armband
14
1
Stabilizer Assembly
1
Console Assembly
15
2
Pedal
1
Console Rear Cover
16
4
Leveler
8
1
Static Handlebar Cap
17
2
Cap
9
1
Static Handlebar Assembly
18
1
Rail Assembly
10
1
Dynamic Handlebar, Left
19
1
Dynamic Handlebar, Right
®
Description
11
2
Leg
20
1
Hardware Card
12
1
Stabilizer Shroud, Left
21
1
AC Adapter
13
1
Stabilizer Shroud, Right
22
1
Manual Kit
7
Assembly / Owner’s Manual
Hardware / Tools
A
B
C
D
E
F
G
H
Item
Qty
Description
A
6
Socket Head Hex Screw, M8x1.25x20 Black
I
J
K
L
M
Item
Qty
I
2
Wave Washer, 17.2x22
N
O
P
Description
B
6
Lock Washer, M8x14.8 Black
J
4
Socket Head Hex Screw, M8x1.25x55 Black
C
12
Washer, Flat M8x18 Black
K
4
Lock Nut, M8 Black
D
4
Socket Head Hex Screw, M10x1.5x25 Black
L
8
Flat Socket Head Hex Screw, M6x1.0x30 Black
E
4
Washer, Flat M10x23 Black
M
4
Socket Head Hex Screw, M6x1.0x20 CL10.9 Black
F
1
Pan Phillips Screw, M5x0.8x20 Black
N
10
Lock Washer, M6x14.8 Black
G
2
Washer, Flat M8x24 Black
O
4
Washer, Flat M6x13 Black
H
2
Cap
P
6
Socket Head Hex Screw, M6x1.0x20 CL12.9 Black
Note: Select pieces of Hardware have been provided as spares on the Hardware Card. Be aware that there may be remaining Hardware
after the proper assembly of your machine.
Tools
Included #2
4 mm
5 mm
6 mm
8 mm
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
B
A
18
X2
13mm
9
Assembly / Owner’s Manual
2. Attach Levelers to the Stabilizer Assembly
14
X4
16
10
Assembly / Owner’s Manual
3. 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
D
E
11
Assembly / Owner’s Manual
4. Attach Stabilizer Shrouds to the Frame Assembly
13
12
12
Assembly / Owner’s Manual
5. 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
F
#2
17
17
13
Assembly / Owner’s Manual
6. 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
I
11
11
X2
A
H
B G
6mm
14
Assembly / Owner’s Manual
7. 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.
13mm
X4
C
X4
C
J
6mm
15
15
Assembly / Owner’s Manual
K
15
8. Attach the Foot Platforms and Foot Pads to the Pedals
X2
4mm
X8
L
3
4
3
4
16
Assembly / Owner’s Manual
9. Cut the Shipping Zip-Tie that Secures the Cables, Connect the Cables, and Attach the Static Handlebar
Assembly
NOTICE: Do not let the Cables drop into the Frame Assembly. Do not cut or crimp the Console Cables. Be sure to fully connect the cable
connectors. Once all hardware has been hand tightened, fully tighten the hardware with the 5mm hex wrench.
9
X4
O
N
M
17
Assembly / Owner’s Manual
10. Remove the Rear Console Cover and Hardware from the Console Assembly. Connect the Cables and
Place the Console onto the Static Handlebar. With the Excess of the Cables Pushed into the Static Handlebar, Pivot the Console Assembly Downward and Secure It to the Static Handlebars
NOTICE: Do not cut or crimp the Cables. Each Cable connector (3-pin, 4-pin, 5-pin and 12-pin) has a corresponding end connector with that
many openings. Be sure to fully connect the cable connectors. * Hardware is not supplied on the Hardware Card.
7
X4
6
*
6
*
*
*
*
*
7
8
18
Assembly / Owner’s Manual
11. 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. Be sure to fully tighten the hardware.
19
10
X6
P
N
5mm
19
Assembly / Owner’s Manual
12. Connect the AC Adapter to the Frame Assembly
NOTICE: Be sure to use the appropriate AC Adapter plug for your region.
21
13. Final Inspection
Inspect your machine to ensure that all hardware is tight and components are properly assembled.
Note: Remove any protective covers from the face of the Console. Remove the plastic scratch guard strips from Rails.
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.
20
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 Main Bar of the Static Handlebar Assembly to carefully tilt the
machine toward you onto the transport rollers. Be sure not to grab the
Console Display.
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: Be 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.
