Bowflex MAX Trainer M7i Owner's/Assembly Manual
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Bowflex MAX Trainer M7i Owner's/Assembly Manual

Bowflex MAX Trainer M7i Owner's/Assembly Manual

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OWNER'S / ASSEMBLY MANUAL
OWNER'S / ASSEMBLY MANUAL

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Summary of Contents for Bowflex MAX Trainer M7i

  • Page 1 OWNER’S / ASSEMBLY MANUAL OWNER’S / ASSEMBLY MANUAL...

  • Page 2: Table Of Contents

    Table of Contents / Registration Important Safety Instructions Safety Warning Labels / Serial Number Power Up / Idle Mode Warm Up Mode MAX 14 MINUTE INTERVAL Program Parts Hardware Workout Programs Tools Paused / Results / Cool Down Mode Assembly Customize the Calorie Goal Moving the Machine Console Setup Mode...

  • 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 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 your local distributor for replacement stickers.

  • Page 5: Safety Warning Labels / Serial Number

    Safety Warning Labels and Serial Number Product Specification Label Serial Number Label Assembly / Owner’s Manual...
  • Page 6 Specifications / Before Assembly Maximum User Weight: Maximum Pedal Height: Power Requirements: Operational Voltage: 9VDC Operating Current: 1.5A 166.4 cm (65.5”) Heart Rate Chest Strap: 1 CR2032 battery Machine Weight: Total Surface Area (footprint) of equipment: 124.5 cm 77.5 cm (49”) (30.5”) DO NOT dispose of this product as refuse.

  • Page 7: Parts

    Parts ( 2 Boxes ) Box 1 Item Description Frame Shroud, Rear Foot Pad Hardware Card Box 2 Item Description Item Description AC Adapter Heart Rate Chest Strap Pedal Stabilizer Shroud, Left Rail Assembly Stabilizer Shroud, Right Manual Kit Leveler Dynamic Handlebar, Left Stabilizer Assembly Dynamic Handlebar, Right...

  • Page 8: Hardware

    Hardware / Tools Item Description Item Description 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 4 mm 5 mm...

  • Page 9: Assembly

    Assembly 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. NOTICE: Hand tighten hardware.
  • Page 10 2. Attach Levelers to the Stabilizer Assembly Assembly / Owner’s Manual...
  • Page 11 3. 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 12 4. Attach Stabilizer Shroud to the Frame Assembly Assembly / Owner’s Manual...
  • Page 13 5. Attach 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 14 6. 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 15 7. 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 16 8. Cut the Shipping Zip-Ties from the Foot Pads and Attach to the Pedals Assembly / Owner’s Manual...
  • Page 17 9. Cut the Shipping Zip-Tie that Secures the Cables, Connect the Cables, and Attach the Console Assem- NOTICE: Do not let the Cables drop into the Frame Assembly. Do not cut or crimp the Console Cables. Assembly / Owner’s Manual...
  • Page 18 10. 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.
  • Page 19 11. Connect the AC Adapter to the Frame Assembly 12. 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 20: 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 Grasp the Aero Bars to carefully tilt the machine toward you onto the transport rollers. Be sure not to grab the Media Shelf. Be aware of the Handlebars and the weight of the machine before tilting the machine.

  • Page 21: Features

    Features Console Roller Media / Entertainment Shelf Pedal Aerobars Water Bottle Holder / Tray Resistance Fan Power Connector Static Handlebars Transport Roller Dynamic Handlebars Leveler Bluetooth ® Rail Assembly Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate displayed is an approximation and should be used for reference only.

  • Page 22: Console Features

    Console Features Burn Rate display Target Burn Rate LED Range Total Calories display Programs button Active User display Add Time button Burn Rate Target buttons Resistance Level buttons Burn Rate display The Burn Rate display shows the level of calories being burned per minute. This rate is a function of Intensity, which is the current level of RPM Burn Rate Target LED range Note: During an Interval workout, the SPRINT segment will be red LEDs, and the RECOVER segment will be green LEDs.
  • Page 23 Calorie Burn or Fat Burn programs Manual program Stairs program Total Calories display Active User display Note: User button Volume button and indicator lights MAX 14 Minute Interval button Push to start the MAX 14 Minute Interval workout. PROGRAMS button Push to select a workout program.
  • Page 24 LCD Display Data The console display shows the workout measurements and current options. Time display Goal display Active Workout Segment Interval Workout Count Target Coaching Programs SPRINT The high Intensity segment of an Interval workout. During an Interval workout, the active segment shifts between the SPRINT and RECOVER seg RECOVER WARM UP WARM UP starts when the machine is used, but a workout has not been started.
  • Page 25 Goal display down the time until the end of the workout. This display will be blank during a Manual workout. When the goal is time based, the clock icon is dis played. Note: During a Fitness Test, the displayed 3 minute goal begins when the heart rate reaches the heart zone. Be aware of the additional time before the 3 minute countdown begins.
  • Page 26 cardio machine ® M7i cardio machine is equipped with Bluetooth ® ® ® ness App on supported devices. Note: Fitness App ( “ 2" ) ® M7i to track total calories burned, time, watts, and more. Records and stores ® ®...
  • Page 27 Chest Strap Using the 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.
  • Page 28 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: FAT-BURNING TARGET HEART RATE 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69...

