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Bowflex Max Total 16 Assembly And Owner's Manual
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Bowflex Max Total 16 Assembly And Owner's Manual

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16
ASSEMBLY / OWNER'S MANUAL

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Summary of Contents for Bowflex Max Total 16

  • Page 1 ASSEMBLY / OWNER’S MANUAL...
  • Page 2 Table of Contents / Registration Important Safety Instructions Fitness Basics Operations Parts Hardware Initial Set-Up Getting Started Pausing or Stopping a Workout Features Console Body Weight Loss Plan Bluetooth Buy Back Guarantee ® Contact Heart Rate Sensors Serial Number __________________________ Date of Purchase __________________________ If purchased in US/Canada: or call 1 (800) 605–3369.
  • Page 3 Important Safety Instructions for future reference. • Do not connect power supply to the machine until instructed to do so. • repair information. injury to the user. not do steps that involve heavy lifting or awkward movements on your own. •...
  • Page 4 reference only. Arms closely. equipment. • Set up and operate this machine on a solid, level, horizontal surface. • Do not operate this machine outdoors or in moist or wet locations. emergency dismounts from the machine. Keep third parties out of this space when machine is in use. away from this machine.
  • Page 5 Safety Warning Labels and Serial Number machine. • Keep children and pets away. • Read and follow all warnings on this machine. information. for reference only. only.) FCC Compliance cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation. equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications.
  • Page 6 Specifications / Before Assembly 9648.8 cm (1494.5 in 166cm 48.5 cm ( 19.1 inches ) (65.7”) 125cm 78.2cm (49.3”) (30.8”) approved waste center. Before Assembly 2.47m (97.3”) (97.3”). Be sure that the workout space you are utilizing has adequate height clearance, taking into consideration 0.6m ( 24”...
  • Page 7 Parts Item Description Frame Shroud, Rear Foot Pad Insert Foot Pad Item Description Item Description Bluetooth Pedal ® Leveler Console Rear Cover Left Hardware Card AC Adapter Assembly / Owner’s Manual...
  • Page 8 Hardware / Tools Item Description Item Description Note: Tools Included 4 mm 5 mm 6 mm 8 mm 13 mm Assembly / Owner’s Manual...
  • Page 9 Assembly 1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping Plate NOTICE: Hand tighten hardware. 13mm Assembly / Owner’s Manual...
  • 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 NOTICE: Assembly / Owner’s Manual...
  • Page 12 4. Attach Stabilizer Shrouds 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 Assembly / Owner’s Manual...
  • Page 15 7. Attach Pedals to Frame Assembly 13mm Assembly / Owner’s Manual...
  • Page 16 8. Attach the Foot Platforms and Foot Pads 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 Static Handlebar Assembly and Tray Insert NOTICE: connectors. Assembly / Owner’s Manual...
  • Page 18 10. Remove the Rear Console Cover and Hardware from the Console Assembly. Connect the Cables and Place the Console onto the Static Handlebar. With the Excess of the Cables Pushed into the Static Han- dlebar, Pivot the Console Assembly Downward and Secure It to the Static Handlebars NOTICE: * Hardware is not supplied on the Hardware Card.
  • Page 19 11. Attach the Upper Handlebars to Frame Assembly NOTICE: Assembly / Owner’s Manual...
  • Page 20 12. Connect the AC Adapter to the Frame Assembly NOTICE: Be sure to use the appropriate AC Adapter plug for your region. Assembly / Owner’s Manual...
  • Page 21 13. Set Up Your Machine a. With the machine plugged into a functioning wall outlet, the machine will start up and the red Status LED will activate. Note: Note: Representative or immediately for further assistance. now ready for use. Note: CONNECT prompt you to do your Fitness Assessment workout to get a custom your options.
  • Page 22 Adjustments Moving the Machine Console Display. Push the machine into position. Carefully lower the machine into position. NOTICE: Leveling the Machine Place the machine in your workout area. Assembly / Owner’s Manual...
  • Page 23 Features Console Speakers Contact Heart Rate (CHR) Sensors Water Bottle Holder Resistance Fan Power Connector Roller Leveler Pedal USB Port Bluetooth Connectivity (not shown) ® Console Status LED Status LED Ring Assembly / Owner’s Manual...