21
Assembly / Owner’s Manual
Features
A
A
Console
B
Speakers
C
Media / Entertainment Notch
D
Tray
E
Resistance Level Knob
F
Static Handlebars
G
Contact Heart Rate (CHR) Sensors
H
Water Bottle Holder
I
Resistance Fan
J
Power Connector
K
Transport Roller
L
Roller
M
Rail Assembly
N
Leveler
O
Pedal
P
Dynamic Handlebars
Q
USB Port
R
Bluetooth® Connectivity (not shown)
Q
B
DC
E
F G
P
H
I
J
K
O
L
M
N
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.
9:41 AM
PN
100%
Profile Name
PROGRAMS
Max 7 Interval
Max 14 Interval
FITNESS ASSESSMENT
7:00
Max 21 Min Interval
21:00
Upper Body Interval
14:00
Fat Burn
15:00
Calorie Burn
15:00
Stairs
Console Display
7:00
Stairs
7:00
7:00
STA RT
100
Manual
JOURNAL
Variable
WORKOUTS
HOME
CHANNEL
PROFILE
Status LED
Resistance Level Knob
Status LED Ring
22
Assembly / Owner’s Manual
Console Features
The Bowflex™ Max Total™ machine uses the Bowflex™ Max Intelligence™ App as the central component of the machine.
A Wifi connection is required to use your Bowflex™ Max Total™ machine. If you do not have a Wifi connection available, contact your Bowflex™ Max
Trainer™ Representative immediately for further assistance.
Note: Your Console may not look exactly as the provided images. These images are to be used only as a guide to use your machine.
Console Display
The Console Display shows the workout measurements, current options, and is the communication portal for the Bowflex™ Max Intelligence™ App.
The Display can be touched to make selections on the screen or to simply wake up the Console from Sleep Mode.
Status LED and Status LED Ring
The Status LED and Status LED Ring show if the Console is activated and starting up/operating correctly (LED is on), if the battery is being initially
charged (LED turns off briefly every 2 seconds), or if the Console is experiencing an error (LED is blinking quickly) and should be restarted.
Note: For the initial Start-up or after a long period of storage, the Console can take up to 3 minutes to activate and shift into a deep charge mode.
Resistance Level Knob
Console Display from WORKOUTS tab (Benefit Mode Program selected)
PROGRAMS tab
Bowflex™ Radio icon
Volume / Heart Rate Device icon
FITNESS ASSESSMENT tab
Profile display
9:41 AM
100%
Profile Name
PN
PROGRAMS
Max 7 Interval
Target Coaching, or Max Interval,
Programs
Benefit Mode Programs
FITNESS ASSESSMENT
7:00
Max 14 Interval
14:00
Max 21 Min Interval
21:00
Upper Body Interval
14:00
Fat Burn
15:00
Calorie Burn
15:00
20
Stairs
30
JOURNAL
JOURNAL tab
Currently Selected Workout
Stairs
10
40
7:00
S TART
Benefit Zone / Burn Rate
display
100
Variable
WORKOUTS
WORKOUTS tab
Workout Profile
Goal Display
7:00
0
Manual
Bluetooth® Heart Rate
Device Connected icon
HOME
HOME tab
CHANNEL
CHANNEL tab
PROFILE
PROFILE tab
Turn the Knob to adjust the resistance level. Clockwise will increase the value, counter-clockwise will decrease the value.
Profile display
The Profile display shows the selected user profile. A user profile is always selected. To select or create a new user profile, tap on the Profile display
and the options will be displayed.
Note: For more accurate calorie counts and Burn Rate Targets, be sure to create your User Profile.
23
Assembly / Owner’s Manual
Bluetooth® Heart Rate Device Connected display
Display shows when a device is paired with a Bluetooth® Heart Rate Strap.
FITNESS ASSESSMENT tab
Tap to select the Fitness Assessment program. The results from this workout will be used to create the custom workouts* for each profile user.
PROGRAMS tab
Tap to select a standard program.
Bowflex™ Radio *
Icon used to connect to Bowflex™ Radio.
Volume / Heart Rate Device icon
Icon that accesses Volume Control (tab that contains volume levels for Master volume, Coaching Voice*, Video*, and Celebrations) and lists the
available Bluetooth® Heart Rate Sensor Devices.
Target Coaching Programs
Target Coaching Programs suggest a calorie burn rate as a target during the workout. The Burn Rate Target Range activates to show the burn rate
target during the workout. The Workout Profile display is Calorie Burn Rate during a Target Coaching Program.
Benefit Mode Programs
Benefit Mode Programs suggest a wide range of calorie burn rate for the workout. The Workout Profile display shows Resistance Level during a
Benefit Mode Program.
