Bowflex Treadmill 10 Assembly & Owners Manual
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Bowflex Treadmill 10 Assembly & Owners Manual

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  • Page 1 ™ ™ Treadmill 10 / Treadmill 25 A S SE MB LY / O WN ER ’ S M AN UAL...

  • Page 2: Table Of Contents

    | Nautilus (Shanghai) Fitness Equipments Co, Ltd, Room 1701 &1702, 1018 Changning Road, Changning District, Shanghai, China 200042, www.nautilus.cn - 86 21 6115 9668 | outside U.S. www.nautilusinternational.com | Printed in China | © 2020 Nautilus, Inc. | Bowflex, the B logo, JRNY, Nautilus, and Schwinn are trademarks owned or licensed by Nautilus, Inc., registered or otherwise protected by common law in...

  • 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. Read and understand all warnings on this machine. If at any time the Warning labels become loose, unreadable or dislodged, replace the labels.

  • Page 5: Safety Warning Labels And Serial Number

    • Consult a physician prior to using any exercise equipment. • REMOVE SAFETY KEY WHEN NOT IN USE, AND STORE OUT OF REACH OF CHILDREN. (This label is only available on the Bowflex™ Treadmill 10 machine in English and French Canadian.) WARNING! HAZARDOUS VOLTAGE.

  • Page 6: Grounding Instructions

    Grounding Instructions (for a 120V AC system ) 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 plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.

  • Page 7: Emergency Stop Procedure

    Emergency Stop Procedure The Treadmill machine is equipped with a Safety Key that can prevent serious injury, as well as prevent children from playing with and/or being injured on the machine. If the Safety Key is not correctly inserted into the Safety Key Port, the belt will not operate. Always attach the Safety Key Clip to your clothing during your workout.

  • Page 8: Specifications / Before Assembly

    Specifications / Before Assembly Power Requirements: 120V 220V Operational Voltage: 110-127V AC, 60Hz 220V - 240V AC, 50Hz Operating Current: 15 A 165.9 cm (65.3”) Heart Rate Armband: 1 Lithium Polymer battery (not replaceable) 181 kg (400 lbs) Maximum User Weight: 21688 cm Total Surface Area (footprint) of equipment: 46.2 cm (18.2 inches)

  • Page 9: Parts

    Parts Item Description Item Description Console Rear Cover Upright Support, Right Console Assembly Safety Key Console Mast Base Assembly Console Base Assembly Power Cord Tray Pivot Cover, Left Crossbar Upright Support, Left Base Shroud, Right Upright, Left Inner Junction Cover, Right Handlebar Assembly, Left Outer Junction Cover, Right Base Shroud, Left...

