BOWFLEX M3 Max Trainer User Guide

MAX
TRAINER™ /M3
OWNER’S/ ASSEMBLY MANUAL

To validate warranty support. keap the original proof of purchase and record the following information.
Serial Number ………………………..
Date of Purchase …………………….
To register your product warranty, go to: www.bowflex.com/register or call 1 600-605-3389.
If you have questions or problems with your product please call 1 600-605-3369
Nautilus, Inc. 5415 Centerpoint Parkway, Groveport, OH 43125 USA, www.Nautilusinc.com – Customer Service: North America 800-605-3369, [email protected] | Nautilus (Shanghai) Fitness Equipments Co, Ltd, Room 1701 &1702, 1018 Changning Road, Changning District, Shanghai, China 200042, www.nautilus.cn – 8 21 6115 9668 | outside U.S. www.nautilusintemational.com | Printedin China | ©2014 Nautilus, Inc. | Bowflex, the Bowflex logo, Nautilus, the Nautdus logo, Schwinn, Selectlech, and Max Trainer are trademarks owned or licensed by Nautilus, Inc., registered or otherwise protected by common law in the U.S. and other countries. Polar® , OwnCode®, MyFitnessPal, and Nut Thins® are trademarks of their respective owners. Other trademarks are the property of their respective owners.

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, # not avoided, could result in death or serious injury.
Obey the following warnings:
Read and understand all warnings on this machine.
DANGER Carefully read and understand the Assembly instructions.
DANGER Carefully read and understand the Assembly instructions. Read and understand the complete Manual. Keep the Manual for future reference.
WARNING To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug this machine from the electrical outlet immediately after using and before cleaning.
To decrease the risk of burns, electric shock, or injury to persons, read and understand the complete Owner’s Manual.
Failure to follow these guidelines can cause a serious of possibly fata! electrical shock or other serious injury.

• Keep bystanders and chidren away from the product you are assambiing at all times.
• Do not connect power supply to the machine unt! instructed to do so.
• The machine should never be left unattended when plugged in. Unplug from outlet when notin use and before deaning, maintaining or repairing the machine.
• Before each use, examine the machine for damage to power cord, loose parts or signs of wear. Do not use if found in this conditon. Contact Nautilus Customer Service for repair information.
• Not intended for use by persons with medical conditions where those conditions may impact the safe operation of the machine or pose a risk of irgury to the user.
• Donot drop or put objects into any apening of the machine.
• Never operate this machine with the air openings blocked. Keep the air openings free of int, hair and the lke.
• Do not assembie this machine outdoors or in a wet or most locason.
• Make sure assembly is done in an appropnate work space away from foot traffic and exposure to bystanders.
• Some components of the machine canbe heavy or awkward. Use a second person when doing the assernbly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own.
• Setup this machine on a sold, level, honzontal surface.
• Donot try to change the design or functionafity of this machine. This could compromise the safety of this machine and wil void the warranty.
•  If replacement parts are necessary, use only genuine Nautilus replacement parts and hardware. Falure to use genuine replacament parts can cause a nsk to users, keep the machine from operating correctly and void the warranty.
• Donotuss unti the machine has been fully assembled and inspected for correct performance in accordance with the Manual
• Read and understand the complete Manual supplied with this machine before first uss. Keep the Manual for future reference.
• Doall assembly steps in the sequence given. Incorrect assembly can lead to injury or incorrect function.
•  SAVE THESE INSTRUCTIONS.

Before using this equipment, obey the following wamings:

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.
DANGER To reduce the risk of electrical shock or usage of the equipment, always unplug the power cord from the wall outlet and the machine and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.

• Children must not be fet on or near to this machine. Moving parts and other features of the machine can be dangerous to children.
• Not intended for use by anyone under 14 years of age.
• Consulta physician before you start an exercise program or a new health and diet plan. Stop exercising you feel pain or fighiness in your chest, became 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 deplayed on the console is an appraxmation and should be used for feference only.
• Before each use, examine this machine for loose parts or signs of wear. Do not use if found in this conditon. Monitor the Pedals and Crank Ams closely. Contact Nautilus Customer Service for repair information.
•  Maximum user weight Irit: 300 Ibs. (136 kg). Do not use # you are over this weight.
•  This machine ts for home use only.
•  Donot wear loose dothing or jewelry. This machine contains moving parts. Do not put fingers or other objects into moving parts of the exercise equipment.
•  Setup and operate this machine on a solid, level, honzontal surface.
• Make the Pedals stable before you stap on them. Use caution when you step on and off the machine.
• Do not operate this machine outdoors or in moist or wat locations.
• Keep atleast 24” (0.6 m) on each side of the machine clear. This is the recommended sale distance for access and passage around and emergency dismounts from the machine. Keep third parties out of this space when machine is in use.
• Donot over exert yourself during exercise. Operate the machine in the manner described in this manual.
• Perform all reguiar and penodc maintenance procedures recommended in the Owner’s Manual.
• Keep the Pedals clean and dry.
•  Exercise on this machine requires coordination and balance. Be sure to anticipate thal changes in speed and resistance level can ocour during workouts, and be atfentive in order lo avoid loss of batanos and possible ingury.
• This machine cannot stop the Pedals or Upper Handebars independently of the Resistance Fan. Reduce the pace to slow the Resistance Fan, Upper Handiebars and Pedals to a stop. Do not dismount the machine until the Pedals and Upper Handebars have come to a complete stop
•  Donot drop or put objects into any opening of the machine.
• Prior to use read and understand the Owner’s Manual. The appliance is not to be used by persons with functional imitations and impaisments, teduced physical, sensory or mental capabilites, or lack of expenence and knowledge.

FCC Compliance
Changes or modifications to this unit not expressly approved by the party responsible for compliance could void the user’s authority to operate the equipment.
The machine and power supply comply with part 15 of the FCC rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation.
Note: This machine and power supply have been tested and found to comply with the limits for a Class A digikal device, pursuant to Part 15 of the FCC Rules. These imits are designed to provide reasonable protection against harmful nterference in a residential installation. This 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.
However, there is no guarantee that interference will not occur in a particular installation. {f this equipment does cause harmful interference to radio of television reception, which can be detesmninad by tuming the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures:

•  Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and recerver.
• Connect the equipment into an oufiet on a circuit different from that to which the receiver is connected.
•  Consult the dealer or an experianced radio/ TV technician for help.

Specifications /Before Assembly

Power Requirements:
Operational Voltage:
Operating Current:| Operational Voltage 9VDC
1500 mA
Regulatory Approvals:
AC Power Adapter:| UL hsted, CSA certified (or equivalent), Rated 120V 60Hz input, SVDC, 1800mA Output. Ciass 2 or LPS.

