Related Manuals for Bowflex BXT216
Summary of Contents for Bowflex BXT216
- Page 1 BXT216 A SS EMB LY / O WN E R’ S M AN UAL A SS EMB LY / O WN E R’ S M AN UAL Manual en Español Latino Americano: www.bowfl ex.com/manuals...
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Page 2: Table Of Contents
U.S. twww.nautilusinternational.com | Printed in China | © 2016 Nautilus, Inc. | ® 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, Bowflex Connect, Bowflex Trainer, Nautilus, Schwinn, and Universal are trademarks owned by or licensed to Nautilus, Inc. -
Page 3: Important Safety Instructions
Important Safety Instructions When using an electrical appliance, basic precautions should always be followed, including the following: This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Obey the following warnings: Read and understand all Warnings on this machine. Carefully read and understand the Assembly/Owner’s Manual. - Page 4 Before using this equipment, obey the following warnings: Read and understand the complete Manual. Keep the Manual for future reference. Important Safety Instructions 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.
- Page 5 • This appliance is not intended for use by persons with reduced physical, sensory or mental capabilities, or lack of knowledge, unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety. Keep children under the age of 14 away from this machine.
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Page 6: Safety Warning Labels And Serial Number
Safety Warning Labels and Serial Number REVISIONS REVISION REV DESCRIPTION APPROVED DATE CAUTION 12247 DRAWING RELEASE DLOVELY Risk of Injury to Persons - To Avoid injury, use extreme caution 12745 8/17/09 CHANGED SIZE DLOVELY when stepping onto or off of a moving belt. Read instruction manual before using. -
Page 7: Grounding Instructions
Grounding Instructions This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. The plug must be Safety Warning Labels and Serial Number plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. -
Page 8: Specifications / Before Assembly
Machine Mat The Bowflex™ 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™... -
Page 9: Parts
Parts Item Description Item Description Console Assembly Base Shroud, Right Upper Junction Cover, Left Base Assembly Handlebar Assembly, Incline Upright, Left Lower Junction Cover, Left Base Shroud, Left Handlebar Assembly, Speed Power Cord Lower Junction Cover, Right Safety Key Upper Junction Cover, Right Document Kit / Hardware Card Tray Heart Rate Strap... -
Page 10: Hardware / Tools
Hardware / Tools / Assembly Item Description Item Description Socket Hex Head Screw, M8x1.25x20 Black Curved Washer, M8x18 Black Socket Hex Head Screw, M8x1.25x70 Black Pan Phillips Head Screw, M3.9x16 Black Lock Washer, M8x18 Black Pan Phillips Head Screw, M5x10 Black Flat Washer, M8x18 Black Note: Select pieces of Hardware have been provided as spares on the Hardware Card. - Page 11 1. Connect the Cables and Attach the Uprights to Frame Note: Do not crimp cables. Do not fully tighten Hardware until instructed. Assembly / Owner’s Manual...
- Page 12 2. Attach the Crossbar to the Frame Assembly Note: Do not crimp cables. Do not fully tighten Hardware until instructed. A right (“ R ”) decal has been applied to the right side of this part to assist with assembly. Assembly / Owner’s Manual...
- Page 13 3. Place the Lower Junction Covers onto the Uprights Note: Do not let the Console Cables to fall into the Right Upright. Assembly / Owner’s Manual...
- Page 14 4. Connect the Cables and Attach the Lower Junction Covers and Console Assembly Note: Do not crimp cables. Do not fully tighten Hardware until instructed. Assembly / Owner’s Manual...
- Page 15 5. Fully Tighten All Hardware from Previous Steps Note: Do not crimp the Cables. 6. Connect the Cables and Attach the Side Handlebars to the Frame Assembly Note: Do not crimp the Cables. “INCLINE” “SPEED” Assembly / Owner’s Manual...
- Page 16 7. Snap the Upper and Lower Junction Covers into Place and Secure with Hardware to the Frame Assembly Assembly / Owner’s Manual...
- Page 17 8. Tighten All Hardware from Previous Steps and Attach the Crossbar Tray to the Frame Assembly Assembly / Owner’s Manual...
- Page 18 9. Attach the Base Shrouds to the Frame Assembly Assembly / Owner’s Manual...
- Page 19 10. Connect the Power Cord and Safety Key to the Frame Assembly Connect this machine to a properly grounded outlet only (see Grounding Instructions). 11. 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.
