Bowflex | Results Series BXE116 Elliptical | Owner's Manual | Bowflex Results Series BXE116 Elliptical Owner's manual

Bowflex Results Series BXE116 Elliptical Owner's manual
BXE116
ASSEMBLY / OWNER’S MANUAL
Manual en Español
Latino Americano:
www.support.nautilus.com
Welcome to the Bowflex® BXE116 fitness machine!
You’re about to experience an incredible workout that can help you lose weight and reshape your entire body so you’ll look and feel better than ever
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8VHWKLV0DQXDODVDJXLGHWRJHWWLQJVWDUWHGRQ\RXU%RZÀH[® workouts and for tips to keep your machine well maintained.
Yours in Health,
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Table of Contents
Important Safety Instructions ................................. 3
Safety Warning Labels and Serial Number............. 5
Grounding Instructions ........................................... 6
6SHFL¿FDWLRQV%HIRUH$VVHPEO\ ........................... 7
Parts ...................................................................... 8
+DUGZDUH7RROV.................................................... 9
$VVHPEO\ ............................................................. 10
Moving Your Machine ........................................... 24
Leveling Your Machine ......................................... 24
Features ............................................................... 25
&RQQHFWLYLW\ZLWKWKH)LWQHVV$SS ........................ 29
)LWQHVV%DVLFV ...................................................... 32
Operations ............................................................ 39
$GMXVWLQJWKH3HGDOV ............................................ 39
Mounting and Dismounting .................................. 39
3RZHU8S,GOH0RGH .......................................... 40
Initial Setup .......................................................... 40
8VHU3UR¿OHV ........................................................ 40
Workout Programs ............................................... 41
Pausing or Stopping ............................................ 44
:RUNRXW&RPSOHWH5HVXOWV ................................ 44
Fitness Score Display .......................................... 45
Celebrations ........................................................ 46
Machine Settings Mode ....................................... 47
Maintenance ......................................................... 48
Maintenance Parts................................................ 49
7URXEOHVKRRWLQJ .................................................... 50
%RG\:HLJKW/RVV*XLGH ...................................... 53
Warranty ............................................................... 63
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________ Date of Purchase ____________________
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Or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) 605–3369.
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and Universal are trademarks owned by or licensed to Nautilus, Inc. Loctite®, Polar®, OwnCode®$QGURLGŒ*RRJOH3OD\ŒDQG1XW7KLQV® are
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marks by Nautilus, Inc. is under license.
2
Assembly / Owner’s Manual
Important Safety Instructions
When using an electrical appliance, basic precautions should always be followed, including the following:
This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.
Obey the following warnings:
Read and understand all Warnings on this machine.
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for future reference.
To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug this machine from the
electrical outlet immediately after using and before cleaning.
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• Keep bystanders and children away from the product you are assembling at all times.
• Do not connect power supply to the machine until instructed to do so.
• 7KHPDFKLQHVKRXOGQHYHUEHOHIWXQDWWHQGHGZKHQSOXJJHGLQ8QSOXJIURPRXWOHWZKHQQRWLQXVHDQGEHIRUHSXWWLQJRQRUWDNLQJRIISDUWV
• %HIRUHHDFKXVHH[DPLQHWKHPDFKLQHIRUGDPDJHWRSRZHUFRUGORRVHSDUWVRUVLJQVRIZHDU'RQRWXVHLIIRXQGLQWKLVFRQGLWLRQ&RQWDFW
Nautilus Customer Service for repair information.
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• Do not assemble this machine outdoors or in a wet or moist location.
• Make sure assembly is done in an appropriate work space away from foot traffic and exposure to bystanders.
• Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not
do steps that involve heavy lifting or awkward movements on your own.
• Set up this machine on a solid, level, horizontal surface.
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• 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.
• Use this machine only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.
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• Connect this machine to a properly grounded outlet only (see Grounding Instructions).
• Keep the power cord away from heat sources and hot surfaces.
• Do no operate where aerosol products are being used.
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• Silicone lubricant is not intended for human consumption. Keep out of reach of children. Store in a safe place.
• 6$9(7+(6(,16758&7,216
3
Assembly / Owner’s Manual
Before using this equipment, obey the following warnings:
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Read and understand all Warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged,
contact Nautilus Customer Service for replacement stickers.
To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug the power cord from the
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power cord in a secure location.
• Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children.
• Not intended for use by anyone under 14 years of age.
• Consult a physician before you start an exercise program. 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.
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condition. Contact Nautilus Customer Service for repair information.
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• Connect this machine to a correctly grounded outlet; consult a licensed electrician for assistance.
• Do not let liquids touch the electronic controller. If it does, the controller must be inspected and tested for safety by an approved technician before
it can be used again.
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exercise equipment.
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• Set up and operate this machine on a solid, level, horizontal surface.
• Make the Foot 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.
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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.
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• Keep the Foot Pedals and Handlebars clean and dry.
• Perform all regular and periodic maintenance procedures recommended in the Owner’s Manual.
• 'RQRWGURSRUSXWREMHFWVLQWRDQ\RSHQLQJRIWKHPDFKLQH
• Keep power cord away from heat source and hot surfaces.
• 7KLVPDFKLQHPXVWEHFRQQHFWHGWRDQDSSURSULDWHGHGLFDWHGHOHFWULFDOFLUFXLW1RWKLQJHOVHPXVWEHFRQQHFWHGWRWKHFLUFXLW
• Connect this machine to a correctly grounded outlet; consult a licensed electrician for assistance.
• Do not operate where aerosol products are being used.
• ([HUFLVHRQWKLVPDFKLQHUHTXLUHVFRRUGLQDWLRQDQGEDODQFH%HVXUHWRDQWLFLSDWHWKDWFKDQJHVLQVSHHGLQFOLQHDQJOHDQGUHVLVWDQFHOHYHOFDQ
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• $PDFKLQHVKRXOGQHYHUEHOHIWXQDWWHQGHGZKHQSOXJJHGLQ8QSOXJIURPRXWOHWZKHQQRWLQXVHDQGEHIRUHSXWWLQJRQRUWDNLQJRIISDUWV
• Use this machine only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.
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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.
4
Assembly / Owner’s Manual
Safety Warning Labels and Serial Number
WARNING!
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while using this machine.
• Keep children and pets away.
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and safety information.
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should be used for reference only.
• Not intended for use by anyone under 14 years of
age.
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lbs (170 kg.)
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• Consult a physician prior to using any exercise
equipment.
WARNING!
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Serial Number
5
Assembly / Owner’s Manual
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Grounding Instructions
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plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.
Safety Warning Labels and Serial Number
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electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug
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This machine is for use on a nominal 120-V circuit, and has a grounding plug that looks like the plug illustrated below. A temporary
adapter that looks like the adapter illustrated may be used to connect this plug to a 2-pole receptacle as shown if a properly
grounded outlet is not available.
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screw must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used, it must be held in
place by a metal screw.
Grounded
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authority to operate the equipment.
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cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation.
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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
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• 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.
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6
Assembly / Owner’s Manual
Specifications / Before Assembly
Maximum User Weight:
375 lbs. (170 kg)
Maximum Pedal Height - with full incline: 29” ( 73.7 cm)
Machine Weight:
approx. 263 lbs (119 kg)
Power Requirements:
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+HDUW5DWH&KHVW6WUDS 70”
(177.8 cm)
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31” (78.8 cm)
77” (196.6 cm)
Before Assembly
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into consideration the height of the user and the maximum incline of the elliptical machine.
Basic Assembly
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• Collect all the pieces necessary for each assembly step.
• Using the recommended wrenches, turn the bolts and nuts to the right (clockwise) to tighten, and the left (counterclockwise) to loosen, unless
instructed otherwise.
• When attaching 2 pieces, lightly lift and look through the bolt holes to help insert the bolt through the holes.
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• Do not use any power tools for assembly.
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breaker.
Machine Mat
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machine mat provides a non-slip, rubber surface which limits static discharge and reduces the possibility of display errors. If possible, put your
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7
Assembly / Owner’s Manual
Parts
14
27
1
28
13
26
2
29
4
15
25
12
16
22
24
11
5
3
23
10
21
9
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17
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16
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Document Kit
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Power Cord
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Lower Handlebar, Left
6
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21
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Pivot Cover, Left Interior
7
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Leg, Left
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Upper Handlebar, Left
8
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Pedal, Left
23
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Front Stabilizer
9
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Cap
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Upper Shroud, Left
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27
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Console Mast Collar
13
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Static Handlebars
28
1
Chest Strap
29
1
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14
1
Console Shroud
15
1
Console Mast
8
Assembly / Owner’s Manual
Description
Hardware / Tools
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Description
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after the proper assembly of your machine.
Tools
Included
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6mm - long
(recommended)
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13mm
15mm
19mm
9
Assembly / Owner’s Manual
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.
1. Safely Remove the Stabilizing Block(*) and Attach the Front Stabilizer to Frame Assembly
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hands being caught or pinched.
16
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23
10
Assembly / Owner’s Manual
2. Attach Rail Assembly to Frame Assembly
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Note: Do not fully tighten until all hardware has been installed. Some parts can be slightly shifted to assist with alignment.
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11
Assembly / Owner’s Manual
3. Connect Cables and Attach Console Mast to Frame Assembly
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12
Assembly / Owner’s Manual
4. Route Handlebar Cables through Upper Shrouds and Attach the Upper Shrouds and Tray
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26
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24
13
Assembly / Owner’s Manual
5. Attach Legs and then the Caps to Frame Assembly
9
10
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9
7
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A
B
6mm
14
Assembly / Owner’s Manual
6. Attach the Lower and Upper Handlebar Arms
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or hands being caught or pinched.
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Assembly / Owner’s Manual
20
5
7. Insert Pivot Rod, Attach Interior Pivot Covers and Handlebar Arms, and Connect Cables
Be aware that the Handlebars are top heavy, and will want to pivot when attached onto the Pivot Rod. Be sure to stay out of the
path of the Handlebars and to gently allow it to pivot to a rest. Do not fully rotate the Handlebars or damage to the Cables will
occur.
Note:'RQRWFULPSWKH&DEOHV%HVXUHWRURXWHWKH&DEOHVWKURXJKWKHDGGLWLRQDORSHQLQJRIWKH,QWHULRU3LYRW&RYHUV$GHFDOKDVEHHQ
DSSOLHGWRDOOULJKW ³5´ DQGOHIW ³/´ SDUWVWRDVVLVWZLWKDVVHPEO\
Do not fully tighten hardware until cables have been connected.
X2
I
21
4
12
X2
G
H
B
K
G
X2
16
Assembly / Owner’s Manual
8. Attach Pedals to Frame Assembly
In order to avoid possible serious injury, when inserting the end of the Pedal into the Lower Handlebar Arm be careful to avoid
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Note:%HVXUHWKHNH\RQWKH3LYRW3LQLVIXOO\VHWLQWRWKHQRWFKRQWKH/RZHU+DQGOHEDU$UP6OLJKWO\URWDWHWKH3LYRW3LQWRDVVLVWZLWK
a proper set.
X2
A
H
X2
L
H
A B
6mm
X2
I
L
11
17
Assembly / Owner’s Manual
B
9. Snap the Exterior Pivot Covers to Frame Assembly
19
3
18
Assembly / Owner’s Manual
10. Place the Console Mast Collar, and Remove the Hardware from the Console
Note: Do not crimp the Cables. Hardware is pre-installed and not on the Hardware Card (*).
27
#2
X4
*
1
19
Assembly / Owner’s Manual
11. Route Cables through Static Handlebar and Attach to Console
Note:'RQRWFULPSWKH&DEOHV&RQQHFWWKH+HDUW5DWH&DEOHVIURPWKH&RQVROHDQGWKH6WDWLF+DQGOHEDU
#2
X4
*
13
20
Assembly / Owner’s Manual
12. Connect the Cables and Attach the Console Mast Collar and Console / Static Handlebar Assembly
X2
A
B
C
X1
J
B
A
21
Assembly / Owner’s Manual
13. Set the Console Angle and Attach the Console Shroud to Frame Assembly
14
22
Assembly / Owner’s Manual
14. Connect Power Cord to Frame Assembly
Note:7KLV¿WQHVVPDFKLQHLVGHVLJQHGWRSOXJGLUHFWO\LQWRDSURSHUO\ZLUHGDQGJURXQGHGWKUHHSURQJ9RXWOHW,I\RXFRQQHFWWKH
PDFKLQHWRDQRXWOHWZLWK*), JURXQGIDXOWLQWHUUXSW RU$)&, DUFIDXOWFLUFXLWLQWHUUXSW PDFKLQHRSHUDWLRQFDQFDXVHWKHFLUFXLWWRWULS
When ready to operate the machine, be sure to turn on the power with the Power Switch.
18
15. Final Inspection
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Suspension option is set to the same for both Pedals.