Before Assembly

Select the area where you are going to set up and operate your machine. For safe operation, the location must be on a hard, level surface. Allow a workout area of a minimum 74” (188 om) x 97° (246.4 cm). Be sure that the workout space you are utiizing has adequate height clearance, taking into consideration the height of the user and the maximum pedal height of the fitness machine.
Basic Assembly Tips
Follow these basic pots when you assemble your machine:

•  Read and understand the “Important Safety instructions’ before assembly.
•  Collect all the pieces necessary for each assembly step.
• Using the recommended wrenches, turn the bolts and nuts to the night (clockwise) to tighten, and the left (counterclockwise) to loosen, unless instructed othensise.
• When attaching 2 pieces, lighlly lift and look through the bolt holes to help insert the bolt through the holes.
• The assembly requires 2 people.

Machine Mat

The Bowfiex™ Max Trainer™ Machine Matis an optional accessory that helps keep your workout area clear and adds a fayer of protection to your floor. The rubber. machine mat providas 2 non-slip, rubber surface which limits stalic dscharge and reduces the possbilty of display or running errors. If possible, pul your Bowllex”™ Max Trainer™ Machine Mat in your selected workout area before you bagin assembly.
To order the optional machine mat, go to: www.bowllex.com, orcall 1 800-605-3369.

Parts

Adec.al has been applied to all right(R) and left(L”)parts to assist with assembly

Hardware/ Tools

Note Select pieces of Hardware have been provided as spares on the Hardware Card Be aware that there may be remaining lardware after the proper assembly of your machine.

Tools

Assembly

1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping Plate
   Some components of the be mach ine can heavy or awkward.Use asecond 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 hardware tighten
   

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 asecond person when doing the assembly steps involving these not do involve parts. Do steps that heavy lifting or awkward own. Lift movements on your eterior of the Frame Assembly from the indicated th e pivot assembly as below .
   NOTICE Once all hardware has been hand tightened, buy ghtenALL hardware from previous steps
   

3. Cut the Shipping Zip-Ties and Attach the Rear Shroud and Caps to the Frame Assembly
   NOTICE lace the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place
   

4. Attach Legs to Frame Assembly
   Beaware that the Legs are connected and when either of thes e 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 Assemb lies be careful to avoid fingers or hands belng caught or pinched .
   

6. Connect the Foot Pads and then the Foot Pad Inserts
   

7. Attach the Upper Handlebars to Frame Assembly
   Be aware that the Pedals and the Upper Handlebar are connected and when the either of these parts move other does as well Some be components of the mach ine can a heavy or awkward.Use when the second person these doing assembly steps involving parts. Do not do steps that involve heavy lifting or awkward movement s on your own .
   

8. Connect the Static Handlebar Assembly to the Frame Assembly
   NOICE Do not crimp the Console Cable .
   

9. Attach the Shifter Assembly to the Static Handlebar and Attach the Grip
   NOTICE Do not imp 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 Handelbat

10. Connect the AC Adapter to the Frame Assembly

11. Final inspection
    Inspect your machine to ensure that all hardware is tight and components are property assembled
    Be sure to record the seal 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 to fit and able move the mach ine safety.

1. Grasp the ter, unmoving part of the Pivot Assembly to carefully tit the machine toward you onto the transport rofers.
     Be aware of the Handlebars and the weight of the machine before fiting the machine.

2. Push the machine into positon.

3. Carefully lower the machine into position.
   NOTICE: Ba carful when you move the machine, abrupt motions can affect the computer operation

Leveling the Machine
The machine needs to be leveled if your workout area is uneven or if the Ral Assembly is sightty off the floor, To adjust:

1.  Place the machine in your workout area.

2. Loosen the locking mts and adust the levelers until they are evenly balanced in contact with 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.

3. Tighten the locking nuts.
   Make sure the machine is level and stable before you exercise.

Features

WARNING Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate dis played ts an approximation and should be used for reference only. Over exercising may result in serious injury or death. if you feel faint stop exercising immediately.

Console Features
The Console provides information about your workout on the display screen.

Burn Rate Display
The Burn Rate Display shows the level of caones being burned per minute. This rate iss a function of the current level et RPM (pedal speed) andresistance level (1-8). As either of those vales crease, the Burn Rate will increase

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 avaned fitness user.

Note: Be sure the Llser Prole is cunent for a more exact calorie burn rate and suggested target range

The Target Burn Rate LED Range is a suggested workout level, and should only be followed if your physical fitness level allows

Maximum Burn Rate LED Marker
The Maximum Burn Rate LED Marker is an orange LED that shows the highest rate of calorie burn achieved during the current workout

Calories
The Calories dsplay field shows the estimated calories that have been burned during the workout. The mamum display is 9999

LCD Display Data
The onsode display shows the workout measurements and current options

Time
The TIME dsplay field shows the time count for the active workout. There are three types of time dspay depending on the stMe of woout Interval, Manual, or Steady State

ACTIVE During an interval workout, the TIME display w. shift between the AC TIE ane REST intervals with an audible confirmation, counting the tine down for the current segment ACTIVE is the sprint, or high intensity segment of the interval work.out

TOTAL: Dung a Manual workout, the TIME display will count up until the workout is ended The maximum display is 99.99.if the time count is more, the workout wll be ended

REST; During an interval workout, the reduced workout level that counts down until the next ACTIVE segment

Total Time
The TOTAL TIME display field shows the time count for an Interval workout This dsplay wll be blank during a Manual workout

User Profile
The USER PROFILE dsplay 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 Bum 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 oourn  shows the current interval
Note: During a workout, the Workout Profile Display wall not reflect updates to resistance level, on bum rate

RPM
The RPM display field shows the machine revolutions per minute (pedal speed). The maximum dsplay is 20O

Heart Rate
The Heart Rate display shows the heart rate in beats per minute (BM’) from the heat rate sensors. This value will not be shown fa heart rate signal is not detected

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. The heart rate displayed on  the console is an approximation and should be used for reference only

Burn Rate
The Bumn Rate display field shows the current rate at which calories are being bumed per minute. The RPM and Resistance Level directly change this rate. The User Profile settings also affect the rale (User weight’)

Level
The Level display field shows the current Resistance Level (1-8. The higher the Resistance level, the harder it wid be to push the Pedals

Keypad Functions
ENTER button- Push to accept the splayed value for the option

MAX INTERNAL button- Push to start the MAX INTERNAL workout push and hold for 3 seconds to edt the interval times (ACTIVE and REST) Mor the MAX worout program
USER button- Push to select the desired ser Profile, push and hold for 3 seconds to edit the selected User Profile
BURN RATE lncrease( ) button- increases the Target Burn Rate during a workout, or increases a value (time, age, weight, or height’)

START button- From the ELCOME screen starts a Manual workout, slats a selected Program workout, or resumes a paused workout BURN RATE Decrease() button- Decreases the Target Burn Rate during a worout, or decreases a value  (time, age, weight, or height).
PAUSE/ END button- Pauses an active workout, ends a paused workout, or goes back to the previous screen

Resistance Level Shifter
Your Bowle Max Trainer machine uses Resistance to change the intensity of your workout or to adust the pace cf the Pedals. The level of Resis­ lance is adusted by the Shifter on the night side of the Static Handlebar A1 getting is the  minimum amount of resistance, the 8is the raumur resistance The closer the Shifter is set to the 8 setting, the more energy will be needed to rove the Pedals downward

During a worout. if you keep your RPM rate stable and increase the Pedal Resistance, your Calorie Burn Rate wl increase. This results in a more intense workout

To get yourself oren led with the prooess, begin with the Shifter set to 4. If this setting does not allow enough Pedal travel at acasual stepping pace, adust the Shifter toward the 1setting unti 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 The Pedals should be set so they dsplace enough to absorb the  impact of your motion at your desired stepping pace

Note: Bottomed out is when the User is unable to start a workout because the Pedals w. not move. If this occurs, safely grasp the Static Hand ebars and apply your weight to the heel of the higher foot While stil grasping the Static  Handlebar, lean back slightly applying more weight onto the heel Once the Pedals begin to move, resume your intended wokout.