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Page 20: Moving And Storing The Machine
Adjustments Moving and Storing the Machine The machine can be moved by one or more persons. Use caution when you move the machine. The treadmill is heavy and can be awkward. Make sure that your own physical strength is capable of moving the machine. Use a second person if necessary. 1. - Page 21 Use proper safety precautions and lifting techniques. Bend your knees and elbows, keep your back straight and pull up equally with both arms. Make sure that your own physical strength is capable of lifting the walking deck until it engages the locking mechanism. Use a second person if necessary.
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Page 22: Unfolding The Machine
Unfolding the Machine 1. Make sure there is sufficient space to lower the walking deck. Keep a minimum clearance behind the machine of 79” (2 m) and 24” (0.6 m) on each side. This is the recommended safe distance for access, movement and emergency dismounts from the machine. Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to move freely with a sufficient clear workout area. -
Page 23: Leveling Your Machine
Leveling the Machine The machine needs to be leveled if your workout area is uneven. To adjust: 1. Place the machine in your workout area. 2. Adjust the levelers until they all contact the floor. Do not adjust the levelers to such a height that they detach or unscrew from the machine. Injury to you or damage to the machine can occur. -
Page 24: Features
Features Speaker Emergency Safety Key Port Console MP3 Input/ Charger Incline Rapid Controls USB Port Contact Heart Rate (HR) Sensors Media Shelf Ergo Bar Incline Controls Water Bottle Holder / Storage Tray Side Handlebar Speed Rapid Controls Media Cable Speed Controls Tray Heart Rate Strap Upright... - Page 25 Console Bluetooth App Connected display ® Pre-Set Speed buttons Pre-Set Incline buttons CONFIRM CONFIRM INCLINE SPEED Program buttons Active User display Incline Rapid Controls Speed Rapid Controls Bluetooth App Connected display ® Display shows when the machine is paired with the App. Pre-Set Incline buttons Selects an incline setting for the Walking Deck.
- Page 26 User button Push to select the desired User Profile, push and hold for 3 seconds to edit the selected User Profile. Increase () / Decrease () buttons The Increase / Decrease buttons change a value, or move through options. A button will light up to indicate it is an available option. Enter button Confirms information or a selection.
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Page 27: Console Display
Console Display Burn Rate display Heart Rate Zone display Fitness Score Zone display Workout Segment Display Time display Counts in minutes and seconds the total time of your workout (e.g. 15:42 minutes). The maximum time for a workout is 59:99. Burn Rate display The Burn Rate display shows the rate of calories burned for a minute at the current workout levels. - Page 28 Intervals display During an Interval workout, the Intervals display show the currently active Interval and the total number of Intervals for the workout. Each Interval has a Sprint and a Recover workout segment. Recover display The reduced workout segment of an Interval workout, counting down until the next Sprint segment. Fitness Score Zone display The display shows the current Fitness Score Zone for the selected User.
- Page 29 1. Select the Options tab in the upper left corner of the Software App, and click on “Settings”. 2. Select the “Bowflex Connect” option. Sign in to your account or create a new account. To create a new account, click on the “Create New Ac- count”...
- Page 30 1. Insert the USB Flash Drive with your workout data into a device connected to the internet. 2. Sign in to the Bowflex Connect™ website at www.bowflexconnect.com, or create a new account. To create a new account, click on the “Create New Account”...
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Page 31: Chest Strap
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. - Page 32 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.
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Page 33: Fitness Basics
Fitness Basics Frequency To maintain good health, lose weight and improve your cardiovascular endurance, try and use the Bowflex 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 –... - Page 34 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.
- Page 35 The heart rate displayed is an approximation and should be used for reference only. Over exercising may result in serious injury or death. If you feel faint stop exercising immediately. Steady State and Interval Training are 2 types of workouts you can do on your Bowflex fitness machine: ®...
- Page 36 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. Beginner Week 1 Week 2...
- Page 37 Workout Log Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals. Date Program Time Distance Calories Heart Rate Incline Speed (Average) (Average) (Average) Assembly / Owner’s Manual...
- Page 38 Cool-Down * When you are done using your Bowflex fitness machine, consider doing these relaxing stretches, which will help your body recover from the work- ® out 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 39 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.
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Page 40: 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 41: Power Up / Idle Mode
If the Sound has been muted, the Console will display the “AUDIO OFF” prompt for a few seconds. Note: Your treadmill comes equipped with a durable, high quality walking belt designed to provide many hours of reliable service. The walking belt on a treadmill that has not been operated for a length of time, either in factory packaging or after assembly, can exhibit a “thump- ing”... -
Page 42: Workout Programs
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. - Page 43 Fat Burn (Incline Program - 30 minutes, 1 minute each column) Calorie Burn (Incline Program - 30 minutes, 1 minute each column) Calorie Goal (Incline Program - 300 calories, 1 minute each column) Before a workout, push the Increase () or Decrease () buttons to adjust the Goal by 50 calorie increments.
