Table of Contents
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Manual en Español Latino Americano:
http://www.bowflex.com
Assembly / Owner's Manual
TOLERANCES.
X.
2.5
X.X
1.5
X.XX
0.75
X.XXX
0.25
ANGULAR
1°
INTERPRET DIMENSIONS AND TOLERANCES
PER ASME Y14.5M - 1994
14.9mm
39.5mm
APPROVALS
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TITLE.
SILKSCRE
L.SEVIER
DESIGNED
L.SEVIER
DRAWN
6/3/2013
DATE
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Summary of Contents for Bowflex MAX Trainer
- Page 1 14.9mm 39.5mm Assembly / Owner’s Manual APPROVALS TITLE. SILKSCRE TOLERANCES. Manual en Español Latino Americano: X.XX L.SEVIER 0.75 DESIGNED http://www.bowflex.com X.XXX 0.25 ANGULAR L.SEVIER 1° DRAWN INTERPRET DIMENSIONS AND TOLERANCES 6/3/2013 DATE PER ASME Y14.5M - 1994...
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Page 2: Table Of Contents
Body Weight Loss Guide Console Features 100% Satisfaction Guarantee Resistance Level Shifter Warranty Fitness Basics To validate warranty support, keep the original proof of purchase and record the following information: Serial Number __________________________ Date of Purchase ____________________ To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605–3369. If you have questions or problems with your product, please call 1 (800) NAUTILUS (628–8458). Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, csnls@nautilus.com | outside U.S. +01-360-859-5180, technics@nautilus.com | Printed in China | © 2013 Nautilus, Inc. Assembly / Owner’s Manual... -
Page 3: Important Safety Instructions - Assembly
Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Obey the following warnings: Read and understand all warnings on this machine. Carefully read and understand the Assembly instructions. •... -
Page 4: Safety Warning Labels / Serial Number
Safety Warning Labels and Serial Number Product Specification Label Serial Number Label FCC Compliance Changes or modifications to this unit not expressly approved by the party responsible for compliance could void the user’s authority to operate the equipment. The machine and power supply comply with part 15 of the FCC rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation. Note: T his machine and power supply have been tested and found to comply with the limits for a Class A digital device, pursuant to Part 15 of the FCC Rules. -
Page 5: Specifications
• When attaching 2 pieces, lightly lift and look through the bolt holes to help insert the bolt through the holes. • The assembly requires 2 people. Machine Mat The Bowflex MAX Trainer Machine Mat is an optional accessory that helps keep your workout area clear and adds a layer of protection to your ™... -
Page 6: Parts
Parts ( 2 Boxes ) Box 1 Item Description Frame Shroud, Rear AC Adapter Hardware Card Box 2 A decal has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly. Item Description Item Description... -
Page 7: Hardware
Hardware / Tools Item Description Item Description Socket Head Hex Screw, M6x1.0x8 Socket Head Hex Screw, M6x1.0x20 Socket Head Hex Screw, M8x1.25x55 Socket Head Hex Screw, M10x1.5x25 Washer, Flat M8x18 Washer, Flat M10x23 Socket Head Hex Screw, M8x1.25x20 Washer, Flat M8x24 Pan Phillips Screw, M5x0.8x20 Washer, Flat M6x13 Lock Washer, M6 Lock Nut, M8 Lock Washer, M8 Tools Included Not Included 5 mm (recommended) 6 mm 8 mm (recommended) 13 mm Assembly / Owner’s Manual... -
Page 8: Assembly
Assembly Do not lift the Frame from the packaging until the Rail Assembly has been attached to it. 1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping Plate Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own. - Page 9 2. Carefully Lift the Frame Assembly from the Shipping Plate and Attach to the Stabilizer Assembly Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own. Lift the Frame Assembly from the exterior of the pivot assembly as indicated below.
- Page 10 3. Cut the Shipping Zip-Ties and Attach the Rear Shroud and Caps to the Frame Assembly NOTICE: Place the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place. Assembly / Owner’s Manual...
- Page 11 4. Attach Legs to Frame Assembly Be aware that the Legs are connected and when either of these parts move the other does as well. Assembly / Owner’s Manual...
- Page 12 5. Attach Pedals to Frame Assembly In order to avoid possible serious injury, when inserting the tube ends into the Leg Assemblies be careful to avoid fingers or hands being caught or pinched. 13mm Assembly / Owner’s Manual...
