Home

ASSEMBLY / OWNER`S MANUAL

Contents

1. sseee 26 Maintenance hacian aaa 52 Leveling Your Machine en 26 Walking Belt Alignment ee 54 Features 27 Troubleshooting cir s 57 FITNESS Basics ente ge e 36 Body Weight Loss Guide 59 OPETE casa seu 43 Buy Back Guarantee sss 70 Before You Start ore ioa piane es 43 Wala nt ics ci ac ec te e ode ae 71 Power Up Idle Mode sss 44 To validate warranty support keep the original proof of purchase and record the following information Serial Number Date of Purchase To register your product warranty go to www bowflex com register Or call 1 800 605 3369 If you have questions or problems with your product please call 1 800 605 3369 Nautilus Inc 800 NAUTILUS 800 628 8458 www NautilusInc com Customer Service North America 800 605 3369 tcinquiry nautilus com outside U S technics nautilus com Printed in China 2015 Nautilus Inc amp indicates trademarks registered in the United States These marks may be registered in other nations or otherwise protected by common law Bowflex the B logo TreadClimber Bowflex Body Easy Step Bowflex Connect Bowflex Trainer Nautilus Schwinn and Universal are trademarks owned by or licensed to Nautilus Inc Polar OwnCode Bluetooth Android iTunes Google Play WD 409 Lube N Walk and Nut Thins are trademarks of their r
2. MCB RELY STUCK CLSD MCB RELY STUCK OPEN MCB TACH OVER SPEED MCB TACH TIMEOUT MCB COMM TIMEOUT MCB OVER CURREN SOC MCB OVER CURRE CRIT MCB OVER CURRE DMAG and MCB HW OVERS SPEED Things to Check Solution Safety key Plug Safety Key into Console See Emergency Stop Procedure in Safety Warn ing Labels section Motor overload Unit may be overloaded and drawing too much current causing unit to shut power down to protect motor Consult belt lubrication schedule to determine if belts need lubrication check walking belt tension and restart unit Outlet Outlet may not have enough power available for the machine due to other devices on same circuit Remove any devices from power circuit and restart machine Safety Key Insert Safety Key into Safety Key Port on Console Belt lubrication Consult lubrication schedule and apply if necessary Push ENTER button to exit the notice 1 0 Cables Restart machine If error persists contact Customer Service for further as sistance Motor Control Board Contact Customer Service for further assistance Motor Covers Cycle power off and allow the machine to cool down for at least 20 minutes Be sure the Motor Cover vents are free of debris If issue recurs contact Customer Service for further assistance Motor Connections Specified button Motor Control Board Contact Customer Service for further assistance Release s
3. N Push the Right button until the next prompt is displayed 2v The Console display shows the SET TIME prompt with the default time setting The hour value will be the currently active vales flashing Push the Increase Decrease buttons to adjust the currently active value flashing Push the Left Right buttons to change which segment is the currently active value hour minute AM or PM HH Push ENTER to set The Console goes to the Power Up Mode screen Note To adjust these settings after the Initial Setup consult the Console Set Up Mode section User Profiles The Console is equipped with 4 User Profiles Each User Profile has values and options specific to it Gender Year of Birth Display Units Weight Sound Volume Erase Workouts Select a User Profile Every workout is saved to the User Profile and can be reviewed with the online health tracker at www bowflexconnect com Be sure to select the proper User Profile before starting a workout The last User that completed a workout will be the default User User Profiles are assigned the default values until they are customized by editing Be sure to edit the User Profile for more accurate calorie and heart rate information 44 Assembly Owner s Manual Edit User Profile 1 From the Power Up Mode screen push the User button to select one of the User Profiles 2 Push and hold down the User button to edit the User Profile 3 The Consol
4. 10 minutes and gradually increase your workout time until you can reach 30 minutes total If your schedule is busy and you are unable to fit 30 minutes of continuous exercise into your day try accumulating 30 minutes by doing multiple shorter workouts on the same day For example 15 minutes in the morning and 15 minutes in the evening For best results combine your TreadClimber fitness machine workouts with a strength training program using a Bowflex home gym or Bowflex SelectTech dumbbells and follow the Bowflex Body Weight Loss Guide that is 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 don t change your workout times unless it is absolutely necessary 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 TreadClimber fitness machine is even more fun when you add this kind of variety Apparel It is important to wear appropriate safe and comfortable footwear and
5. Maintenance Parts Za Console Handlebar Assembly Rear Cover Right Side Right Upright 4 Left Upright Treadle Assembly Pivot Cover Shock r Motor Cove 55 Assembly Owner s Manual Maintenance Parts Treadle Assembly Drive Belt Drive Motor Front Roller Treadle Stop Walking Belt Adjustment Lower Walking Belt Guide Screw Walking Belt Adjustment Bracket Walking Belt Guide IGUS Bushing Right Side Foot Platform A C Inlet Rear Roller Motor Control Board 56 Assembly Owner s Manual Troubleshooting Condition Problem Things to Check Solution Unit will not power up turn on start Outlet Make sure outlet is functioning correctly Verify this by plugging another device ex lamp into the outlet If outlet is connected to a light switch check to make sure it is on If outlet is not functioning find a working outlet Power cord not plugged in Make sure the power cord is firmly secured to A C inlet on the unit and firmly inserted into a non GFI AFCI wall socket Power switch turned off Make sure the power switch at the rear of the unit is in the ON position Switch will light up red to indicate power is present Safety key not plugged in Plug Safety Key into Console See Emergency Stop Procedure If problem persists Contact Customer Service Speed displayed is n
6. B
7. 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 71 Assembly Owner s Manual 8007952 101515
8. 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 CRACKERS SNACKS amp ENERGY BARS Any unsalted nuts or seeds Energy bars Crackers Hummus Air popped or light popcorn Edamame in the pod 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 FATS amp 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 amp SAUCES 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
9. Place the power cord in a secure location Children must not be let on or near to this machine Moving parts and other features of the machine can be dangerous to children Not intended for use by anyone under 14 years of age Consult a physician before you start an exercise program 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 Before each use examine this machine for damage to power cord power receptacle loose parts or signs of wear Do not use if found in this condition Contact Nautilus Customer Service for repair information Always connect the power cord to a circuit capable of handling 10 amperes with no other loads applied 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 The electrical wiring for the residence in which the machine will be used must obey the applicable local and provincial requirements Maximum user weight limit 300 Ibs 136 kg Do not use if you are over this weight This machine is for home use only Do not wear loose clothing or jewelry This machine contains moving parts Do not put fingers fe
10. clothing when using the TreadClimber fitness 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 Do not wear loose clothing or jewelry This machine contains moving parts Do not put fingers feet or other objects into moving parts of the exercise equipment Always wear rubber soled athletic shoes when you use this machine Do not use the machine with bare feet or only wearing socks Because of how the Treadles and Walking Belts operate it is possible for extremely light weight flexible shoes or minimalist shoes to be caught Only wear athletic shoes that have more toe protection structure and support Light weight or minimalist shoes should not be worn Warm Up Before you use your TreadClimber fitness machine consider doing these dynamic warm up stretches which will help prepare your body for the workout 36 Assembly Owner s Manual 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 se quence 10 or 20 times Repeat the stretch with the other leg Dynamic Knee Bend Stand with the feet together Raise the heel
11. 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 Read understand and test the Emergency Stop Procedure before use Keep the walking belt clean and dry Do not drop or put objects into any opening of the machine This machine is designed for walking Do not try to run on this machine Keep your hands on the support Handlebars and stay as near the front of the machine as is comfortable in order to stay in balance on the Treadles Keep your foot in the center of each Treadle do not let your feet cross in front of your body as you increase the speed The electrical wiring for the residence in which the machine will be used must obey the applicable local and provincial requirements 4 Assembly Owner s Manual Exercise on this machine requires coordination and balance Be sure to anticipate that changes in speed the angle of Walking Decks and resistance level can occur during workouts and be attentive in order to avoid loss of balance and possible injury A machine should never be left unattended when plugged in Unplug from outlet when not in use and before putting on or taking off parts Use this machine only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer This appliance is not intended for use by persons with reduced physical sensory or mental capabilities o