29
Note:5HPRYHDQ\SURWHFWLYHFRYHUVIURPWKHIDFHRIWKH&RQVROH5HPRYHWKHSODVWLFVFUDWFKJXDUGVWULSVIURP5DLOV
$SSO\VLOLFRQHOXEULFDQWWRDFORWKDQGZLSHWKH5DLOVWRHOLPLQDWHUROOHUQRLVH
6LOLFRQHOXEULFDQWLVQRWLQWHQGHGIRUKXPDQFRQVXPSWLRQ.HHSRXWRIUHDFKRIFKLOGUHQ6WRUHLQDVDIHSODFH
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'RQRWXVHXQWLOWKHPDFKLQHKDVEHHQIXOO\DVVHPEOHGDQGLQVSHFWHGIRUFRUUHFWSHUIRUPDQFHLQDFFRUGDQFHZLWKWKH2ZQHU·V
0DQXDO
23
Assembly / Owner’s Manual
Adjustments
Moving Your Machine
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+DQGOHIRXQGXQGHUWKHUHDURIWKHPDFKLQHWRPRYHLW7RJHWDFFHVVWRWKH7UDQVSRUW+DQGOHWXUQWKH/HYHOHUVXQWLO\RXKDYHVXI¿FLHQWFOHDUDQFH
EHWZHHQWKHPDFKLQHDQGÀRRU
Adjustments
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¿QJHUV
'RQRWXVHWKHKDQGOHEDUV&RQVROH0DVWRUWKH&RQVROHWROLIWRUPRYHWKHPDFKLQH,QMXU\WR\RXRUGDPDJHWRWKHPDFKLQHFDQ
occur.
7KHPDFKLQHPD\EHPRYHGE\RQHRUPRUHSHUVRQVGHSHQGLQJRQWKHLUSK\VLFDODELOLWLHVDQGFDSDFLWLHV0DNHVXUHWKDW\RXDQG
RWKHUVDUHDOOSK\VLFDOO\ÀWDQGDEOHWRPRYHWKHPDFKLQHVDIHO\
Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to
PRYHIUHHO\$UXEEHUPDWVKRXOGEHXVHGEHORZWKHPDFKLQHWRSUHYHQWWKHUHOHDVHRIVWDWLFHOHFWULFLW\DQGSURWHFW\RXUÁRRULQJ
To prevent unsupervised operation of the machine always turn the power switch to Off and disconnect the power cord from the wall
outlet and machine power input. Place the power cord in a secure location.
Leveling the Machine
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WKH5DLO$VVHPEO\LVVOLJKWO\RIIWKHÀRRU7RDGMXVW
1. Place the machine in your workout area.
6DIHO\VWDQGRQWKHEDFNRIWKH5DLO$VVHPEO\IRUDSSUR[LPDWHO\
seconds.
3. Step off the machine.
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WKHÀRRU
Do not adjust the levelers to such a height that they detach
or unscrew from the machine. Injury to you or damage to
the machine can occur.
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Make sure the machine is level and stable before you exercise.
24
Assembly / Owner’s Manual
Features
Console
Incline5HPRWH Controls
5HVLVWDQFH5HPRWH Controls
Upper Handlebar
Contact Heart
5DWH6HQVRUV
Media Cable
Static Handlebar
Speaker
Fan
03,QSXW
Charger
86%
Port
Media
7UD\
Fully Shrouded
Flywheel;
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,QFOLQH$UP
3RZHU6ZLWFK,QOHW
Front Stabilizer
Switch SeOHFWŒ3HGDO
Suspension
Lever
7UDQVSRUW:KHHO
Pedal
5DLO$VVHPEO\
Leveler
7UDQVSRUW+DQGOH
8VHWKHYDOXHVFDOFXODWHGRUPHDVXUHGE\WKHPDFKLQH·VFRPSXWHUIRUUHIHUHQFHSXUSRVHVRQO\7KHKHDUWUDWH
GLVSOD\HGLVDQDSSUR[LPDWLRQDQGVKRXOGEHXVHGIRUUHIHUHQFHRQO\2YHUH[HUFLVLQJPD\UHVXOWLQVHULRXVLQMXU\RU
GHDWK,I\RXIHHOIDLQWVWRSH[HUFLVLQJLPPHGLDWHO\
25
Assembly / Owner’s Manual
Console
%OXHWRRWK®$SS&RQQHFWHG
display
Quick Incline buttons
Quick 5HVLVWDQFH
buttons
Manual
Program buttons
Fat
Burn
START
Calorie
Burn
Calorie
Goal
User
Heart
Rate
8 Min.
Interval
Enter
$FWLYH8VHUGLVSOD\
16 Min.
Interval
Strength
Custom
PAUSE
STOP
Fan
$XGLREXWWRQDQGVHWWLQJ
lights
Bluetooth® App Connected display
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Quick Incline buttons
4XLFNO\VKLIWVWKHLQFOLQHRIWKH5DLO$VVHPEO\
Active User display
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Note: )RUPRUHDFFXUDWHFDORULHFRXQWEHVXUHWRHGLW\RXU8VHU3UR¿OH
User button
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Increase (c) / Decrease (d) buttons
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26
Assembly / Owner’s Manual
Enter button
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Left (e) / Right (f) buttons
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Quick Resistance buttons
Quickly shifts the resistance level for the machine to the desired setting.
Program buttons
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always selected.
START button
Push to start the currently selected workout Program, or resume a paused workout.
STOP/PAUSE button
3XVKWRSDXVHDZRUNRXWH[LWWKH8VHU3UR¿OHRU0DFKLQH6HWWLQJVPRGHRUHQGDSDXVHGZRUNRXW
Volume button and indicator lights
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Controls 4-speed fan (off, low, medium, high).
Console Display
Time display
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Burn Rate display
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Distance display
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Heart Rate Zone display
'XULQJDZRUNRXWWKH+HDUW5DWH=RQHGLVSOD\VWKHFXUUHQW+HDUW5DWH=RQHEDVHGRQWKHDJHRIWKHVHOHFWHGXVHU
:DUP8S&RRO'RZQRIPD[LPXPKHDUWUDWH)DW%XUQ(QGXUDQFH3HUIRUPDQFHDQGKLJKHU
Heart Rate display
7KH+HDUW5DWHGLVSOD\VKRZV\RXUKHDUWEHDWVSHUPLQXWH7KHKHDUWLFRQZLOOÀDVKZKHQDFTXLULQJWKHUDWH:LWKDVWDEOHUHDGLQJWKHLFRQZLOOEH
shown as solid.
27
Assembly / Owner’s Manual
%XUQ5DWHGLVSOD\
+HDUW5DWH
=RQH
Current Fitness
Score
Workout Segment
Display
7KHKHDUWUDWHGLVSOD\HGLVDQDSSUR[LPDWLRQDQGVKRXOGEHXVHGIRUUHIHUHQFHRQO\
Total Calories display
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Sprint display
'XULQJDQ,QWHUYDOZRUNRXWWKH6SULQWGLVSOD\VKRZVWKHUHPDLQLQJWLPHRIWKH6SULQWVHJPHQWRIWKHFXUUHQW,QWHUYDO(DFK,QWHUYDOKDVD6SULQWDQGD
5HFRYHUVHJPHQW6SULQWLVWKHKLJK,QWHQVLW\VHJPHQWRIDQ,QWHUYDOZRUNRXW
Intervals display
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D6SULQWDQGD5HFRYHUZRUNRXWVHJPHQW
Recover display
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Fitness Score Zone display
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arrow icon will be displayed to show the increase in the score.
Note: 7KLVGLVSOD\LVEODQNGXULQJWKHZRUNRXW
Fitness Score Display
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Incline display
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28
Assembly / Owner’s Manual
Workout Segment display
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VKRZFKDQJHVRIUHVLVWDQFHRYHUWKHZRUNRXW7KHPRUHLQWHQVHWKHUHVLVWDQFHVHWWLQJWKHKLJKHUWKHQXPEHURIVHJPHQWV7KHÀDVKLQJFROXPQ
shows your location in the workout.
Resistance display
7KH5HVLVWDQFHGLVSOD\VKRZVWKHFXUUHQWUHVLVWDQFHOHYHOLQWKHZRUNRXW
Remote Incline and Resistance Controls
7KH5HPRWH,QFOLQHDQG5HVLVWDQFH&RQWUROVDUHORFDWHGRQWKH8SSHU+DQGOHEDU$UPV7KHLQFOLQHDQGUHVLVWDQFHFDQEHFRQWUROOHGIURPWKHVH
FRQWUROV7KHEXWWRQVRQWKHOHIW8SSHU+DQGOHEDULQFOXGHVDQ,QFOLQH,QFUHDVHEXWWRQ c) and an Incline Decrease (d EXWWRQ7KHFRQWUROVRQWKH
ULJKW8SSHU+DQGOHEDULQFOXGHVD5HVLVWDQFH,QFUHDVHEXWWRQ c DQGD5HVLVWDQFH'HFUHDVH d) button.
Do not push these buttons when grabbing onto the Upper Handlebar Arms.
Switch Select™ Pedal Suspension Technology
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$GMXVWPHQWRIWKHSHGDOVPD\DGDSWWKHVDPHZRUNRXWWRDIIHFWGLIIHUHQWPXVFOHJURXSV7KHKHHODUHDVRIWKHSHGDOVKDYHDGHJUHHUDQJHRI
YHUWLFDOPRWLRQ7KHDGMXVWPHQWOHYHUFDQVHWWKH¿UPQHVVRIWKHDFWLRQDFFRUGLQJWRWKHZHLJKWRIWKHXVHU
Bluetooth® Connectivity with the “Bowflex Results Series™” Fitness App
7KLV¿WQHVVPDFKLQHLVHTXLSSHGZLWK%OXHWRRWK®FRQQHFWLYLW\DQGFDQZLUHOHVVO\V\QFZLWKWKH³%RZÀH[5HVXOWV6HULHVŒ´)LWQHVV$SSRQVXSSRUWHG
GHYLFHV7KH6RIWZDUH$SSV\QFVZLWK\RXU¿WQHVVPDFKLQHWRWUDFNWRWDOFDORULHVEXUQHGWLPHGLVWDQFHDQGPRUH5HFRUGVDQGVWRUHVHYHU\ZRUNout for quick reference. Plus, it automatically syncs your workout data to MyFitnessPal®DQG8QGHU$UPRXU® Connected Fitness to make hitting your
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'RZQORDGWKHIUHH$SSQDPHGWKH³%RZÀH[5HVXOWV6HULHVŒ´$SS7KHVRIWZDUHDSSLVDYDLODEOHRQWKH$SS6WRUHDQG*RRJOH3OD\Œ
Note:)RUDFRPSOHWHOLVWRIVXSSRUWHGGHYLFHVUHYLHZWKHVRIWZDUHDSSRQWKH$SS6WRUHRU*RRJOH3OD\Œ
)ROORZWKHLQVWUXFWLRQVRQWKH$SSWRV\QF\RXUGHYLFHWR\RXUH[HUFLVHPDFKLQH
Workout with Other Fitness Apps
7KLV¿WQHVVPDFKLQHKDVLQWHJUDWHG%OXHWRRWK® connectivity which allows it to work with a number of digital partners. For our latest list of supported
SDUWQHUVSOHDVHYLVLWZZZQDXWLOXVFRPSDUWQHUV
USB Charging
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to operate the Device and charge it at the same time.
Remote Heart Rate Monitor
0RQLWRULQJ\RXU+HDUW5DWHLVRQHRIWKHEHVWSURFHGXUHVWRFRQWUROWKHLQWHQVLW\RI\RXUH[HUFLVH7KH&RQVROHUHDGVWKHWHOHPHWU\+5VLJQDOVIURP
WKH+HDUW5DWH&KHVW6WUDS7UDQVPLWWHUWKDWRSHUDWHVLQWKHN+]N+]UDQJH
29
Assembly / Owner’s Manual
Note: 7KHKHDUWUDWHFKHVWVWUDSPXVWEHDQXQFRGHGKHDUWUDWHVWUDSIURP3RODU(OHFWURRUDQXQFRGHG32/$5® compatible model.
&RGHG32/$5®KHDUWUDWHVWUDSVVXFKDV32/$5® OwnCode® chest straps will not work with this equipment.).
If you have a pacemaker or other implanted electronic device, consult your doctor before using a wireless chest strap or other
telemetric heart rate monitor.
Chest Strap
Using the provided heart rate transmitter chest strap lets you monitor your heart rate at any time during your
workout.
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tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use
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only.