Workout Profile display
The Workout Profile display area shows the course profile of the program. Each column in the profile shows one workout segment. The higher the
column, the higher the intensity of the workout.
During a Target Coaching Program, the Workout Profile shows the target level of Burn Rate. During a Benefit Mode Program, the Workout Profile
shows the level of resistance. The Console will adjust the Resistance Level during the workout.
Workout Profile
The Workout Profile shows the course profile of the workout program. The higher the segments of the workout program, the more intense the
workout.
Goal display
The Goal display shows the total workout time or the total calories for a non-interval workout. During an Interval workout, the Goal display counts
down the time until the end of the workout. This display will be blank during a Manual workout. When the goal is time based, the clock icon is
displayed. Use the Subtraction (-) or Addition (+) buttons to modify the Goal display.
* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Max
Intelligence™ app. The Max Intelligence™ subscription must be purchased separately by downloading the Max Intelligence™ app onto your phone
or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This
feature may not be available in all countries.
24
Assembly / Owner’s Manual
9:41 AM
PN
PROGRAMS
FITNESS ASSESSMENT
"Endurance" Benefit Zone
Benefit Zone display
A suggested Burn Rate Target Zone to gain the full benefits from the current workout; Fat Burn,
Max 7 Interval
7:00
Endurance, and Performance Zones.
Calorie Burn or Fat Burn programs
"Fat Burn" Benefit Zone
100%
Profile Name
Max 14 Interval
14:00
20
Manual program
Max 21 Min Interval
"Endurance" Benefit Zone
21:00
Stairs program
"Performance" Benefit Zone
Upper Body Interval
14:00
Fat Burn
15:00
Stairs
10
Calorie Burn
15:00
START button
Starts the selected Program workout, or resumes a paused workout. Tap to accept the displayed
Stairs
7:00
value for an option.
Manual
30
40
7:00
S TA RT
0
100
Variable
STOP button
Ends a paused workout, or goes to the Home Tab.
"Fat Burn" Benefit Zone
JOURNAL
WORKOUTS
HOME
"Performance" Benefit
Zone
CHANNEL
PROFILE
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. As either of those values increase, the Burn Rate will increase.
Console Display with Target Coaching
Program
Burn Rate Target range
PN
Profile Name
Burn Rate Target range
The Burn Rate Target range is a workout coach based on the settings of the selected User
PROGRAMS
FITNESS ASSESSMENT
Profile. A range of red segments are activated during a workout. The first of the red segments in
Maximum
Burn Rate marker
the range is a suggested beginner level, with the higher segments being for a more advanced
Max 7 Interval
7:00
fitness user. The Intensity of the range is based on the Workout Profi
le Display.
9:41 AM
14 Interval
14:00
Note: Be sure the User Profile is current for a more exact calorieMaxburn
rate and suggested
target range.
Max 21 Min Interval
Upper Body Interval
14:00
The Target Range is a suggested workout level, and should
only be followed
if
your physical fitness level allows.
Fat Burn
15:00
Calorie Burn
20
21:00
30
Max 14 Min Interval
10
40
14:00
15:00
During an Interval workout, the SPRINT segment will be the red segment, and the RECOVER
segment will be green segment.
Stairs
7:00
S TA RT
0
Manual
100%
100
Variable
Maximum Burn Rate marker
The Maximum Burn Rate marker is an indicator that shows the highest rate of calorie burn
achieved during the current workout.
JOURNAL
WORKOUTS
Burn Rate display
HOME
CHANNEL
PROFILE
SPRINT
The high Intensity segment of an Interval workout. During an Interval workout, the active segment shifts between the SPRINT and RECOVER segments with an audible confirmation, counting the time down for the currently active segment.
RECOVER
The reduced output workout segment of an Interval workout, counting down until the next SPRINT segment.
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Stairs
Manual
JOURNAL
7:00
S TART
Variable
WORKOUTS
HOME
CHANNEL
PROFILE
JOURNAL tab
Displays the Workout Totals and Achievements for the selected User Profile.
WORKOUTS tab
Displays the workout programs available on the machine.
HOME tab
The start-up screen for the current User Profile.
CHANNEL tab
Displays the available media provided over a Wfii connection.
PROFILE tab
Modification options available for the current User Profile.
Workout Value / Results
Time (Total) display
The Total Time display counts up until the workout is ended.
Interval Count
During an Interval workout, the Interval Count displays the count of the currently active Interval and the total number of Intervals for the workout.
Calories (Total) display
The Total Calories display shows the estimated calories that have been burned during the workout.
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).
Heart Rate
The Heart Rate display shows the heart rate in beats per minute (BPM) supplied from the contact heart rate sensors or a Bluetooth® heart rate
device. 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.