12. exercise confidence stamina and endurance and are essential to a well rounded cardiovascular training program Interval Training workouts An Interval Training workout involves adjusting your speed faster and slower for specific lengths of time to raise and lower your breathing rate heart rate and calorie burn Here is a sample Interval Training workout 7 minutes walking at a slow easy comfortable speed 1 minute walking at a more challenging speed that is approximately 50 faster 7 minutes walking at a slow easy comfortable speed 1 minute walking at a more challenging speed that is approximately 2x faster 7 minutes walking at a slow easy comfortable speed 1 minute walking at a more challenging speed that is approximately 50 faster 6 minutes walking at a slow easy comfortable speed Interval Training workouts provide variety maximize calorie burn and improve fitness The TreadClimber fitness machine is designed to cushion your joints and muscles and both Steady State and Interval Training workouts should feel more comfortable than walking or running outside on a hard surface or a treadmill Source Jay Blahnik s Full Body Flexibility Second Edition 2010 HumanKinetics com 38 Assembly Owner s Manual Afterburn 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 yo
13. 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 sup port 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 f 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 f 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 suga
14. saving every workout for quick reference Plus it automatically syncs your workout data to Bowflex Connect and MyFitnessPal to make hitting your daily calo rie goal easier than ever Track your results and share with friends and family 1 Download the free Software App named Bowflex TreadClimber The Software App is available on Google Play and iTunes Note For a complete list of supported devices visit www treadclimber com howto 2 Follow the instructions on the Software App to sync your device to your exercise machine Frequently asked questions and installation videos for the Software App can be found online at www treadclimber com howto Export Workout Results to USB Flash Drive This fitness machine is equipped with a USB Port and can export your Workout Results to a USB Flash Drive With the workouts exported from the fitness machine connect the USB Flash Drive to a computer and upload the file to your Bowflex Connect account Note USB Flash Drives must be formatted in FAT32 for proper functionality 1 From the Power Up screen push the User button to select the desired User Profile 2 Insert the USB Flash Drive into the USB Port on the Console 31 Assembly Owner s Manual 3 The Console will display SAVING TO USB and then DO NOT REMOVE The USB icon will begin to flash showing the Workout Results are being exported to the USB Flash Drive Do not remove the USB Flash Drive until the USB ico
15. stepping motion approximately 3 inches Begin with each Shock set with the arrows aligned If this setting does not move enough to fully cushion your steps adjust the dial setting toward the Maximum counter clockwise setting allowing more Treadle movement If you find that the Shock setting allows too much Treadle travel adjust the dial toward the Minimum clock wise setting until you are comfortable with the amount of travel Although the settings dial can move continuously in either direction it is recommended not to turn the dials through the red range Do not change the intensity settings of the Shocks during a workout Stop the workout and step off the machine before you adjust the Shocks Note Do not allow the Treadles to hit against the Base on the down step To reduce Treadle travel turn the set ting dial toward the Minimum setting or increase the belt speed It may be helpful to note your dial setting for future reference when there are multiple users of the machine IPS KJIP Maximum Travel Minimum Travel 33 Assembly Owner s Manual Remote Heart Rate Monitor Monitoring your Heart Rate is one of the best procedures to control the intensity of your exercise The Console reads the telemetry HR signals from the Heart Rate Chest Strap Transmitter that operates in the 4 5kHz 5 5kHz range Note The heart rate chest strap must be an uncoded heart rate strap from Polar Electro or an uncoded POLAR compatible mo
16. the higher the heart rate zone Purple light Green light Yellow Orange Red 0 49 of maximum 50 59 of maximum 60 69 of maximum 70 79 of maximum 80 and higher of heart rate heart rate heart rate heart rate maximum heart rate Zone 0 No Heart Zone 1 Warm up Zone 2 Fat Burn Zone 3 Zone 4 Rate supplied or not Cardiovascular Performance in a zone During a steady routine workout your heart rate may only be in the Cardiovascular Zone orange light for most of the workout But when doing an interval workout your heart rate may reach into the Performance Zone red light during the sprint segments As your heart rate nears the next zone the Indicator Light will slightly blend the next zone color This shows how close you are to the next heart rate zone If during a workout the User pushes one of the Program buttons the Console will ask if they would like to switch workouts If the User confirms the Switch by pressing the ENTER button the current workout will be stopped The new workout will display the Goal value if not a Just Walk program and will begin when the START button is pushed Changing the Walking Belt Speed During a workout the Walking Belt starts at 1 0 mph kph To adjust the speed of the Walking Belt push the Speed Increase or Decrease button to adjust by 0 1 mph kph increments Push and hold down the Speed Increase or Decrease button to adjust the increments quickly Use the Quick Speed buttons to rapidly adjust
17. the speed of the Walking Belt The Quick Speed buttons adjust the Walking Belt by 0 5 mph kph increments Pausing or Stopping a Workout 1 With a firm hold on the Handlebars step off of the belts and onto the Side Foot Support Platforms on either side of the Treadles 2 Push STOP PAUSE to pause the workout The belts will slow to a complete stop Note If a paused workout is not restarted in 5 minutes the machine will end the workout and display the workout results 3 To restart your workout push the START button To end your workout push STOP PAUSE again The Console will display your workout results To prevent unsupervised operation of the machine always remove the Safety Key and disconnect the power cord from the wall outlet and machine AC input Place the power cord in a secure location Fitness Score Display The Fitness Score is based on an estimate of the User s VO2 Max and calorie burn over their last five workouts VO2 Max estimates are calculated using performance data time distance and average heart rate or an estimate of average heart rate if that data is unavailable VO2 Max is the maximal oxygen consumption of the aerobic physical fitness of the individual and is a determinant of the endurance capacity of the User during prolonged exercise V Volume O2 Oxygen and Max maximum rate 47 Assembly Owner s Manual For every workout completed that is longer than 10 minutes or a mile 1 6 km in distance the
18. under 150 calories Use the meal plan sample options and grocery list to create your own meals for more variety 59 Assembly Owner s Manual You can swap out any type of protein vegetables or smart carbs for the suggested meal options For example e 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 640z 1 9 liters of water per day to stay well hydrated f 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 com bination of carbohydrates such as fruit with
19. under the Console Assembly to protect it In order to avoid possible serious injury when inserting the tube ends into the Console Assembly be careful to avoid fingers or hands being caught or pinched 004 064 ILLM k EG M Z N NN 17 Assembly Owner s Manual 8 Attach the Console Handlebar Assembly to the Uprights A In order to avoid possible serious injury when inserting the tube ends onto the Uprights be careful to avoid fingers or hands being caught or pinched Be sure the excess length of the I O Cable goes into the Upright and does not get crimped Note Do not crimp the Cables Hand tighten this hardware first until inner bolt holes align 18 Assembly Owner s Manual 9 Attach the Shocks to Uprights and then Treadles Note The settings decal on the Shocks must be up with the arrows facing to the rear of the machine Attach to Uprights before the Treadles A The Treadles do not have a locking mechanism and can move freely Take care not to allow harm or injury to occur when lifting the Treadles 19 Assembly Owner s Manual 10 Attach the Motor Cover to the Base Assembly Note Be sure the safety tabs on the Motor Cover snap onto the Base Assembly 20 Assembly Owner s Manual 11 Attach the Side Covers to the Treadle Assembly Note Do not fully tighten until all hardware has been installed 2 21 Assembly Owner s Manual 12 Attach the Pivot Covers to the Treadle As
20. 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 recom mended to limit small splurges to 3 4 times per week Use the approach that works best for you Here are a few examples cup lowfat ice cream 1 small bag of baked potato chips 4oz of wine or 120z 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 3 Breakfast Power yogurt parfait Fruit nut oatmeal Snack 1 Baby carrots and hummus Lunch Leftovers from dinner day 1 Leftovers from dinner day 2 Optional Snack 2 or Treat 100 calorie bag of light popcorn Dinner Bunless burgers 63 Assembly Owner s Manual Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 2 eggs 5oz chicken fish lean meat or tofu 2 3 cup beans or lentils 1 cup greek yogurt 1 50z cheese HEALTHY FAT 2 Tblspn peanut or nut butter 2 tspn olive flax or walnut oil 1 4 cup of nuts 1 3 medium avocado 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 FRUIT 1 medium
21. 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 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 bp 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