7RSXWRQ\RXUFKHVWVWUDS
6HFXUHWKHVWUDSDURXQG\RXUFKHVWMXVWEHORZWKHFKHVWPXVFOHV
/LIWWKHWUDQVPLWWHURII\RXUFKHVWDQGPRLVWHQWKHWZR*URRYHG(OHFWURGH$UHDVRQWKHEDFN
&KHFNWKDWWKHZHWHOHFWURGHDUHDVDUH¿UPO\DJDLQVW\RXUVNLQ
7KHWUDQVPLWWHUZLOOVHQG\RXUKHDUWUDWHWRWKHPDFKLQH¶VUHFHLYHUDQGGLVSOD\\RXUHVWLPDWHG%HDWV3HU0LQXWH %30 $OZD\VUHPRYHWKHWUDQVPLWWHUEHIRUH\RXFOHDQWKHFKHVWVWUDS&OHDQWKHFKHVWVWUDSUHJXODUO\ZLWKPLOGVRDSDQGZDWHUDQGWKRURXJKO\GU\LW5Hsidual sweat and moisture may keep the transmitter active and drain the battery in the transmitter. Dry and wipe clean the transmitter after each use.
Note: Do not use abrasives or chemicals such as steel wool or alcohol when you clean the chest strap, as they can damage the electrodes
permanently.
If the Console does not display a heart rate value, the transmitter may be at fault. Check that the textured contact areas on the chest strap are
making contact with your skin. You may need to lightly wet the contact areas. Check that the curve of the transmitter is oriented upward. If no signal
appears or you need further assistance, contact Customer Care.
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centers.
Contact Heart Rate Sensors
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7RXVHSXW\RXUKDQGVFRPIRUWDEO\DURXQGWKHVHQVRUV%HVXUHWKDW\RXUKDQGVWRXFKERWKWKHWRSDQGWKHERWWRPRIWKHVHQVRUV+ROG¿UPEXW
QRWWRRWLJKWRUORRVH%RWKKDQGVPXVWPDNHFRQWDFWZLWKWKHVHQVRUVIRUWKH&RQVROHWRGHWHFWDSXOVH$IWHUWKH&RQVROHGHWHFWVIRXUVWDEOHSXOVH
signals, your initial pulse rate will be shown.
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0DQ\IDFWRUVLQÀXHQFHWKHDELOLW\RIWKHVHQVRUVWRGHWHFW\RXUKHDUWUDWHVLJQDO
• 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.
30
Assembly / Owner’s Manual
• 6RPH(OHFWURFDUGLRJUDP (.* VLJQDOVJHQHUDWHGE\LQGLYLGXDOVDUHQRWVWURQJHQRXJKWREHGHWHFWHGE\WKHVHQVRUV
• 7KHSUR[LPLW\RIRWKHUHOHFWURQLFPDFKLQHVFDQJHQHUDWHLQWHUIHUHQFH
If your heart rate signal ever seems erratic after validation, wipe off your hands and the sensors and try again.
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centers.
Heart Rate Calculations
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UDWHLVXVXDOO\OLQHDUGHFUHDVLQJE\DSSUR[LPDWHO\RQH%30IRUHDFK\HDU7KHUHLVQRLQGLFDWLRQWKDWWUDLQLQJLQÀXHQFHVWKHGHFUHDVHLQPD[LPXP
KHDUWUDWH,QGLYLGXDOVRIWKHVDPHDJHFRXOGKDYHGLIIHUHQWPD[LPXPKHDUWUDWHV,WLVPRUHDFFXUDWHWR¿QGWKLVYDOXHE\JHWWLQJDVWUHVVWHVWWKDQE\
using an age related formula.
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WUDLQHGUXQQHUVPD\KDYHUHDGLQJVRI%30RUORZHU
7KH+HDUW5DWHWDEOHLVDQHVWLPDWHRIZKDW+HDUW5DWH=RQH +5= LVHIIHFWLYHWREXUQIDWDQGLPSURYH\RXUFDUGLRYDVFXODUV\VWHP3K\VLFDOFRQGLWLRQVYDU\WKHUHIRUH\RXULQGLYLGXDO+5=FRXOGEHVHYHUDOEHDWVKLJKHURUORZHUWKDQZKDWLVVKRZQ
7KHPRVWHI¿FLHQWSURFHGXUHWREXUQIDWGXULQJH[HUFLVHLVWRVWDUWDWDVORZSDFHDQGJUDGXDOO\LQFUHDVH\RXULQWHQVLW\XQWLO\RXUKHDUWUDWHUHDFKHV
EHWZHHQ±RI\RXUPD[LPXPKHDUWUDWH&RQWLQXHDWWKDWSDFHNHHSLQJ\RXUKHDUWUDWHLQWKDWWDUJHW]RQHIRURYHUPLQXWHV7KHORQJHU
you maintain your target heart rate, the more fat your body will burn.
(EART 2ATE "0- BEATS PER MINUTE
Fat-Burning Target Heart Rate
!GE
-AXIMUM (EART 2ATE
4ARGET (EART 2ATE :ONE
KEEP WITHIN THIS RANGE
FOR OPTIMUM FAT BURNING
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higher or lower. Consult your physician for your individual target heart rate zone.
Note: $VZLWKDOOH[HUFLVHVDQGILWQHVVUHJLPHQVDOZD\VXVH\RXUEHVWMXGJPHQWZKHQ\RXLQFUHDVH\RXUH[HUFLVHWLPHRULQWHQVLW\
31
Assembly / Owner’s Manual
Fitness Basics
Frequency
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per week, 30 minutes each day.
If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 30 minutes of continuous exerFLVHDWRQHWLPHMXVWGR±PLQXWHVDQGJUDGXDOO\LQFUHDVH\RXUZRUNRXWWLPHXQWLO\RXFDQUHDFKPLQXWHVWRWDO
,I\RXUVFKHGXOHLVEXV\DQG\RXDUHXQDEOHWR¿WPLQXWHVRIFRQWLQXRXVH[HUFLVHLQWR\RXUGD\WU\DFFXPXODWLQJPLQXWHVE\GRLQJPXOWLSOH
shorter workouts on the same day. For example, 15 minutes in the morning and 15 minutes in the evening.
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Consistency
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FKDQFHVRIVXFFHVV
6FKHGXOH\RXUZRUNRXWVWKHVDPHZD\\RXVFKHGXOHPHHWLQJVRUDSSRLQWPHQWV6HOHFWVSHFL¿FGD\VDQGWLPHVHDFKZHHNDQGWU\QRWWRFKDQJH
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.
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%RZÀH[®¿WQHVVPDFKLQHLVHYHQPRUHIXQZKHQ\RXDGGWKLVNLQGRIYDULHW\
Apparel
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• 5XEEHUVROHGDWKOHWLFZDONLQJRUUXQQLQJVKRHV
• ([HUFLVHFORWKLQJWKDWDOORZV\RXWRPRYHIUHHO\DQGNHHSFRPIRUWDEO\FRRO
• $WKOHWLFVXSSRUWWKDWSURYLGHVVWDELOLW\DQGFRPIRUW
Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers, feet, or other objects into moving
SDUWVRIWKHH[HUFLVHHTXLSPHQW
Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.
Warm-Up *
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*6RXUFH%ODKQLN-D\Full-Body Flexibility, 2nd Edition&KDPSDLJQ,/+XPDQ.LQHWLFV+XPDQ.LQHWLFVFRP
32
Assembly / Owner’s Manual
'\QDPLF.QHH+XJ
6WDQGZLWKWKHIHHWWRJHWKHU%ULQJRQHNQHHIRUZDUGDQGXS
toward the chest. Place the hands around the shin and pull
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'\QDPLF.QHH%HQG
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'\QDPLF.QHH.LFN
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
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5HSHDWWKHVWUHWFKZLWKWKHRWKHUOHJ
Dynamic Twist
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side and then the other side as far as comfortably possible.
(DFKUHSHWLWLRQRIWKHVHTXHQFHVKRXOGWDNHWRVHFRQGV
5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRU
times
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Stand with one foot forward and one foot back, hip-width
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ZHLJKWRQWKHEDFNKHHO5HOHDVHWKHVWUHWFKE\UHWXUQLQJ
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WDNHWRVHFRQGV5HSHDWDVDFRQWLQXRXVFRQWUROOHG
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RWKHUOHJ7RXFKDZDOORUKROGRQWRVRPHWKLQJIRUEDODQFHLI
necessary.
33
Assembly / Owner’s Manual
Dynamic Side Reach
Stand with the feet apart, the knees slightly bent and the
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other hand to the opposite side. Use the other arm to support
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Workouts
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SURIHVVLRQDOWR¿QGWKHLQWHQVLW\DQGOHYHORI\RXUZRUNRXWV
&RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDP6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVVLQ\RXUFKHVWEHFRPHVKRUW
of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the
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6WHDG\6WDWHDQG,QWHUYDO7UDLQLQJDUHW\SHVRIZRUNRXWV\RXFDQGRRQ\RXU%RZÀH[®¿WQHVVPDFKLQH
Steady State workouts
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Interval Training workouts
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UDWHDQGFDORULHEXUQ+HUHLVDVDPSOH,QWHUYDO7UDLQLQJZRUNRXW
• 7 minutes at a slow, easy, comfortable speed.
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• 7 minutes at a slow, easy, comfortable speed.
• 1 minute at a more challenging speed that is approximately 2x faster.
• 7 minutes at a slow, easy, comfortable speed.
‡PLQXWHDWDPRUHFKDOOHQJLQJVSHHGWKDWLVDSSUR[LPDWHO\IDVWHU
• 6 minutes at a slow, easy, comfortable speed.
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7KH%RZÀH[®¿WQHVVPDFKLQHLVGHVLJQHGWRFXVKLRQ\RXUMRLQWVDQGPXVFOHVDQGERWK6WHDG\6WDWHDQG,QWHUYDO7UDLQLQJZRUNRXWVVKRXOGIHHO
more comfortable than walking or running outside on a hard surface or a treadmill.
34
Assembly / Owner’s Manual
Workout Schedule
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each of these sample workout schedules, do not move on to the next week until the current week feels easier and comfortable.
Beginner
Week 1
Week 2
Week 3
Week 4
:HHN
Workout 1
Steady State
Steady State
Steady State
,QWHUYDO7UDLQLQJ
,QWHUYDO7UDLQLQJ
Workout 2
Steady State
Steady State
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Steady State
Steady State
Workout 3
Steady State
Steady State
Steady State
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,QWHUYDO7UDLQLQJ
Week 4
:HHN
Intermediate
Week 1
Week 2
Week 3
Workout 1
Steady State
Steady State
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Steady State
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Workout 2
Steady State
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Steady State
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Steady State
Workout 3
Steady State
Steady State
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Steady State
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Advanced
Week 1
Week 2
Week 3
Week 4
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,QWHUYDO7UDLQLQJ
,QWHUYDO7UDLQLQJ
,QWHUYDO7UDLQLQJ
Workout 1
Steady State
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Workout 2
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Steady State
Steady State
Steady State
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Workout 3
Steady State
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35
Assembly / Owner’s Manual
Workout Log
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Date
Program
Time
Distance
Speed
(Average)
36
Assembly / Owner’s Manual
Calories
Heart Rate
(Average)
Incline
(Average)
Resistance
(Average)
Cool-Down *
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Lying Leg Raise
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up toward the ceiling, keeping the knee straight. Place the
hands (or a strap) around the thigh and move the leg closer
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not round the spine.
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same-side hand, then pull the heel toward the gluteals. Hold
the stretch for 10 to 30 seconds. Lie on the other side and
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knees close together.
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WKHRWKHUOHJ.HHSWKHKHDGRQWKHÀRRU
Seated Twist
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ERG\ZLWKWKHNQHHVVOLJKWO\EHQW3ODFHRQHKDQGRQWKHÀRRU
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the upper body as far as comfortably possible to one side.
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the other side.
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body. Place the foot of the other leg across the thigh in the
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the other leg. Use the arms to support the back.
*6RXUFH%ODKQLN-D\Full-Body Flexibility, 2nd Edition&KDPSDLJQ,/+XPDQ.LQHWLFV+XPDQ.LQHWLFVFRP
37
Assembly / Owner’s Manual
Dynamic Heel Drop
Place the ball of one foot on the edge of a step or staircase.
Place the other foot slightly in front. Lower the heel of the
back foot as far as comfortably possible, keeping the knee
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leg
38
Assembly / Owner’s Manual
Operations
What to Wear
Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to move freely.
How Often Should You Exercise
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of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the
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for reference only.
• 3 times a week for 30 minutes each day.
• Schedule workouts in advance and try to follow the schedule.
• Consider doing some warm-up stretches, which will help prepare your body, before your workouts.
Adjusting the Pedals
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(68-102 kg); 3 for over 225 lbs. (102 kg).
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0 1
2
3
Do not adjust the Pedals when on the machine.
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new setting.
Mounting and Dismounting the Machine
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Upper Handlebars are connected and when either of these parts move the other does as well. In
order to avoid possible serious injury, only grasp the Static Handlebars to steady yourself.