RPM
The RPM display field shows the machine revolutions per minute (pedal speed).
Resistance Level
The Resistance Level display field shows the current Resistance Level. The higher the Resistance Level, the harder it will be to the Pedals.
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Using the Bowflex™ Max Intelligence™ App on your Portable Device (Optional)
Though the Bowflex™ Max Intelligence™ App keeps track of all your workouts, along with your total calories burned, time, and more on the machine, you can also access all of your information remotely on your own device. Simply download the App to your device and access your profile.
1.
Download the free app, named “Bowflex™ Max Intelligence™ App ". The app is available on Google Play™ and the App Store.
Note: For a complete list of supported devices, review the app on the App Store or Google Play™.
2.
Follow the instructions on the app to sync your device to your Bowflex™ Max Intelligence™ account.
When your device has access to the account, you will be able to review workouts, coaching tips*, and upcoming workouts.
Workout with Other Apps
This fitness machine has integrated Bluetooth® connectivity which allows it to work with a number of digital partners. For our latest list of supported
partners, please visit: bowflex.com/max-trainer-app.html
USB Charging
If a USB Device is attached to the USB Port, the Port will attempt to charge the Device. The power supplied from the USB Port may not be enough to
operate the Device and charge it at the same time.
Media Rack (Optional Accessory)
An optional accessory can be added to your fitness machine that will hold additional media above the Console. The
optional Media Rack easily attaches to your machine, adding more space for media and devices.
To order the optional Media Rack, contact Customer Service (if in US/Canada) or your local distributor (if outside US/
Canada).
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.
Use the values calculated or measured by the machine’s computer for reference purposes only.
* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Max
Intelligence™ app. The Max Intelligence™ subscription must be purchased separately by downloading the Max Intelligence™ app onto your phone
or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This
feature may not be available in all countries.
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Bluetooth® Heart Rate Armband
Your fitness machine is provided with a Bluetooth® Heart Rate Armband. When the Bluetooth® Heart Rate Armband is connected, the Console will
display the Bluetooth® Connected icon.
If you have a pacemaker or other implanted electronic device, consult your doctor before using a Bluetooth® armband or other
Bluetooth® heart rate monitor.
The Heart Rate Armband should be worn on the upper portion of your forearm, with the Heart Rate Sensor to the inside of your forearm. It should be
snug enough not to move around on your arm, but not so tight that it restricts blood circulation.
Note: B
e sure to remove the protective cover from the Heart Rate Sensor before use.
1.Put the Bluetooth® Heart Rate Armband onto the upper portion of your forearm.
2.
Push the On/Off LED button on the Heart Rate Armband to activate it. The LED will flash blue quickly, indicating that the armband has been
activated.
3.
he LED will flash blue slowly when a heart rate is detected. The Bluetooth® Heart Rate Device Connected icon will activate on the Console
T
when connected. You are ready to workout.
At the end of your workout, push the On/Off LED button to disconnect and deactivate your Heart Rate Armband.
If you press the On/Off LED button and the LED flashes red several times, the battery is low and should be charged. To charge the Bluetooth® Heart
Rate Armband, connect the Charging Cable to the Charging Terminals on the inside of the Sensor. Connect the Charging Cable to a powered USB
Port. The LED will flash red and green while charging. When fully charged, the LED will be green continuously.
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.
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.
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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
70+
Age
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
Speakers
To play audio through the speakers on your machine, open an App and stream the audio across the Wifi connection.
Note: Though
your machine is Bluetooth® enabled, it is unable to receive and play audio across a Bluetooth® connection from your device or
stream audio from the machine to your Bluetooth® device (such as Bluetooth® headphones).
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Fitness Basics
Frequency
To maintain good health, lose weight and improve your cardiovascular endurance, try and 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.
A great place to start your new exercise routine is to perform the Fitness Assessment workout on the Bowflex™ Max Intelligence™ App. The Fitness
Assessment workout provides your current physical level, allowing it to create custom workouts* for you. 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.
* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Max
Intelligence™ app. The Max Intelligence™ subscription must be purchased separately by downloading the Max Intelligence™ app onto your phone
or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This
feature may not be available in all countries.
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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 can help
you build exercise confidence, stamina and endurance.
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. 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 “SPRINT” and 8 “RECOVER” segments to create an Interval workout. During a “SPRINT”
segment, push yourself to a level of high calorie burn that can be repeated for the 8 segments. Then during the “RECOVER” segments, allow yourself to decrease the intensity and prepare for the next “SPRINT” 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 can provide variety, increase calorie burn, and improve fitness.