22. B amp Apple Sand Sliced apple Sandwich thin bread or bagel Peanut butter wich Toast bread Spread on thin peanut butter thin slices of an apple and 1 teaspoon of honey Lunch amp Dinner Options Smart Carb Veggies Pork Loin Sweet Potato amp Grilled or baked pork loin Baked Sweet Potato Green Beans Green Beans Chicken Stir Fry Chicken breast or boneless skin Brown or wild rice Mixed stir fry vegetables Flavor with 2 tablespoon teriyaki less thigh fresh or frozen sauce Steak Tacos with Side Salad 3 Flank or sirloin steak Corn tortillas Salad for males 2 for females Top with salsa cilantro and sprinkle of shredded cheese Whole Wheat Pasta with Shrimp frozen or fresh or can Whole wheat pasta Steamed broccoli Shrimp or Cannellini Beans amp nellini beans Marinara Sauce Bunless Burgers with Oven 93 lean ground beef or turkey Oven baked fries Corn on the cob side salad Fries Corn amp Salad Grill burgers Bake sliced pota toes on sprayed cookie sheet for 25 30 minutes 425 F Tuna amp Avocado Wrap with High fiber wrap Vegetable soup Vegetable Soup homemade or low sodium Use 3oz of tuna 1 can Top with lettuce tomato avocado and mustard canned 62 Assembly Owner s Manual Snack Options Smart Carb 1 medium apple Protein 10 15 almonds Baby carrots 2 tbsp hummus 1 serving of crackers Energy or protein bar with lt 200 calories 1 string cheese See
23. BOWFLEX TreadClimber ey Manual en E o 1 Latino Amer no www support nautilus com Welcome to the Bowflex TreadClimber cardio 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 before We thank you for trusting in the Bowflex brand We re so confident in your purchase that we guarantee results If you don t see results in the first six weeks you can get your money back less shipping and handling guaranteed see Buy Back Guarantee Use this Manual as a guide to getting started on your TreadClimber workouts and for tips to keep your machine well maintained Yours in Health The Bowflex Family Table of Contents Important Safety Instructions 3 Initial Setup sss 44 Safety Warning Labels and Serial Number 6 User Profiles nre che tpe tpe tnn tm 44 Grounding Instructions s 7 Workout Programs ntn 45 Emergency Stop Procedure s s 7 Pausing or Stopping seisusena 4T Specifications Before Assembly 8 Fitness Score Display sss 47 Parts citar latir 9 AWANOS L Aleman ania 49 Hardware Tools sss 10 Workout Complete Results 49 Assembly cn E taro tad 11 Machine Settings Mode ssis 50 Moving Your Machine
24. Console will apply those workout values toward your Fitness Score This value is displayed on the Fitness Score Display area of the Console Note Using a Heart Rate Chest Strap provides the most accurate information to calculate the Fitness Score A Fitness Score is provided 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 The Fitness Score may change only slightly for a User that performs the same length of workout at a similar intensity level However if that same User were to increase intensity over the same length of a workout their score would increase Since the score is based on VO2 Max estimated even a small score increase shows a significant shift in the User s fitness level Note A User s score may drop slightly if fatigue is present With the proper combination of exercise and rest a User s Fitness Score will rise in a similar way to their VO2 Max This will also be reflected in their ability to perform longer or faster workouts Fitness Scores should only be compared to your previous scores and not to other User Profiles User Fitness Level Based on Fitness Score 100 80 excellent 60 40 20 94008 SSSUN4 100 excellent 80 jueujeAoJduJ JO JeNUa Og 60 40 20 18 25 26 35 36 45 46 55 56 65 65 Age 48 Assembly Owner s Manual pe TO
25. DAY S AWARDS PE P P E Awards are given to the User during a workout When each Award is earned the Console will make an audible sound display the name of the achievement and activate an Award icon The range of Awards varies and can span multiple workouts Started Workout For every 100 calories burned Afterburn achieved reached Anaerobic heart zone Fastest 1 mile 1 kilometer Fastest 3 miles 5 kilometers Highest Calories per minute Cal Min rate Longest timed Workout Completed Workout Worked out 3 days in a row Worked out 5 days in a row Worked out for 90 minutes in a week available once every 7 days the first day being the first workout To review achieved Awards at a later time export and upload the workout to your account at bowflexconnect com The list of achieved Awards will be provided with the workout results Workout Complete Results When the goal of a workout is achieved the Console will display Workout Complete for two seconds and then bring the Walking Belts to a stop The Console will display the workout results Note If a workout is completed with a USB Flash Drive already inserted the Console will not export the new Workout Results until the Console exits the Results mode and displays the Power Up Mode screen If the Console does not receive any further input after 5 minutes the Console will shut off 49 Assembly Owner s Manual Machine Settings Mode
26. O Zz o a UG o m o 5 a amp E 3 Ee E o N o lt o DO oO o _ E co t 19 Treadle Assembly A Box 2 a ea Assembly Owner s Manual Hardware Tools odon art Item Description Item Qty Description A Hex Head Screw M8x20 Black Gc 8 Button Head Hex Screw M8x20 Black B Lock Washer M8x14 Black Flat Washer M8x18 Black C 8 Flat Washer M8x24 Black 2 Philips Head Screw Self Tapping M4x16 Black D Phillips Head Screw M4x10 Black F 1 UE O 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 Not Included 13 mm E e recommended 10 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 Cut open the end of Box 2 and move the Treadle Assembly into your fitness area A DO NOT CUT the Shipping Strap or Shipping Zip Tie on the Treadle Assembly until instructed 11 Assembly Owner s Manual 2 Attach the Transport Handle and Release the Pull Cable from the Back of the Base Assembly Note Hardware is pre installed and not on Hardware Card Do not fully tight
27. The Machine Settings Mode lets you adjust the date and time review error messages update key systems and view the total run hours for the machine 1 Hold down the STOP PAUSE button and Right button together for 3 seconds while in the Power Up Mode to access the Machine Settings Mode Note Push STOP PAUSE to exit the Machine Settings Mode and return to the Power Up Mode screen N The Console display shows the SET DATE prompt with the current date setting The month value will be the currently active vales flashing Push the Increase Decrease buttons to adjust the currently active value flashing Push the Left Right buttons to change which segment is the currently active value month day year Co Push the Right button until the next prompt is displayed z The Console display shows the SET TIME prompt with the current time setting The hour value will be the currently active vales flashing Push the Increase Decrease buttons to adjust the currently active value flashing Push the Left Right buttons to change which segment is the currently active value hour minute AM or PM 5 Push the Right button until the next prompt is displayed 6 The Console display shows the current Software Version T Push the Right button to go to the next option 8 The Console display shows the current MCB Version 9 Push the Right button to go to the next option 10 The Console display shows the VIEW ERROR MESSAGES prompt P
28. adually 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 Fat Burning Target Heart Rate E 250 S x 200 Q 2 oO o 150 7 2 a 100 oO T 50 9 0 T 20 24 25 29 130 34 135 39 40 44 45 49 50 54 155 59 60 64 165 69 70 Age Maximum Heart Rate Target Heart Rate Zone keep within this range for optimum fat burning 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 35 Assembly Owner s Manual Fitness Basics Frequency To maintain good health lose weight and improve your cardiovascular endurance try and use the TreadClimber fitness machine a minimum of 3 times 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 exer cise at one time just do 5
29. 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 65 Assembly Owner s Manual 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 ex pected 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 A
30. 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 egg 3oz chicken fish or lean meat 1 2 cup beans or lentils 1 2 cup greek yogurt 1 50z cheese 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 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 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 OPTIONAL TREATS 1 2 cup lowfat ice cream 1 small bag of baked potato chips 1oz dark chocolate 4oz of wine or 120z light beer 3 cups air popped or light popcorn some foods are a combination of protein and carbs or protein and fat 64 Assembly Owner s Manual Wig ES 1 cup baseball 1 2 cup lightbulb 1 oz or 2 tbsp golf ball The Original Celebrated CURIOUSLY STRONG SRALTOIDS NET WT1 7602 504 1 4 cup nuts Altoids tin mann ANG CARDS 3 oz chicken or meat deck of cards 1 medium potato computer mouse 1 medium piece of fruit tennis ba
31. 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 TreadClimber 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 70 Assembly Owner s Manual Warrant
32. bly Owner s Manual 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 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 Steady State and Interval Training are 2 types of workouts you can do on your TreadClimber fitness 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 work out For example holding a 3 0 MPH walking pace for the entire workout except during the warm up and cool down Steady State workouts help you build
33. crease v buttons to adjust the Goal before starting the workout When the workout begins the total number of segments for the Goal will be displayed on the Workout Segment Display As the segments are completed they deactivate showing only what remains to complete the workout Only the Just Walk program is open ended no Goal so the Workout Segment Display is blank and activates segments as calories are burned Just Walk No default Goal since it is an open ended workout As the name implies push the Start button and just walk During a Just Walk workout the Workout Segment Display will activate a segment for every calorie burned Note When a workout exceeds 500 calories the Console will activate a 500 icon and deactivate the segments of the Workout Segment Display Calorie Goal Default Goal 300 calories At the start of a Calorie Goal workout the Workout Segment Display shows the total number of segments to achieve the Goal Each segment repre sents one calorie As each calorie is burned during a workout a segment is deactivated Before a workout push the Increase 4 or Decrease v buttons to adjust the Goal by 50 calorie increments Note When a workout Goal exceeds 500 calories the Console will activate a 500 icon 45 Assembly Owner s Manual Time Goal Default Goal 30 minutes At the start of a Time Goal workout each segment of the Workout Segment Display represents 8 seconds A segm