  • Page 10: Hardware / Tools

    Hardware / Tools / Assembly When moving the Deck Assembly, be sure to grasp the sides of it. Do not grasp the Walking Deck Release Button. Pressing the Walking Deck Release Button releases the locking mechanism on the hydraulic lift. Hardware Item Description...
  • Page 11 1. Attach the Uprights to the Base Assembly, and then Connect the Console Cables from the Base Assembly to the Right Upright Note: Do not crimp cables. Do not fully tighten Hardware until instructed. Assembly / Owner’s Manual...
  • Page 12 2. Attach the Crossbar and Pivot Shrouds to the Frame Assembly Note: Do not crimp cables. Do not fully tighten the Crossbar hardware until instructed. A right (“ R ”) decal has been applied to the right side of the Crossbar to assist with assembly Assembly / Owner’s Manual...
  • Page 13 3. Connect the Cables and Attach the Console Base 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: Do not crimp the Cables.
  • Page 14 4. Attach the Upright Supports to the Frame Assembly, and Fully Tighten All Hardware Note: Install the lower hardware(*) first, and then tighten the hardware in the order of (***), (**), and (*). Fully tighten all Hardware from previous steps. Assembly / Owner’s Manual...
  • Page 15 5. Connect the Cables and Attach the Upper Handlebars to the Side Handlebars Note: Be sure not to pinch the cables from the Upper Handlebars through the Side Handlebars during assembly. Do not crimp the Cables. Be sure that the Upper Handlebars are fully inserted. A right (“ R ”) and left (“ L “) decal have been applied to these parts to assist with assembly.
  • Page 16 6. Attach the Handlebar Assemblies to the Console Base Assembly Note: Do not crimp the Cables. Assembly / Owner’s Manual...
  • Page 17 7. Attach the Base Shrouds and Outer Junction Covers to the Frame Assembly Note: Be sure that the Right Base Shroud hides the Cable Connectors. If necessary, push the Cable further into the Right Upright. Assembly / Owner’s Manual...
  • Page 18 8. Attach the Inner Junction Covers to the Frame Assembly Assembly / Owner’s Manual...
  • Page 19 9. Attach the Crossbar Tray to the Frame Assembly Assembly / Owner’s Manual...
  • Page 20 10. Route the Cables through the Console Mast, and then Attach the Console Mast to the Frame Assembly Note: Do not crimp the Cables. Assembly / Owner’s Manual...
  • Page 21 11. Route the Console Cables and Attach the Console Assembly NOTICE: Do not cut or crimp the Cables. Each Cable Connector has a corresponding end connector with that many openings. Be sure to fully connect the cable connectors. * Hardware is not supplied on the Hardware Card. a.
  • Page 22 11. Route the Console Cables and Attach the Console Assembly (continued) c. Connect the Cables. d. Gently slide each of the Connectors and their Cables down into the Console Mast in the following order: 1. White Connector 2. Large Black Connector 3.
  • Page 23 12. Attach the Console Rear Cover to the Frame Assembly Assembly / Owner’s Manual...
  • Page 24 13. Connect the Power Cord and Safety Key to the Frame Assembly Connect this machine to a properly grounded outlet only (see Grounding/Earthing Instructions). Note: When ready to operate the machine, be sure to turn on the power with the Power Switch. Assembly / Owner’s Manual...
  • Page 25 The machine will activate and display the Welcome - Connect Wifi screen. Tap on Connect. Note: A Wifi connection is required to use your Bowflex™ machine. If you do not have a Wifi connection available, contact your Bowflex™ Representative or your local distributor immediately for further assistance.

  • Page 26: Moving Your 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 27 7. Make sure that the locking mechanism is engaged. Carefully pull back on the walking deck and make sure that it does not move. When you do this, keep clear of movement path in case the treadmill lock is not properly engaged. Do not lean against the treadmill when it is folded.

  • Page 28: Unfolding The Machine

    Unfolding the Machine 1. Make sure there is suffi cient space to lower the walking deck. Keep a minimum clearance behind the machine of 2 m (79”) and 0.6 m (24”) on each side. This is the recommended safe distance for access, movement and emergency dismounts from the machine.

  • Page 29: 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 30: Features

    Features USB Port Console, Tiltable Storage Tray Media Shelf Speed Controls Incline Controls Contact Heart Rate (CHR) Sensors Upper Handlebar Speed Controls Side Handlebar Incline Controls Water Bottle Holder Emergency Safety Key Port Tray Bluetooth Heart Rate Armband ® Upright Upright Support Motor Cover Walking Belt and Deck...

  • Page 31: Console

    Time selection slider. * A JRNY™ membership is required for the JRNY™ experience – see www.bowflex.com/jrny for details. For United States and Canada customers, you can obtain a JRNY™ membership by calling 800-269-4126 or visiting www.bowflex.com/jrny. Where available (including the United States), you can also obtain a JRNY™...
  • Page 32 PROGRAMS tab The Programs tab provides access to all guided adaptive workouts (with or without virtual voice coaching)*, along with the standard workouts programs. Note: Only the basic workouts and functions will be available for use without a Wifi connection. Exercise on this machine requires coordination and balance.
  • Page 33 Speed Control buttons Incline Control buttons Pre-Set Speed buttons Pre-Set Incline buttons Fan button STOP/PAUSE Incline Control buttons The Incline Control buttons are used to Increase (+ and) / Decrease (- and) the Incline value of the Walking Deck. Note: The Incline Control buttons can provide a negative, or declined, level to the Walking Deck. Pre-Set Incline buttons Selects an incline setting for the Walking Deck.
  • Page 34 Maximum Burn Rate marker Current Burn Rate Burn Rate / Benefit Zone meter Workout Profile Burn Rate / Benefit Zone meter The Burn Rate metric shows the level of calories being burned per minute. This rate is a function of Intensity, which is the current rate of speed and incline level.
  • Page 35 Metrics Bar Incline Incline shows the current percent of Incline of the Walking Deck. Note: The machine can provide a negative, or declined, level to the Walking Deck. Time Counts in minutes and seconds the total time of your workout (e.g. 15:42 minutes). Interval During an Interval workout, this metric shows the current, active Interval and the total number of Intervals for the workout.