- Page 44 8 Minute Interval (Speed Program - 4 intervals, Sprint 30 seconds and Recover 90 seconds for each interval) 16 Minute Interval (Speed Program - 8 intervals, Sprint 30 seconds and Recover 90 seconds for each interval) Strength (Speed Program - 30 minutes, 1 minute per column) Custom (Incline Program - open-ended workout, 1 minute each column or saved workout) The Custom workout program allows a user to “design as you go”, adjusting the currently...
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Page 45: Pausing Or Stopping
Note: Be sure to read the “Before You Start” section of your manual. During a Profile Program workout, the Console will make an audible beep when the next segment of the workout occurs. Be prepared for changes in Incline and Speed with each segment change. If during a workout the User pushes one of the Program buttons, the Console will ask if they would like to switch workouts. -
Page 46: Workout Complete / 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 Belt 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. - Page 47 For every workout completed that is longer than 10 minutes or a mile (1.6 km) in distance, the Console will apply those workout values toward your 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.
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Page 48: Celebrations
Celebrations When a Celebration is earned the Console will make an audible sound, display the name of the achievement, and animate the lights in a certain sequence. • For every 100 calories burned • Farthest Workout • Longest (timed) Workout •... -
Page 49: Machine Settings Mode
Machine Settings Mode The Machine Settings Mode lets you view the total run hours for the machine and the current versions of the main systems. Hold down the PAUSE/STOP button and Down button together for 3 seconds while in the Power-Up Mode to access the Machine Settings Mode. -
Page 50: 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. -
Page 51: Walking Belt Alignment
Adjusting the Belt Tension If the walking belt starts to slip during use, it is necessary to adjust the tension. Your treadmill has tension bolts at the rear of the treadmill. Remove the Safety Key and place it in a secure location. When this machine is not in operation, remove the Safety Key and keep out of the reach of children. -
Page 52: Lubricating The Walking Belt
Lubricating the Walking Belt Your treadmill is equipped with a low maintenance deck and belt system. The Walking Belt is pre-lubricated. Belt friction can affect the function and life of the machine. Lubricate the belt every 3 months or every 25 hours of use, whichever comes first. Even if the treadmill is not in use, silicone will dissipate and the belt will dry out. - Page 53 Replace Batteries in Chest Strap The heart rate (HR) chest strap uses a CR2032 battery. Do not perform this procedure outdoors or in moist or wet locations. Using a coin, loosen the slotted cover on the battery bay. Remove the cover and battery.
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Page 54: Maintenance Parts
Maintenance Parts Left Upper Junction Cover Console Assembly Heart Rate Chest Strap Right Upper Junction Cover Left Lower Junction Cover Side Handlebar, Left Right Lower Junction Safety Key Cover Side Handlebar, Right Crossbar Tray Crossbar Left Upright Power Cord Left Base Shroud Right Upright Right Base Shroud Base Assembly... - Page 55 Maintenance Parts (Base Assembly) Motor Cover Side Foot Platform Motor Control Board Cover Deck Cushioner Transport Wheel A/C Inlet Drive Belt Power Switch Drive Motor Fuse Incline Adjuster Motor Cover Walking Belt Walking Belt Adjustment Screw Rear Roller Leveler Cover Rear Roller Transport Handle Deck Lift Shock Assembly...
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Page 56: 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. Test the outlet with a will not turn on known functioning device such as a lamp. Check connection at front of unit Connection should be secure and undamaged. Replace power cord or con- nection at unit if either are damaged. - Page 57 Condition/Problem Things to Check Solution Incline does not adjust (machine Check Console Check for visual sign that Console is damaged. Replace Console if damaged. turns on and operates) Incline handlebar connec- Be sure cable from left Side Handlebar and cables to Console are secure tion (requires junction cover and undamaged.
- Page 58 Bowflex Connect™ website. Review account and password for the Bowflex Connect™ website. Contact appsupport@nautilus.com for further assistance. Workout results not posting Sync accounts From the Menu icon on the Bowflex Connect™ website, select the Sync to from Bowflex Connect™ to MyFitnessPal ® MyFitnessPal account ®...
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Page 59: Body Weight Loss Guide
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. - Page 60 – 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 61 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 62 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...
- Page 63 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 64 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*...
- Page 65 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 66 • 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 •...
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Page 67: 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 68 8010493.111516.A...