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1. Move the Pedals until the one nearest you is in the lowest position.
2. Grasp the Static Handlebars under the Console.
3. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
39
Assembly / Owner’s Manual
7RGLVPRXQWWKH¿WQHVVPDFKLQH
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.
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4. Step off of the machine and release your grip from the Static Handlebars.
Power Up / Idle Mode
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Shut Off (Sleep Mode)
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To prevent unsupervised operation of the machine always turn the power switch to Off and disconnect the power cord from the wall
outlet and machine power input. Place the power cord in a secure location.
Initial Setup / Adjust Date and Time
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the 5LJKW f)DQG3$86(6723EXWWRQVIrom the Power-Up Mode screen.
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WKH,QFUHDVH'HFUHDVHEXWWRQVWRDGMXVWWKHFXUUHQWO\DFWLYHYDOXH ÀDVKLQJ 3XVKWKH/HIW5LJKWEXWWRQVWRFKDQJHZKLFKVHJPHQWLVWKHFXUUHQWO\
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‡$JH
• Display Units
• Weight
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40
Assembly / Owner’s Manual
6HOHFWD8VHU3URĆOH
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SURSHU8VHU3UR¿OHEHIRUHVWDUWLQJDZRUNRXW7KHODVW8VHUWKDWFRPSOHWHGDZRUNRXWZLOOEHWKHGHIDXOW8VHU
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rate information.
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3XVKWKH,QFUHDVHRU'HFUHDVHEXWWRQVWRFKDQJHWKHGLVSOD\HG$JHYDOXHDQGSXVKWKH(QWHUEXWWRQWRDFFHSWWKHGLVSOD\HGYDOXH
Note: 7RH[LWWKH8VHU3URILOHRSWLRQVSXVKWKH3$86(6723EXWWRQDQGWKHFRQVROHZLOOJREDFNWRWKH3RZHU8S0RGHVFUHHQ
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each option.
Note: 7RUHWXUQWRWKHSUHYLRXVSURPSWSXVKWKH/HIWRU%DFNDUURZEXWWRQ
7KH&RQVROHGLVSOD\VKRZVWKH(UDVH:RUNRXWVSURPSWDQGWKHFXUUHQWYDOXH ³12´ 7RHUDVHDOOZRUNRXWVIRUWKHVHOHFWHG8VHUSXVKWKH
Increase (c) or Decrease (d EXWWRQWRFKDQJHWKHYDOXHWR³<(6´DQGSXVK(QWHU7KH&RQVROHZLOOQRZFRQ¿UPLIWKH8VHUZDQWVWRHUDVHWKH
workouts. Use the Increase (c) or Decrease (d EXWWRQWRFKDQJHWKHYDOXHWR³<(6´DQGSXVK(QWHU7KHZRUNRXWVIRUWKLV8VHUKDYHEHHQ
erased.
7KH&RQVROHGLVSOD\VKRZVWKHFRQ¿UPDWLRQVFUHHQIRUWZRVHFRQGVDQGWKHQZLOOJRWRthe Power-Up Mode screen
Workout Programs
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values at any time during a workout.
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prepared for changes in Resistance with each segment change.
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Manual
(Open-ended workout, 1 minute each column)
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Fat Burn
(30 minutes, 1 minute each column)
41
Assembly / Owner’s Manual
Calorie Burn
(30 minutes, 1 minute each column)
Calorie Goal
(300 calories, 1 minute each column)
%HIRUHDZRUNRXWSXVKWKH,QFUHDVH c) or Decrease (d EXWWRQVWRDGMXVWWKH*RDOE\
50 calorie increments.
Note: 50 calories is the minimum, 9950 calories is the maximum.
Target Heart Rate (HR)
PLQXWHVSOXVWKHLQLWLDOWLPHWRUDLVHKHDUWUDWHLQWRWKH(QGXUDQFHKHDUWUDWH]RQH
Interval Workout Programs
'XULQJDQ,QWHUYDO:RUNRXWWKHZRUNRXWZLOOVZLWFKEHWZHHQDQLQFUHDVHGLQWHQVLW\³6SULQW´SHULRGWRDVORZHUSDFHGµFDWFK\RXUEUHDWK¶WLPHSHULRG
³5HFRYHU´ 7KLVVKLIWZLOOEHUHSHDWHGIRUWKHWRWDOQXPEHURILQWHUYDOV7KH&RQVROHZLOOFRXQWGRZQWKHWLPHUHPDLQLQJRIWKHDFWLYHSDUWRIWKH
,QWHUYDO7KH&RQVROHZLOODOVRVKRZWKHFXUUHQW,QWHUYDODQGKRZPDQ\,QWHUYDOVQHHGWREHFRPSOHWHG ³´LVWKH¿UVW,QWHUYDORIDWRWDORIHLJKW
Intervals).
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ÀWQHVVOHYHODOORZV
8 Minute Interval
LQWHUYDOV6SULQWVHFRQGVDQG5HFRYHUVHFRQGVIRUHDFKLQWHUYDO
16 Minute Interval
LQWHUYDOV6SULQWVHFRQGVDQG5HFRYHUVHFRQGVIRUHDFKLQWHUYDO
Strength
(30 minutes, 1 minute per column)
42
Assembly / Owner’s Manual
Custom
(Open-ended workout, 1 minute each column or saved workout)
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active incline segment of each column. When the workout ends, the workout will be assigned to the Custom program.
,QDGGLWLRQWRWKH³GHVLJQDV\RXJR´RSWLRQDFRPSOHWHGZRUNRXWFDQEHVDYHGDVWKH&XVWRPSURJUDP$OOPRGL¿FDWLRQVWRWKHZRUNRXWVHJPHQWV
are saved, allowing the same workout to be repeated by selecting the Custom workout.
Note:2QFHDFRPSOHWHGZRUNRXWLVVDYHGDVDFXVWRPZRUNRXWLWPD\EHGHVLUHGWRUHVHWWKHSURJUDP7RUHVHWWKH&XVWRPSURJUDPSXVK
DQGKROGIRUVHFRQGVWKH&XVWRPEXWWRQ7KH&RQVROHZLOOGLVSOD\5(6(7&86720<(63XVK(QWHUWRUHVHWRU3$86(6723WR
exit reset option.
Starting a Workout
7REHJLQDZRUNRXW
5HYLHZWKHFXUUHQWO\VHOHFWHG8VHU3UR¿OH3XVKWKH86(5EXWWRQWRFKDQJHWKHDFWLYH8VHU3UR¿OH
2. Mount the machine.
3XVKWKHEXWWRQIRUWKHGHVLUHG3URJUDP:RUNRXW7KH&RQVROHZLOOVKRZWKHVHOHFWHGZRUNRXW
3XVKWKH67$57EXWWRQ
Your workout will begin after the three second, audible beep countdown.
Note: %HVXUHWRUHDGWKH³*HWWLQJ6WDUWHG´VHFWLRQRI\RXUPDQXDO
'XULQJD3URÀOH3URJUDPZRUNRXWWKH&RQVROHZLOOPDNHDQDXGLEOHEHHSZKHQWKHQH[WVHJPHQWRIWKHZRUNRXWRFFXUV%H
prepared for changes in Resistance with each segment change.
,IGXULQJDZRUNRXWWKH8VHUSXVKHVRQHRIWKH3URJUDPEXWWRQVWKH&RQVROHZLOODVNLIWKH\ZRXOGOLNHWRVZLWFKZRUNRXWV,IWKH8VHUFRQ¿UPV
WKHVZLWFKE\SUHVVLQJWKH(17(5EXWWRQWKHFXUUHQWZRUNRXWZLOOEHHQGHG7KHQHZZRUNRXWSURJUDPZLOOEHGLVSOD\HGDQGZLOOEHJLQZKHQWKH
67$57EXWWRQLVSXVKHG
Changing Incline Levels
Push the Incline Level Increase(c) or Decrease(d EXWWRQVWRFKDQJHWKHLQFOLQHDQJOHRIWKHUDLODVVHPEO\DWDQ\WLPHLQDZRUNRXWSURJUDP7R
UDSLGO\FKDQJHWKHLQFOLQHOHYHOSXVKWKHGHVLUHG,QFOLQH/HYHO4XLFN%XWWRQ7KH&RQVROHZLOODGMXVWWRWKHVHOHFWHGLQFOLQHOHYHORIWKHTXLFNEXWWRQ
%HVXUHWKHDUHDEHORZWKHPDFKLQHLVFOHDUEHIRUHORZHULQJ)XOO\ORZHUWKH,QFOLQH$VVHPEO\DIWHUHDFKZRUNRXW
[HUFLVHRQWKLVPDFKLQHUHTXLUHVFRRUGLQDWLRQDQGEDODQFH%HVXUHWRDQWLFLSDWHWKDWFKDQJHVLQUHVLVWDQFHOHYHOVDQGLQFOLQH
(
angle of rail assembly can occur during workouts, and be attentive in order to avoid loss of balance and possible injury.
Be sure that the workout space you are utilizing has adequate height clearance, taking into consideration the height of the user and
WKHPD[LPXPKHLJKWRIWKHIXOO\LQFOLQHG5DLO$VVHPEO\
43
Assembly / Owner’s Manual
Changing Resistance Levels
3XVKWKH5HVLVWDQFH/HYHO,QFUHDVH c) or Decrease(d) buttons to change the resistance level at any
WLPHLQDZRUNRXWSURJUDP7RUDSLGO\FKDQJHWKHUHVLVWDQFHOHYHOSXVKWKHGHVLUHG5HVLVWDQFH/HYHO
4XLFN%XWWRQ7KH&RQVROHZLOODGMXVWWRWKHVHOHFWHGUHVLVWDQFHOHYHORIWKHTXLFNEXWWRQ
Pausing or Stopping a Workout
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Note: If a paused workout is not restarted in 5 minutes, the machine will end the workout and
display the workout results.
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workout results.
7KH&RQVROHZLOODVNLI\RXZRXOGOLNHWRVDYHWKHZRUNRXWDVWKH&XVWRPZRUNRXWSURJUDP8VHWKH,QFUHDVHRU'HFUHDVHEXWWRQVWRPRGLI\WKH
RSWLRQDQGSXVK(17(5$IWHUVHFRQGVWKH&RQVROHZLOOSHUIRUPWKHFXUUHQWO\VHOHFWHGRSWLRQ
To prevent unsupervised operation of the machine always turn the power switch to Off and disconnect the power cord from the
wall outlet and machine power input. Place the power cord in a secure location.
Workout Complete / Results
:KHQWKHJRDORIDZRUNRXWLVDFKLHYHGWKH&RQVROHZLOOGLVSOD\³:RUNRXW&RPSOHWH´IRUWZRVHFRQGV7KH&RQVROHZLOOGLVSOD\WKHZRUNRXWUHVXOWV
Note: ,IDZRUNRXWLVFRPSOHWHGZLWKD86%)ODVK'ULYHDOUHDG\LQVHUWHGWKH&RQVROHZLOOQRWH[SRUWWKHQHZ:RUNRXW5HVXOWVXQWLOWKH
&RQVROHH[LWVWKH5HVXOWVPRGHDQGGLVSOD\VWKH3RZHU8S0RGHVFUHHQIf the Console does not receive any further input after 5
minutes, the Console will shut off.
Customize the Goal for the Calorie Goal Program
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1.
Push the Calorie Goal button.
3XVKWKH,QFUHDVHRU'HFUHDVHEXWWRQVWRDGMXVWWKHGLVSOD\HGFDORULHJRDOYDOXH
KHGHIDXOW&DORULH*RDOYDOXHLVFDORULHVDQGLVDGMXVWHGLQFDORULHLQFUHPHQWVFDORULHVLVWKHPLQLPXPYDOXHIRUDZRUNRXW
7
calories the maximum value.
3XVK67$57WRVHWWKHYDOXHDQGEHJLQD&DORULH*RDO3URJUDPZRUNRXW
44
Assembly / Owner’s Manual
Target Heart Rate (HR) Program
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zone, the 30 minute workout begins.
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3XVKWKH7DUJHW+5EXWWRQ
7KH&RQVROHVKRZVWKH7$5*(7+5YDOXHVIRUWKHVHOHFWHGXVHU3XVK2.
&RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDP6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVVLQ\RXUFKHVWEHFRPHVKRUW
of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the
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for reference only.
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age value is correct.
Note:%HVXUHWRDOORZWLPHIRU\RXUKHDUWUDWHWRUHDFKWKHGHVLUHGKHDUWUDWH]RQHZKHQVHWWLQJWKHJRDO7KH&RQVROHZLOOGLVSOD\WKHKHDUW
rate value based on the current User settings.