- Page 13 6. Connect the Foot Pads and then the Foot Pad Inserts Assembly / Owner’s Manual...
- Page 14 7. Attach the Upper Handlebars to Frame Assembly Be aware that the Pedals and the Upper Handlebars are connected and when either of these parts move the other does as well. Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own.
- Page 15 8. Connect the Static Handlebar Assembly to the Frame Assembly NOTICE: Do not crimp the Console Cable. Assembly / Owner’s Manual...
- Page 16 9. Attach the Shifter Assembly to the Static Handlebar and Attach the Grip NOTICE: Do not crimp the Cable. Hardware is pre-installed and not on Hardware Card (*). Be sure the settings on the Shifter Assembly are visible to a User before fully tightening the hardware. Note: A small application of soapy water can be used to ease the Static Handleber Grip onto the Handelbar.
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Page 17: Final Inspection
10. Connect the AC Adapter to the Frame Assembly 11. Final Inspection Inspect your machine to ensure that all hardware is tight and components are properly assembled. Be sure to record the serial number in the field provided at the front of this manual. Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s Manual. Assembly / Owner’s Manual... -
Page 18: Moving The Machine
Adjustments Moving the Machine The machine may be moved by one or more persons depending on their physical abilities and capacities. Make sure that you and others are all physically fit and able to move the machine safely. Grasp the inner, unmoving part of the Pivot Assembly to carefully tilt the machine toward you onto the transport rollers. - Page 19 Assembly / Owner’s Manual...
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Page 20: Important Safety Instructions
Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: Read and understand the complete Manual. Keep the Manual for future reference. Read and understand all warnings on this machine. -
Page 21: Features
Features Console Buttons Leveler Resistance Level Shifter Rail Assembly Console Display Roller Water Bottle Holder Pedal Resistance Fan Media Tray Power Connector Static Handlebar Transport Roller Upper Handlebar Assembly / Owner’s Manual... -
Page 22: Console Features
Console Features The Console provides information about your workout on the display Burn Rate screen. Display Target Burn Rate Display Burn The Burn Rate Display shows the level of calories being burned per Rate LED minute. This rate is a function of the current level of RPM (pedal speed) Range and resistance level (1-8). -
Page 23: Heart Rate
Total Time The TOTAL TIME display field shows the time count for an Interval workout. This display will be blank during a Manual workout. User Profile The USER PROFILE display shows the selected user profile. A user profile is always selected. Note: For more accurate calorie counts and target Calorie Burn Rates, customize your User Profile. Workout Profile Display The Workout Profile Display area shows the Burn Rate profile of the program. Each column in the profile shows one interval (workout segment). The higher the column, the higher the Targeted Burn Rate of the workout. The flashing column shows the current interval. Note: During a workout, the Workout Profile Display will not reflect updates to resistance level, only burn rate. The RPM display field shows the machine revolutions per minute (pedal speed). The maximum display is 200. Heart Rate The Heart Rate display shows the heart rate in beats per minute (BPM) from the heart rate sensors. This value will not be shown if a heart rate signal is not detected. -
Page 24: Resistance Level Shifter
Resistance Level Shifter Your Bowflex MAX Trainer machine uses Resistance to change the intensity of your workout or to adjust the pace ™ of the Pedals. The level of Resistance is adjusted by the Shifter on the right side of the Static Handlebar. A “1” setting is the minimum amount of resistance, the “8” is the maximum resistance. The closer the Shifter is set to the “8” set-... - Page 25 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: A s with all exercises and fitness regimens, always use your best judgment when you increase your exercise time or intensity. FAT-BURNING TARGET HEART RATE 20-24 25-29...
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Page 26: Fitness Basics
Fitness Basics Frequency To maintain good health, lose weight and improve your cardiovascular endurance, use the Bowflex MAX Trainer cardio machine a minimum of 3 ™ times per week, around 14 minutes each day. If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exer- cise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach a 14 minute total. If your schedule is busy, and you are unable to fit 14 minutes of continuous exercise into your day, try accumulating 14 minutes by doing multiple shorter workouts on the same day. For example, 7 minutes in the morning and 7 minutes in the evening. This may be a great way to start your cardio training if you are new to vigorous activity. For best results, combine your Bowflex MAX Trainer cardio machine workouts with a strength training program using a Bowflex home gym or ® ™ Bowflex SelectTech dumbbells, and follow the Bowflex Body Weight Loss Guide included in this manual. - Page 27 Warm-Up * Before you use your Bowflex MAX Trainer cardio machine, consider doing these dynamic warm-up stretches, which will help prepare your body for ™ the workout: Dynamic Knee Hug Stand with the feet together. Bring one knee forward and up toward the chest. Place the hands around the shin and pull the knee into the chest.