34. dditional Dinner Options Pre and Post Workout Fueling Guide Questions amp 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 e www livebetteramerica org Online food logs www myfitnesspal com www loseit com 66 Assembly Owner s Manual 67 Assembly Owner s Manual 68 Assembly Owner s Manual 69 Assembly Owner s Manual Buy Back Guarantee We want you to know that your TreadClimber machine is a superior product Your satisfaction is guaranteed If for any reason you are not 100 satisfied with your TreadClimber machine please follow the instructions below to return your merchandise and receive a refund of the purchase price less shipping and handling This TreadClimber Buy Back Guarantee applies only to merchandise purchased by consumers directly from Nautilus Inc This guarantee does not apply to sales made by dealers or distributors 1 Call a TreadClimber Representative at 1 800 605 3369 for a Return Authorization Number RMA An RMA will be granted if a The TreadClimber 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
35. del Coded POLAR heart rate straps such as POLAR OwnCode chest straps will not work with this equipment If you have a pacemaker or other implanted electronic device consult your doctor before using a wireless chest strap or other telemetric heart rate monitor Chest Strap Using the provided heart rate transmitter chest strap lets you monitor your heart rate at any time during your workout Consult a physician before you start an exercise program Stop exercising if you feel pain or tightness in your chest become short of breath or feel faint Contact your doctor before you use the machine again The heart rate displayed is an approximation and should be used for reference only To put on your chest strap 1 Secure the strap around your chest just below the chest muscles 2 Lift the transmitter off your chest and moisten the two Grooved Electrode Areas on the back 3 Check that the wet electrode areas are firmly against your skin The transmitter will send your heart rate to the machine s receiver and display your estimated Beats Per Minute BPM Always remove the transmitter before you clean the chest strap Clean the chest strap regularly with mild soap and water and thoroughly dry it Re sidual 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 cl
36. e display shows the Gender prompt and the current value Push the Increase or Decrease buttons to change the displayed Gender value and push the ENTER button to accept the displayed value Note To exit the User Profile options push the STOP PAUSE button and the console will go back to the Power Up Mode screen 4 To edit the other User data Year of Birth Display Units Weight and Sound Volume use the Increase Decrease buttons to adjust and push ENTER to set each option Note To return to the previous prompt push the Left or Back arrow button A If the Sound has been muted the Console will display the AUDIO OFF prompt before a Workout starts as a reminder 5 The Console display shows the Erase Workouts prompt and the current value NO To erase all workouts for the selected User push the Increase 4 or Decrease v button to change the value to YES and push ENTER The Console will now confirm if the User wants to erase the workouts Use the Increase 4 or Decrease v button to change the value to YES and push ENTER The workouts for this User have been erased 6 The Console display shows the confirmation screen for two seconds and then will go to the Power Up Mode screen Workout Programs The TreadClimber cardio machine is equipped with a variety of workouts to keep you engaged Each workout has an adjustable Goal except for the Just Walk program After selecting a workout push the Increase 4 or De
37. e when the heart rate is not in the anaerobic rate zone Since the Console is using the age value for the selected User be sure to program and select the correct User profile Drink display The Drink display is a reminder to stay hydrated during an extended workout 500 icon Graphically shows that the calorie goal workout has an additional 500 calories Two 500 icons are available for each workout Fitness Score display The display shows the current Fitness Score for the selected User At the end of a workout if the Fitness Score has increased an upward arrow icon will be displayed to show the increase in the score Note This display is blank during the workout mode Current Interval Mode During an Interval workout the Current Interval Mode shows which part of the Interval is currently active Speed Up or Slow Down Interval Workout Count During an Interval workout the Interval Workout Count displays the currently active Interval and the total number of Intervals for the workout Speed display Shows your climbing rate in miles MI or kilometers KM per hour to one decimal e g 3 4 MI Ml is the default setting Today s Awards display Shows all of the earned Award icons during a workout When earned the Console will display the name of the achievement A summary of Awards is also provided at the end of the workout Note Some Awards can only be earned once during a workout such as Started a Workout or A
38. ean 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 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 signa
39. en until all hardware has been installed Place the Pull Cable forward along the inside of the Base Assembly 12 Assembly Owner s Manual 3 Place the Treadle Assembly on the Base Assembly Cut and Remove the Shipping Strap and then Secure to the Base Assembly Note Be sure not to pinch the Pull Cable when placing the Treadle Assembly 13 Assembly Owner s Manual 4 Attach the Pull Cable to the Lower Input Output Cable and Route It through the Right Side of the Base Assembly Note Be sure to route the cable through the side opening of the Base Assembly Do not crimp the Lower I O Cable Treadles removed for clarity FP o 14 Assembly Owner s Manual 5 Route the Lower I O Cable through the Right Upright Note Do not crimp the I O Cable 15 Assembly Owner s Manual 6 Attach the Uprights to the Base Assembly Note Do not crimp the I O Cables This step may require two people Do not fully tighten until all hardware has been installed In order to avoid possible serious injury when inserting the tube ends onto the Base Assembly be careful to avoid fingers or hands being caught or pinched Be sure the excess length of the I O Cable goes into the Upright and does not get crimped 16 Assembly Owner s Manual 7 Connect the Cables and Attach the Console Assembly to the Handlebar Assembly Note Do not crimp the Cables Place a clean towel or blanket
40. ent is deactivated every 8 seconds during a workout Note The first segment deactivated during a workout may not represent 8 seconds because of the Goal value Push the Increase 4 or Decrease w buttons to adjust the Goal by 5 minute increments Distance Goal Default Goal 3 miles At the start of a Distance Goal workout each segment of the Workout Segment Display represents 0 01 mile kilometer Push the Increase 4 or Decrease v buttons to adjust the Goal by 0 5 mile kilometer increments Interval Default Goal 8 intervals each interval has 30 seconds of SPEED and 90 seconds of SLOW For an Interval Workout each segment of the Workout Segment Display represents 8 seconds Note The first segment to be deactivated may be less than 8 seconds During an Interval Workout the User will be encouraged to adjust the Walking Belt speed between ME 2 yar m N N N an increased burst of speed SPEED UP to a slower paced catch your breath time period gt nia SLOW DOWN This shift will be repeated for the total number of intervals The Console will count down the time remaining of the active part of the Interval The Console will also show the current Interval and how many Intervals need to be completed 01 08 is the first Interval of a total of eight Intervals DOWN LILI rmm The SPEED UP period of an Interval Workout is a suggested workout level increase and should only be followed if your physical f
41. entative A To decrease the possibility of slipping be sure the Treadle area is free from grease or oil Clean off any excess oil from the machine surfaces 53 Assembly Owner s Manual Walking Belt Alignment The walking belts need to be adjusted if they are out of center enough to cause a rubbing or scraping sound Adjustments can be made at the Front Roller of each Treadle Adjusting the Walking Belts While operating the machine notice where the belts run on each Treadle The Walking Belt Adjustment Bolts are on the front end of each Roller If the belt is tracking too far to the right use a properly sized Hex Key to turn the right adjustment bolt clockwise on that belt in full turn increments If the belt tracks too far to the left do the same thing on the left adjustment bolt Note Do not turn the bolts counterclockwise when you adjust the belt alignment Belt Tension Check Check the belt tension only when the machine is unplugged From the belt s midpoint a correctly tensioned belt should only have an inch of give To check pull the belt upward at its midpoint and measure the distance to the deck If the distance is more than an inch the belt is loose To tighten turn both Walking Belt Adjustment Bolts clockwise one half a turn and check tension again Repeat this step if necessary Note Bolts are turned counterclockwise equally to decrease belt tension Walking Belt Adjustment Bolts 54 Assembly Owner s Manual