It may be helpful to note the Shifter setting for future reference when there ate multiple users of the machine.

Remote Heart Rate Monitor
Monitoring yout Heat Rate is one of the best procedures to control the intensity of your exercise The Console can read telemetry Heart Rate (HR) signals from a leant Rate Chest Strap Transmitter that operates in the 45kHz 5.5kHz range

Note: The heart rate chest strap must be an uncoded heat rate strap from Polar Electro or an uncode POLAR”compatible model (Coded POLAR heart rate straps such as POLAR OwnCode chest straps will not work with this equipment)

If you have a pacemaker or other irnplanted electronic device, consult your doctor before using a wireless chest strap or other telemetric heart rate monitor.

The heart rate displayed on the console is an approration and should be used for reference only.

Chest Strap
Using the heart rate transmitter chest strap lets you monitor your heart rate at any tire dung your workout.

Consult a physician before you start an exercise program. Stop exercising if you fee! pain or tightness in your chest, become short of breath, or fee! 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.

To put on your chest strap:

1. Adjust the strap length to fit snugly and comfortably against your skin. Secure the strap around your chest, just below the chest muscles, and bucde it.
2. Lift the transmitter off your chest and moisten the two Grooved Electrode Areas on the back.
3. Check that the wet electrode areas are firmly against your skin.

The transmitter wil sand your heart rate to the machine’s receiver and display your estimated Beats Per Minute (BPM).
Always remove the transmitter before you clean the chest strap. Clean the chest strap regularly with miid soap and water, and thoroughly dry it Residual sweat and moisture may keep the transmitter active and drain the battery in the  transmitter. Dry and wipe claan the transmitter after each use.
Note: Do not use abrasives or chemicals such as steel wool or alcohol when you clean the chest strap, as they can damage the electrodes pamanenty.

If the Console does not display a heart rate value, the transmitter may be at fault. Check that the textured contact areas on the chest stap are making contact with your skin. You may need to lightly wet the contact areas. if no signal appears  or you need further assistance, call your Nautilus® Representative.

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 fail in haart rate is usually Inear, decreasing by approximately one BPM for each year. There is no indication that traning influences the decrease in maumumn heart rate. Individuals of the same age could have different maximum heart rates. It is more accurate to find this value by compleling a stress test than by using an age related  formula.
Your atrest heart rate is inkuenced by endurance traiéng. The typical adult has an at-rest heart rate of approximately 72 BPM, whereas highly trained runners may have readings of 40 BPM or lower.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ} is effective to bum fat and improve your cardiovascular system. Physical conditions vary, therefore your individual HRZ could be several beats higher or fower than what is shown.
The most efficient procedure to bum fat during exercise is to start at a slow pace and gradually increase your intensity uni your heart rate reaches between 60 – 85% of your maximum heart rate. Continue at that pace, keeping your heart rate in that target Zone for over 20 minutes. The longer you maintain your target heart rate, the more fat your body wél bum.
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: As with all exercises and finess regimens, always use your best judgment when you increase your exercise time or intansity.

Heart Rate Calculations
Your maximum heart rate usually decreases from 220 Beats Per Minute (BM) in childhood to approximately 160 994 b age 60. This fall in hoat rate ss usual y near, decreasing by approrately one BP4 for each year There s no indication that training influences the decrease in mamum heart rate. individuals of the same age coudid have different marum heart rales ltis more accurate to find this value by corpietng a stress test than by using an age related formula

Your aest heat rate ss influenced by endurance training. The typical adult has an al-re.st heart rate of approximately72 8PM whereas highly trained runners may have reading of 4 BPM or lower

The Heart Rate table is an estimate of what Heart Rate Zone (HR is effective to burn fat and irprove your card ovascular system. Physical cond tons vary, therefore your individual HZ could be several beats higher or lower than what is shown

The most efficient procedure to bur fat during exercise is to start at a slow pace and gradually increase your itensity uni your heart rate reaches between 60 85% 0f your mamum heart rate. Continue at that pace, keeping your heart rate in  that target zone for over 2O minutes. The longer you maintain your target. heart rate, the more fat your body will burn

The graph is a brief guideline, descnibong 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 tar get heat rate zone

Note: As with all exercises and fitness regimens, aways use your best judgment when you increase your exercise time or intensity

Fitness Basics

Frequency
To maintain good health, lose weight and prove your cardiovascular endurance, use the Bolla”Max Trainer cardo machine a minimum of 3 tires per week, around 14 minutes each day lf ouare new to exercise (or returning to aregular exercise program), and you are unable to corlortably complete 14 minutes of continuous exercise al one me, just do5- 10 minutes, and gradually ncrease your woout time until you can reach a 14 mute total
If your schedule is busy, and you are unable to fit 14 minutes of cont.ouous exercise into your day, try accumulating 14 minutes by doing multiple shorter workouts on the same day. For example, 7 minutes in the morning and minutes in the evening This may be a great way to start your card training d you are new to vigorous activity.
For best results, combine your Bowle”Max Trainer cardio machine woouts with a strength training program using a Bowler” home gym or Bowflex Select Tech dumbbells, And follow the Bowflex ” Body Weight Loss Guide included in this manual

Consistency
Busy work schedules, family ob ga tons and daily chores can make t difficult to fit regular exercise into your life. Try these tips to increase your chances of success
Schedule your workouts the same way you schedule meetings or appointments. Sele.d specific days and tines each weel, and don’t change your workout times unless itis absolutely necessary
Make a commitment to a family member, friend or spouse, and encourage each other to stay on rack each week Leave messages with friendly reminders to be consistent, and keep each other accountable
Make your workouts more interesting by altemating between steady state (single-speed) workouts and interval training (varied speed) workouts. The Bowflex  Max Trainer cardo machine is even more fun when you add this kind of variety

Apparel
It is import.ant to wear appropriate, sale and comfortable footwear and dothing when using the Bole”Max Trainer cardo machine, incduding

• Rubber-soled athletic walking or tunning shoes.
• Exercise clothing that allows you to move freely, and keep comfortably cool.
• Athletic support that provides stability and comfort.
• Exercise friend y water bottle for constant hydration.

