M3 O WN E R ’S / A SSE MBLY M A N UA L A SSE MB LY / O WN E R ’ S M A N UA L Manual en Español Latino Americano: www.support.nautilus.
Table of Contents / Registration Important Safety Instructions Safety Warning Labels / Serial Number Specifications Before Assembly Parts Hardware Tools Assembly Moving the Machine Leveling the Machine 3 5 6 6 7 8 8 9 19 19 Features Console Features Resistance Level Shifter Fitness Basics 20 21 22 25 Operations Mounting / Dismounting Power Up / Idle Mode Manual (Quick Start) Program MAX Workout Program Paused / Results Mode Edit a User Profile Customize MAX Program Console Setup Mode Maintenance Main
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. Carefully read and understand the Assembly instructions. Read and understand the complete Manual.
Important Safety Instructions Before using this equipment, obey the following warnings: Read and understand the complete Manual. Keep the Manual for future reference. ead and understand all warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, R contact Nautilus Customer Service for replacement stickers.
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. The heart rate displayed is an approximation and should be used for reference only. Not intended for use by anyone under 14 years of age. The maximum user weight for this machine is 300 lbs (136 kg.).
Specifications / Before Assembly 64.7” (164.3 cm) Maximum User Weight: Maximum Pedal Height: 300 lbs. (136 kg) 19.1 inches ( 48.5 cm) Power Requirements: Operational Voltage: Operating Current: Operational Voltage 9VDC 1500 mA Regulatory Approvals: AC Power Adapter: 26” (66 cm) L listed, CSA certified (or equivalent), Rated 120V 60Hz U Input, 9VDC, 1500mA Output. Class 2 or LPS. 49” (124.5 cm) Before Assembly Select the area where you are going to set up and operate your machine.
Parts 11 1 4 9 2 8 3 9 8 11 5 10 6 7 18 10 13 17 15 9 14 12 7 16 8 10 A decal has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly.
Hardware / Tools A B Item Qty A 8 B C C D E F G I H Description J K L M N Item Qty Socket Head Hex Screw, M6x1.0x8 I 4 Socket Head Hex Screw, M10x1.5x25 4 Socket Head Hex Screw, M8x1.25x55 J 4 Washer, Flat M10x23 12 Washer, Flat M8x18 K 2 Washer, Flat M8x24 O Description D 6 Socket Head Hex Screw, M8x1.25x20 L 4 Washer, Flat M6x13 E 1 Pan Phillips Screw, M5x0.
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.
2. 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. NOTICE: Once all hardware has been hand tightened, fully tighten ALL hardware from previous steps.
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.
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.
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.
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7. 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. 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.
8. Connect the Static Handlebar Assembly to the Frame Assembly NOTICE: Do not crimp the Console Cable.
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.
10. Connect the AC Adapter to the Frame Assembly 3 11. Final Inspection Inspect your machine to ensure that all hardware is tight and components are properly assembled. Be sure to record the serial number in the field provided at the front of this manual. Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s Manual.
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 physically fit and able to move the machine safely. 1. Grasp the inner, unmoving part of the Pivot Assembly to carefully tilt the machine toward you onto the transport rollers. Be aware of the Handlebars and the weight of the machine before tilting the machine. 2. Push the machine into position. 3.
Features A C B D N M L E K F G H I J H A Console Buttons H Leveler B Resistance Level Shifter I Rail Assembly C Console Display J Roller D Water Bottle Holder K Pedal E Resistance Fan L Media Tray F Power Connector M Static Handlebar G Transport Roller N Upper Handlebar 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.
Console Features The Console provides information about your workout on the display screen. Burn Rate Display 20 10 40 0 ACTIVE Target Burn Rate LED Range The Target Burn Rate LED Range is a workout coach based on the settings of the selected User Profile. A range of five LEDs are activated during a workout. The first of the LEDs in the range is a suggested beginner level, with the higher LEDs being for a more advanced fitness user.
