Bowflex TreadClimber TC10 Assembly & Owners Manual
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Bowflex TreadClimber TC10 Assembly & Owners Manual

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See also: Service Manual , Owner's Manual
TC10
AS SEMB LY / O WN E R' S M A N UA L
This product is compliant with the
applicable CE requirements.

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Summary of Contents for Bowflex TreadClimber TC10

  • Page 1 TC10 AS SEMB LY / O WN E R’ S M A N UA L This product is compliant with the applicable CE requirements.

  • Page 2: Table Of Contents

    Serial Number __________________________ Date of Purchase ________________________ To register your product warranty, contact your local distributor. If you have questions or problems with your product, please contact your local Bowflex distributor. ® To find your local distributor, go to: www.nautilusinternational.com Nautilus, Inc., www.NautilusInc.com - Customer Service: technics@nautilus.com | Printed in China | ©...

  • Page 3: Important Safety Instructions

    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. Read and understand the complete Manual. Keep the Manual for future reference.

  • Page 4: Safety Warning Labels And Serial Number

    Safety Warning Labels and Serial Number 002-2268 beside power inlet Safety Key under Rear Step -Moving parts can crush and cut. -Keep guards in place. -Lock out power before servicing. under Rear Step under Motor Cover Serial Number Product Speci cation •...

  • Page 5: Grounding Instructions

    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.

  • Page 6: Specifications / Before Assembly

    ® floor. The rubber machine mat provides a non-slip, rubber surface which limits static discharge and reduces the possibility of display or running errors. If possible, put your Bowflex TreadClimber Machine Mat in your selected workout area before you begin assembly.

  • Page 7: Parts

    Rear Step Upright, Left Rear Cover Cylinder, Spring Document Kit Belt Lubrication Kit Upright, Right Hardware Card Safety Key Bowflex Weight Loss Plan Side Motor Cover, Left ® Power Cord Side Motor Cover, Right BOX 2 Item Description Treadle Assembly*...

  • Page 8: Hardware / Tools

    Hardware / Tools Item Description Item Description Button Head Hex Screw, M8x20 Phillips Self Tapping Screw, M4.0x16 Flat Washer, M8 Wide Leveler Flat Washer, M8 Button Head Hex Screw, M8x25 Lock Washer, M8 Phillips Screw, M4.0x12 Tools Included Not Included 5 mm 13 mm Assembly / Owner’s Manual...

  • Page 9: Assembly

    Assembly Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own. Note: This assembly uses parts of the packaging. Do not dispose of until assembly is complete. 1.
  • Page 10 2. Attach the Left Upright to the Right Upright Note: Hand tighten hardware. Assembly / Owner’s Manual...
  • Page 11 3. Attach the Foot Rail Covers to the Treadle Assembly The Walking Belts can abruptly move. To avoid possible serious injury, keep hands away from the edges of the Walking Belts. Be aware that the Drive Belt and the Walking Belts are connected and when either of these parts move the other does as well. In order to avoid possible serious injury, do not allow anything to be caught or pinched by the Drive Belt when the Walking Belts are moved.
  • Page 12 4. Slide Packaging Boxes under the Base of the Treadle Assembly and the Treadles Note: Use the packaging materials for this step. The Base of the Treadle Assembly should be level, and the Treadles should be securely raised. Boxes should not be in front of the crossbar. The Treadles do not have a locking mechanism and must be supported safely.
  • Page 13 5. Run the Console Cable through the Right Upright Note: Do not crimp the I/O Cable. Assembly / Owner’s Manual...
  • Page 14 6. Attach Upright Assembly to Treadle Assembly Note: Be sure to gently pull the I/O Cable as you attach the Upright Assembly. Do not crimp the I/O Cable. Hand tighten the hardware. The Treadles do not have a locking mechanism and must be supported safely. In order to avoid possible serious injury, when inserting the tube ends into the Treadle Assembly be careful to avoid fingers or hands being caught or pinched.
  • Page 15 7. Connect the I/O Cables and then Attach the Console/Handlebar Assembly Note: Do not crimp the I/O Cables. * Hand tighten this hardware first until inner bolt holes align. In order to avoid possible serious injury, when inserting the tube ends into the Base Assembly be careful to avoid fingers or hands being caught or pinched.
  • Page 16 8. Attach Cylinders to Treadles and then Uprights Note: The settings dial on the cylinders must be up, with the white arrow to the inside of the machine. Attach to Treadles before the Uprights. Fully tighten ALL hardware from previous steps and safely remove Packaging Boxes. The Treadles do not have a locking mechanism and can move freely.
  • Page 17 9. Remove Hardware and Attach the Rear Cover onto the Treadle Assembly Note: Hardware is pre-installed and not on the Hardware Card ( * ). Assembly / Owner’s Manual...
  • Page 18 10. Safely Tilt the Treadle Assembly and Attach the Left Side Motor Cover 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. Note: Hardware is pre-installed and not on the Hardware Card.
  • Page 19 11. Attach the Rear Step to the Treadle Assembly Assembly / Owner’s Manual...
  • Page 20 12. Connect Power Cord to Treadle Assembly Note: The TC10 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 AFI (arc fault interrupt), machine operation can cause the circuit to trip. 13.

  • Page 21: Moving Your Machine

    Adjustments Moving Your Machine The TreadClimber fitness machine weighs approximately 71.8 kg (158 lbs) when fully assembled and ® requires caution when being moved. Use the Transport Hand Bar found under the front of the machine to move it. To get access to the Transport Hand Bar, turn the Levelers until you have sufficient clearance between the machine and floor.