  • Page 36: Bluetooth ® Heart Rate Armband

    Push the On/Off LED button on the Heart Rate Armband. Be sure to only push the On/Off LED button once. * A JRNY™ membership is required for the JRNY™ experience – see www.bowflex.com/jrny for details. For United States and Canada customers, you can obtain a JRNY™...

  • Page 37: Bluetooth ® Audio

    During your workout, the Heart Rate Armband may take up to 60 seconds to connect. When connected, the Bluetooth Heart ® Rate Device icon will be displayed along with your heart rate. Note: The Armband can only be connected once to an active workout. If the On/Off LED button is pushed after being connected, the workout must be restarted.
  • Page 38 The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascular system. Physical conditions vary, therefore your individual HRZ could be several beats higher or lower than what is shown. The most efficient procedure to burn fat during exercise is to start at a slow pace and gradually increase your intensity until your heart rate reaches between 60 –...

  • Page 39: 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 40 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 41 Interval training workouts provide variety and can help you to improve fitness. The Bowflex™ fitness machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts should feel more comfortable than walking or running outside on a hard surface.
  • Page 42 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 43 Workout Log Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals. Date Distance Time Calories Average Average Speed Incline Assembly / Owner’s Manual...
  • Page 44 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 45 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.

  • Page 46: Operations

    The machine will activate and display the Welcome - Connect Wifi screen. Tap on Connect. Note: A Wifi connection is required to use your Bowflex™ machine. If you do not have a Wifi connection available, contact your Bowflex™ Representative or your local distributor immediately for further assistance.

  • Page 47: Power Up Mode / Just For You Tab

    Straddle the walking belt and stand on the Side Foot Support Platforms. Put the Safety Key into the Safety Key Port and clip the Safety Key cord to your clothing. Care should be used when mounting or dismounting the machine. To prevent injury, stand on the Side Foot Support Platforms before you start the machine or end a workout.

  • Page 48: Pausing Or Stopping

    6. The Console will go to the overview of the Latest Workout of the Journal tab. Power Off and Restart the Machine Note: When active, the Bowflex™ machine checks for software updates and installs them. If the machine is de-activated for a period of time, it may try to install updates when restarted.

  • Page 49: 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 50: Adjust The Belt Tension

    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 51: 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 52: Maintenance Parts

    Maintenance Parts Console Mast Console Assembly Upper Handlebar, Right Console Base Assembly Console Rear Cover Outer Junction Cover, Right Side Handlebar, Right Tray Upper Handlebar, Left Inner Junction Cover, Right Outer Junction Cover, Left Right Upright Crossbar Right Base Shroud Inner Junction Cover, Left Left Base Shroud Side Handlebar, Left...
  • Page 53 Maintenance Parts (Base Assembly) Motor Cover Walking Belt Walking Belt Adjustment Screw Rear Roller Cover Deck Release Rear Roller Leveler Deck Lift Shock Assembly Button Transport Handle Base Support Side Foot Platform Motor Cover Drive Motor Motor Control Board Deck Cushioner Transport Wheel Leveler A/C Inlet...

  • Page 54: Troubleshooting

    Troubleshooting Condition/Problem Things to Check Solution No display/unit will not turn on Console in sleep mode Touch display to wake up Console. Power Switch Make sure that the Power Switch is flipped to on. Power Cord Check for visual sign that Power Cord is damaged. Replace Power Cord if damaged.
  • Page 55 Walking belt not aligned Machine leveling Make sure the machine is level. Refer to the procedure for leveling the machine in this manual. Walking belt tension and align- Make sure the walking belt is centered and tension is correct. Refer to the ment procedures for adjusting tension and aligning the belt in this manual.

  • Page 56: 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 57 – 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 58 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 59 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 60 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 61 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 62 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 63 • 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 64 Assembly / Owner’s Manual...

  • Page 65: Warranty

    Warranty Warranty ( if purchased in US/Canada ) 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 66 ™ ™ ™ ™ ™ 8025082.071520.A...

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