Bowflex Max Trainer M5 Owner's/Assembly Manual
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Bowflex Max Trainer M5 Owner's/Assembly Manual

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

  • Page 2: Table Of Contents

    Table of Contents / Registration Important Safety Instructions Power Up / Idle Mode Safety Warning Labels / Serial Number Manual (Quick Start) Program MAX Workout Program Workout Programs Parts Hardware Tools Assembly Customize the Workout Goals Moving the Machine Console Setup Mode Leveling the Machine Maintenance Maintenance Parts...

  • 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: Operational Voltage: 9VDC Operating Current: 1500 mA 63.5” Heart Rate Chest Strap: 1 CR2032 battery (161.3 cm) Regulatory Approvals: Input, 9VDC, 1500mA Output. Class 2 or LPS. 49” (124.5 cm) 26.5”...

  • Page 7: Parts

    Parts ( 2 Boxes ) Box 1 Item Description Frame Shroud, Rear AC Adapter Hardware Card Box 2 A decal has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly. Item Description Item Description...

  • 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. 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 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 that they are in the range of operation for the User. Assembly / Owner’s Manual...
  • Page 16 8. Connect the Static Handlebar Assembly to Frame Assembly NOTICE: Do not crimp the Console Cable. Assembly / Owner’s Manual...
  • Page 17 9. Connect the AC Adapter to the Frame Assembly 10. 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 18: 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 inner, unmoving part of the Pivot Assembly to carefully tilt the machine toward you onto the transport rollers. tilting the machine.

  • Page 19: Features

    Features Console Button Assembly Roller Contact Heart Rate (CHR) Sensors Rail Assembly Console Display Pedal Water Bottle Holder Storage Bin Resistance Fan Static Handlebar Power Connector Upper Handlebar Transport Roller Bluetooth Connectivity (not shown) ® Leveler Assembly / Owner’s Manual...

  • Page 20: Console Features

    Console Features The Console provides information about your workout on the display screen. Burn Rate Display Burn Rate Display Target Burn Rate The Burn Rate Display shows the level of calories being burned per LED Range minute. This rate is a function of Intensity, which is the current level Bluetooth ®...
  • Page 21 REST: Total Time workout. one interval (workout segment). The higher the column, the higher the intensity of the workout. Targeted Burn Rate (based on the pedal speed). 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.
  • Page 22 Push to accept the displayed value for an option. Resistance Level Increase ( Burn Rate Decrease ( goes back to the previous screen. Resistance Level Decrease ( cardio machine ® M5 cardio machine is equipped with Bluetooth ” Fit ® ®...
  • Page 23 Remote Heart Rate Monitor send your heart rate signals to the Console. The Console can also read telemetry HR signals from a Heart Rate Chest Strap Transmitter that oper Note: The heart rate chest strap must be an uncoded heart rate strap from Polar Electro or an uncoded POLAR compatible model.
  • Page 24 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. you maintain your target heart rate, the more fat your body will burn.

  • 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 Body Weight Loss Guide included in this manual. ®...
  • 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: Getting Started

    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. The Console will show the WELCOME screen. Note: Push the START/ENTER 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: Workout Programs

    Workout Programs The Workout Programs are organized into two different styles of Workouts: Standard Workouts and SMART Workouts. STANDARD WORKOUTS Calorie Burn Stairs Fat Burn Note: SMART WORKOUT PROGRAMS column, the higher the Burn Rate. The Console will adjust the resistance level to assist the User to reach the Target Burn Rate. Note: Calorie Goal Burn Rate of each segment.
  • Page 35 Fitness Test level improves, your power output will increase at a given heart rate. Note: The Console must be able to read the heart rate information from the Contact Heart Rate (CHR) sensors or Heart Rate Monitor (HRM) to work correctly. Start to work out and hold the Heart Rate Sensors.
  • Page 36 Paused / Results Mode To Pause a workout: 1. Stop pedaling and push the PAUSE/STOP button to pause your workout. Interval PROGRAMS USER Note: The Console will automatically pause if there is no RPM signal for 5 seconds. START BURN 2.

  • Page 37: Customize The Workout Goals

    Push the START/ENTER button to set the displayed value. buttons to adjust the “ACTIVE” Burn Rate level. Rate/Decrease buttons to adjust the “REST” interval time. Push the START/ENTER button to set the displayed value. buttons to adjust the “REST” Burn Rate level. 10.

  • Page 38: Console Setup Mode

    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 39: 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 40: Maintenance Parts

    Maintenance Parts Assembly / Owner’s Manual...
  • Page 41 Upper Handle Grip Shroud, Right Fan Fan Assembly Handlebar, Left Fan Assembly Inserts Shroud, Right Lower Handle Grip Shroud, Rear Drive Pulley, Upper Console Shroud / Water Bottle Holder Rail Assembly Arm Drive Assembly Console Assembly Transport Wheel Crank Arm Speaker Stabilizer Tensioner...

  • Page 42: 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 Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connec tion at unit if either are damaged.
  • Page 43 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 44 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 Connect™ website. Workout results not posting Sync accounts MyFitnessPal ® MyFitnessPal account ® Sync fails Review account and password for MyFitnessPal ®...

  • Page 45: 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 46 • 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 47 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 48 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 49 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 50 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 51 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 52 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 53 Assembly / Owner’s Manual...
  • Page 54 Assembly / Owner’s Manual...

  • Page 55: 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 56 8003606.071518.K...

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