  • Page 24 Console Console Display sliders Recommended Workouts PROFILE Note: Console Display Note: Assembly / Owner’s Manual...
  • Page 25 JUST FOR YOU tab Note: PROGRAMS tab programs. Note: EXPLORE THE WORLD™ tab Note: VIDEOS tab FAVORITES tab LEARN tab Recommended Workouts Note: WORKOUTS JOURNAL PROFILE Assembly / Owner’s Manual...
  • Page 26 Status LED and Status LED Ring Resistance Level Knob meter Current Burn Rate Interval Time incline level. As either of those values increase, the Burn Rate will increase. Performance. Maximum Burn Rate marker Burn Rate Target range Note: Assembly / Owner’s Manual...
  • Page 27 Metrics Bar Time Counts in minutes and seconds the total time of your workout (e.g. 15:42 minutes). Interval and a Recover workout segment. Calories Calories counts your total workout calories Burn Rate speed and incline level. As either of those values increase, the Burn Rate will increase. Heart Rate shown as solid.
  • Page 28 USB Charging operate the Device and charge it at the same time. (Optional) Note: For a complete list of supported devices, review the app on the App Store or Google Play™. Bluetooth Heart Rate Monitor Enabled ® ® Bluetooth HR monitor. ®...
  • Page 29 Heart ® Note: Bluetooth Audio (in or out) ® ® stream audio from the console to your Bluetooth device (such as Bluetooth headphones). ® ® Note: Bluetooth ® Contact Heart Rate Sensors • hand movement while in contact with the sensors can also produce interference. •...
  • Page 30 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 Maximum Heart Rate Target Heart Rate Zone (keep within this range for optimum fat-burning) higher or lower. Consult your physician for your individual target heart rate zone. Note: Media Rack (Optional Accessory) Assembly / Owner’s Manual...
  • Page 31 Fitness Basics Frequency Assessment workout. training if you are new to vigorous activity. Assessment workout provides your current physical level, allowing it to create custom workouts* Consistency chances of success: • Schedule your workouts the same way you schedule meetings or appointments. Select specific days and times each week, and try not to change your workout times.
  • Page 32 Warm-Up * for the workout: Stand with the feet together. Bring one knee forward and up toward the chest. Place the hands around the shin and pull quence 10 or 20 times. Repeat the stretch with the other leg. one hand, if necessary. Raise the heel of one foot toward the Each repetition of the sequence should take 1 to 3 seconds.
  • Page 33 position. Each repetition of the sequence should take 1 to 3 the head and lean over to the opposite side. Release the other hand to the opposite side. Use the other arm to support of the sequence should take 1 to 3 seconds. Repeat as a Assembly / Owner’s Manual...
  • Page 34 Workouts Steady State workouts Interval Training workouts After Burn Rate Assembly / Owner’s Manual...
  • Page 35 Workout Log Date Calories Burn Rate (aver- Heart Rate (aver- Level (average) age) age) Cool-Down * up toward the ceiling, keeping the knee straight. Place the hands (or a strap) around the thigh and move the leg closer to the head. Hold the stretch for 10 to 30 seconds. Repeat the not round the spine.
  • Page 36 the lower arm. Bend the top knee and hold the ankle with the same-side hand, then pull the heel toward the gluteals. Hold the stretch for 10 to 30 seconds. Lie on the other side and knees close together. Hold the stretch for 10 to 30 seconds. Repeat the stretch with Seated Twist Hold the stretch for 10 to 30 seconds.
  • Page 37 Operations How Often Should You Exercise • • Schedule workouts in advance and try to follow the schedule. Note: Intensity of Workout • • Place your feet further out toward the rear of the Pedals. • • • Hand Placement (Grip Selection) routine, shift your hand placement to target different muscle groups.
  • Page 38 Initial Console Set-Up With the machine plugged into a functioning wall outlet, the machine will start up and the red Status LED will activate. Note: Note: Representative or immediately for further assistance. Note: Getting Started machine. Connect the power cord to the machine and into a grounded AC Wall Outlet. Note: Assembly / Owner’s Manual...
  • Page 39 other foot onto the opposite Pedal. Note: intended workout. Note: the direction as shown on the Crank Cover. Power Up Mode / Just For You Tab Power-Up Auto Shut-Off (Sleep Mode) Pausing or Stopping a Workout Note: Note: may try to install updates when restarted. 2.