- Page 28 Follow these guidelines to ease yourself into a weekly exercise regimen. Use your judgment and/or the advice of your physician or health care professional to find the intensity and level of your workouts. Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used for reference only. Steady State and Interval Training are 2 types of workouts you can do on your Bowflex MAX Trainer cardio machine: ™ Steady State workouts A Steady State workout involves slowly increasing your workout speed to a challenging, but comfortable, speed you can hold for most of your work- out. Getting your Heart Rate up into the Fat-Burning, Heart Zone zone for an entire workout would be a great Steady State workout. For example, holding a 6 calories per minute Burn Rate pace for the entire workout, except during the warm-up and cool-down. Steady State workouts help you...
- Page 29 This form of workout allows you to burn more calories than a standard workout in a shorter period of time. Using the Calorie Burn Rate display, you can adjust the intensity of your workout quickly to achieve your goals. The Bowflex MAX Trainer cardio machine combines 8 “ACTIVE” and 8 “REST” segments to create an Interval workout. During an “ACTIVE”...
- Page 30 Workout Log Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals. Date Calories Burn Rate (aver- Time RPM (average) Heart Rate (aver- Level (average) age) age) Cool-Down * When you are done using your cardio machine, consider doing these relaxing stretches, which will help your body recover from the workout and make you more flexible: Lying Leg Raise Lie on the floor face up with the legs slightly bent. Lift one leg...
- Page 31 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.
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Page 32: Operations
Operations How Often Should You Exercise Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used for reference only. • 3 times a week for about 15 minutes each day. • Schedule workouts in advance and try to follow the schedule. Note: If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 15 minutes of continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach a 15 minute total. Intensity of Workout To increase the intensity of your workout: • Push yourself to increase the number of Pedal revolutions per minute • Place your feet further out toward the rear of the Pedals • Increase the Resistance Level and keep your RPM consistent, or increase it as well • Use your upper and lower body at different levels... -
Page 33: Power Up / Idle Mode
To dismount your fitness machine: Move the Pedal you want to dismount from to the highest position, and bring the machine to a complete stop. This machine is not equipped with a free-wheel. Pedal speed should be reduced in a controlled manner. Grasp the Static Handlebars under the Console to steady yourself. 3. W ith your weight on the lowest foot, swing the upper foot off the machine and down onto the floor. -
Page 34: Paused / Results Mode
Burn Rate button until the Target Range is near the desired value. A t the last 3 seconds of the “ACTIVE” workout, the Console will begin an audible countdown. 5. A s the interval time reaches “00:00”, the Console will make the third audible confirmation and the next segment of the workout, a “REST” seg- ment, will begin. The Target LED Range will shift from red to green and sweep to a reduced Burn Rate. During the REST Interval, continue to workout but at a lower level. -
Page 35: Edit A User Profile
Edit a User Profile For a more accurate calorie count and Target Calorie Burn, a User Profile should be customized to the User. 1. Push USER button to select your User Profile (User 1 or User 2). Push and hold the USER button for 3 seconds to begin the Edit User mode. The Console will display the AGE prompt with the default age value ( “32” ). Use the Burn Rate/Increase or Burn Rate/Decrease buttons to adjust the value, and push ENTER to set the value. -
Page 36: Console Setup Mode
Console Setup Mode The Console Setup Mode lets you control the sound settings, or see maintenance statistics (Total Run Hours and Software Version). Push and hold down the Burn Rate/Increase and PAUSE/END buttons for 3 seconds while in the Power-Up Mode to go into the Console Setup Mode. Note: Push PAUSE/END to exit the Console Setup Mode and return to the Power-Up Mode screen. The Console display shows the Sound Settings prompt with the current setting. Push the Burn Rate/Increase or Burn Rate/Decrease buttons to change between the settings of “OFF”... -
Page 37: Maintenance
Maintenance Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is required to do the necessary tasks. Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is done. Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be used to maintain and repair the equipment. -
Page 38: Maintenance Parts
Maintenance Parts Assembly / Owner’s Manual... - Page 39 Upper Handle Grip Shroud, Right Fan Drive Pulley, Upper Handlebar, Left Fan Assembly Inserts Arm Drive Assembly Lower Handle Grip Shroud, Rear Crank Arm Console Shroud / Water Bottle Holder Rail Assembly Tensioner Console Assembly Transport Wheel Drive Pulley, Lower Speaker Stabilizer Fan Back Plate...