Warm-Up
Before you use your Boler Max Trainer cardio machine, consider doing these dynamic warm-up stretches, which wild help prepare your body for the wokout

Dynamic Knee Hug
Stand with the feet together Bring one knee forward and up toward the chest. Mace 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 sequenoe should take  1 to 3seconds. Repeat as a continuous, controlled, fluid se­quence 10 or20 times Repeat the stretch with the other leg.

Dynamic Knee Bend
Stand with the feet together. Hold onto a wall or balance with one hand if necessary Raise the heel of one loot toward the gluteals. Release the stretch by putting the foot on the floor .
Each repetton of the sequenoe should take 1 to 3 seconds .
Repeat as a continuous, controlled fluid sequence 10 or 20 times. Repeat the stretch with the other leg.

Dynamic Knee Kick
Stand tall and hold one leg up with the hands at hip height, keeping the knee bent Hold onto a wall for balance with one hand if necessary. Straighten the knee as far as comfortably possible. Release the stretch by bending the knee. Each repetition of the sequence should take 1to3 seconds. Repeal as a continuous, cnlroled, fluid sequence 10 or 20 ires Repeat the stretch with the other leg.

Dynamic Twist
Stand with the feet shoulder-width apart Bend the elbows hold the arms out to the sides. Twist the upper body to one side and then the other side as far as comfortably possible.
Each repetton of the sequenoe should take 1 to 3 seconds.
Repeat as a continuous, controlled fluid sequence 10 or 2 times.

Dynamic Beat Knee Heel Press
Stand woth one foot fonvard and one fod back, hip-with apart and feet facng forward. Hdd onto a wall far balance with one hand,if necessary. Bend both knees puting weight on the back heel Rebase he stretch by retuming to the dari positon Each repetition df the sequence shouk take 1 to3 seconds. Repeat as a confnucus, contrailad, fluki saquance 10or 20 fmas. Repeat the stretch with the other lag. Touch a wall of hati onto something ‘or balance, if necessary.

Dynamic Side Reach
Stand with the feet apsst, the knees slighty bant aid the anms at the sades of the body. Reach with one hand above the head and ban cer to the opposite side. Release the stretch by retuming to the start positon. Then reach with the otha hand to the opposite side. Use the other anm to support the body weight cn the thigh, ifnecessary Each tepettion of the sequance shoud tale to 3 seconds. Repeat as a continuous, controled, fhid saquance 100 20 ames.

Workouts
Follow these guidelines to ease yourself into 3 weekly exercise regmen. Use your judgment andior the advice of your physician or health care Professional to find the intensity and level of your workouts.
Consull a physician before you start an exercise program. Stop exercising if you fee! pain or tightness in your chest, become short of breath, or fee! 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 shoukd be used for reference only.
Steady State and Interval Training are 2 types of workouts you can do on your Bowllex® Max Trainer® cardio machine:
Steady State workouts
A Steady State workout iwolves slowly increasing your workout epeed to a challenging, but corrfortable, speed you can hold for most of your work out. Getting your Heart Rate up into the Fat-Buming, Heart Zone zone for an ents workout would be a great Steady State workoul. For example, holding a 6 calories per minute Burn Rate pace for the entire workout, except during the warm-up and cool-down. Steady State workouts help you build exercise confidence, stamina and endurance, and are essential to.a well-rounded cardiovascular training program.
Interval Training workouts
An Interval Training workout involves adjusting your workout intensity for specific kengths of time to raise and lower your breathing rate, heart rate and caforia bum. This formn of workout allows you to bum more calories than a standard workout in a shorter period of time. Using the Catone Burn
Rate display. you can adust the intensity of your workout quicidy to achieve your goals.
The Bowflex® Max Traner® cardo machina combines 8 “ACTIVE” and 8 “REST” sagments to create an Interval workout During an “ACTIVE” segment, push yourself to a level of high calorie bum that can be repeated for the 8 segments. Then during the “REST” segments, allow yoursell to decrease the intensity and prepare for the ne “ACTIVE” segment. These changes in intensity, along with pushing your body, is where the maximum benefits are gained fram interval Training workouts.
Interval Training workouts provide variety, halp minimize overuse injuries (that sometimes ocour from doing only Steady State workouts), maximize calorie burn and improve finess.
The Bowftex® Max Trainer® cardio machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts should feel much more comfortable than walking or cunning outside on a hard surface or a readnil.
After Burn Rate
At he end of an intense interval Training workout, your body will actually need to expend addifional energy to replenish your body’s reserves. This additional amount of energy that your body will be using is the After Bum Rate, or EPOC (Excess Post-exercise Oxygen Consumption). The level of this additional energy requirement for your body is drecty relaied lo many factors. Some factors are your physical fitness level, intensity level of the interval training workout, length of oxygen deprivation during the workout, and physical demands during the recovery phase in surmnary, your body willbe buming more cafories for hours alter your workout. So after an intense MAX Interval workout, you may feel the effects for hours alterwards.
Workout Log

Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals.

**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 flexble:
Lying Leg Raise**
Lie on the floor face up with the legs slightly bent. Lift one feg up toward the ceiling, keeping the knee straight. Piace the hands (or a strap) around the thigh and move the leg doser to the head. Hold the stretch for 10 to 30 seconds. Repeat the stretch on the other leg. Keep the head on the floor and do not round the spine.

Side Lying Knee Bend
Lie on the floor on ane 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 heal toward the ghiteals. 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. Reach for the leg on the floor and pull t toward the chest. Hold the stretch for 10 to 30 seconds. Repeat the stretch with the other leg. Keep the head on the floor.

Seated Twist
Sit on the floor and extend the legs straight out in front of the body with the knees slightly bent. Piace one hand on the floor behind the body and the other hand across the thigh. Twist the upper body as far as comfortably possible to one side. Hold the stretch for 10 to 30 seconds. Repeat the stretch on the other side.

Seated Figure Four
Sit on the floor and extend one leg straight out in front of the body. Place the foot of the other leg across the thigh in the figure four position. Move the chest toward the legs, pivoting at the hip. Hold the stretch for 10 to 30 seconds. Repeat on the other leg. Use the arms to support the back.

Dynamic Heel Drop
Place the ball of one foot on the edge of a step or starcase. Place the ofher foot slightly in front. Hold onto a wall for balance with one hand, if necessary. 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. 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

Operations

How Often Should You Exercise

  Consult a physician before you start an exercise program. Stop exercising if you fee! 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 maasured by the  machine’s computer for reference purposes only. The heart rate dispiayed on the console ls an approximation and should be used for reference only.

• 3 times a week for about 14 minutes each day.
• Schedule workouts in advance and try to fallow the schedie.

Note: if you are new to exercise (or resuming to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exercise at one time, just do 5 – 10 ménutes, and gradually increase your workout ime until you can reach a 14 minute total .

Intensity of Workout

To increase ihe intensay of your workout:

• Push yourself to ncrease the number of Pedal revolutons per minute
• Place your feel further oul toward the rear of the Pedals
• Increase the Resistance Level and keap your RPM consistent, or increase it as wall
•  Use your upper and tower body at difiarent levels
•  Shit your gap location on the Upper Handlebars to work out other parts of your upper body

Hand Placement (Grip Selection)

The fitness machine is equipped with Upper Handiebars that allow far a variety of upper body workouts. When starting out, place your hands where it feels most comfortable and stable on the Upper Handiebers. As you progress on your fitness routne, shift your hand placement to target different musde groups.

Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed and resistance level can occur during workouts, and be attentive ia order to avoid loss of balance and possible inhiry.

The Static Handlebars can also be used to add stabiity and allow you to focus the workout more on your legs.

Mounting and Dismounting Your Machine

  Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handiebars are connected and when either of these parts move the other does as well. In order to avoid possible serious injury, grasp the Static Handlebars to steady yoursell.
Be sure trere is nothing under the Pedals or in the Air Resistance Fan before moving anything on the machine.

To mount your fitness machine:

1. Move the Pedals until the one neares! to you is in the lowest position
2.  Grasp the Static Handlebars under the Console Bution Assembly.
3. Staadying yourself with the Static Handlebars, stap up onto the lowest Pedal and place your other foot onto the opposite Pedal.

Note: “Bottomed out” is when the User is unable to start a workout because the Pedals wil not move. If tis ocours, safety grasp the Statc Handebars and apply your weight to the heel of the higher foot While stif grasping the Static Handlebar, lean back alightly applying more weight onto the heal. Once the Pedals begin to move. resume your intanded workout.

To dismount your finess machine:

1. Move the Pedal you want to dismount from to the highest position, and bring the machine to a complete stop
A This machine is not equipped with a free-wheel. Pedal speed shouid be reduced in a controlied manner.
2 Grasp the Static Handlebars under the Console to steady yourself.
3. With your weight on the lowest fool, swing the upper foot off the machine and down onto the floor.
4. Step off of tha machine and release your grip from the Stafic Handlebars.

Getting Started

1. Place the fitness machine in your workout area.
   Place the machine on 2 clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to move freely. A rubber mat can be used below the machine to prevent the release of static electricity and protect your flooring.
   The machine can be moved by one or more persons. Make sure that your own physical strength is capable of safely moving the machine.

2. Examve for ary objects below the Pedals andin the Av Resistance Fan. Be sue it is clear.

3.  Connect the power cord to the machine and into a grounded AC Wall Outlet.

4. If you use the Heart Rats Monitor, follow the Cheet Strap drectons.

5. To mount the machine, move the Pedals uni the one nearest you is in the lowest position.
   Care should be used when mounting or diemounting the machine.
   Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to wold possible serious injury, grasp the Static Handlebars to steady your self.

6. Grasp the Static Handlebars under the Console Button Assembly.

7. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
   Note: “Boltomed our” is when the User is unable to start a workout because the Pedals wil not move. if tis occurs, safely grasp the Static Handlebars and apply your wesght fo the heel of the higher foot. While stil grasping the Static Handlebar. jean back lightly applying more weaght onto the heel Once the Pedals bagin to move, resume your intended workout.

8. Push the USER button to select the desired User Profita.

9. Push the START button to begn a Quick Start warkout. Starting with a Quick Starl workout wil gat you famiiar with how your Bowflex® Max Trainer? machine operates and responds to adustments of Resistance Level and Burn Rate
   Note: When operating the Bowfex® Max Trainer machine, be sure the Legs are moving in the drection as shown on the Crank Cover.

When ready for a Bowflex® Max Trainer* workout, be sure lo program your User Profile (see the Edt a User Profile section) before starting the MAX workout. The suggested Target Burn Rates are based on your User Profile settings.
Power-Up / Idie Mode (WELCOME screen)
The Console will enter Power-Up / kde Mode if is plugged into a power source, any bulton is pushed, or if it receives a signal from the RPM sensor 38 a result of pedaling the machine.
Auto Shut-Off (Sleep Mode)
If  the Console does not receive any input in approximately 5 minules, it wil automatically shut off. The LCD display is off wtvle n Sleep Mode.
Note: The Console doss not have an On/Off switch.

Manual ( Quick Start ) Program

The Manual workout program is an open-ended workout that tracks your total time, allowing you total contra. The Workout Profile Display shows the Target Burn Rate for the Manual program.

1. Standon 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 tha workout. Push the PAUSE/STOP button again to end the workout

MAX Interval Workout Program

The MAX Interval Workout Program is a workout that alternates from intense bursts of output ( “ACTIVE” ), toa slower paced ‘catch your breath’ ime Period ( “REST” ), both of which are repeated over eight cydes. The Workout Proftte Display shows the Target Burn Rate for the MAX Interval program.

1.  Standon the machine.

2.  Push the USER button to select your Liser Profile.
   Note: During the workout, the Console will show fhe Target LED Range based on the selected User Profile settings.

3. Push the MAX Interval button.
   Note: The Workout Profile Display will aduet the Burn Rate proffe to the current User settings.

4.  The workout will begin with an audible countdown as the Bum Rate display need sweeps across the display and then settles on the current Burn Rate. The Target Burn Rate LED’s will also activate and sweep up to the recommended Burn Rate.
   The firat workout segment is an “AC TIVE” interval that lasts for a shorter period of Se. Safely push yourself to gat the Burn Rate dieplay into the Target Burn Rate ¢ed LED’s) and keep it in the range until the time reaches 00:00.
   Note: The Target Bum Rate (LED) Range is provided only as a suggested target. The 5 LED range provides a lesser target, and allows a User to progress to the higher LED’s in the range as thei fitness level increases. Jo change the Target Burn Rate (LED) Range, push the appropriate Burn Rate button unl the Target Range is near the desired value.
   At the last 3 seconds of the “ACTIVE” workout, the Console will begin an audible countdown,

5. As the terval time reaches “00:00”, the Console wil make the turd audble confirmation and the next segment of tha workout, a “REST segment, wil begin.
   The Target LEO Range will shift from red to green and sweep to a reduced Burn Rate. During the REST interval, continue to workout but at a lower fovel
   Al the last 3 seconds of the “REST” workout, the Console will begn an audible countdown. The interval is about to shilt from a “REST to an “ACTIVE interval again.

6.  As the interval time reaches “00:00”. the Concole wil make an audible confirmation and shift to the next “ACTIVE” segment.
   The shift from ‘ACTIVE’ to “REST” segments will repeat for a total of § cycles over the workout,

7. When the last REST” segment is completed, the Console will display “WORKOUT COMPLETE”, and then show the workout results. The Console wil dieplay the total ime of the “ACTIVE” intervals. along with TOTAL TIME. if there is no input for 5 minudes, the Console wil atoratcaly gointo Steep Mode.
   Note: If an Interval workout is ended before all 16 segments have been completed. the Console will only show the iast segment completed on the Program Profile.

Paused / Results Mode

To Pause a workout

1. Stop pedaling and push the PAUSE/STOP button to pause your workout.
   Note: The Console wit automaticaly pause # ther is no RPM signal for 5 seconds.

