Bowflex Max Trainer M3 Owner's/Assembly Manual
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Bowflex Max Trainer M3 Owner's/Assembly Manual

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See also: Assembly & Owners Manual , Service Manual
M3
OWNER'S / ASSEMBLY MANUAL
OWNER'S / ASSEMBLY MANUAL
ASSEMBLY / OWNER'S MANUAL
Manual en Español
Latino Americano:
www.support.nautilus.com

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Summary of Contents for Bowflex Max Trainer M3

  • Page 1 OWNER’S / ASSEMBLY MANUAL OWNER’S / ASSEMBLY MANUAL ASSEMBLY / OWNER’S MANUAL Manual en Español Latino Americano: www.support.nautilus.com...

  • Page 2: Table Of Contents

    Table of Contents / Registration Important Safety Instructions Operations Safety Warning Labels / Serial Number Mounting / Dismounting Power Up / Idle Mode Manual (Quick Start) Program Parts MAX Workout Program Hardware Paused / Results Mode Tools Assembly Customize MAX Program Moving the Machine Leveling the Machine Maintenance...

  • 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 instructions.
  • Page 4 Important Safety Instructions 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. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus Customer Service for replacement stickers.

  • Page 5: Safety Warning Labels / Serial Number

    Safety Warning Labels and Serial Number • Injury or death is possible if caution is not used while using this machine. • Keep children and pets away. • Read and follow all warnings on this machine. • Refer to the Owner's Manual for additional warnings and safety information.
  • Page 6 Specifications / Before Assembly 19.1 inches ( 48.5 cm) Power Requirements: 164.3” Operational Voltage: Operational Voltage 9VDC (x cm) Operating Current: 1500 mA Regulatory Approvals: Input, 9VDC, 1500mA Output. Class 2 or LPS. 26” 49” (66 cm) (124.5 cm) Before Assembly Select the area where you are going to set up and operate your machine.

  • Page 7: Parts

    Parts A decal has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly. Item Description Item Description Frame Pedal Shroud, Rear Rail Assembly AC Adapter Stabilizer Assembly Hardware Card Static Handlebar Assembly Upper Handlebar, Right Upper Handlebar, Left Static Handlebar Grip...

  • Page 8: Hardware

    Hardware / Tools Item Description Item Description Lock Washer, M8 Lock Nut, M8 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...

  • Page 9: Assembly

    Assembly 1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping Plate parts. Do not do steps that involve heavy lifting or awkward movements on your own. NOTICE: Hand tighten hardware. 13mm Assembly / Owner’s Manual...
  • Page 10 2. Carefully Lift the Frame Assembly from the Shipping Plate and Attach to the Stabilizer Assembly the pivot assembly as indicated below. NOTICE: Once all hardware has been hand tightened, fully tighten ALL hardware from previous steps. Assembly / Owner’s Manual...
  • Page 11 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 12 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 13 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 14 6. Connect the Foot Pads and then the Foot Pad Inserts Assembly / Owner’s Manual...
  • Page 15 7. Attach the Upper Handlebars to Frame Assembly parts. Do not do steps that involve heavy lifting or awkward movements on your own. NOTICE: Be sure to attach the Upper Handlebars so they can be correctly grasped by a User when on the machine. Assembly / Owner’s Manual...
  • Page 16 8. Connect the Static Handlebar Assembly to the Frame Assembly NOTICE: Do not crimp the Console Cable. Assembly / Owner’s Manual...
  • Page 17 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.
  • Page 18 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. Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s Manual.

  • Page 19: 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 Grasp the inner, unmoving part of the Pivot Assembly to carefully tilt the machine toward you onto the transport rollers.

  • Page 20: 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 21: 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 Rate will increase.

  • Page 22: Resistance Level Shifter

    Note: 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. of breath, or feel faint. Contact your doctor before you use the machine again. The heart rate displayed on the console is an Burn Rate Level Keypad Functions...
  • Page 23 To get yourself oriented with the process, begin with the Shifter set to 4. If this setting does not allow enough Pedal travel at a casual stepping pace, adjust the Shifter toward the 1 setting until you are comfortable with the amount the Shifter setting toward the 8 setting, allowing less Pedal movement.
  • Page 24 Heart Rate Calculations than by using an age related formula. 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.