42. espective owners 2 Assembly Owner s Manual Important Safety Instructions When using an electrical appliance basic precautions should always be followed including the following T 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 Owner s Manual FEET Td 3 4 carefully read and understand the Assembly instructions Read and understand the complete Manual Keep the Manual for future reference MY Td 3 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 PENN ell 10 decrease the risk of burns electric shock or injury to persons read and understand the complete Assembly Owner s Manual Failure to follow these guidelines can cause a serious or possibly fatal electrical shock or other serious injury Keep bystanders and children away from the product you are assembling at all times Do not connect power supply to the machine until instructed to do so The machine should never be left unattended when plugged in Unplug from outlet when not in use and before putting on or taking off parts Before each use examine the machine for damage to power cord loose parts or signs of wear Do not use if found in this cond
43. et or other objects into moving parts of the exercise equipment Always wear rubber soled athletic shoes when you use this machine Do not use the machine with bare feet or only wearing socks Because of how the Treadles and Walking Belts operate it is possible for extremely light weight flexible shoes or minimalist shoes to be caught Only wear athletic shoes that have more toe protection structure and support Light weight or minimalist shoes should not be worn Set up and operate this machine on a solid level horizontal surface Use caution when you step on and off the machine Use the supplied foot support platforms for stability before walking on the moving belt The normal design and operation of this machine allows for the treadles to move independently of each other when a person steps on or exerts force or pressure on the treadles Be aware that treadle movement can occur when the machine is unplugged or the safety key removed Always take care to insure that fingers do not get caught between the treadles and to prevent injury never allow children or pets around the machine Do not operate this machine outdoors or in moist or wet locations Keep at least 19 5 1 2 m on each side of the machine and 79 2 m behind 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
44. 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 Source Jay Blahnik s Full Body Flexibility Second Edition 2010 HumanKinetics com 41 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 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 42 Assembly Owner s Manual Y 1 Place the TreadClimber fitness machine in your workout area Before You Start 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 Adjust the intensity settings on the Easy Step Shocks Note Initially the setting
45. fety Key Port Contact heart Rate Sensors Console Bottle Holder Handlebars Walking Belt Adjustment Bolt Easy Step Shock Treadle Transport Handle Walking Belt Guide Level Walking Belt eve Side Foot Support Platform Transport Wheel Power Switch 27 Assembly Owner s Manual Console Active User display Program buttons Cae Gost e Go RA Zone Indicator Light Speed buttons Quick Speed buttons User button Push to change the selected Active User Active User display The Active User display shows the currently selected User Profile From a power up the last User will be the default User Increase 4 Decrease w buttons The Increase Decrease buttons change a value or move through options When a button is an option it will light up to indicate it is available ENTER button Confirms information or a selection Left 4 Right gt buttons Push to shift the currently active segment When a button is an option it will light up to indicate it is available Program buttons Push to select one of the workout Programs The Active Program Display on the Console will show the selected Program Zone Indicator Light The Zone Indicator Light displays a color to easily inform the User which heart rate zone is current from light green to red if no heart rate data is detected during a workout light purple or if the Console is in the set up mode l
46. fore a Workout starts as a reminder Keep your hands on the support Handlebars and stay as near the front of the machine as is comfortable in order to stay in balance on the Treadles Keep your foot in the center of each Treadle do not let your feet cross in front of your body as you increase the speed When you are experienced and comfortable with the action of the machine you may wish to allow your arms to swing freely in a natural walking mo tion This workout will activate your core muscles It should only be done by those comfortable with not holding on to the Handlebars 43 Assembly Owner s Manual Power Up Idle Mode The Console will enter Power Up mode when initially plugged into a power source and the On Off button is switched to On A The belts will only move after a 3 second audible beep countdown Shut Off Sleep Mode If the Console does not receive any input for five minutes it will automatically shut off Push any button to start wake up the Console Initial Setup During the first power up the Console will request the date and time for workout tracking The Console display shows the SET DATE prompt with the default date setting The month value will be the currently active vales flashing Push the Increase 4 or Decrease v buttons to adjust the currently active value flashing Push the Left lt or Right gt buttons to change which segment is the currently active value month day year
47. fterburn Achieved 30 Assembly Owner s Manual Time display Counts in minutes and seconds the total time of your workout e g 15 42 minutes The hour field will activate when a workout goes longer than 59 99 The maximum time for a workout is 9 59 99 Distance display The Distance display shows your workout distance in miles MI or kilometers KM Miles is the default setting Note When you workout a distance more than 99 99 the display will activate another segment to display 100 00 Calories display The Calories display counts your total calories The maximum value for calories during a workout is 9999 Burn Rate display The Burn Rate display shows the rate of calories burned for a minute at the current workout levels 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 Connectivity on your fitness machine This fitness machine is equipped with Bluetooth Smart connectivity and can wirelessly sync with the Bowflex TreadClimber Software Fitness App on supported iOS and Android devices Note For a complete list of supported devices visit www treadclimber com howto Software Fitness App Bowflex TreadClimber The Bowflex TreadClimber Software App syncs with your fitness machine to track total time calories burned and distance while
48. he Warranty in no way extends the original Warranty period THESE REMEDIES ARE THE EXCLUSIVE AND SOLE REMEDIES FOR ANY BREACH OF WARRANTY What You Must Do e Retain appropriate and acceptable Proof of Purchase Operate maintain and inspect the product as specified in the Product Documentation Assembly Owner s Manuals etc e Product must be used exclusively for the purpose intended Notify Nautilus within 30 days after detecting an issue with the product e Install replacement parts or components in accordance with any Nautilus instructions e Perform diagnostic procedures with a trained Nautilus Inc representative if requested This warranty does not cover in home repair costs labor etc or related charges What Is Not Covered e 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 privately entity that has a machine for use by its members customers employees or affiliates Damage caused by exceeding maximum user weights as defined in Prod
49. he left counterclockwise to loosen unless instructed otherwise When attaching 2 pieces lightly lift and look through the bolt holes to help insert the bolt through the holes The assembly requires 2 people Do not use any power tools for assembly Note The TreadClimber fitness machine is designed to plug into a grounded non GFl non AFCI outlet only To determine if your outlet or circuit breaker is GFI AFCI look for a test and reset button on them If they have the test and reset button it is a GFI AFCI outlet or circuit breaker Machine Mat The Bowflex TreadClimber 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 Bowflex TreadClimber Machine Mat in your selected workout area before you begin assembly To order the optional machine mat go to www bowflex com or call 1 800 605 3369 8 Assembly Owner s Manual N Sas qv c Description Mem Qty Power Cord Upright Left 1 2BOXES Side Cover Left 15 1 Safety Key Hardware Card Document Kit Item Description Description Handlebar Assembly Console Assembly c o 2 T PER N D amp a 2 lt oN 5 o E wm D amp a 2 lt oN o ES k o Er
50. ight blue START button Push to start the Active Workout Program or resume a paused workout 28 Assembly Owner s Manual STOP PAUSE button Push to pause a workout exit the User Profile or Machine Settings mode or end a paused workout Speed buttons Increase and Decrease Push to change the speed of the belts by 0 1 mph kph increments push and hold to quickly change the belt speed Quick Speed buttons Increase and Decrease Push to change the speed of the belts by 0 5 mph kph increments push and hold to quickly change the belt speed Console Display Workout Segment Display Bluetooth Smart icon Active Workout Program display Heart Rate Zone Goal display 500 icons FITNESS t SCORE wee MIKM ALORIES AVG Ama Current Interval Mode Interval Workout Count current interval total number of intervals Active Workout Program display The Active Workout Program display shows the currently selected workout program From a power up the last completed workout will be the default program Goal display The Goal display shows the Goal value for the workout During a workout the Goal display counts down the Goal until it is complete Workout Segment display The Workout Segment display shows graphically where the user is in the workout Each segment of the display is based on the goal units of the workout Each segment equals 1 calorie 8 seconds or 0 1 miles km The 500 icons will be activa