Fitness Score Display
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XVLQJSHUIRUPDQFHGDWD WLPHGLVWDQFHDQGDYHUDJHKHDUWUDWHRUDQHVWLPDWHRIDYHUDJHKHDUWUDWHLIWKDWGDWDLVXQDYDLODEOH 920D[LVWKH
PD[LPDOR[\JHQFRQVXPSWLRQRIWKHDHURELFSK\VLFDO¿WQHVVRIWKHLQGLYLGXDODQGLVDGHWHUPLQDQWRIWKHHQGXUDQFHFDSDFLW\RIWKH8VHUGXULQJ
SURORQJHGH[HUFLVH 9 9ROXPH2 2[\JHQDQG0D[ PD[LPXPUDWH For every workout completed that is longer than 10 minutes or a mile (1.6 km) in distance, the Console will apply those workout values toward your
)LWQHVV6FRUH7KLVYDOXHLVGLVSOD\HGRQWKH)LWQHVV6FRUH'LVSOD\DUHDRIWKH&RQVROH
Note:8VLQJD+HDUW5DWH&KHVW6WUDSSURYLGHVWKHPRVWDFFXUDWHLQIRUPDWLRQWRFDOFXODWHWKH)LWQHVV6FRUH$)LWQHVV6FRUHLVSURYLGHG
when a minimum of 10 minutes or 1 mile (1.6 km) of distance is done during a workout. If no heart rate is supplied, an approximation
based on the User Profile will be used to calculate the score.
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8VHUZHUHWRLQFUHDVHLQWHQVLW\RYHUWKHVDPHOHQJWKRIDZRUNRXWWKHLUVFRUHZRXOGLQFUHDVH6LQFHWKHVFRUHLVEDVHGRQ920D[ HVWLPDWHG HYHQDVPDOOVFRUHLQFUHDVHVKRZVDVLJQL¿FDQWVKLIWLQWKH8VHU¶V¿WQHVVOHYHO
Note:$8VHU¶VVFRUHPD\GURSVOLJKWO\LIIDWLJXHLVSUHVHQW:LWKWKHSURSHUFRPELQDWLRQRIH[HUFLVHDQGUHVWD8VHU¶V)LWQHVV6FRUHZLOOULVH
LQDVLPLODUZD\WRWKHLU920D[7KLVZLOODOVREHUHIOHFWHGLQWKHLUDELOLW\WRSHUIRUPORQJHURUIDVWHUZRUNRXWV)LWQHVV6FRUHVVKRXOG
only be compared to your previous scores and not to other User Profiles.
45
Assembly / Owner’s Manual
User Fitness Level Based on Fitness Score
100
excellent
80
60
good
high average
average
ORZDYHUDJH
40
poor
100
excellent
80
60
good
high average
average
40
low average
20
poor
18-25
26-35
36-45
46-55
56-65
65+
$JH
Celebrations
When a Celebration is earned the Console will make an audible sound, display the name of the achievement, and animate the lights in a certain
sequence.
• For every 100 calories burned
• Farthest Workout
• Longest (timed) Workout
‡0D[LPL]HG&DORULHVSHUPLQXWH &DO0LQ UDWHGLVSOD\
7RUHYLHZDFKLHYHG&HOHEUDWLRQVH[SRUWDQGXSORDGWKHZRUNRXWWR\RXUDFFRXQWDWERZÀH[FRQQHFWFRP&HOHEUDWLRQVZLOOEHSURYLGHGZLWKWKH
workout results.
46
Assembly / Owner’s Manual
Potential for Improvement
Fitness Score
20
Machine Settings Mode
7KH0DFKLQH6HWWLQJV0RGHOHWV\RXYLHZWKHWRWDOUXQKRXUVIRUWKHPDFKLQHDQGWKHFXUUHQWYHUVLRQVRIWKHPDLQV\VWHPV
+
ROGGRZQWKH3$86(6723EXWWRQDQG5LJKW f) button together for 3 seconds while in the Power-Up Mode to access the Machine Settings
Mode.
Note:3XVK3$86(6723WRH[LWWKH0DFKLQH6HWWLQJV0RGHDQGUHWXUQWRWKH3RZHU8S0RGHVFUHHQ
7KH&RQVROHGLVSOD\VWKH727$/+2856IRUWKHPDFKLQH
3XVKWKH5LJKWEXWWRQWRJRWRWKHQH[WRSWLRQ
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Note:,I\RXZDQWWRGLVFRQQHFWWKH%OXHWRRWK®WUDQVPLWWHUSXVKWKH,QFUHDVH'HFUHDVHEXWWRQVWRVHOHFWWKH³',6&211(&7%/(<(6´
RSWLRQDQGSXVK(QWHU7KH&RQVROHZLOOH[LWWKH0DFKLQH6HWWLQJV0RGHDQGUHWXUQWRWKH3RZHU8S0RGHVFUHHQ
3XVKWKH5LJKWEXWWRQWRJRWRWKHQH[WRSWLRQ
7KH&RQVROHGLVSOD\VWKH9,(:(552506*12RSWLRQ7KLVRSWLRQLVIRU6HUYLFH7HFKQLFLDQVXVHRQO\
3XVKWKH5LJKWEXWWRQWRJRWRWKHQH[WRSWLRQ
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Note:,I\RXZDQWWRUHVHWWKH&RQVROHWRIDFWRU\VHWWLQJVSXVKWKH,QFUHDVH'HFUHDVHEXWWRQVWRVHOHFWWKH³5(6(7&2162/(<(6´
RSWLRQDQGSXVK(QWHU7XUQWKHPDFKLQHRIIZKHQWKH&RQVROHGLVSOD\VWKH³32:(5&<&/(12:´SURPSW
3XVKWKH5LJKWEXWWRQWRH[LWWKH0DFKLQH6HWWLQJV0RGHDQGUHWXUQWRWKH3RZHU8S0RGHVFUHHQ
47
Assembly / Owner’s Manual
Maintenance
5HDGDOOPDLQWHQDQFHLQVWUXFWLRQVIXOO\EHIRUH\RXVWDUWDQ\UHSDLUZRUN,QVRPHFRQGLWLRQVDQDVVLVWDQWLVUHTXLUHGWRGRWKHQHFHVVDU\WDVNV
(TXLSPHQWPXVWEHUHJXODUO\H[DPLQHGIRUGDPDJHDQGUHSDLUV7KHRZQHULVUHVSRQVLEOHWRPDNHVXUHWKDWUHJXODUPDLQWHQDQFHLV
done. Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be
used to maintain and repair the equipment.
If at any time the Warning labels become loose, unreadable or dislodged, contact Nautilus Customer Service for re-placement
labels.
To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug the power cord from
WKHZDOORXWOHWDQGRUWKHPDFKLQHDQGZDLWPLQXWHVEHIRUHFOHDQLQJPDLQWDLQLQJRUUHSDLULQJWKHPDFKLQH3ODFHWKHSRZHUFRUGLQD
secure location.
Daily:
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5HSDLURUUHSODFHDOOSDUWVDWWKH¿UVWVLJQRIZHDURUGDPDJH$IWHUHDFKZRUNRXWXVHDGDPSFORWKWRZLSH\RXUPDFKLQHDQG
Console free of moisture.
Note:$YRLGH[FHVVLYHPRLVWXUHRQWKH&RQVROH
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.
$SSO\VLOLFRQHOXEULFDQWWRDGU\FORWKDQGZLSHWKHUDLOVWRHOLPLQDWHUROOHUQRLVH
6LOLFRQHOXEULFDQWLVQRWLQWHQGHGIRUKXPDQFRQVXPSWLRQ.HHSRXWRIUHDFKRIFKLOGUHQ6WRUHLQDVDIHSODFH
Note: Do not use petroleum based products.
0RQWKO\RUDIWHUKRXUV 0DNHVXUHDOOEROWVDQGVFUHZVDUHWLJKW7LJKWHQLIQHFHVVDU\
NOTICE: If necessary, only use a mild dish soap with a soft cloth to clean the Console. Do not clean with a petroleum based solvent,
automotive cleaner, or any product that contains ammonia. Do not clean the Console in direct sunlight or at high temperatures
%HVXUHWRNHHSWKH&RQVROHIUHHRIPRLVWXUH
Replace Batteries in Chest Strap
7KHKHDUWUDWH +5 FKHVWVWUDSXVHVD&5EDWWHU\
Do not perform this procedure outdoors or in moist or wet
locations.
8
VLQJDFRLQORRVHQWKHVORWWHGFRYHURQWKHEDWWHU\ED\5HPRYHWKH
cover and battery.
2.
CR2032
+
When replacing the battery, insert it in the battery bay with the +
symbol facing up.
Note: 7KHFKHVWVWUDSXVHV&5VL]HEDWWHULHV
5HLQVWDOOWKHFRYHURQWKHVWUDS
4.
Discard the old battery. Dispose of in accordance with local
UHJXODWLRQVDQGRUDWDSSURYHGUHF\FOLQJFHQWHUV
5.
Inspect your chest strap to ensure function.
'RQRWXVHXQWLOWKHHTXLSPHQWKDVEHHQIXOO\DVVHPEOHGDQGLQVSHFWHGIRUFRUUHFWSHUIRUPDQFHLQDFFRUGDQFHZLWKWKH2ZQHU·V
0DQXDO
48
Assembly / Owner’s Manual
Maintenance Parts
Console
8SSHU+DQGOHEDU5LJKW
Console Shroud
Upper Handlebar, Left
Inner Handlebar Shroud,
5LJKW
Static Handlebars
Console Mast Collar
7UD\
3LYRW5RG
/RZHU+DQGOHEDU5LJKW
Upper
Shroud, Left
Console Mast
Front Stabilizer
Inner
Handlebar
Shroud, Left
Outer
Handlebar
Shroud, Left
Upper Shroud,
5LJKW
Shroud, Incline
Crank Cover
Cap, Large
Cap, Small
6KURXG5LJKW
Lower
Handlebar,
Left
/HJ5LJKW
Shroud, Left
Cap, Small
Cap, Large
Outer Handlebar Shroud,
5LJKW
5DLO$VVHPEO\
%DVH$VVHPEO\
Leg, Left
3HGDO5LJKW
Crank Cover
Pedal, Left
'ULYH%HOW
Speed Sensor
Speed Sensor Magnet
0RWRU&RQWURO%RDUG
%UDNH$VVHPEO\
Power Inlet
Power Switch
,QFOLQH0RWRU$VVHPEO\
Servo Motor
49
Assembly / Owner’s Manual
Troubleshooting
&RQGLWLRQ3UREOHP
1RGLVSOD\SDUWLDOGLVSOD\XQLW
will not turn on
Things to Check
Solution
Check electrical (wall) outlet
Make sure unit is plugged into a functioning wall outlet.
Check connection at front of unit &RQQHFWLRQVKRXOGEHVHFXUHDQGXQGDPDJHG5HSODFHDGDSWHURUFRQQHFtion at unit if either are damaged.
Power Switch
7XUQRQWKHSRZHUZLWKWKH3RZHU6ZLWFK
Check data cable integrity
$OOZLUHVLQFDEOHVKRXOGEHLQWDFW,IDQ\DUHYLVLEO\FULPSHGRUFXWUHSODFH
cable.
Check data cable
FRQQHFWLRQVRULHQWDWLRQ
%HVXUHFDEOHLVFRQQHFWHGVHFXUHO\DQGRULHQWHGSURSHUO\6PDOOODWFKRQ
connector should line up and snap into place.
Check console display for
damage
Check for visual sign that console display is cracked or otherwise damaged.
5HSODFH&RQVROHLIGDPDJHG
Console Display
,I&RQVROHRQO\KDVSDUWLDOGLVSOD\DQGDOOFRQQHFWLRQVDUH¿QHUHSODFHWKH
Console.
If the above steps do not resolve the problem, contact Customer Care for
further assistance.
8QLWRSHUDWHVEXW&RQWDFW+5
not displayed
+5FDEOHFRQQHFWLRQDW&RQVROH %HVXUHFDEOHLVFRQQHFWHGVHFXUHO\WR&RQVROH
+5FDEOHER[FRQQHFWLRQ
%HVXUHFDEOHVIURPKDQGOHEDUVDQGFDEOHWR&RQVROHDUHVHFXUHDQG
undamaged.
Sensor grip
%HVXUHKDQGVDUHFHQWHUHGRQ+5VHQVRUV+DQGVPXVWEHNHSWVWLOOZLWK
relatively equal pressure applied to each side.
Dry or calloused hands
6HQVRUVPD\KDYHGLI¿FXOW\ZLWKGULHGRXWRUFDOORXVHGKDQGV$FRQGXFWLYH
HOHFWURGHFUHDP KHDUWUDWHFUHDP FDQKHOSPDNHEHWWHUFRQGXFW7KHVHDUH
DYDLODEOHRQWKHZHERUDWPHGLFDORUVRPHODUJHU¿WQHVVVWRUHV
Static Handlebar
If tests reveal no other issues, Static Handlebar should be replaced.