2. Tocontinue your workout, push START or start pedaling,

‘When paused, the Console deplay will show “WORKOUT PAUSED’, and then fash the workoul values. Vf he workout does not resume or if the PAUSE/STOP button is pushed, the workout will deplay “WORKOUT COMPLETE”, and the resuit values are displayed (Total Calories, Total Time, Average RPM, Average Heart Rate, Average Bum Rate, and Average Level). If the workout was a MAX Interval workout, the Console wil also display the total “ACTIVE”  nterval ime. if hare ie no RPM for 5 minutes, the Congole automatically go to the Power-Up / ide Mode.

Changing Resistance Levels

Use the Resistance Level Diat to adjust the resistance level. A Resistance level of “1° is the least resistance, a setting of 8” is the highest resistance level

Edit a User Profile

For a more accuraie calorie count and Target Calorie Bum, a User Profile should be customized to the User.

1. Push USER button to select your User Profite (User 1 of User 2).
2. Push and hold the USER button for 3 seconds to begin the Edit User mode.
3.  The Coneole wil display the AGE prompt wih the default age value (“37° ). Use the Burn Rate/increase or Sum Rata/Decrease buttons to adjust the value, and push ENTER to set the value.
4. The Conecle wil display the GENDER prompt with the defaut gender value (“FEMALE”). Use the Bum Rate/increase or Bum RateDecrease buttons to adjust the valua, and push ENTER to set he value.
5.  The Console wil display the UNITS prompt with the defaut units value (“LBS”). Use the Burn Rate/increase or Bum Rate/Decrease buttons to adjust the value, and push ENTER to set the value.
6.  The Consdle wil display the WEIGHT prompt with the default weight value ( “160° ). Use the Bum Rate/increase or Bum Rate’ Decrease buttons to achust the value, and push ENTER to set the vate.
7.  The Console wil display the HEIGHT prompt with the default height value ( “60 INCHES” ). Use the Bum Rateflncrsase or Bum Rate/Decrease buttons to adjust the value, and push ENTER to set the value.
8.  The Conedle will display the RESET SETTINGS prompt with the defaut! value ( “NO” ) Use the Bum Rate/increase or Bum RateaDecease buttons to adust the value, and push ENTER to accept the value. All Workout settings for the User willbe reset to the default settings.
9. The User Profile review is complete, and the Console wil diepiay the WELCOME screen.
   On the initial edit of each User Profile, al sweens must be reviewed and accepted After the inital edi, a User can adjust a value, setit, andpush PAUSEASTOP to ext the Edt User mode.

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. Stapup to the machine.

2. Push and hold down the MAX Inierval button for 3 seconds.

3. The Conedle wil cdeplay the “ACTIVE” interval tme, flashing. The ACTIVE segments in the Profle display wil also be flashing. Push the Bum Ratalincrease or Burn Rate/Decrease buttons to adust the “ACTIVE” interval ime.
   Note: Intervals ae imted to a maxomum of 10:00 for each type (“ACTIVE or REST”), and the entire workout is imitad to a maximum of 99:04 smirades.

4. Push the ENTER bution to set the displayed value,

5. The Consdle will display the “ACTIVE” Bum Rate adjusted to the User settings, flashing. Push the Bum Rate/increase or Burn Rate/Decrease butions to adust the “ACTIVE Bum Rate level.

6. Push the ENTER bution to set the daplayed vals.

7. The “REST interval time is now displayed, flashing, along with the olher sagments on the Profile display. Push the Bum Rate’increase or Bum Rate/Decraase button to adjust the “REST interval time.

8. Push the ENTER button to set the displayed vake.

9. The Console wif display the “REST Burn Rate adusted to the User setiings, tashing. Push the Burn Rate‘incmase or Bum Rate/Decrease butions to adust the “REST Burn Rate level

10.  Push the ENTER bution to set the displayed value.

Console Setup Mode

The Console Setup Mode lets you contol the sound settings, or see maintenance statistics (Total Run Hours and Software Version).

1. Fah and hold down fhe Burn Retefncresse and PAUSEIEND bxftons for 3 wecends whila nthe Power-Up Mie fo go into he Conacle Setup Mode.
   Note: Push PAUSE/END to exit the Console Setup Mode and retum to the Power-Up Mode screen.

2.  The Console display shows the Sound Settings prompl with fhe current setting. Push the Burn Rate/increase or Burn Rate’ Decrease butions to change between the settings of “OFF” and “1” through “7”. A setting of 7 is the loudest sound level.

3. Push ENTER to set.

4. The Console display shows the TOTAL RUN HOURS for the machine.

5.  For the next prompt, push the ENTER button.

6.  The Console display shows the Software Version prompt.

7. Push the ENTER button to axit the Console Setup Mode.
   The Console wil display the Power-Up Mode screen.

Maintenance

Read al maintenance instructions fully before you start any repair work. in some condiions, an assistant is required to do the necessary tasks.
  Equipment must be regularly examined for damage and repairs. The owner ts responsible to make sure that regular maintenance is done. Wom or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be used to maintain and repair the equipment.
DANGER To reduce the risk of electrical shock or usage of the equipment, always unplug the power cord from the wall outlet and the machine and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.
Daily: Before each use, examine the exercise machine for loose, broken, damaged, or wom parts. Do not use if found in this condition. Repair or replace all parts at the first sign of wear or damage. After each workout, use a damp doth to wipe your machine and Console free of sweat.
Note: Avoid excessive moisture on the Console.
Weekly: Check for smooth roller operation. Wipe the machine to remove dust, dirt, or grime. Ciean the raits and surface of the rollers wih a damp cloth
Note: Do not use petroleum based products.
Monthly or after 20 hours: Make sure all bolts and screws are tight. Tighten as necessary
NOTICE: Do not clean wih a petroleum based solvent or an automobve cleaner Be sure to keep the Console free of moisture.