The Bowflex™ Max Trainer™ cardio machine is designed to be low impact, and both Steady State and Interval Training workouts should feel more
comfortable than 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 an intense Max Interval workout.
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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.
* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.
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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
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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 Handlebars to work out other parts of your upper body.
Hand Placement (Grip Selection)
This fitness machine is equipped with multiple Handlebars which allow for a variety of different types of workouts. 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 Dynamic Handlebars allow for a variety of upper body workouts. When starting out, place your hands where it feels most comfortable and stable
on the Dynamic Handlebars.
The Static Handlebars below the Console Assembly can also be used to add stability during a workout, as well as provide your heart rate.
For a workout focused on legs, lean in until your forearms run along the Aerobars with your hands upward. When leaning in, be aware of the motion
of the Dynamic Handlebars during the workout.
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 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.
Initial Set-Up
1.Plug in the machine to a functioning wall outlet. The machine will start up, and the red Status LED will activate.
If the Status LED turns off briefly every 2 seconds, then the Console needs to charge before the machine can start. The Console will charge for
about 60 minutes.
Note: The Console may go to sleep if it does not receive any input after charging. Touch the screen of the Console to wake up the machine.
2.
When charged, the machine will activate and display the Congratulations-Connect Wifi screen. Tap on Connect.
Note: A Wifi connection is required to use your Bowflex™ Max Total™ machine. If you do not have a Wifi connection available, contact your
Bowflex™ Max Trainer™ Representative immediately for further assistance.
3.
The Console will display the list of available Wifi connections. Tap on the desired Wifi connection, and enter the password. Tap on Connect.
4.
The Console will test and connect to the Wifi connection.
If the Console displays an Update Available screen, tap on the Agree button. The Console will update the software.
5.
With a Wifi connection established, tap on Back.
6.
The Console will open the Bowflex™ Max Intelligence™ App. Tap on Get Started.
7.
he Console will display the options screen. Click on the Log In option. Follow the prompts to register your new fitness machine. When registraT
tion is completed, your fitness machine is now ready for use.
Note: The Bowflex™ Max Total™ machine must be registered using a Wifi connection. Once the initial registration and configuration is completed, the machine can be operated without a Wifi connection. However, only the basic workouts and functions will be available for use.
All coaching*, custom workouts*, and workout videos* are only available through a Wifi connection.
8.
The Console will display the Home tab. The Home tab will encourage you to do a Max 14 Minute workout or to get a custom workout*.
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.
Note: If the Console does not turn on after connecting the power, the Console may need to be charged to be able to activate. Charge the Console until it is able to activate.
4.If you use a Heart Rate Monitor, follow the Heart Rate Monitor directions.
5.To mount the machine, move the Pedals until the one nearest you is in the lowest position.
* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Max
Intelligence™ app. The Max Intelligence™ subscription must be purchased separately by downloading the Max Intelligence™ app onto your phone
or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This
feature may not be available in all countries.
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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.
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.
You are now in position to begin a workout.
Note: When operating the Bowflex™ Max Trainer™ machine, be sure the Legs are moving in the direction as shown on the Crank Cover.
Power-Up / Home Tab
The Console will enter Power-Up / Home Tab if it is plugged into a power source, the Console display is touched, the Resistance Level Knob is
turned, or if it receives a signal from the RPM sensor as a result of pedaling the machine.
Note: If the Status LED turns off briefly every 2 seconds, then the Console needs to charge before the machine can start. The Console will
charge for about 60 minutes.
FITNESS ASSESSMENT Program
The Fitness Assessment program is one Warm Up segment followed with 4 Intervals (Sprint followed by Recover). How you perform during the
Sprint Intervals, based on the requests made by the Console, will inform the machine of your current fitness level. Be sure to follow the requests and
perform them to the best of your abilities. The Console will create your custom workouts* based on the results of this workout.
1.
Warm Up segment - Adjust the resistance level until comfortable using the machine. After 1 minute at this comfortable pace, the Console will
display the "START" button. Tap START when ready for the first Sprint Interval.
2.
First Sprint Interval - Hit your top speed for 5 seconds. This will define your maximum burn rate.
3.
First Recover Interval - Drop your pace to where you can easily talk while still breathing. After 1.5 minutes at this pace, the Console will display
the "START" button for the next Sprint Interval. Tap START when ready.
4.
Second Sprint Interval = The red lights are your 90% maximum burn rate range. Keep the Burn Rate Needle within the 90% maximum burn rate
range for as long as possible. The Sprint Interval ends when the Needle is not in the range.
5.
Second Recover Interval - Drop your pace to where you can easily talk while still breathing. After 1.5 minutes, the Console will display the
"START" button. Tap START when ready for the next Sprint Interval.