  • Page 25: Fitness Basics

    Fitness Basics Frequency cardio machine a minimum of 3 times per week, around 14 minutes each day. training if you are new to vigorous activity. home gym or Bow SelectTech Consistency chances of success: 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.
  • Page 26 Warm-Up * the workout: 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 quence 10 or 20 times. Repeat the stretch with the other leg. Dynamic Knee Bend Stand with the feet together.
  • Page 27 apart and feet facing forward. Hold onto a wall for balance with one hand, if necessary. 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 10 or 20 times.
  • Page 28 Workouts machine’s computer for reference purposes only. for reference only. 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 Interval Training workouts and calorie burn.
  • Page 29 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 * Lying Leg Raise up toward the ceiling, keeping the knee straight.
  • Page 30 Side Lying Knee Bend the lower arm. Bend the top knee and hold the ankle with the 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.

  • Page 31: Operations

    Operations How Often Should You Exercise for reference only. • 3 times a week for about 14 minutes each day. • Schedule workouts in advance and try to follow the schedule. Note: Intensity of Workout To increase the intensity of your workout: •...

  • Page 32: Power Up / Idle Mode

    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. Step off of the machine and release your grip from the Static Handlebars.

  • Page 33: Manual (Quick Start) Program

    Manual ( Quick Start ) Program Stand on the machine. Push the START button to begin the Manual workout program. When done with your workout, stop pedaling and push PAUSE/STOP to pause the workout. Push the PAUSE/STOP button again to end the workout.

  • Page 34: Paused / Results Mode

    Paused / Results Mode To Pause a workout: 1. Stop pedaling and push the PAUSE/STOP button to pause your workout. Interval ENTER USER Note: The Console will automatically pause if there is no RPM signal for 5 seconds. START 2. To continue your workout, push START or start pedaling. BURN RATE PAUSE/END...

  • Page 35: Customize Max Program

    Customize the MAX Interval Program The interval times and burn rate levels can be adjusted on the MAX Interval Program. The adjusted values will be set as the default settings for future workouts. Step up to the machine. Push and hold down the MAX Interval button for 3 seconds. Rate/Increase or Burn Rate/Decrease buttons to adjust the “ACTIVE”...
  • Page 36 Console Setup Mode The Console Setup Mode lets you control the sound settings, or see maintenance statistics (Total Run Hours and Software Version). Mode. Note: 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. 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...

  • 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 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. Replace adapter or connec tion at unit if either are damaged.

  • Page 42: Body Weight Loss Guide

    Bowflex™ Body Weight Loss Guide Introduction and Overview equipment and will help you: • Lose weight and get lean • Improve your health and wellness • Increase your energy and vitality mation and should be used for reference only. • Quality •...
  • Page 43 • Turkey for tuna • • Cooked vegetables instead of salad • Eat your calories • If you’re still hungry after or in between meals: and sometimes it will pass. If your goal is muscle gain or strength: • 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...
  • 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, nuts, milk, cinnamon, and honey. Cook egg/s. Toast Tomato Egg, ham, and cheese bread and top with 1 slice of cheese, 1 slice of ham, and tomato.
  • Page 46 Snack Options Smart Carb Protein 1 medium apple Baby carrots 2 tbsp hummus 1 serving of crackers* 1 string cheese Energy or protein bar with <200 calories* Optional Treats • ½ cup lowfat ice cream • 1 small bag of baked potato chips •...
  • Page 47 Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 1 cup = baseball 2 eggs 1 egg 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* 1/2 cup = lightbulb...
  • Page 48 Grocery List BREAD & GRAINS Sprouted grain breads less than 100 calories per slice. Sandwich or bagel thins Plain oats: 1 minute or old fashioned Whole grains: brown rice, bulgar, barley, quinoa, couscous DAIRY & DAIRY ALTERNATIVES CRACKERS, SNACKS & ENERGY BARS Any unsalted nuts or seeds Energy bars Crackers...
  • Page 49 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. feel like you have to do it every day. • Prepare for plateaus. •...
  • Page 50 Assembly / Owner’s Manual...

  • 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 8011852.071518.C...

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