51. inder and should be added to your inspection schedule Only apply lubricant as necessary Push the ENTER button to accept the reminder For the best results lubricate the Treadles periodically with a silicone lubricant using the following instructions 52 Assembly Owner s Manual 9v a o Y Unplug the machine fully from the wall outlet and remove the power cord from the machine Place the power cord in a secure location Carefully lift each belt and apply silicone lubricant in the center of the Treadle deck along the entire reachable length of the deck Apply 0 5 to 1 5 oz of the lubricant on the deck underneath each belt NOTICE Always use a 100 pure silicone lubricant Do not use a degreaser like WD 40 spray lubricant or a petroleum based product as this could seriously impact performance Note The Walking Belts may need to be loosened to allow for access during lubrication Consult the Adjusting the Walking Belts procedure if necessary Connect the power cord back into the machine and then into the wall outlet Stay to one side of your machine Switch on your machine and start the belts at the slowest speed Let the belts operate for approximately 15 seconds Switch off your machine Take care to clean up any excess lubricant from the Treadles We also recommend a periodic inspection of the Treadle surfaces below the belts If the decks appear worn contact a Customer Service Repres
52. ine z 6 Assembly Owner s Manual WARNING HAZARDOUS VOLTAGE Contact may cause electrical shock or burn Turn off and lock out power before servicing under Rear Step under Motor Cover WARNING Moving parts can crush and cut Keep guards in place Lock out power before servicing under Rear Step Grounding Instructions This product must be electrically grounded If a malfunction occurs correct grounding decreases the risk of electric shock The power cord is equipped with an equipment grounding conductor and must be connected to an outlet that is properly installed and grounded The electrical wiring must comply with all applicable local and provincial standards and requirements Incorrect connection of the equipment grounding conductor can result in a risk of electric shock Consult a licensed electrician if you are not sure that the machine is correctly grounded Do not change the plug on the machine if it does not fit the outlet have a correct outlet installed by a licensed electrician If you connect the machine to an outlet with GFI ground fault interrupt or AFCI arc fault circuit interrupt machine operation can cause the circuit to trip If an extension cord or surge protector is used with this machine make sure that it is a heavy duty model rated at 15A operation and accepts an equipment grounding conductor Do not connect other appliances or devices to the extension cord or surge
53. ition Contact Nautilus Customer Service for repair information Not intended for use by persons with medical conditions where those conditions may impact the safe operation of the machine or pose a risk of injury to the user Do not drop or put objects into any opening of the machine Never operate this machine with the air openings blocked Keep the air openings free of lint hair and the like Donotassemble 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 Setup this machine on a solid level horizontal surface Donottry to change the design or functionality of this machine This could compromise the safety of this machine and will void the warranty f replacement parts are necessary use only genuine replacement parts and hardware supplied by Nautilus 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 Owner s Manual Doall assembly steps in the sequence given Incorrect assembly can lead to injury or malfunctioning
54. itness level allows Note When the User adjusts the Walking Belt speed the Current Interval Mode display will shift from SPEED UP to SPEED or SLOW DOWN to SLOW Before a workout push the Increase 4 or Decrease v buttons to change the total number of Intervals Each Interval is 2 minutes long with 30 seconds for the SPEED part and 90 seconds for the SLOW part Starting a Workout To begin a workout 1 Review the currently selected User Profile Push the USER button to change the active User Profile 2 Straddle the belts and stand on the Side Foot Support Platforms Put the Safety Key into the Safety Keyhole and clip the Safety Key cord to your clothing 3 Push the button for the desired Program Workout The Active Workout Program display will show the selected workout 4 f necessary adjust the Goal value with the Increase 4 or Decrease w buttons 5 Push the START button Your TreadClimber Workout will begin after the three second audible beep countdown Note Be sure to read the Before You Start section of your manual During a workout the current Goal value can be adjusted by pushing the Increase A or Decrease v buttons The Console will adjust and display the new Goal value 46 Assembly Owner s Manual During a workout the Zone Indicator Light conveys the active heart rate zone of the User through light colors The further the color of the Indicator Light shifts toward red
55. l Specifications Before Assembly Maximum User Weight 300 Ibs 136 kgs Power Requirements Operational Voltage 120VAC 60Hz Operating Current 6 9A max 62 5 Regulatory Approvals cULus mark Evaluated per UL1647 Fifth 158 8 cm Edition and CAN CSA C22 2 No 68 09 C Bluetooth SMART Maximum Inclined Treadle Height 17 inches 43 2 cm A c 5 80 cm Assembled Weight approx 202 Ibs 91 6 kg A This product its packaging and components contain chemicals known to the State of California to cause cancer birth defects or reproductive harm This Notice is provided in accordance with California s Proposition 65 If you would like additional information please refer to our web site at www nautilus com prop65 Before Assembly Select the area where you are going to set up and operate your machine For safe operation the location must be on a hard level surface Allow a minimum workout area of 70 5 x 134 179 1 cm x 340 4 cm Be sure that the workout space you are utilizing has adequate height clearance taking into consideration the height of the user and the maximum inclined height of the treadles Basic Assembly Follow these basic points when you assemble your machine Read and understand the Important Safety Instructions before assembly Collect all the pieces necessary for each assembly step Using the recommended wrenches turn the bolts and nuts to the right clockwise to tighten and t
56. l strength 34 Assembly Owner s Manual 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 If your heart rate signal ever seems erratic after validation wipe off your hands and the sensors and try again A The heart rate displayed is an approximation and should be used for reference only 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 getting 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 where as 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 condi tions 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 gr
57. ll X LN WS Ae Cee 1 1 2 oz cheese 3 dice Grocery List BREAD amp 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 DAIRY amp DAIRY ALTERNATIVES 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 MEAT FISH POULTRY amp 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 lunch meat Any type of bean dry or canned low sodium varieties Tofu and tempeh 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 Tips
58. n does not flash and the Console displays RE MOVE USB It is now safe to remove the USB Flash Drive Note If the Workout Results on the USB Flash Drive are current the Console will not export the file again As more workouts are completed the Console will take longer to export all of the Workout Results For longer exports the Console will display an export status count exported workouts total number of workouts 4 The Console will display the Power Up Mode screen If a Workout is completed with a USB Flash Drive already inserted the Console will not export the new Workout Results until the Console exits the Results mode and displays the Power Up Mode screen Track Your Results at www bowflexconnect com Take advantage of Bowflex Connect to see your progress over time and share your data with MyFitnessPal Review your workouts and results away from the machine when convenient for you Bowflex Connect allows for a workout value to be selected and have it graphed for weekly monthly or yearly comparison review If using a Bluetooth Smart device to import workout results to Bowflex Connect 1 Sign in to Bowflex Connect to instantly sync your workout data with it Once you have an account your Workouts will be uploaded to Bowflex Connect immediately after a workout through your Bluetooth Smart device If using a USB Flash Drive to import workout results to Bowflex Connect 1 Insert the USB Flash Drive with you
59. ne Settings Mode and return to the Power Up Mode screen 19 Push the Right button 20 The Console displays the BLE FW UPGRADE prompt Note If you have an update for the Bluetooth Low Energy also called Bluetooth Smart system insert the USB Flash Drive with the update file into the Console Push the Increase Decrease buttons to select the BLE FW UPGRADE YES option and push ENTER The Console will display SAVING and then REMOVE USB when it is safe to remove the USB Flash Drive 21 Push the Right button to exit the Machine Settings Mode and return to the Power Up Mode screen 51 Assembly Owner s Manual METI AS 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 Yeh To reduce the risk of electrical shock or unsupervised usage of the equipment always unplug the power cord from the wall outlet and or the machine and wait 5 minutes before cleaning maintaining or repairing the machine Place the power cord in a secure location Daily Before each use inspect for loose broken damaged or worn parts Do not use the machine if any of the
60. 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 amp 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
61. 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 rep etition 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 Dynamic Bent Knee Heel Press Stand with one foot forward and one foot back hip width apart and feet facing forward 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 37 Assem