8QLWRSHUDWHVEXW7HOHPHWULF+5 Chest Strap (optional)
not displayed
6WUDSVKRXOGEH³32/$5®” compatible and uncoded. Make sure strap is
directly against skin and contact area is wet.
&KHFN8VHU3UR¿OH
6HOHFWWKH(GLW8VHU3UR¿OHRSWLRQIRUWKH8VHU3UR¿OH*RWRWKH:,5(/(66
+5VHWWLQJDQGPDNHVXUHWKDWWKHFXUUHQWYDOXHLVVHWWR21
Interference
7U\PRYLQJXQLWDZD\IURPVRXUFHVRILQWHUIHUHQFH 790LFURZDYHHWF 5HSODFH&KHVW6WUDS
,ILQWHUIHUHQFHLVHOLPLQDWHGDQG+5GRHVQRWIXQFWLRQUHSODFHVWUDS
5HSODFH&RQVROH
,I+5VWLOOGRHVQRWIXQFWLRQUHSODFH&RQVROH
8QLWRSHUDWHVEXW7HOHPHWULF+5 Interference
displayed incorrectly
0DNHVXUHWKDWWKH+5UHFHLYHULVQRWEORFNHGE\DSHUVRQDOHOHFWURQLF
device in the left side of the media tray.
1R530UHDGLQJ&RQVROHGLVSOD\V³3OHDVH6WULGH´HUURUFRGH
Check data cable integrity
$OOZLUHVLQFDEOHVKRXOGEHLQWDFW,IDQ\DUHFXWRUFULPSHGUHSODFHFDEOH
Check data cable
FRQQHFWLRQVRULHQWDWLRQ
%HVXUHFDEOHLVFRQQHFWHGVHFXUHO\DQGRULHQWHGSURSHUO\6PDOOODWFKRQ
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.
5HDOLJQVHQVRULIQHFHVVDU\5HSODFHLIWKHUHLVDQ\GDPDJHWRWKHVHQVRURU
the connecting wire.
50
Assembly / Owner’s Manual
&RQGLWLRQ3UREOHP
5HVLVWDQFHGRHVQRWFKDQJH
(machine turns on and operates)
Things to Check
Solution
Check Console
&KHFNIRUYLVXDOVLJQWKDW&RQVROHLVGDPDJHG5HSODFH&RQVROHLIGDPDJHG
Check data cable integrity
$OOZLUHVLQFDEOHVKRXOGEHLQWDFW,IDQ\DUHYLVLEO\FULPSHGRUFXWUHSODFH
cable.
&KHFNGDWDFDEOHFRQQHFWLRQV
orientation
%HVXUHFDEOHLVFRQQHFWHGVHFXUHO\DQGRULHQWHGSURSHUO\5HVHDWDOOFRQnections. Small latch on connector should line up and snap into place.
5HVLVWDQFHKDQGOHEDU
connection
%HVXUHFDEOHIURPULJKW8SSHU+DQGOHEDUDQGFDEOHVWR&RQVROHDUHVHFXUH
and undamaged.
Check Servo Motor (requires
shroud removal)
,IPDJQHWVPRYHDGMXVWXQWLOWKH\DUHZLWKLQWKHSURSHUUDQJH5HSODFH
Servo Motor if not functioning properly.
0&% UHTXLUHVVKURXGUHPRYDO
5HSODFH0&%
If the above steps do not resolve the problem, contact Customer Care for
further assistance.
,QFOLQHGRHVQRWDGMXVW PDFKLQH Check Console
turns on and operates)
&KHFNIRUYLVXDOVLJQWKDW&RQVROHLVGDPDJHG5HSODFH&RQVROHLIGDPDJHG
Incline handlebar connection
%HVXUHFDEOHIURPOHIW8SSHU+DQGOHEDUDQGFDEOHVWR&RQVROHDUHVHFXUH
and undamaged.
/RZHUDQG8SSHU,2&DEOHV
(requires shroud removal)
$OOZLUHVLQWKHFDEOHVVKRXOGEHLQWDFW,IDQ\DUHFXWRUFULPSHGUHSODFH
cable.
,QFOLQH$GMXVWHU$VVHPEO\
(requires shroud removal)
%HVXUH,QFOLQH$GMXVWHU$VVHPEO\LVDWWDFKHGWR,QFOLQH0RWRUGULYHVFUHZ
If the above steps do not resolve the problem, contact Customer Care for
further assistance.
Console shuts off (enters sleep
mode) while in use
Check electrical (wall) outlet
Make sure unit is plugged into a functioning wall outlet.
Check connection at front of unit &RQQHFWLRQVKRXOGEHVHFXUHDQGXQGDPDJHG5HSODFHDGDSWHURUFRQQHFtion at unit if either are damaged.
Check data cable integrity
$OOZLUHVLQWKHFDEOHVKRXOGEHLQWDFW,IDQ\DUHFXWRUFULPSHGUHSODFH
cable.
Check data cable
FRQQHFWLRQVRULHQWDWLRQ
%HVXUHFDEOHLVFRQQHFWHGVHFXUHO\DQGRULHQWHGSURSHUO\6PDOOODWFKRQ
connector should line up and snap into place.
5HVHWPDFKLQH
8QSOXJXQLWIURPHOHFWULFDORXWOHWIRUPLQXWHV5HFRQQHFWWRRXWOHW
Check magnet position (requires Magnet should be in place on pulley.
shroud removal)
Fan will not turn on or will not
turn off
Check Speed Sensor (requires
shroud removal)
Speed sensor should be aligned with magnet and connected to data cable.
5HDOLJQVHQVRULIQHFHVVDU\5HSODFHLIWKHUHLVDQ\GDPDJHWRWKHVHQVRURU
the connecting wire.
Check data cable integrity
$OOZLUHVLQFDEOHVKRXOGEHLQWDFW,IDQ\DUHFXWRUFULPSHGUHSODFHFDEOH
Check data cable
FRQQHFWLRQVRULHQWDWLRQ
%HVXUHFDEOHLVFRQQHFWHGVHFXUHO\DQGRULHQWHGSURSHUO\6PDOOODWFKRQ
connector should line up and snap into place.
5HVHWPDFKLQH
8QSOXJXQLWIURPHOHFWULFDORXWOHWIRUPLQXWHV5HFRQQHFWWRRXWOHW
Fan will not turn on, but Console Check for blockage of fan
operates
8QSOXJXQLWIURPHOHFWULFDORXWOHWIRUPLQXWHV5HPRYHPDWHULDOIURPIDQ,I
QHFHVVDU\GHWDFKWKH&RQVROHWRKHOSZLWKUHPRYDO5HSODFHWKH&RQVROHLI
unable to remove blockage.
51
Assembly / Owner’s Manual
&RQGLWLRQ3UREOHP
8QLWURFNVGRHVQRWVLWOHYHO
Things to Check
Solution
&KHFNOHYHOHUDGMXVWPHQW
$GMXVWOHYHOHUVXQWLOPDFKLQHLVOHYHO
Check surface under unit
$GMXVWPHQWPD\QRWEHDEOHWRFRPSHQVDWHIRUH[WUHPHO\XQHYHQVXUIDFHV
Move machine to level area.
)RRWSHGDOVORRVHXQLWGLI¿FXOW
to operate
Hardware
7LJKWO\VHFXUHDOOKDUGZDUHRQWKH3HGDO$UPVDQG+DQGOHEDU$UPV
'ULYHWUDLQFOLFNWLFNQRLVHRQFH
per full crank revolution
&KHFNFUDQNSXOOH\DVVHPEO\
Disconnect left and right foot assemblies and rotate crank. If sound persists,
UHSODFHFUDQNSXOOH\DVVHPEO\,IVRXQGGRHVQRWFRPHIURPURWDWLQJFUDQN
FKHFNIRRWDVVHPEOLHVDQGXSSHUORZHUKDQGOHEDUV
Check foot assemblies, leg assemblies, handlebar
assemblies
0DQXDOO\PRYHIRRWOHJDQGKDQGOHEDUDVVHPEOLHVWRLVRODWHVRXQG5Hplace part making sound.
Check for loose hardware
7LJKWO\VHFXUHDOOKDUGZDUHRQWKH6WDELOL]HUVDQGWKHEDVHRIWKH&RQVROH
Mast.
Knocking sound during machine &KHFNKDUGZDUHDWMXQFWLRQ
operation
EHWZHHQ/RZHU+DQGOHEDU$UP
and Pedal
Squeaking noise that appears a
few minutes into a workout and
normally will get progressively
worse as the workout continues
Make sure that the alignment tab on the Pivot Sleeve goes into the slot in the
KROH%HVXUHWKH3LYRW6OHHYHH[WHQGVWKURXJKWKHRSSRVLWHKROHLQWKHMRLQW
cover.
%ROWWKDWFRQQHFWVWKHVZLQJ
Loosen pivot rod bolt slightly until noise goes away. White lithium grease can
arms to the axle running through DOVREHDSSOLHGIRUDWHPSRUDU\¿[&RQWDFW&XVWRPHU&DUHIRUDVVLVWDQFH
the console mast
5ROOHUVTXHDNLQJRQUDLO
$SSO\VLOLFRQHOXEULFDQWWRDGU\FORWKDQGZLSHWKHUDLOVWRHOLPLQDWHUROOHU
noise.
Console continuously displays
a different program every 15
seconds
Console is in demonstration
mode
3XVKDQGKROGGRZQWKH(17(5DQG3$86((17(5EXWWRQVIRUVHFRQGV
Workout results will not sync
ZLWK%OXHWRRWK® enabled device
Current console mode
0DFKLQHPXVWEHLQ,GOH0RGHWRV\QF3XVKWKH3$86(6723EXWWRQXQWLO
the Power-Up Mode screen is displayed.
7RWDOWLPHRIZRUNRXW
$ZRUNRXWPXVWEHORQJHUWKDQPLQXWHWREHVDYHGDQGSRVWHGE\WKH
Console.
Fitness machine
8QSOXJXQLWIURPHOHFWULFDORXWOHWIRUPLQXWHV5HFRQQHFWWRRXWOHW
%OXHWRRWK enabled device
&RQVXOW\RXUGHYLFHWREHVXUHWKDWWKH%OXHWRRWK® wireless feature has been
enabled on it.
)LWQHVV$SS
5HYLHZ6SHFL¿FDWLRQVRI)LWQHVV$SSDQGFRQ¿UP\RXUGHYLFHLVFRPSDWLEOH
®
&RQWDFWDSSVXSSRUW#QDXWLOXVFRPIRUIXUWKHUDVVLVWDQFH
52
Assembly / Owner’s Manual
Bowflex™ Body Weight Loss Guide
Introduction and Overview
:HOFRPHWRWKH%RZÀH[Œ%RG\:HLJKW/RVV*XLGH7KLVJXLGHLVGHVLJQHGWREHXVHGZLWK\RXU%RZÀH[®HTXLSPHQWDQGZLOOKHOS\RX
• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality
&RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDPRUDQHZKHDOWKDQGGLHWSODQ6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVV
in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calcuODWHGRUPHDVXUHGE\WKHPDFKLQH·VFRPSXWHUIRUUHIHUHQFHSXUSRVHVRQO\7KHKHDUWUDWHGLVSOD\HGRQWKHFRQVROHLVDQDSSUR[Lmation and should be used for reference only.
%\IRFXVLQJRQWKHPDLQWKUHHHOHPHQWVRIWKH%RZÀH[Œ%RG\:HLJKW/RVV*XLGHTXDOLW\EDODQFHDQGFRQVLVWHQF\\RX¶OOEHDEOHWRUHDFKDQG
PDLQWDLQ\RXUZHLJKWORVVDQG¿WQHVVJRDOVIRUWKHQH[WVL[ZHHNVDQGEH\RQG
• Quality±7KHHPSKDVLVRIWKLVSODQLVRQHDWLQJPRUHZKROHIRRGVDQGJHWWLQJWKHPRVWQXWULHQWVIURP\RXUFDORULHVDVSRVVLEOH0DNLQJWKH
PDMRULW\RI\RXUGLHWIURPIRRGVWKDWKDYHDVLQJOHLQJUHGLHQW IRUH[DPSOHIUXLWVYHJHWDEOHV¿VKOHDQSURWHLQHJJVEHDQVQXWVDQGZKROH
JUDLQV SURYLGHVWKHYLWDPLQVPLQHUDOV¿EHUSURWHLQDQGKHDOWK\IDWV\RXUERG\QHHGV
• Balance±(DFKRIWKHPHDOVDQGVQDFNVLQWKLVJXLGHKDYHDVRXUFHRI¿EHURUVPDUWFDUERK\GUDWHSURWHLQDQGKHDOWK\IDWWRNHHS\RXU
HQHUJ\OHYHOVFRQVLVWHQWWKURXJKRXWWKHGD\WRIXHO\RXUZRUNRXWV%\KDYLQJWKLVEDODQFH\RX¶OOIHHOIXOOHUORQJHUZKLFKLVFULWLFDOWRZHLJKWORVV
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
5HVXOWVZLOOYDU\GHSHQGLQJRQ\RXUDJHVWDUWLQJZHLJKWDQGH[HUFLVHOHYHOEXWRQDYHUDJH\RXPD\ORVHOEVSHUZHHNDQGH[SHULHQFHLQFUHDVHG
energy levels.