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Page 40: Troubleshooting
Troubleshooting Condition/Problem Things to Check Solution No display/partial display/unit Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet. will not turn on Pedal movement Safely pedal the machine for a few seconds. The Console should sense the signal from the Speed Sensor and fully activate. - Page 41 Replace Chest Strap If interference is eliminated and HR does not function, replace strap. Condition/Problem Things to Check Solution Console shuts off (enters sleep Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet. mode) while in use Check connection at front of unit Connection should be secure and undamaged.
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Page 42: Body Weight Loss Guide
Bowflex Body Weight Loss Guide ® Introduction and Overview Welcome to the Bowflex Body Weight Loss Guide. This guide is designed to be used with your Bowflex equipment and will help you: ® ® • Lose weight and get lean • Improve your health and wellness • Increase your energy and vitality Consult a physician before you start an exercise program or a new health and diet plan. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used for... - Page 43 – Use the meal plan, sample options, and grocery list to create your own meals for more variety – You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example: • Turkey for tuna • Any fish or seafood for chicken • Cooked vegetables instead of salad • Eat your calories – Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol – Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated • If you’re still hungry after or in between meals: – Have a glass of water and wait 15-20 minutes. Many times we mistake thirst (or even boredom!) for hunger. Wait out the initial urge to eat and sometimes it will pass. – If you’re still hungry after waiting 15-20 minutes have a snack or mini-meal with fruit, vegetables, and protein. If your goal is muscle gain or strength: • Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example, increase portion sizes of protein and smart carbs at meals by 50%. Adding a snack is another option to meet your body’s increased calorie needs in order to gain muscle and strength.
- Page 44 Here’s an overview of what an ideal day looks like: (See Portion Size Guide for proper serving sizes) Breakfast Snack #1 smart rich fruit protein carb carbs smart protein carb veggies protein/fat Lunch Snack #2 healthy smart protein carb smart protein carb veggies Dinner healthy smart protein carb veggies Assembly / Owner’s Manual...
- Page 45 Breakfast Options Fruit 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...
- Page 46 10-15 almonds Baby carrots 2 tbsp hummus 1 serving of crackers* 1 string cheese Energy or protein bar with <200 calories* *See www.Bowflex.com/Resources for brand recommendations Optional Treats You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is 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: • ½ cup lowfat ice cream • 1 small bag of baked potato chips • 4oz of wine or 12oz light beer • 3 cups of air-popped or light popcorn...
- Page 47 Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 1 cup = baseball 2 eggs 1 egg 5oz chicken, fish, lean meat, or tofu 3oz chicken, fish, or lean meat 2/3 cup beans or lentils* 1/2 cup beans or lentils* 1 cup greek yogurt* 1/2 cup greek yogurt* 1.5oz cheese* 1.5oz cheese* HEALTHY FAT...
- Page 48 Grocery List BREAD & GRAINS 100% whole wheat bread Tips: Look for 100% whole wheat as the first ingredient. Look for 4g of Sprouted grain breads fiber per slice or 5g per 2 slices of light or diet bread. Aim for bread with Light or whole wheat english muffins less than 100 calories per slice. 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 &...
- Page 49 ® • Grocery Shopping List for Fridge (Blank Form) • 7 Day Meal Planning Form • Additional Dinner Options • Pre and Post Workout Fueling Guide Questions & Support • Ask questions, post suggestions, and connect with our online Bowflex® Dietitian on the Bowflex® Facebook page Recipes • www.wholeliving.com • www.eatingwell.com • www.whfoods.org • www.livebetteramerica.org Online food logs • www.myfitnesspal.com...
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Page 50: 100% Satisfaction Guarantee
This Bowflex MAX Trainer Satisfaction 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. C all a Bowflex MAX Trainer Representative at 1-800-605-3369 for a Return Authorization Number (RMA). An RMA will be granted if: ™ a. The Bowflex MAX Trainer exercise machine was purchased directly from Nautilus, Inc. -
Page 51: Warranty
Warranty Who Is Covered This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s). What Is Covered Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives proper care and maintenance as described in the Product’s Assembly and Owner’s manual. - Page 52 Nautilus Bowflex Schwinn Fitness Universal ® ® ® ® 8003604.030114.D...