Maintenance Parts

Troubleshooting

Make site units plugged into a functioning wall cutlet
Pedal movement| Safely pedal the machne for a few seconds. The Ccrtsole should sense the signal from the Speed Sensor and fully activate.
Check connection at front of unit| Comectcn should be sears and undamaged. Replace adapter or comae­bai at unit it either are damaged.
Check data cable comectionskrientatian| Be sure cable s connected securely and oriented properly Small latch on ccmector should Ire up and snap alto place.
Check data cable integrity| AI wires n cable should be intact. If any are visbN crimped cr cut, replace cable.
Check console display for damage| Check for visual sign that console display is cracked or otherwise dareged. Replace Console if (imaged.
AC Adapter| Check for visual sign that AC Adapter is cracked cr otherwise damaged Replace AC Adapter if damaged
Conde Display| If Ccnsde only has partial display and all comedian we fine. replace the Console.
| If the above steps do not resolve the problem contact Custorner Care fa further assistance.
No response on Console when buttai is pushed| Console Button Asserrbly| Try other buttons to get any response cn the Connie.
Check data cable integrity from Console Button Assembly to Conde| Al Wires in cable should be intact. If my are visbty crimped or cut, replace cable.
Check data cable connectensionentaten| Be sire cable s connected securely ad oriented properly Small latch on ccmector should ire up ad snap into place.
Check catsole cis,lay for damage| Check for visual sign that console displays cracked a otherwise damaged. Replace Coracle if darnaged.
Check Console Button k- son–0y| Check for visual sign that the Castle Button Amicably is otherwise dam­aged %pima the Cattle Button Assembly if damaged.
| If the above steps do not resat the problem, contact Customer Care for further assistance.
No speed/RPM rearing| Check data cable integrity| Al wires is cable should be nisei_ If any are cut or crirrped, replace cable
Check data cable connections/orientation| Be sure cable s connected securely and Merited properly Small latch on comecta shodd ine iv and snap nto place.
Check magnet position (requies shroud removal)| Magnet should be is pace on puley.
Check Speed Sensor (makes shroud removal)| Speed sensor shodd be aligned with magnet and comected to data cable. Ftealsyl sensor if necessary. Replace it there is any damage to the sensor a the canectrig wire
Console Electimics| If tests reveal no other issues, contact Customer Care.
lint operates but Telemetric HR not &played| Chest Strap| Strap sictid be “POLARr compatble and uncoded Make sure strap is dimity aganst skn and contact area is wet
Interference| Try movng unit away from sources of interference (TV. Microwave. etc).
Replace Chest Strap| If interference is eirtinated and HR does not function. replace strap.
Condition/Problem| Things to Check| Solution
---|---|---
Console shuts off (enters sleep mode) hie in use| Check electrical (war) outlet| Make site units pegged into a functioning war outlet.
Check connection at front of unit| Comecton should be sears and undamaged_ Replace adapter or comae-Om at unit if either are damaged.
Check data rade integrity| Al wires it the cable should be intxt If any are cut or airrped, replace cable.
Check data cable comectonslorientation| Be sure cable is connected securely and criented properly. Small latch at ccmecta should ins up and snap into place.
Resat machine| Unplug unit from electncal curet fa 5 mnutes Recorrect to outlet
Check magnet peskier’ (requires shroud removal)| Magnet Medd be in place on pulley.
Check Speed Sensor (requires shroud removal)| Speed sensorshot-1d be aligned with magnet and connected to data cable. Reaign sensa if necessary. Replace if there is any damage to the sensor a the ccmecthg wilt
Pedals wil not move| Pedal locations| The Pedals may be ‘bottomed out’. Safely gasp the Static Handebars and apply yar weight to the heel of the higher foot Wile al grasping the Static Handlebar, lean beck dill* apptying more weight onto the heel. Once the Pedals begin to move, resume your herded workout
Fan wil not tun| Check for blockage of fan| Unpkig unit tan electrical outlet h 5 rrirutes. Remove material from fan. If necessary, detach the Shrouds to help with removal. Do not opera machine in Strouds have been replaced
Unt rocks/does not sit level| Check leveler adjustment| Aciust levelers until machine is level
Check arface under unit| AciusIment may not be able to compensate for extremely uneven surfaces. Move machine to level area.
Foot pedals loosekrit diffictit to operate| Hardware| Tightly seana ail hardware on the Pedal Arms and Handlebar Anna

Bowflex™ Body Weight Loss Guide

Introduction and Overview

Welcome to the Bowllex™ Body Weight Loss Guide This guide ss designed to be used with your Bowflex® equipment and wil help you:

• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality

Consutt a physician before you start an exercise program or a new health and diet plan. Stop exercising if you feel pain or Eghtness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values caiculated 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 onty.
By focusing on the main three elements of the Bowflex Body Weight Loss Gude- quality, balance, and consistency- you’ll be abie to reach and maintain your weight loss and fitness goals for the next sx weeks and beyond.

• Quality – The emphasis of this planis on eating more whole foods and gating the mos! nutrients from your calories as possible. Making the majority of your diet from foods that have a single ingredient (for example fruits, vegetables, fish, lean protein, eggs, beans, nuts, and whole grains) provides the vitamins, minerals, fiber, protein, and healthy fats your body needs.
• Balance – Each of the meals and snacks in this guide have a source of fiber or smart carbohydrate, protein, and healthy fat to keap your energy levels consistant throughout the day to fuet your workouts. By having this balance you’l feel fuller longer, which is critical to weight loss SUCCESS.
• Consistency – Getting about the sarne number of calories each day is important for your metabolism and your mindset. If you overdo # one day, don’t try to make up for it the next day by not eating or cutting your calories drastically. Get right back on track by following this guide!

Results & Expectations

Results wil vary depending on your age, starting weight, and exercise level. By adhering lo a diet and exercise routine, you may lose 1-3 bs per week and expeftence increased energy levels.

5 Tips for Long-Term Success

1. Keep a food bog induding hunger levels and water intake. Free online food logs and mobile apps are available at www.myfitnesspal.com and www.loseit.com
2. Weigh andior take measurements weekly — 0 more and no less. Weighing weekly rather than daily or every other day is best. You’l track your progress and keep yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just a number and és influenced by muscle gain as well as fal loss. Feeling how your clothes fit can often be a better indicator of progress as your body adapts to exercise and nutriton changes.
3. Measure portions – To avoid porton creep, use measuring cups and spoons for grains (rice, pasta, cereal), beans. nuts. oils, and dairy. Use the Portion Sizes Guide for other foods
4. Pian ahead — Make a meal pian for the week or log your food a day in advance. Planning sets you up for success, especially for social events and eating out.
5.  Practice your desired long-term habits — It’s easy to justify poor eating choices when you’re only focused on the short term. Focus on the tong term satisfaction of a slimmer, healthier you rather than the tamporary gratification you’ll get from splurging.

How to Use this Guide

• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
  – Don’t go longer than 5-6 hours without eating
  – If you’re not used to eating breakfast, start ouf smal with a piece of fruit and have something else 1-2 hours later. Your body adapts to hot eating breakfast, but as soon as you start eating early in the day and cufting back on dinner portons you’ll notice your hunger will increase. This is 3. good sign your metabolism is working!

•  Mix and match meal options
  – Select 1 option from the appropriate meal plan (male or female) for brealdast, lunch, snd dinner, paying close altention to portion sizes
  – Select 1-2 snack options per day
  – You have the option to substitute one snack for one feat under 150 calories
  – Use the med plan, sample options, and grocery fist to create your own meals for more variety
  – You can swap oul any type of protein, vegetables or smart carbs for the suggested meal options. For exampie:

• 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 (1.9 liters) of water per day to stay wel hydrated

• If you’re still hungry after or in between meals:
  – Have a glass of water and wat 15-20 minutes. Many times we mistake thirst (or even boredom?) for hunger. Wait out the initial urge to eat and sometimes it wil pass.
  – If you’re still hungry after waiting 15-20 minutes have a snack or min-meal with fruit, vegetables, and protain.

•  your goal is muscle gain or strength:

•  Use the same meal pian but increase portion sizes in the same ratios to increase the fotal number of calories you eat every day. For exampie, increase portion sizes of protein and smart carbs at meals by 50%. Adding a snack is another option to meet your body’s incesased calorie needs in order to gain muscle and strength.