5 Tips for Long-Term Success
1. .HHSDIRRGORJLQFOXGLQJKXQJHUOHYHOVDQGZDWHULQWDNH)UHHRQOLQHIRRGORJVDQGPRELOHDSSVDUHDYDLODEOHDWZZZP\¿WQHVVSDOFRPDQG
www.loseit.com
2. :HLJKDQGRUWDNHPHDVXUHPHQWVZHHNO\ – no more and no less. Weighing weekly rather than daily or every other day is best. You’ll track
\RXUSURJUHVVDQGNHHS\RXUVHOILQFKHFNZLWKRXWJHWWLQJGLVFRXUDJHGLIWKHVFDOHGRHVQ¶WPRYHIRUDIHZGD\V$QGUHPHPEHUZHLJKWLVMXVW
DQXPEHUDQGLW¶VLQÀXHQFHGE\PXVFOHJDLQDVZHOODVIDWORVV)HHOLQJKRZ\RXUFORWKHV¿WFDQRIWHQEHDEHWWHULQGLFDWRURISURJUHVVDV\RXU
body adapts to exercise and nutrition changes.
3. 0HDVXUHSRUWLRQV±7RDYRLGSRUWLRQFUHHSXVHPHDVXULQJFXSVDQGVSRRQVIRUJUDLQV ULFHSDVWDFHUHDO EHDQVQXWVRLOVDQGGDLU\8VH
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.
Practice your desired long-term habits±,W¶VHDV\WRMXVWLI\SRRUHDWLQJFKRLFHVZKHQ\RX¶UHRQO\IRFXVHGRQWKHVKRUWWHUP)RFXVRQWKH
ORQJWHUPVDWLVIDFWLRQRIDVOLPPHUKHDOWKLHU\RXUDWKHUWKDQWKHWHPSRUDU\JUDWL¿FDWLRQ\RX¶OOJHWIURPVSOXUJLQJ
How to Use this Guide
• 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
LQFUHDVH7KLVLVDJRRGVLJQ\RXUPHWDEROLVPLVZRUNLQJ
• 0L[DQGPDWFKPHDORSWLRQV
– 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
– Use the meal plan, sample options, and grocery list to create your own meals for more variety
53
Assembly / Owner’s Manual
±<RXFDQVZDSRXWDQ\W\SHRISURWHLQYHJHWDEOHVRUVPDUWFDUEVIRUWKHVXJJHVWHGPHDORSWLRQV)RUH[DPSOH
•
7XUNH\IRUWXQD
•
$Q\¿VKRUVHDIRRGIRUFKLFNHQ
•
Cooked vegetables instead of salad
• Eat your calories
±&XWRXWKLJKFDORULHEHYHUDJHVOLNHVRGDMXLFHVFRIIHHGULQNVDQGDOFRKRO
±6WLFNZLWKZDWHUXQVZHHWHQHGWHDDQGFRIIHH$LPIRUDPLQLPXPRIR] OLWHUV RIZDWHUSHUGD\WRVWD\ZHOOK\GUDWHG
• ,I\RX·UHVWLOOKXQJU\DIWHURULQEHWZHHQPHDOV
– 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,
LQFUHDVHSRUWLRQVL]HVRISURWHLQDQGVPDUWFDUEVDWPHDOVE\$GGLQJDVQDFNLVDQRWKHURSWLRQWRPHHW\RXUERG\¶VLQFUHDVHGFDORULH
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
7KHIHPDOHPHDOSODQSURYLGHVDERXWFDORULHVDQGWKHPDOHSODQSURYLGHVDERXWFDORULHVRIKLJKTXDOLW\QXWULWLRQWRQRWRQO\KHOS\RX
ORVHZHLJKWDQGIHHOJUHDWEXWJHWWKHPRVWRXWRI\RXUFDORULHV7KHYLWDPLQVPLQHUDOVDQGDQWLR[LGDQWVIURPHDWLQJPRVWO\ZKROHIRRGVKHOSVXSSRUWRSWLPDOKHDOWK7KHVHFDORULHOHYHOVZLOOUHVXOWLQKHDOWK\ZHLJKWORVVIRUWKHPDMRULW\RISHRSOH.HHSLQPLQGWKDWHYHU\RQH¶VPHWDEROLVPLVYHU\
GLIIHUHQWGHSHQGLQJRQDJHKHLJKWZHLJKWDFWLYLW\OHYHODQGJHQHWLFV3D\FORVHDWWHQWLRQWR\RXUZHLJKWKXQJHUOHYHOVDQGHQHUJ\DQGDGMXVW\RXU
calories if needed.
)ROORZWKHVHJXLGHOLQHVLI\RX·UHRYHU
• 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.
)ROORZWKHVHJXLGHOLQHVLI\RX·UHXQGHU
• ,I\RX¶UHXQGHU\RXPD\QHHGPRUHFDORULHV$GGDQRWKHUVQDFNLI\RXIHHOORZRQHQHUJ\RUDUHH[WUHPHO\KXQJU\
Breakfast
%UHDNIDVWLQFOXGHVDVPDUWFDUEIUXLWDQGDVRXUFHRISURWHLQZKLFKZLOODOVRKDYHIDW:LWKDEDODQFHRIFDUERK\GUDWHVDQG¿EHUIURPWKHVPDUWFDUE
and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
(DFKVQDFNLVDEDODQFHRIFDUERK\GUDWHVDQGSURWHLQWRNHHS\RXUEORRGVXJDUPRUHFRQVLVWHQWZKLFKPHDQV\RXZRQ¶WH[SHULHQFHKXQJHUDQG
energy level spikes and drops.
7KLVKDSSHQVZKHQ\RXKDYHDKLJKFDUERQO\VQDFNOLNHFKLSVFDQG\VRGDFUDFNHUVRUSUHW]HOV
Lunch and Dinner
/XQFKFRPELQHV¿OOLQJ¿EHUIURPYHJHWDEOHVDQGVPDUWFDUEVZLWKDOHDQRUORZIDWSURWHLQ7KHKHDOWK\IDWFDQFRPHHLWKHUIURPWKHSURWHLQDGGHG
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).
54
Assembly / Owner’s Manual
+HUH¶VDQRYHUYLHZRIZKDWDQLGHDOGD\ORRNVOLNH
(See Portion Size Guide for proper serving sizes)
Breakfast
Snack #1
smart
rich
carbs
carb
protein
fruit
smart
carb
protein
veggies
SURWHLQIDW
Snack #2
Lunch
smart
carb
protein
healthy
fat
smart
carb
veggies
Dinner
smart
carb
protein
healthy
fat
veggies
55
Assembly / Owner’s Manual
protein
Breakfast Options
)UXLW
Smart Carb
3URWHLQ)DW
%HUULHVRUEDQDQD
)UXLWDQG1XW2DWPHDO Cook
SODLQRDWVLQZDWHU7RSZLWKIUXLW
nuts, milk, cinnamon, and honey.
Plain oats
5HJXODURUTXLFNFRRN
Nuts and milk
(JJ0XIÀQ&RRNHJJV7RDVW
bread and top with 1 slice of
cheese, 1 slice of ham, and
tomato.
(QJOLVKPXI¿QRUVDQGZLFKWKLQ
(JJKDPDQGFKHHVH
Oats, wheat germ, and ground
ÀD[VHHG
Plain non-fat Greek yogurt and
nuts
7RPDWR
Yogurt Power Parfait7RS\RJXUW Chopped fruit of your choice
with fruit. Sprinkle with 1 serving
of nuts, 2-3 tbsp wheat germ, or
JURXQGÀD[VHHGWEVSRDWVDQG
cinnamon.
On the Go PB & Apple Sandwich7RDVWEUHDG6SUHDGRQ
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
%DNHG6ZHHW3RWDWR
*UHHQ%HDQV
&KLFNHQ6WLU)U\
Flavor with 2 tablespoon teriyaki
sauce
Chicken breast or boneless skinless thigh
%URZQRUZLOGULFH
Mixed stir fry vegetables
(fresh or frozen)
Steak Tacos with Side Salad (3 Flank or sirloin steak
IRUPDOHVIRUIHPDOHV 7RSZLWK
salsa, cilantro, and sprinkle of
shredded cheese
Corn tortillas
Salad
Whole Wheat Pasta with
Shrimp or Cannellini Beans &
0DULQDUD6DXFH
Shrimp (frozen or fresh) or cannellini beans
Whole wheat pasta
Steamed broccoli
Bunless Burgers with Oven
)ULHV&RUQ 6DODG
*ULOOEXUJHUV%DNHVOLFHGSRWDtoes on sprayed cookie sheet for
PLQXWHV#ƒ)
OHDQJURXQGEHHIRUWXUNH\
Oven baked fries
Corn on the cob + side salad
Tuna & Avocado Wrap with
Vegetable Soup
8VHR]RIWXQD FDQ 7RSZLWK
lettuce, tomato, avocado, and
mustard.
7XQD
+LJK¿EHUZUDS
9HJHWDEOHVRXS
(homemade or low-sodium
canned)
56
Assembly / Owner’s Manual
Snack Options
Smart Carb
Protein
1 medium apple
10-15 almonds
%DE\FDUURWV
2 tbsp hummus
1 serving of crackers*
1 string cheese
(QHUJ\RUSURWHLQEDUZLWKFDORULHV
6HHZZZ%RZÀH[FRP5HVRXUFHVIRUEUDQGUHFRPPHQGDWLRQV
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 recomPHQGHGWROLPLWVPDOOVSOXUJHVWRWLPHVSHUZHHN8VHWKHDSSURDFKWKDWZRUNVEHVWIRU\RX+HUHDUHDIHZH[DPSOHV
• 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
%DVHGRQHDFKRIWKHPHDORSWLRQVOLVWHGDERYHDW\SLFDOGD\SODQFRXOGORRNOLNHWKLV
Day 1
Day 2
Day 3
Breakfast
(JJPXI¿Q
Power yogurt parfait
Fruit + nut oatmeal
Snack 1
$SSOHZLWKDOPRQGV
1XW7KLQV® + string cheese
%DE\FDUURWVDQGKXPPXV
Lunch
7XQD DYRFDGRZUDSZLWKVRXS
Leftovers from dinner- day 1
Leftovers from dinner- day 2
Optional Snack 2 or Treat
½ cup ice cream bar
(QHUJ\EDU
100 calorie bag of light popcorn
Dinner
Shrimp pasta
Chicken stir fry
%XQOHVVEXUJHUV
57
Assembly / Owner’s Manual
Portion Size Guide
(DFKRIWKHLWHPVOLVWHGDUHIRURQHVHUYLQJ
MALE
FEMALE
PROTEIN
2 eggs
R]FKLFNHQ¿VKOHDQPHDWRUWRIX
FXSEHDQVRUOHQWLOV
1 cup greek yogurt*
1.5oz cheese*
FXS EDVHEDOO
1 egg
R]FKLFNHQ¿VKRUOHDQPHDW
FXSEHDQVRUOHQWLOV
FXSJUHHN\RJXUW 1.5oz cheese*
+($/7+<)$7
7EOVSQSHDQXWRUQXWEXWWHU WVSQROLYHÀD[RUZDOQXWRLO
FXSRIQXWV
PHGLXPDYRFDGR
1 tblspn peanut or nut butter*
WVSQROLYHÀD[RUZDOQXWRLO
FXSRUWDEOHVSRRQVRIQXWV DSSUR[DOPRQGV
PHGLXPDYRFDGR
60$57&$5%
FXSFRRNHGJUDLQV FXSUDZ RDWVEURZQULFH
quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
or less)
HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS
FXSFRRNHG FXSUDZ JUDLQV
PHGLXPVZHHWSRWDWRRU
regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
less)
HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS
)58,7
1/2 cup = lightbulb
R]RUWEVS
JROIEDOO
FXSQXWV
$OWRLGVWLQ
1 medium apple, orange, or pear
1 small banana (length of your hand)
1 cup berries or chopped fruit
FXSGULHGIUXLW IUHVKRUIUR]HQLVRSWLPDO
9HJHWDEOHV <RXFDQKDYHXQOLPLWHGYHJHWDEOHVH[FHSWIRUSHDVDQGFRUQVWLFNZLWKFXSVHUYLQJ
FXSVVSLQDFKRUOHWWXFH FXSSHGKDQGV
1 cup raw vegetables
FXSFRRNHGYHJHWDEOHV
R]ORZVRGLXPYHJHWDEOHMXLFH
R]FKLFNHQRUPHDW
GHFNRIFDUGV
OPTIONAL TREATS
FXSORZIDWLFHFUHDP
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn
1 medium potato
FRPSXWHUPRXVH
VRPHIRRGVDUHDFRPELQDWLRQRISURWHLQDQGFDUEVRUSURWHLQDQGIDW
PHGLXPSLHFHRI
IUXLW WHQQLVEDOO
R]FKHHVH
= 3 dice
58
Assembly / Owner’s Manual
Grocery List
BREAD & GRAINS
ZKROHZKHDWEUHDG
Sprouted grain breads
/LJKWRUZKROHZKHDWHQJOLVKPXI¿QV
Sandwich or bagel thins
Corn or low-carb whole wheat tortillas
+LJK¿EHUZUDSV
3ODLQRDWVPLQXWHRUROGIDVKLRQHG
:KROHJUDLQVEURZQULFHEXOJDUEDUOH\TXLQRDFRXVFRXV
7LSV/RRNIRUZKROHZKHDWDVWKH¿UVWLQJUHGLHQW/RRNIRUJRI
¿EHUSHUVOLFHRUJSHUVOLFHVRIOLJKWRUGLHWEUHDG$LPIRUEUHDGZLWK
less than 100 calories per slice.