User Profile The USER PROFILE display shows the selected user profile. A user profile is always selected. Note: For more accurate calorie counts and target Calorie Burn Rates, customize your User Profile. Workout Profile Display The Workout Profile Display area shows the Burn Rate profile of the program. Each column in the profile shows one interval (workout segment). The higher the column, the higher the Targeted Burn Rate of the workout. The flashing column shows the current interval.
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 of travel. If you find that the Pedals move too much and you are not able to increase the stepping pace, adjust the Shifter setting toward the 8 setting, allowing less Pedal movement.
Heart Rate Calculations Your maximum heart rate usually decreases from 220 Beats Per Minute (BPM) in childhood to approximately 160 BPM by age 60. This fall in heart rate is usually linear, decreasing by approximately one BPM for each year. There is no indication that training influences the decrease in maximum heart rate. Individuals of the same age could have different maximum heart rates. It is more accurate to find this value by completing a stress test than by using an age related formula.
Fitness Basics Frequency To maintain good health, lose weight and improve your cardiovascular endurance, use the Bowflex® Max Trainer® cardio machine a minimum of 3 times per week, around 14 minutes each day. If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach a 14 minute total.
Warm-Up * Before you use your Bowflex® Max Trainer® cardio machine, consider doing these dynamic warm-up stretches, which will help prepare your body for 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 foot on the floor. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times.
Dynamic Bent Knee Heel Press Stand with one foot forward and one foot back, hip-width 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 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times. Repeat the stretch with the other leg. Touch a wall or hold onto something for balance, if necessary.
Workouts Follow these guidelines to ease yourself into a weekly exercise regimen. Use your judgment and/or the advice of your physician or health care professional to find the intensity and level of your 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.
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 (average) Time RPM (average) Heart Rate (aver- Level (average) age) Cool-Down * When you are done using your cardio machine, consider doing these relaxing stretches, which will help your body recover from the workout and make you more flexible: Lying Leg Raise Lie on the floor face up with the legs slightly bent.
Side Lying Knee Bend Lie on the floor on one side of the body and rest the head on 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 repeat the stretch with the other leg. Remember to hold the knees close together. Lying Figure Four Lie on the floor face up with the legs bent. Place one foot across the thigh of the opposite leg in the figure four position.
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. The heart rate displayed on the console is an approximation and should be used for reference only. • 3 times a week for about 14 minutes each day.
To dismount your fitness machine: 1. 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. 2. Grasp the Static Handlebars under the Console to steady yourself. 3. With your weight on the lowest foot, swing the upper foot off the machine and down onto the floor. 4. Step off of the machine and release your grip from the Static Handlebars.
Manual ( Quick Start ) Program The Manual workout program is an open-ended workout that tracks your total time, allowing you total control. The Workout Profile Display shows the Target Burn Rate for the Manual program. Calorie Burn Manual * 1. Stand on the machine. 2. Push the USER button to select your User Profile. 3. Push the START button to begin the Manual workout program. 4. When done with your workout, stop pedaling and push PAUSE/STOP to pause the workout.
Paused / Results Mode To Pause a workout: Stop pedaling and push the PAUSE/STOP button to pause your workout. Note: T he Console will automatically pause if there is no RPM signal for 5 seconds. 2. To continue your workout, push START or start pedaling. ENTER BURN RATE When paused, the Console display will show “WORKOUT PAUSED”, and then flash the workout values. MAX Interval USER START RESISTANCE LEVEL 1.
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. 1. Step up to the machine. 2. Push and hold down the MAX Interval button for 3 seconds. 3. The Console will display the “ACTIVE” interval time, flashing. The ACTIVE segments in the Profile display will also be flashing.