6.
Third Sprint Interval = The red Target Burn Rate lights are your 50% maximum burn rate range. Keep the Burn Rate Needle within the red light
range for as long as possible. The Sprint Interval ends when the Needle is not in the range.
7.
Third Recover Interval - Drop your pace to where you can easily talk while still breathing. After 1.5 minutes, the Console will display the
"START" button. Tap START when ready for the next Sprint Interval.
8.
Fourth Sprint Interval = The red Target Burn Rate lights are your 75% maximum burn rate range. Keep the Burn Rate Needle within the red light
range for as long as possible. The Sprint Interval ends when the Needle is not in the range.
9.
Fourth Recover Interval - Drop your pace to where you can easily talk while still breathing. After 1.5 minutes at this pace, the workout will stop.
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Assembly / Owner’s Manual
Upper Body
Max 7 Interval
Calorie B
Workout Programs
The standard Workout Programs are organized into two different styles of Workouts: Target Coaching Workouts and Benefit Mode Workouts. Both
types of Workouts are accessed from the WORKOUTS tab.
Max 14 Interval
TARGET COACHING WORKOUTS (Max Interval)
Target Coaching Workouts suggest a Burn Rate Target for the User with the Burn Rate Target Range. The Burn Rate Target is based from the profile
of the Workout Program. The higher the column, the more intense the Burn Rate Target segment.
Fat Bu
Stair
The Max Interval Programs are workouts that alternate from intense bursts of output ( “SPRINT” ), to a slower paced, ‘catch your breath’ time period
( “RECOVER” ), both of which are repeated over the number of intervals. The Workout Profile display shows the Burn Rate Target for the Interval
program. For additional details, reference the "MAX 14 INTERVAL Program" section of the manual.
Max 14 Interval
Max 7 Interval
Max 7 Interval (4 Intervals)
Max 14 Interval (8 Intervals)
Max 21 Min Interval
Max 21 Minute Interval (12 Intervals)
Calorie
Manu
Max 21 Min Interval
Max 14 Interval
To start a Max Interval Workout Program:
1.
Stand on the machine.
2.
Confirm that your User Profile is selected. Change if necessary.
Stair
Note: During the workout, the Console will show the Target Range based on the selected User Profile settings.
3.
From the WORKOUTS tab, select a Max Interval workout.
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 range will also activate and sweep up to the recommended Burn Rate.
The first Interval segment is a “SPRINT” segment that lasts for a shorter period of time. Safely push yourself to get the Burn Rate display into
the Burn Rate Target (red segments) and keep it in the range until the time reaches 00:00.
Note: The Burn Rate Target Range is provided only as a suggested target. The Range provides a lesser target, and allows a User to progress
to the higher segments in the range as their fitness level increases.
Max 21 Min Interval
During the last 3 seconds of the “SPRINT” segment, the Console will begin an audible countdown.
5.
Manu
As the time reaches “00:00”, the Console will make the third audible confirmation and the next segment of the workout, the “RECOVER” segment, will begin.
The Burn Rate Target will shift from red to green and sweep to a reduced Burn Rate. During the RECOVER segment, continue to work out but
at a lower Intensity.
During the last 3 seconds of the “RECOVER” segment, the Console will begin an audible countdown.
6.
As the time reaches “00:00”, the Console will make an audible confirmation and shift to the next “SPRINT” segment. This is the completion of
the first Interval.
The shift from “SPRINT” to “RECOVER” segments will repeat for the total number of intervals for the workout.
7.
When the last “RECOVER” segment is completed, the Console will display ”WORKOUT COMPLETE”, and then show the workout results. The
Console will display the time for each “SPRINT” segment, along with TOTAL TIME. If there is no input for 5 minutes, the Console will automatically go into Sleep Mode.
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Assembly / Owner’s Manual
Burn
UpperFat
Body
Interval
Fat Burn
Fat Burn
The Console will adjust the Resistance Level to follow the Workout Profile Display.
terval
Note: If the Resistance Level is adjusted during a workout, the profile of the Workout Program will change.
Upper Body Interval
BENEFIT MODE WORKOUTS
Benefit Mode Workouts show the course profile of the program in Resistance Levels. Each column in the profile shows one workout segment. The
higher the column, the higher the resistance level. During a Benefit Mode workout, the Benefit Zone display suggests a Burn Rate Target range to
optimize the program.