  • Page 40 Assembly / Owner’s Manual...
  • Page 41 Maintenance a damp cloth to wipe your machine and Console free of sweat. Check for smooth roller operation. Wipe the machine to remove dust, dirt, or grime. Clean the rails and surface of the rollers with a damp cloth. in a safe place. NOTICE: automotive cleaner, or any product that contains ammonia.
  • Page 42 Maintenance Parts Pedal Shroud, Right Foot Pad Power Inlet Console Rear Cover Foot Pad Insert Shroud, Right Fan Leveler AC Adapter Upper Shroud Shroud, Left Crank Cover Shroud, Left Fan Shroud, Rear Roller Lower Wiring Harness Assembly / Owner’s Manual...
  • Page 43 Crank Arm, Left Drive Pulley, Upper Drive Belt Speed Sensor Disc Brake Fan Belt Drive Pulley, Lower Crank Arm, Right Upper Body Sensor Assembly / Owner’s Manual...
  • Page 44 Troubleshooting Condition/Problem Solution Console in sleep mode AC Adapter Check for visual sign that AC Adapter is cracked or otherwise damaged. Replace AC Adapter if damaged. Check electrical (wall) outlet Check connection at front of unit Check Status LED and Status If Status LED and Status LED Ring are: LED Ring to machine for 30 seconds, and then reconnect it.
  • Page 45 Condition/Problem Solution Bluetooth HR device ® ® Heart Rate (HR) not displayed contact area is wet. Heart Rate Strap Batteries Interference Replace HR device If interference is eliminated and HR does not function, replace HR device. Pedals will not move Pedal locations apply your weight to the heel of the higher foot.
  • Page 46 Bowflex™ Body Weight Loss Guide Introduction and Overview • Lose weight and get lean • Improve your health and wellness • Increase your energy and vitality • • Balance success. • Results & Expectations 5 Tips for Long-Term Success www.loseit.com the Portion Sizes Guide for other foods.
  • Page 47 – Use the meal plan, sample options, and grocery list to create your own meals for more variety • • • • – Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated •...
  • Page 48 (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 smart protein carb smart protein carb Dinner smart protein carb Assembly / Owner’s Manual...
  • Page 49 Breakfast Options Fruit Smart Carb Protein/Fat Fruit and Nut Oatmeal Cook Plain oats Nuts and milk (Regular or quick-cook) nuts, milk, cinnamon, and honey. Egg, ham, and cheese cheese, 1 slice of ham, and tomato. Chopped fruit of your choice Oats, wheat germ, and ground Plain non-fat Greek yogurt and with fruit.
  • Page 50 Snack Options Smart Carb Protein 1 medium apple 10-15 almonds 1 string cheese Optional Treats • • • • 3 cups of air-popped or light popcorn Sample 3 Day Plan Breakfast Power yogurt parfait Apple with almonds ® Leftovers from dinner- day 1 Leftovers from dinner- day 2 Dinner Shrimp pasta...
  • Page 51 Portion Size Guide Portion Samples: Each of the items listed are for one serving MALE FEMALE PROTEIN 1 cup = baseball 2 eggs 1 egg 1/2 cup = lightbulb 1 oz or 2 tbsp = golf ball quinoa, pasta 1 medium sweet or regular potato regular potato 2 corn tortillas 2 corn tortillas...
  • Page 52 Grocery List less than 100 calories per slice. Plain oats: 1 minute or old fashioned Plain non-fat greek yogurt Any unsalted nuts or seeds Air-popped or light popcorn Crackers Organic low-fat milk Edamame in the pod Hummus Enriched almond or soy milk Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss, Always pair with protein such as hummus, cheese, or nuts.
  • Page 53 Keep It Going • • feel like you have to do it every day. • Prepare for plateaus. • as long as your activity level stays the same • • Use the resources below Resources • Grocery Shopping List for Fridge (Blank Form) •...
  • Page 54 Buy Back Guarantee ( if purchased in US/Canada ) of the purchase price, less shipping and handling. Unauthorized Returns Assembly / Owner’s Manual...
  • Page 55 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 56 ™ ™ ™ ™ ™ ™ ™ ™ 8027399.071520.A...