•  Foous on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a combination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote musde growth and recovery. Chocolate mik is also a great option.
  Meal Pian Overview
  The female meal plan provides about 1400 calories, and the male plan provides about 1600 calories, of high quality nutrition to not only help you lose weight and feel great but get the most out of your calones. The vitarins, minerals, and antioxidants from eating mostly whole foods help support optimal health. These calorie levels will result in healthy weight loss for the majority of people. Keep in mind that everyone’s metabolismis very differant depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adust your calones if needed.
  Follow these guidelines # you’re over 55:

•  If you’re over 55, you need fewer cafories because your metabolism slows as you age. Stick with three meals with one optiona’ snack per day.
  Follow these guidelines # you’re under 25:

• If you’re under 25 you may need more calones. Add another snack if you feel low on energy or are extremely hungry.
  Breakfast
  Breakfast includes 3 smart carb, fruit, and a source of protein, which wil also have fat. With a balance of carbohydrates and fiber from the smart carb and fruit combined with protein and fat, youll enemize your day and help control hunger levels throughout the day.
  Snacks
  Each snack is a balance of carbohydrates and protain to keep your blood sugar more consistent, which means you won’t experience hunger and energy level apes and drops.
  This happens when you have a high carb-only snack ike chips, candy, soda, crackers, or pretzels.
  Lunch and Dinner
  Lunch combines filing fiber from vegetables and smart carbs with a lean, or low-fat, protein. The healthy fat can come either from the protein added during cooking (nuts on a salad) or as a dressing or sauce (such as of and vinegar salad dressing).

Here’s en overview of what an ideal day looks lice: (See Portion Size Guide for proper sending sees)

Fruit and Nut Oatmeal Cods plain oats in water. Top with but nuts, mik cirnamon, and honey.| Banes or banana| Plan oats (Regular or dick-cock)| Nuts and milk
Egg Muffin Ccok eggis. Toast bread and top With 1 slice of cheese. 1 sice of ham, and tomato.| Tamato| Engish muffin or sandMch thin| Egg, ham, and cheese
Yogurt Power Parfait Top yogurt with hat Spmkle with 1 serving of nuts, 2-3 tbsp wheat gem or ground flaxseed 1 tbao oats, ad cinnamon| Chopped fruit of you choice| Oats, wheat germ, and ground flaxseed| Rain non-fat Greek yogurt and nuts
On the Go PB &Apple Said- wich Toast tread Spread on peanut butter, thn dices of Y2 an apple, and I teaspoon of honey.| Siced apple| Sandwich tin bread. or bagel thin| Peanut tuner
Lunch & Dinner Options| Lean Protein| Smart Carb| Veggies
---|---|---|---
Pork Loin, Sweet Potato & Green Beans| Gilled or baked pork Icin| Baked Sweet Potato| Gem Beans
Chicken Stir Fry Flavor with 2 tablespoon teriyaki sauce| Chicken breast or boneless skin- less thigh| Brown or wild rice| Mixed sir by vegetables (fresh or frozen)
Ste* Tacos with Side Salad (3 for males. 2 for females) Top with salsa, cilantro. and sprinkle of shredded cheese| Flank or sirloin steak| Can tortillas| Salad
Whole Wheat Pasta with Shrimp or Cannellini Beans & Marinara Sauce| Shnrrp (frozen or fresh) or can- nelini beans| Whole wheat pasta| Steamed broccoli
Bunless Burgers with Oren Fries, Corn, & Salad Grill burgers. Bake sliced pota­toes cn sprayed cockier dleet for 25-30 minutes @425°F.| 93% lean ground beef a turkey| Oven baked fries| Can on the ccb + side salad
Tuna & Avocado Wrap with Vegetable Soup Use 3oz of tuna (1 can). Tcp with lettuce, tomato, avocado, and mustard.| Tuna| High-fiber wrap| Vegetable soup (homemade or low-sodum tamed)
Snack Options

Smart Cat| Protein
1 mecium apple| 10-15 almonds
Baby carrots| 2 tbsp humus
1 saving of crackers’| 1 string cheese
Energy or proten ter with <200 calones*

“See www.Bowllex.com/Resourcss for brand recommendations.
Optional Treats
You have the choice of replacing Snack #2 with a 100-150 calorie Ireat. You can have an optonal treat every day but for optimal health itis recommended to limi small splurges to 3-4 times per week. Use the approach that works best for you. Here are a few exarmples:

• ½ cup lowfat ice cream
•  1 small bag of baked potato chips
•  402 of wine or 1202 light beer
•  oups of air-poppedor light popcom

Sample 3 Day Plan
Based on each of the meal options sted sbove, a typical 3 day plan could loak Eke thie:

| Day 1| Day 2| Day 3
---|---|---|---
Breakfast| Egg muffin| Power yogurt parfait| Fruit -4- nut oatmeal
Snack 1| Apple with almonds| Nut Thins + string cheese| Baby carrots and humus
Lunch| Tuna & avocado wrap with soup| Leftovers from dinner- day 1| Leftovers from dnner- day 2
Optional Snack 2 or Treat| ½ cup ice cream bar| Energy bar| 100 (labile bag of light popcorn
Dinner| Shrirrp pasta| Chicken stir fry| Sinless burgers

Portion Size Guide
Each of the tems listed are for one serving

• some foods are a combination of protein and carbs or protein and fat

Grocery List

All fruits and vegetables, fresh and frozen. are great choices. Since every meal has ane or both, your shopping cart should reflect this.

Keep It Going
Tips for continued weight toes and maintaining changes:

• Keep weighing yoursel! weedy, even sfier you’ve reached your goal weight
• Continue keeping 2 food fog. If you have your meal plan well-established, log your food every other weak to keep yourself on track. Don’t feel hike you have fo do it every day
•  Prepare for plateaus. The scate might nol budge for a few weeks or even months alter sore indial weight loss. This is normal and to be expected ifs the body’s natural process for adjusting lo your new tower weight Stay focused on your long-term goal, oslebrate your successes and changes. and mm up your woskouts to help overcome the pleteay.
• Calorie adjustments for maintaining weight loss. Once you’ve reached your goal weight, you can increase your calories 100-200 per day asiong as your activity bevet stays the same
•  Treat yourself. Have a non-food reward for each goal you hil such as a massage, a new outfit, or an outing with friends and family
•  Use the resources below to find new recipes. get expert advice. and support {o stay motivated

Resources
Downloadable Resources from Bowflex™ Wabeite (wow Bowler. com/Rasources)

• Grocery Shopping List for Fridge (Blank Form)
• 7 Day Meal Planning Form
•  Additional Dinner Options
• Pre and Post Workout Fusling Guide

Questions & Support

• Ask questions, poet suggestions, ard connect wilh our online BowSex™ Dietitian on the Bowfex Facebook page

Recipes

• www.wholeliving.com
•  www.eatingwell.com
• www.whfoods.org
•  www.livebetteranerica.org

Online food logs

• www.myfingespal.com
• www.loseit.com

Warranty

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