DAIRY & DAIRY ALTERNATIVES
&5$&.(5661$&.6 (1(5*<%$56
Plain non-fat greek yogurt
.H¿U \RJXUWOLNHGULQN
Organic low-fat milk
(QULFKHGDOPRQGRUVR\PLON
&KHHVHIHWDSDUPHVDQPR]]DUHOODOLJKWKDYDUWLSURYRORQHVZLVV
string cheese, or single serving packages
$Q\XQVDOWHGQXWVRUVHHGV
$LUSRSSHGRUOLJKWSRSFRUQ
(GDPDPHLQWKHSRG
(QHUJ\EDUV
Crackers
Hummus
7LSV/LPLWFUDFNHUVSUHW]HOVDQGFKLSVWRVHUYLQJVSHUZHHN
$OZD\VSDLUZLWKSURWHLQVXFKDVKXPPXVFKHHVHRUQXWV/RRNIRU
energy bars with less than 200 calories and 20g of sugar and at least 3g
RISURWHLQDQGJRI¿EHU/RRNIRUFUDFNHUVZLWKOHVVWKDQFDORULHV
and 4g or less of fat per serving.
0($7),6+328/75< 3527(,1
Wild game
Salmon, halibut, tuna, tilapia, shrimp,
FDW¿VKVFDOORSVRUFUDE
Pork loin, pork chops, or pork roast
Chicken or turkey breast or thighs (no skin)
(JJVDQGHJJZKLWHV
/HDQEHHIVLUORLQFKXFNURXQGWHQGHUORLQOHDQ RUJDQLFDQG
grass fed is best)
Canned salmon or tuna (in water)
Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunchmeat
$Q\W\SHRIEHDQGU\RUFDQQHGORZVRGLXPYDULHWLHV
7RIXDQGWHPSHK
)$76 2,/6
$YRFDGR
2OLYHJUDSHVHHGZDOQXWVHVDPHRUÀD[VHHGRLO
%XWWHUVSUHDGVORRNIRUSURGXFWVIUHHRIWUDQVIDWVDQGSDUWLDOO\
hydrogenated oils on the ingredient list.
7LSV/LJKWROLYHRLOUHIHUVWRWKHÀDYRUQRWWKHFDORULHFRQWHQW$OZD\V
PHDVXUHRLODQGEXWWHU(YHQLIDIDWLVFRQVLGHUHGKHDOWK\LW¶VVWLOOYHU\
high in calories and portions need to be controlled.
'5(66,1*6&21',0(176 6$8&(6
7LSV/RRNIRU³&KRLFH´RU³6HOHFW´FXWVRIPHDWUDWKHUWKDQ³3ULPH´
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.
)52=(1)22'6
$OOYHJHWDEOHVZLWKRXWVDXFH
$OOIUXLW
Grains and grain medleys
9LQHJDUVULFHZLQHEDOVDPLF
$OOIUHVKRUGULHGKHUEVDQGVSLFHV
Mustard
Salsa and chili sauce
Marinara sauce with no high-fructose corn syrup
/HPRQDQGOLPHMXLFH
%RWWOHGPLQFHGJDUOLFDQGJLQJHU
Low-sodium soy sauce
7LSV/RRNIRUSURGXFWVIUHHRI06*DGGHGFRORUVDQGKLJKIUXFWRVH
FRUQV\UXS/RRNIRUVDXFHVXQGHUFDORULHVSHUVHUYLQJ$YRLGFUHDP
based sauces and dressings like ranch, bleu cheese, and alfredo.
$OOIUXLWVDQGYHJHWDEOHVIUHVKDQGIUR]HQDUHJUHDWFKRLFHV6LQFHHYHU\PHDOKDVRQHRUERWK\RXUVKRSSLQJFDUWVKRXOGUHÀHFWWKLV
59
Assembly / Owner’s Manual
Keep It Going
Tips for continued weight loss and maintaining changes
• .HHSZHLJKLQJ\RXUVHOIZHHNO\, 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.7KHVFDOHPLJKWQRWEXGJHIRUDIHZZHHNVRUHYHQPRQWKVDIWHUVRPHLQLWLDOZHLJKWORVV7KLVLVQRUPDODQGWREHH[SHFWHG,W¶VWKHERG\¶VQDWXUDOSURFHVVIRUDGMXVWLQJWR\RXUQHZORZHUZHLJKW6WD\IRFXVHGRQ\RXUORQJWHUPJRDOFHOHEUDWH\RXUVXFFHVVHV
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.+DYHDQRQIRRGUHZDUGIRUHDFKJRDO\RXKLWVXFKDVDPDVVDJHDQHZRXW¿WRUDQRXWLQJZLWKIULHQGVDQGIDPLO\
• Use the resources belowWR¿QGQHZUHFLSHVJHWH[SHUWDGYLFHDQGVXSSRUWWRVWD\PRWLYDWHG
Resources
'RZQORDGDEOH5HVRXUFHVIURP%RZÁH[Œ:HEVLWH ZZZ%RZÀH[FRP5HVRXUFHV
• *URFHU\6KRSSLQJ/LVWIRU)ULGJH %ODQN)RUP
• 7 Day Meal Planning Form
• $GGLWLRQDO'LQQHU2SWLRQV
• Pre and Post Workout Fueling Guide
Questions & Support
• $VNTXHVWLRQVSRVWVXJJHVWLRQVDQGFRQQHFWZLWKRXURQOLQH%RZÀH[Œ'LHWLWLDQRQWKH%RZÀH[)DFHERRNSDJH
Recipes
• www.wholeliving.com
• www.eatingwell.com
• www.whfoods.org
• www.livebetteramerica.org
Online food logs
• ZZZP\¿WQHVVSDOFRP
• www.loseit.com
60
Assembly / Owner’s Manual
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Assembly / Owner’s Manual
62
Assembly / Owner’s Manual
Warranty
Who Is Covered
This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).
What Is Covered
Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives
proper care and maintenance as described in the Product’s Assembly and Owner’s manual. This warranty is good only for authentic, original, legitimate machines manufactured by
Nautilus, Inc. and sold through an authorized agent and used in the United States or Canada.
Terms
•
Frame
15 years
•
Mechanical parts
5 years
•
Electronics
5 years
•
Labor
2 years
(Labor support does not include the installation of replacement parts involved in the initial product assembly and preventative maintenance services. All repairs covered
under the labor portion of the warranty must be preauthorized by Nautilus.)
How Nautilus Will Support the Warranty
Throughout the terms of the warranty coverage, Nautilus, Inc. will repair any machine that proves to be defective in materials or workmanship. Nautilus reserves the right to replace
the product in the event a repair is not possible. When Nautilus determines replacement is the correct remedy, Nautilus may apply a limited credit reimbursement toward another
Nautilus, Inc. brand Product, at our discretion. This reimbursement may be prorated based on length of ownership. Nautilus, Inc. provides repair service within major metropolitan
areas. Nautilus, Inc. reserves the right to charge the consumer for travel outside these areas. Nautilus, Inc. is not responsible for dealer labor or maintenance charges beyond the
applicable warranty period(s) stated herein. Nautilus, Inc. reserves the right to substitute material, parts or products of equal or better quality if identical materials or products are
not available at the time of service under this warranty. Any replacement of the product under the terms of the Warranty in no way extends the original Warranty period. Any limited
credit reimbursement may be prorated based on length of ownership. THESE REMEDIES ARE THE EXCLUSIVE AND SOLE REMEDIES FOR ANY BREACH OF WARRANTY.
What You Must Do
•
Retain appropriate and acceptable Proof of Purchase.
•
Operate, maintain, and inspect the Product as specified in the Product Documentation (Assembly, Owner’s Manuals, etc.).
•
Product must be used exclusively for the purpose intended.
•
Notify Nautilus within 30 days after detecting an issue with the Product.
•
Install replacement parts or components in accordance with any Nautilus instructions.
•
Perform diagnostic procedures with a trained Nautilus, Inc representative if requested.
What Is Not Covered
•
Damage due to abuse, tampering or modification of the Product, failure to properly follow assembly instructions, maintenance instructions, or safety warnings as stated in the
Product Documentation (Assembly, Owner’s Manuals, etc), damage due to improper storage or the effect of environmental conditions such as moisture or weather, misuse,
mishandling, accident, natural disasters, power surges.
•
A machine placed or used in a commercial or institutional setting. This includes gyms, corporations, work places, clubs, fitness centers and any public or private entity that
has a machine for use by its members, customers, employees or affiliates.
•
Damage caused by exceeding maximum user weights as defined in the Product’s Owner’s manual or warning label.
•
Damage due to normal usage and wear and tear.
•
This warranty does not extend to any territories or countries outside the United States and Canada.
How to Obtain Service
For Products purchased directly from Nautilus, Inc. contact the Nautilus office listed on the Contacts page of the products Owner’s manual. You may be required to return the
defective component to a specified address for repair or inspection, at your expense. Standard ground shipping of any warranty replacement parts will be paid by Nautilus, Inc. For
products purchased from a retailer, you may be asked to contact your retailer for warranty support.
Exclusions
The preceding warranties are the sole and exclusive express warranties made by Nautilus, Inc. They supersede any prior, contrary or additional representations, whether oral or
written. No agent, representative, dealer, person or employee has the authority to alter or increase the obligations or limitations of this warranty. Any implied warranties, including
the WARRANTY OF MERCHANTABILITY and any WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE, are limited in duration to the term of the applicable express warranty
provided above, whichever is longer. Some states do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you.
Limitation of Remedies
EXCEPT AS OTHERWISE REQUIRED BY APPLICABLE LAW, THE PURCHASER’S EXCLUSIVE REMEDY IS LIMITED TO REPAIR OR REPLACEMENT OF ANY COMPONENT DEEMED BY
NAUTILUS, INC. TO BE DEFECTIVE UNDER THE TERMS AND CONDITIONS STATED HEREIN. IN NO EVENT WILL NAUTILUS, INC. BE LIABLE FOR ANY SPECIAL, CONSEQUENTIAL,
INCIDENTAL, INDIRECT OR ECONOMIC DAMAGES, REGARDLESS OF THE THEORY OF LIABILITY (INCLUDING, WITHOUT LIMITATION, PRODUCT LIABILITY, NEGLIGENCE OR OTHER
TORT) OR FOR ANY LOST REVENUE, PROFIT, DATA, PRIVACY OR FOR ANY PUNITIVE DAMAGES ARISING OUT OF OR RELATED TO THE USE OF THE FITNESS MACHINE EVEN IF
NAUTILUS, INC. HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. THIS EXCLUSION AND LIMITATION SHALL APPLY EVEN IF ANY REMEDY FAILS OF ITS ESSENTIAL
PURPOSE. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF CONSEQUENTIAL OR INCIDENTAL TYPE DAMAGES SO THE ABOVE LIMITATION MAY NOT APPLY TO
YOU.
State Laws
This warranty gives you specific legal rights. You may also have other rights, which vary from state to state.
Expirations
If the warranty has expired, Nautilus, Inc. may assist with replacements or repairs to parts and labor, but there will be a charge for these services. Contact a Nautilus office for
information on post-warranty parts and services. Nautilus does not guarantee availability of spare parts after expiration of warranty period.
International Purchases
If you purchased your machine outside of the United States consult your local distributor or dealer for warranty coverage.
63
Assembly / Owner’s Manual
EN
8010775.061518.F
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