Console Setup Mode The Console Setup Mode lets you control the sound settings, or see maintenance statistics (Total Run Hours and Software Version). 1. ush and hold down the Burn Rate/Increase and PAUSE/END buttons for 3 seconds while in the Power-Up Mode to go into the Console Setup P Mode. Note: P ush PAUSE/END to exit the Console Setup Mode and return to the Power-Up Mode screen. 2. The Console display shows the Sound Settings prompt with the current setting.
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. Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be used to maintain and repair the equipment.
Maintenance Parts A E I F D H A C B C G M J K L N Q P M JJ N BB DD CC KK O R AA S Z T U EE Y FF Y W W GG KK X HH II 38 Assembly / Owner’s Manual X V V
A Upper Handle Grip O Shroud, Right Fan CC Drive Pulley, Upper B Handlebar, Left P Fan Assembly Inserts DD Arm Drive Assembly C Lower Handle Grip Q Shroud, Rear EE Crank Arm D Console Shroud / Water Bottle Holder R Rail Assembly FF Tensioner E Console Assembly S Transport Wheel GG Drive Pulley, Lower F Speaker T Stabilizer HH Fan Back Plate G Handlebar, Static U Leveler II Speed Sensor (behind Fan) H Console Button Assembly V Foot Pad Insert JJ Power Cord I H
Troubleshooting Condition/Problem No display/partial display/unit will not turn on Things to Check Solution Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet. Pedal movement Safely pedal the machine for a few seconds. The Console should sense the signal from the Speed Sensor and fully activate. Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connection at unit if either are damaged.
Condition/Problem Console shuts off (enters sleep mode) while in use Things to Check Solution Check electrical (wall) outlet 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 connection at unit if either are damaged. Check data cable integrity All wires in the cable should be intact. If any are cut or crimped, replace cable.
Bowflex™ Body Weight Loss Guide Introduction and Overview Welcome to the Bowflex™ Body Weight Loss Guide. This guide is designed to be used with your Bowflex® 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.
– 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 – Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol – Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.
Here’s an overview of what an ideal day looks like: (See Portion Size Guide for proper serving sizes) Breakfast Snack #1 smart rich carbs carb protein fruit smart carb protein veggies protein/fat Snack #2 Lunch smart carb protein healthy fat smart carb veggies Dinner smart carb protein healthy fat veggies 44 Assembly / Owner’s Manual protein
Breakfast Options Fruit Smart Carb Protein/Fat Fruit and Nut Oatmeal Cook plain oats in water. Top with fruit, nuts, milk, cinnamon, and honey. Berries or banana Plain oats (Regular or quick-cook) Nuts and milk Egg Muffin Cook egg/s. Toast bread and top with 1 slice of cheese, 1 slice of ham, and tomato. Tomato English muffin or sandwich thin Egg, ham, and cheese Yogurt Power Parfait Top yogurt with fruit.
Snack Options Smart Carb Protein 1 medium apple 10-15 almonds Baby carrots 2 tbsp hummus 1 serving of crackers* 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 recommended to limit small splurges to 3-4 times per week. Use the approach that works best for you.
Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 2 eggs 5oz chicken, fish, lean meat, or tofu 2/3 cup beans or lentils* 1 cup greek yogurt* 1.5oz cheese* 1 egg 3oz chicken, fish, or lean meat 1/2 cup beans or lentils* 1/2 cup greek yogurt* 1.
Grocery List BREAD & GRAINS 100% whole wheat bread Sprouted grain breads Light or whole wheat english muffins Sandwich or bagel thins Corn or low-carb whole wheat tortillas High-fiber wraps Plain oats: 1 minute or old fashioned Whole grains: brown rice, bulgar, barley, quinoa, couscous Tips: Look for 100% whole wheat as the first ingredient. Look for 4g of fiber per slice or 5g per 2 slices of light or diet bread. Aim for bread with less than 100 calories per slice.
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. If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t feel like you have to do it every day. • Prepare for plateaus. The scale might not budge for a few weeks or even months after some initial weight loss. This is normal and to be expected.
Assembly / Owner’s Manual
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.
EN 8011852.020119.