Upper Body Interval
Calorie Burn
Fat Burn
Fat Burn (6
segments)
Calorie
Burn
Calorie Burn
Calorie Burn (6 segments)
nterval
Fat Burn
Stairs (6 segments) Stairs
(use the "Fat Burn" Benefit Zone)
(use the "Fat Burn" Benefit Zone)
Stairs
StairsBurn
Calorie
(use the "Performance" Benefit Zone)
Calorie Burn
n Interval Manual
Manual (use the "Endurance" Benefit Zone)
The Manual workout program is an open-ended workout that tracks the total workout time. During a Manual workout, the Workout Profile Display
shows the Resistance Level.
Manual
Note: Because of the open-ended design of the Manual workout, the Add Time button is disabled.
Manual
Stairs
Stairs
To start a Benefit Mode Workout Program:
1.
Stand on the machine.
2.
From the WORKOUTS tab, push the desired Workout Program button.
3.
Adjust the Goal Value of the Workout Program, if necessary.
4.
Tap the START button to begin the selected Workout Program.
Manual
The Console displays where you are on the Workout Profile with the Active Segment. As you workout, the Console updates the Workout Profile to
show the Burn Rate (CAL/MIN) that you performed. At the end of the workout, the Console will show the original Workout Profile with your Burn Rate
profile together so you can compare your performance.
Manual
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Assembly / Owner’s Manual
Active Segment of Workout
100
CAL/MIN
40
30
20
10
Completed Intervals of Workout
(Burn Rate)
Remaining Intervals (Resistance)
Paused / Results / Cool Down Mode
1.
To Pause a workout, stop pedaling during the workout.
Note: The Console will automatically pause if there is no RPM signal for 5 seconds.
When paused, the Console will briefly show the Paused image. It will then display the Play button.
2.
To continue the workout, begin pedaling or tap the Play button.
To end the workout before completing it, tap the STOP button. After the workout, the Console will display the workout result values (Total Time,
Interval Count, Total Calories, Average Burn Rate, Average Heart Rate, Average RPM, and Average Resistance Level).
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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, replace the labels. If purchased in US/Canada, contact
Customer Service for replacement labels. If purchased outside US/Canada, contact your local distributor for them.
To reduce the risk of electrical shock or unattended/unsupervised usage, 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.
Apply silicone lubricant to a dry cloth and wipe the rails to eliminate roller noise.
Silicone lubricant is not intended for human consumption. Keep out of reach of children. Store
in a safe place.
Note: Do not use petroleum based products.
Monthly
or after 20
hours:
Make sure all bolts and screws are tight. Tighten as necessary.
NOTICE: If necessary, only use a mild dish soap with a soft cloth to clean the Console. Do not clean with a petroleum based solvent,
automotive cleaner, or any product that contains ammonia. Do not clean the Console in direct sunlight or at high temperatures
Be sure to keep the Console free of moisture.
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Assembly / Owner’s Manual
Maintenance Parts
A
D
B
AA
C
E
Y
W
I
H
Z
F
G
G
J
I
NN
R
X
V
K
T
S
M
L
U
Q
J
P
K
M
L
P
O
N
BB
N
N
LL
CC
KK
N
DD
EE
MM
JJ
II
HH
FF
GG
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Assembly / Owner’s Manual
A
Console Assembly
O
Stabilizer
CC
Drive Pulley, Upper
B
Console Rear Cover
P
Transport Wheel
DD
Drive Belt
C
Static Handlebars
Q
Stabilizer Shroud, Left
EE
Tensioner
D
Static Handlebar Cap
R
Shroud, Left Fan
FF
Fan Assembly
E
Upper Shroud
S
Fan Assembly Inserts
GG
Speed Sensor
F
Shroud, Left
T
Frame Assembly
HH
Disc Brake
G
Crank Cover
U
Rail Assembly
II
Fan Belt
H
Dynamic Handlebar, Right
V
Shroud, Right Fan
JJ
Drive Pulley, Lower
I
Leg
W
Shroud, Right
KK
Crank Arm
J
Roller
X
Stabilizer Shroud, Right
LL
Upper Power Assembly
K
Pedal
Y
Shroud, Rear
MM
AC Adapter
L
Foot Pad
Z
Cap
NN
Power Inlet
M
Foot Pad Insert
AA
Dynamic Handlebar, Left
N
Leveler
BB
Arm Drive Assembly
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Assembly / Owner’s Manual
Troubleshooting
Condition/Problem
No display/partial display/unit
will not turn on
Things to Check
Solution
Console in sleep mode
Push the Resistance Level Knob or move handlebars to wake up Console.
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 Status LED and Status
LED Ring
If Status LED and Status LED Ring are:
- on (solid), then the Console is starting up. May take up to 3 minutes.