62. of the machine Connect this machine to a properly grounded outlet only see Grounding Instructions Keep the power cord away from heat sources and hot surfaces Do not operate where aerosol products are being used To disconnect turn all controls to the off position then remove plug from outlet This product contains magnets Magnetic fields can interfere with the normal use of certain medical devices at a close range Users may come into proximity of the magnets in the assembly maintenance and or use of the product Given the obvious importance of these devices such as a pacemaker it is important that you consult with your medical provider in connection with the use of this equipment Please consult the Safety Warning Labels and Serial Number section to determine the location of the magnets on this product SAVE THESE INSTRUCTIONS 3 Assembly Owner s Manual Before using this equipment obey the following warnings Read and understand the complete Owner s Manual Keep the Owner s Manual for future reference 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 ONES To reduce the risk of electrical shock or unsupervised usage of the equipment always unplug the power cord from the wall outlet and or the machine and wait 5 minutes before cleaning maintaining or repairing the machine
63. 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
64. ot accurate Display set to wrong unit of Change display units in the User Profile settings measure English Metric Heart rate not displayed while Transmitter not making good Moisten skin contact area on the chest strap using chest strap contact with skin Electromagnetic interference Turn off any television AM radio microwave or computer within 6 feet 2 meters of the fitness machine Chest strap transmitter Test chest strap with another HR monitoring device such as HR watch or a machine at a gym If transmitter has good skin contact and still is not found to be emitting HR signal replace chest strap transmitter HR receiver If chest strap is known to work with other devices and no sources of interfer ence are present or console has been tested with a Pulse Simulator and is not receiving the signal contact Customer Care for replacement HR receiver Walking belt misalignment Rear belt guides Belts should ride on top of walking belt guides at the outside edge of treadles Tracking adjustment Belts are not required to be perfectly centered and are typically farther out in the rear than they are in the front This may vary depending on user s stride If belt is tracking to one side far enough to cause rubbing of belt follow the Adjusting the Walking Belts procedure If problem persists Contact Customer Care for further assistance Speed dependent grinding or Belt alignment Check walking belt alignment Belt contact wi
65. pecified button If error persists make note of the stuck button and contact Customer Service for further assistance Restart machine If error persists contact Customer Service for further as sistance 58 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 A 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 e 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
66. protector in combination with this machine This machine is for use on a nominal 120 V circuit and has a grounding plug that looks like the plug illustrated below Make sure that the product is connected to an outlet having the same configuration as the plug No adapter should be used with this product Grounded Outlet i 1 9 S 5 1 Grounded Outlet Box Grounding Pin Emergency Stop Procedure Safety Key Port The TreadClimber machine is equipped with a Safety Key that can prevent serious injury unsupervised operation as well as prevent children from playing with and or being injured on the machine If the Safety Key is removed or not correctly inserted into the Safety Key Port the belts will not operate A Always attach the Safety Key Clip to your clothing during your workout When you use the machine only remove the Safety Key in an emergency When the key is removed while the machine is in operation it will stop quickly which could cause the loss of balance and possible injury For safe storage of the machine and to prevent unsupervised operation of the machine always remove the Safety Key and disconnect the power cord from the wall outlet and machine AC input Place the power cord in a secure location The Console will display INSERT SAFETY KEY when the Safety Key is not attached The TreadClimber machine will end a workout program when the Safety Key is removed 7 Assembly Owner s Manua
67. r 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 5 Assembly Owner s Manual Safety Warning Labels and Serial Number CAUTION Risk of Injury to Persons To Avoid injury use extreme caution when stepping onto or off of a moving belt Read instruction manual before using WARNING Prior to use read and understand the Owner s Manual including all Warnings Inspect product before use Do not use if any parts are in need of repair Keep children and pets away from this machine at all times Not intended for use by anyone under 14 years of age This machine is for home use only Use caution when you use this equipment or serious injury can occur To prevent injury stand on the Foot Platforms before you start the machine The maximum user weight for this machine is 136kg 300 Ib Replace any Caution Warning or Danger label that is Jf Safety Ke illegible damaged or removed by dis The heart rate displayed on the console is an approximation and should be used for reference only When this machine is not in operation remove the Safety Key and keep out of the reach of children WARNING Keep hands and feet away on inside of Treadles w Product Specification Serial Number CAUTION Unplug power cord before you move O the mach
68. r 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 60 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 carb protein protein fat Lunch Snack 2 healthy en protein fat smart protein carb veggies Dinner healthy en protein fat veggies 61 Assembly Owner s Manual Breakfast Options Smart Carb Protein Fat Fruit and Nut Oatmeal Cook Berries or banana Plain oats Nuts and milk plain oats in water Top with fruit Regular or quick cook nuts milk cinnamon and honey Egg Muffin Cook egg s Toast Tomato English muffin or sandwich thin Egg ham and cheese bread and top with 1 slice of cheese 1 slice of ham and tomato Yogurt Power Parfait Top yogurt Chopped fruit of your choice Oats wheat germ and ground Plain non fat Greek yogurt and with fruit Sprinkle with 1 serving flaxseed nuts of nuts 2 3 tbsp wheat germ or ground flaxseed 1 tbsp oats and cinnamon On the Go P
69. r workout data into a device connected to the internet 2 Sign in to Bowflex Connect at www bowflexconnect com 3 Click the Upload button on the web site 4 In the Upload File window locate your USB Flash Drive Select the workout data file from it and click the upload button Your workout data will upload into your account Note the name of the data file will be the selected User followed by the DAT file format USER1 DAT 5 To sync your workout data with MyFitnessPal select the Menu option in the upper left corner of the web page and select the Sync to MyFitness Pal option Note Bowflex Connect will automatically sync your workouts with MyFitnessPal after the initial syncing A User s Guide for Bowflex Connect can be found online at www bowflexconnect com 32 Assembly Owner s Manual Easy Step Shocks Your TreadClimber machine uses Easy Step Shocks to absorb your steps and cushion your joints decreasing your overall fatigue and reducing muscle strain The displacement of the Treadles is adjusted by the dials on the Easy Step Shocks The Minimum Travel setting is the least amount of Treadle movement the Maximum Travel is the greatest move ment The closer the dial is set to the Maximum Travel setting the more the Treadle will move This results in a more intense workout For maximum cushioning the Treadles should be set so they displace enough to absorb the impact of your
70. s on each Shock should match Begin with each Shock set with the arrows aligned 3 Examine below the Treadles for any objects Be sure it is clear below the machine 4 Connect the power cord to the machine and into a grounded AC Wall Outlet A Put the power cord alongside the machine out of your way when you dismount the machine Avoid stepping on the power cord and plug Note The TreadClimber fitness machine is designed to plug directly into a properly wired and grounded three prong 120V outlet If an exten sion cord must be used be sure it is a heavy duty model rated for 15A 5 If you use the Heart Rate Monitor follow the Remote Heart Rate Monitor directions 6 Switch on the power Power is now supplied to the motor and Console 7 Straddle the belts and stand on the Side Foot Support Platforms Put the Safety Key into the Safety Keyhole and clip the Safety Key cord to your clothing Examine the Safety Key and be sure it is connected to the Console correctly Always attach the Safety Key Clip to your clothing during workouts If there is an emergency pull out the Safety Key to shut off the power to the Belt Motor This will quickly stop the belts brace yourself this is an abrupt stop 8 Select your workout push START and begin your workout when the belts are up to speed A The belts will only move after a 3 second audible beep countdown If the Sound has been muted the Console will display the AUDIO OFF prompt be
71. se conditions exist After each workout use a damp cloth to wipe your machine and Console free of moisture Note Avoid excessive moisture on the Console Weekly Check for smooth roller operation Clean the machine to remove dust dirt or grime Clean the top of the belt with a slightly damp soapy cloth and wipe carefully and thoroughly with a dry cloth Do not let any liquid get below the belts or into the Base Frame Monthly Make sure all bolts and screws are tight Tighten if necessary NOTICE Do not clean with a petroleum based solvent or an automotive cleaner Be sure to keep the Console free of moisture Walking Belt and Deck Lubrication The TreadClimber machine is equipped with a low maintenance deck and belt system Belt friction can affect the function and life of the machine Your TreadClimber fitness machine came with a starter supply of lubrication for the belts Lubrication Schedule User Level Total Workout Hours per Week When to Lubricate Light less than 3 hours every 3 months Moderate 3 to 5 hours every 2 months Heavy every month We recommend that you use one of the following Lube N Walk Treadmill Lubrication Kit available from www bowflex com or your local specialty fitness dealer 100 pure silicone available at most hardware and auto parts stores As you use your fitness machine the Console will show NOTE LUBRICATE BELT followed by REVIEW USER MANUAL at set times This is only a rem