  • Page 29: 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: your workout times. Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week.
  • Page 30 Warm-Up * ® 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. Release the stretch by putting the quence 10 or 20 times.
  • Page 31 Dynamic Bent Knee Heel Press 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 32 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.
  • Page 33 Workout Log Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals. Date Calories Time Cool-Down * Lying Leg Raise up toward the ceiling, keeping the knee straight. Place the to the head.
  • Page 34 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 35: 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.
  • Page 36 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 37: Power Up / Idle Mode

    Power-Up / Idle Mode ( GET READY screen ) The Console will enter / Idle Mode if it is plugged into a power source, any button is pushed, or if it receives a signal from the RPM sensor as a result of pedaling the machine. Auto Shut-Off (Sleep Mode) Note: The Console does not have an On/Off switch.

  • Page 38: Workout Programs

    ment, will begin. The Target LED Range will shift from red to green and sweep to a reduced Burn Rate. During the RECOVER segment, continue to work out but at a lower Intensity. cally go into Sleep Mode. Note: Push and hold the USER button for 3 seconds to begin the Edit User mode. Decrease buttons to adjust the value, and push ENTER/START to set the value.
  • Page 39 Max Interval Max 7 Minute Interval Max 14 Minute Interval Max 21 Minute Interval Power Interval cally adjusts the resistance level. If RPM is kept constant with the adjusted resistance level, the User will reach the Burn Rate Target. The Console attempts to coach, with the adjustments to the resistance level, the User into the Burn Rate Target range.
  • Page 40 Calorie Burn Fat Burn Stairs Manual Note: disabled. Fitness Test given heart rate. Note: The Console must be able to read the heart rate information from the Contact Heart Rate The Console will ask the User for their Weight and Age. Use the Increase and Decrease buttons to adjust the value, and push ENTER/START to set the values.

  • Page 41: Paused / Results / Cool Down Mode

    Paused / Results / Cool Down Mode To Pause a workout: 1. Stop pedaling and push the PAUSE/STOP button to pause your workout. Note: The Console will automatically pause if there is no RPM signal for 5 seconds. 2. To continue your workout, push ENTER/START or start pedaling. If a workout is completed and the user continues to use the machine, Cool Down will automatically start.

  • Page 42: Console Setup Mode

    Console Setup Mode Note: The Console display shows the TOTAL HOURS the machine has operated. The Console display shows the Firmware Version prompt. The Console displays the DISCONNECT BLE prompt. Note: If you want to disconnect the Bluetooth ® 10. The Console displays the UPGRADE BLE NO option. This option is for Service Technicians use only. 12.

  • Page 43: 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 44: Maintenance Parts

    Maintenance Parts Assembly / Owner’s Manual...
  • Page 45 Dynamic Handlebar, Left Stabilizer Arm Drive Assembly Console Assembly Leveler Crank Arm Dynamic Handlebar, Right Pedal Tensioner Crank Cover Foot Pad Drive Pulley, Lower Shroud, Right Roller Fan Belt Fan Back Plate Shroud, Right Fan Shroud, Left Fan Fan Assembly Inserts Fan Assembly Drive Belt Shroud, Rear...
  • Page 46 Troubleshooting Condition/Problem Things to Check Solution No display/partial display/unit Make sure unit is plugged into a functioning wall outlet. will not turn on Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connec tion at unit if either are damaged. Check data cable Be sure cable is connected securely and oriented properly.
  • Page 47 Condition/Problem Things to Check Solution Make sure unit is plugged into a functioning wall outlet. Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connec tion at unit if either are damaged. Check data cable integrity All wires in the cable should be intact.
  • Page 48 Workout results not posting to Fitness App on Bluetooth Workout results transfer from the machine to the App, and then post to the ® enabled device Contact your local distributor for further assistance. Workout results not posting Sync accounts MyFitnessPal ®...

  • Page 49: Body Weight Loss Plan

    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 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.
  • Page 50 • 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 51 Here’s an overview of what an ideal day looks like: 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 52 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 53 Snack Options Smart Carb Protein 1 medium apple Baby carrots 1 serving of crackers* 1 string cheese Energy or protein bar with <200 calories* Optional Treats • • 1 small bag of baked potato chips • • Sample 3 Day Plan Based on each of the meal options listed above, a typical 3 day plan could look like this: Day 1 Day 2...
  • Page 54 Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 2 eggs 1 egg HEALTHY FAT 1/3 medium avocado 1/4 medium avocado SMART CARB oats, brown rice, quinoa, pasta 1/2 medium sweet potato or regular potato 1 medium sweet or regular potato 2 corn tortillas 2 corn tortillas...
  • Page 55 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 56 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 57 Assembly / Owner’s Manual...
  • Page 58 Assembly / Owner’s Manual...
  • Page 59 Assembly / Owner’s Manual...
  • Page 60 8013342.081518.B...

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