- briefly turns off every 2 seconds, then the battery is initial charging for 60
minutes
- blinking quickly, then Console is experiencing an error. Restart machine.
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.
If the above steps do not resolve the problem, contact Customer Service (if
inside US/Canada) or your local distributor (if outside US/Canada).
Console display will not turn off
Console
Push the outer button on the back of the Console to de-activate the display.
Note: The outer button MUST be pushed to turn on the Console display..
No response on Console
when Resistance Level Knob
is pushed or rotated/ screen
touched
Resistance Level Knob
Push and rotate the Resistance Level Knob to see if Console responds.
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.
If the above steps do not resolve the problem, contact Customer Service (if
inside US/Canada) or your local distributor (if outside US/Canada).
No speed/RPM reading/
Console shuts off (enters sleep
mode) while in use
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.
Check Motor Control Board
(MCB) connections
Be sure all cables are connected securely and oriented properly to MCB.
If tests reveal no other issues, contact Customer Service (if inside US/
Canada) or your local distributor (if outside US/Canada).
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Assembly / Owner’s Manual
Condition/Problem
Things to Check
Unit operates but Bluetooth
Heart Rate (HR) not displayed
®
Solution
Bluetooth HR device
Fully charge HR device and activate. Be sure any protective cover has been
removed from HR sensors. Make sure sensors are directly against skin and
contact area is wet.
Heart Rate Strap Batteries
If HR device has replaceable batteries, install new batteries (the provided
heart rate armband does not have replacement batteries).
Interference
Try moving unit away from sources of interference (TV, Microwave, etc).
Replace HR device
If interference is eliminated and HR does not function, replace HR device.
®
If the above steps do not resolve the problem, contact Customer Service (if
inside US/Canada) or your local distributor (if outside US/Canada).
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 Service (if inside US/
Canada) or your local distributor (if outside US/Canada).
Machine seems to release
Pedals for a moment during
operation
Belt slip
Contact Customer Service (if inside US/Canada) or your local distributor (if
outside US/Canada).
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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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Assembly / Owner’s Manual
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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Assembly / Owner’s Manual
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
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
Day 3
Portion Size Guide
Portion Samples:
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*
1 cup = baseball
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
1/2 cup = lightbulb
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 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)
1 oz or 2 tbsp
= golf ball
1/4 cup nuts
= Altoids tin
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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Buy Back Guarantee
( if purchased in US/Canada )
We want you to know that your Bowflex™ Max Trainer™ machine is a superior product. Your satisfaction is guaranteed. If, for any reason, you are
not 100% satisfied with your Bowflex™ Max Trainer™ machine, please follow the instructions below to return your merchandise and receive a refund
of the purchase price, less shipping and handling.
This Bowflex™ Max Trainer™ Buy Back Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc. This guarantee
does not apply to sales made by dealers, retailers, or distributors.
1. Call a Bowflex™ Max Trainer™ Representative at 1-800-605-3369 for a Return Authorization Number (RMA). An RMA will be granted if:
a. The Bowflex™ Max Trainer™ exercise machine was purchased directly from Nautilus, Inc.
b. The request to return the product is within 6 weeks of the delivery date of your merchandise.
2. If an RMA is granted, the following instructions will prevent delays in the processing of your refund.
a. The merchandise must be returned to the address given to you at the time of the Return Authorization Call.
b. All returned merchandise must be properly packaged in good condition, preferably in the original boxes.
c. The exterior of the boxes should be marked clearly with:
Return Authorization Number
Your Name
Your Address
Your Phone Number
d. Additionally, a piece of paper with your name, address and phone number or copies of your original invoice should be placed
in each box of merchandise.
e. Your RMA number is time sensitive. Your shipment must be post marked within two weeks from the date the Bowflex™ Max
Trainer™ Representative issued the Return Authorization Number.
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.
Unauthorized Returns
Nautilus, Inc. defines an unauthorized return as any merchandise returned to our facilities without a valid and current Return Merchandise Authorization (RMA) number issued by Nautilus. Failure to properly mark packages with a valid RMA number, or allowing an RMA number to expire, will
cause Nautilus, Inc. to consider a return unauthorized. Any merchandise returned without a RMA number will not be subject to a refund or credit and
Nautilus will discard the product. The customer assumes all shipping and handling charges for any unauthorized return.
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( if purchased in US/Canada )
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
Warranty terms for products purchased in US/Canada are as stated below.
•
Frame 3 years
•
Parts 3 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. The customer will be responsible for a minimal trip charge.)
For warranty & service of products purchased outside US/Canada, please contact your local distributor. To find your local international distributor, go to:
www.nautilusinternational.com
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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