  • Page 22: Important Safety Instructions

    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 your local Bowflex distributor for replacement stickers.
  • Page 23 • Do not over exert yourself during exercise. Operate the machine in the manner described in this manual. • Perform all regular and periodic maintenance procedures recommended in the Owner’s Manual. • Read, understand, and test the Emergency Stop Procedure before use. •...

  • Page 24: Features

    Features Safety Key Port Smart phone / MP3 player holder Console Bottle Holder Handlebars Workout Cylinder Walking Belt Adjustment Bolt Side Foot Treadle Support Platform Transport Hand Bar Walking Belt Guide Leveler Walking Belt Rear Step Transport Wheel Power Switch Console START button Push to power up the Console, start a workout, resume a paused workout, or select an option.
  • Page 25 Speed display Calorie / Distance display Time display / weight value G.O. Coach™ display Stop button Increase button Start button Decrease button Calorie / Distance display Shows the Calorie or Distance values. The Calorie display counts your total calories. Note: When you reach “9999”, the Calorie display will rollover to a value of “0”. The display alternates between the Calorie and Distance values every 2 seconds.
  • Page 26 Hydraulic Setting Cylinders Your TreadClimber machine uses Hydraulic Cylinders 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 Hydraulic Cylinders. The MIN setting is the minimum amount of Treadle movement, the MAX is the maximum movement.
  • Page 27 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, ®...
  • Page 28 Dynamic Knee Bend Stand with the feet together. Raise the heel of one foot toward the gluteals. Release the stretch by putting the foot on the floor. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times.
  • Page 29 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.
  • Page 30 Workout Schedule Here is a beginner, intermediate and advanced sample workout schedule. With each of these sample workout schedules, do not move on to the next week until the current week feels easier and comfortable. Week 1 Week 2 Week 3 Week 4 Week 5 Beginner...

  • Page 31: Workout Log

    Workout Log Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals. Date Cylinder Distance Time Calories Average Setting Speed Workout Cylinder (for reference only) Cylinder Reference Setting: Assembly / Owner’s Manual...
  • Page 32 Cool-Down * When you are done using your TreadClimber fitness machine, consider doing these relaxing stretches, which will help your body recover from the ® workout and make you more flexible: Lying Leg Raise Lie on the floor face up with the legs slightly bent. Lift one leg up toward the ceiling, keeping the knee straight.
  • Page 33 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 Operations back foot as far as comfortably possible, keeping the knee straight.

  • Page 34: Operations

    Operations Before You Start 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.

  • Page 35: Power Up / Idle Mode

    Power Up / Idle Mode The Console will enter Power Up mode when initially plugged into a power source and any button is pushed. The belts will only move after a 3 second, audible beep countdown. Note: The Console will start in the G.O.Coach™ Workout mode. Shut Off (Sleep Mode) If the Console does not receive any input for five minutes, it will automatically shut off.
  • Page 36 Manual TreadClimber Mode ® The Manual TreadClimber Mode allows the machine to be used without affecting the G.O. Coach weekly goal. Manual Mode lets other users ® ™ workout on the TreadClimber machine besides the main user. No result information is tracked from the manual mode. ®...

  • Page 37: Pausing Or Stopping

    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 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 shut down and clear all workout values.

  • Page 38: Maintenance

    5 or more hours every month We recommend that you use one of the following: • Lube-N-Walk Treadmill Lubrication Kit (available from your Bowflex distributor or your local specialty fitness dealer) ® ® • 100% pure silicone, available at most hardware and auto parts stores.
  • Page 39 6. Switch off your machine. 7. 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 your local Bowflex distributor.

  • Page 40: Walking Belt Alignment

    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.

  • Page 41: Maintenance Parts

    Maintenance Parts Console / Handlebar Assembly Left Upright Treadle Assembly Power Cord Cylinders Safety Key Right Upright Rear Step Rear Cover Base Upright Assembly / Owner’s Manual...
  • Page 42 Maintenance Parts (Treadle Assembly) Front Roller Walking Belt IGUS Bushing Lower Walking Adjustment Side Foot Support Belt Guide A/C Inlet Screw Platform Treadle Stop Rear Roller Walking Belt Guide Motor Control Drive Belt Board Drive Motor Assembly / Owner’s Manual...

  • Page 43: Troubleshooting

    Check walking belt alignment. Belt contact with metal guides under scraping noise Treadle can make a loud grinding sound. If belts are misaligned, adjust walking belt. Rollers or motor Contact your local Bowflex distributor for further assistance. ® Hesitation or belt slipping when Walking belt tension Adjust walking belt tension by following the “Adjusting the Walking Belt”...

  • Page 44: 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 •...
  • Page 45 – 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 –...
  • Page 46 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...
  • Page 47 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 48 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.
  • Page 49 Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 237ml (1 cup) = baseball 2 eggs 1 egg 142g (5oz) chicken, fish, lean meat, or tofu 85g (3oz) chicken, fish, or lean meat 158ml (2/3 cup) beans or lentils* 118ml (1/2 cup) beans or lentils* 237ml (1 cup) greek yogurt* 118ml (1/2 cup) greek yogurt*...
  • Page 50 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.
  • Page 51 • 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 •...
  • Page 52 8006569.090114.A...

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