72. sembly Note Do not fully tighten until all hardware has been installed 22 Assembly Owner s Manu 13 Pivot the Rear Cover onto the Treadle Assembly and Install the Hardware Note Be sure the safety tabs on the upper inside of the Rear Cover snap onto the Base Assembly 23 Assembly Owner s Manual 14 Cut the Shipping Zip Tie from between the Treadles 24 Assembly Owner s Manual 15 Connect Power Cord to Treadle Assembly Note The TC200 TreadClimber fitness machine is designed to plug directly into a properly wired and grounded three prong 120V outlet If you connect the machine to an outlet with GFI ground fault interrupt or AFCI arc fault circuit interrupt machine operation can cause the circuit to trip 10 16 Final Inspection Inspect your machine to ensure that all fasteners are tight and components are properly assembled Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner s Manual 25 Assembly Owner s Manual Adjustments Moving Your Machine The TreadClimber fitness machine weighs approximately 202 lbs 91 6 kg when fully assembled and requires caution when being moved Use the Transport Handle found under the front of the machine to move it To get access to the Transport Handle turn the Levelers until you have sufficient clearance between the machine and floor Your machine can be rolled on the tran
73. sport wheels to a new location Lower your machine slowly into its new location without injury to your head or fingers Do not use the uprights handlebars or the Console to lift or move the machine Injury to you or damage to the machine can occur The machine may be moved by one or more persons depending on their physical abilities and capacities Make sure that you and others are all physically fit and able to move the machine safely Place the machine on a clean hard level surface free from unwanted material or other objects that may hamper your ability to move freely A rubber mat should be used below the machine to prevent the release of static electricity and protect your flooring For safe storage of the machine and to prevent unsupervised operation of the machine always remove the Safety Key and disconnect the power cord from the wall outlet and the AC input Place the power cord in a secure location Leveling Your Machine Levelers are found on the front of the TreadClimber machine Make sure the TreadClimber machine is level and stable before you exercise To adjust 1 Loosen the upper locking nut 2 Turn the leveler to adjust the height 3 Tighten the upper locking nut to lock the leveler A 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 26 Assembly Owner s Manual Features USB Port Sa
74. ted when the calorie value is more than 500 calories Two 500 icons are available for each Workout USB icon The USB icon is displayed when a USB Flash Drive or Device is attached to the Console The USB icon will flash when the Console is saving information to the USB Port Do not remove the USB Flash Drive Device when the icon is flashing Damage to the Drive Device may occur Bluetooth Smart icon The Bluetooth Smart icon is displayed when a Bluetooth Smart enabled device is synced to the Console 29 Assembly Owner s Manual Heart Rate display The Heart Rate display shows your heart beats per minute The heart icon will flash when acquiring the rate With a stable reading the icon will be shown as solid A The heart rate displayed is an approximation and should be used for reference only Heart Rate Zone During a workout the Heart Rate Zone displays the current Heart Rate Zone for the User Zone 0 no heart rate supplied Zone 1 1 59 of maximum heart rate warm up Zone 2 60 69 weight loss Zone 3 70 79 aerobic Zone 4 80 and higher anaerobic Note The Zone Indicator Light will also display a specific color for each heart rate zone Burn display The Burn display activates when the heart rate of a user reaches the anaerobic rate or 80 89 of their maximum heart rate The Console will display AFTERBURN ACHIEVED and a Trophy icon is awarded Note Once displayed the Burn display will deactivat
75. th metal guides under Treadle scraping noise can make a loud grinding sound If belts are misaligned follow the Adjusting the Walking Belts procedure Rollers or motor Contact Customer Care for further assistance Knocking noises when unit is IGUS bushing If knocking sound seems to be coming directly from the rear roller check operating IGUS white hat shaped bushings and replace if cracked Shock bolts Check and tighten both upper and lower bolts that connect the shocks to the unit Tick sound once per revolution Belt alignment Belt seam may be contacting metal belt guide under treadle Slight adjust or scraping noise from under ment of belt should alleviate noise Follow the Adjusting the Walking Belts Treadle procedure 57 Assembly Owner s Manual Condition Problem Belts stop turning while in use Console displays INSERT SAFETY KEY Console displays NOTE LUBRICATE BELT followed by REVIEW USER MANUAL Console displays ERROR COMMUNICATION followed by RESTART MACHINE Console displays ERROR MOTOR BOARD followed by CONTACT SUPPORT Console displays ERROR OVERLOAD followed by COOL DOWN 20 MIN Console displays ERROR MO TOR WIRE followed by CON TACT SUPPORT Console displays ERROR STUCK BUTTON followed by Name of BUTTON Console displays PLEASE CYCLE POWER and one of the following MCB COMM LOST
76. ucts Owner s Manual or on the warning label e Damage due to normal usage and wear and tear e This warranty does not extend to any territories or countries outside the United States and Canada How to Obtain Warranty Support For Products purchased directly from Nautilus Inc contact the Nautilus office listed on the Contacts page of the Product s 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 retail outlet 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
77. ur body will be using is the Afterburn 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 will be burning more calories for hours after your workout So after an intense Interval workout you may feel the effects for hours afterwards Workout Schedule Here is a beginner intermediate and advanced sample workout schedule Use the workout schedule that reflects your current fitness level With each of these sample workout schedules do not move on to the next week until the current week feels easier and comfortable Beier wear waz was was Jer intermediate wei wez was wos was Advanced west wez Weeks wet was 39 Assembly Owner s Manual Workout Log Use this log to track your workouts and progress Tracking your workouts helps you stay motivated and achieve your goals Date Shock Time Calories Average BEEN Speed Easy Step Shock label TIEF LIMP Shock Setting 12 11 10 9 8 7 6 5 4 3 2 1 0 for reference only 40 Assembly Owner s Manual Cool Down When you are done using your TreadClimber fitness machine consider doing these relaxing stretches which will help
78. ush the ENTER button to select this option The Console display shows ERROR VERSION X Push the Right arrow button to view the error codes 11 Push STOP PAUSE to exit the error log 12 The Console displays the RUN HOURS for the machine 13 Push the Right button 14 The Console displays the CONSOLE RESET prompt Console Reset erases the settings of the User Profiles and all Workouts Note If you want to reset the Console push the ENTER button Push the Increase Decrease buttons to select the CONSOLE RESET YES option and push ENTER The Console will reset Push STOP PAUSE to return to the Power Up Mode screen 15 Push the Right button 16 The Console displays the SOUND UPGRADE prompt Note If you have an update for the sounds insert the USB Flash Drive with the update file into the Console and push the ENTER button Push the Increase Decrease buttons to select the SOUND UPGRADE YES option and push ENTER The Console will display SAVING and then REMOVE USB when it is safe to remove the USB Flash Drive The Console will exit the Machine Settings Mode and return to the Power Up Mode screen 17 Push the Right button 50 Assembly Owner s Manual 18 The Console displays the BLE DISCONNECT prompt Note If you want to disconnect the Bluetooth transmitter push the ENTER button Then push the Increase Decrease buttons to select the BLE DISCONNECT YES option and push ENTER The Console will exit the Machi
79. y 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 3 years e Mechanical parts 3 years e Electronics 3 years Shocks 3 years e Motor 3 years e All other components 3 years How Nautilus Will Support the Warranty Throughout and as set forth under the terms of the Warranty Nautilus Inc will provide a replacement for any component or part that proves to be defective in materials or workmanship Nautilus Inc reserves the right to substitute material of equal or better quality if identical materials are not available under this warranty In the event that replacement parts or components do not correct the issue Nautilus Inc reserves the right to replace the product or apply a limited credit reimbursement toward another Nautilus Inc brand product at our discretion Reasonable substitution may be required depending upon Product availability Any replacement of the Product under the terms of t

Download Pdf Manuals

Related Search

Related Contents

descargar - Borchers  Soundstream Technologies HRU. 2 User's Manual  E.A.R. MINICANAL OPERATING INSTRUCTIONS  Wiebetech RAX210-QJ  Fluke 43B  Bedienungsanleitung  BRLY07-Z00 Batidora con Tecnología Reversible  Guia de Instalação  Télécharger le mode d`emploi de la chambre - Galerie  

Copyright © All rights reserved. Failed to retrieve file