Bowflex MAX TRAINER MAX TOTAL, Owner'S/Assembly Manual

Page 1: ...OWNER S ASSEMBLY MANUAL...

Page 2: ...wflex the Bowflex logo Nautilus the Nautilus logo Schwinn SelectTech Max Trainer Max Total and Max Intelligence are trademarks owned or licensed by Nautilus Inc registered or otherwise protected by co...

Page 3: ...chased outside US Canada contact your local distributor for repair information Not intended for use by persons with medical conditions where those conditions may impact the safe operation of the machi...

Page 4: ...machine contains moving parts Do not put fingers or other objects into moving parts of the exercise equipment Set up and operate this machine on a solid level horizontal surface Make the Pedals stabl...

Page 5: ...lation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the inter...

Page 6: ...chine Mat is an optional accessory that helps keep your workout area clear and adds a layer of protection to your floor The rubber machine mat provides a non slip rubber surface which limits static di...

Page 7: ...Rear Cover 16 4 Leveler 8 1 Static Handlebar Cap 17 2 Cap 9 1 Static Handlebar Assembly 18 1 Rail Assembly 10 1 Dynamic Handlebar Left 19 1 Dynamic Handlebar Right 11 2 Leg 20 1 Hardware Card 12 1 St...

Page 8: ...ex Screw M10x1 5x25 Black L 8 Flat Socket Head Hex Screw M6x1 0x30 Black E 4 Washer Flat M10x23 Black M 4 Socket Head Hex Screw M6x1 0x20 CL10 9 Black F 1 Pan Phillips Screw M5x0 8x20 Black N 10 Lock...

Page 9: ...rom 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 awkw...

Page 10: ...Assembly Owner s Manual 10 2 Attach Levelers to the Stabilizer Assembly 16 X4 14...

Page 11: ...an 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...

Page 12: ...Assembly Owner s Manual 12 4 Attach Stabilizer Shrouds to the Frame Assembly 12 13...

Page 13: ...Assembly Owner s Manual 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 17 17 2 X1 F 2...

Page 14: ...Assembly Owner s Manual 14 6 Attach Legs to Frame Assembly Be aware that the Legs are connected and when either of these parts move the other does as well 11 11 6mm H G B A X2 I X2...

Page 15: ...15 7 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 X4 6mm...

Page 16: ...Assembly Owner s Manual 16 8 Attach the Foot Platforms and Foot Pads to the Pedals X8 4mm L 3 4 4 3 X2...

Page 17: ...bles and Attach the Static Handlebar Assembly NOTICE Do not let the Cables drop into the Frame Assembly Do not cut or crimp the Console Cables Be sure to fully connect the cable connectors Once all ha...

Page 18: ...ess of the Cables Pushed into the Static Han dlebar Pivot the Console Assembly Downward and Secure It to the Static Handlebars NOTICE Do not cut or crimp the Cables Each Cable connector 3 pin 4 pin 5...

Page 19: ...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...

Page 20: ...hat all hardware is tight and components are properly assembled Note Remove any protective covers from the face of the Console Remove the plastic scratch guard strips from Rails Be sure to record the...

Page 21: ...machine into position 3 Carefully lower the machine into position NOTICE Be careful when you move the machine All abrupt motions can affect the computer operation LevelingtheMachine The machine needs...

Page 22: ...100 9 41 AM P R O G R A M S F I T N E S S A S S E S S M E N T J O U R N A L P RO F I L E C H A N N E L H O M E J O U R N A L W O R K O U T S START 7 00 7 00 Max 14 Interval 7 00 Max 7 Interval 21 00 M...

Page 23: ...iod of storage the Console can take up to 3 minutes to activate and shift into a deep charge mode Resistance Level Knob Profile display 0 10 100 20 30 40 100 9 41 AM P R O G R A M S F I T N E S S A S...

Page 24: ...the program Each column in the profile shows one workout segment The higher the column the higher the intensity of the workout During a Target Coaching Program the Workout Profile shows the target lev...

Page 25: ...ed during a workout The first of the red segments in the range is a suggested beginner level with the higher segments being for a more advanced fitness user The Intensity of the range is based on the...

Page 26: ...lories that have been burned during the workout Burn Rate The Burn Rate display field shows the current rate at which calories are being burned per minute The RPM and Resistance Level directly change...

Page 27: ...Canada Contact Heart Rate Sensors Contact Heart Rate CHR sensors send your heart rate signals to the Console The CHR sensors are the stain less steel parts of the Handlebars To use put your hands com...

Page 28: ...ed and green while charging When fully charged the LED will be green continuously Heart Rate Calculations Your maximum heart rate usually decreases from 220 Beats Per Minute BPM in childhood to approx...

Page 29: ...te Target Heart Rate Zone keep within this range for optimum fat burning 118 115 112 109 106 103 100 97 94 91 88 FAT BURNING ANAEROBIC AEROBIC Speakers To play audio through the speakers on your machi...

Page 30: ...gations and daily chores can make it 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 ap...

Page 31: ...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 Dynamic Knee Kick Stand tall and hold o...

Page 32: ...sequence 10 or 20 times Repeat the stretch with the other leg Touch a wall or hold onto something for balance if necessary Dynamic Side Reach Stand with the feet apart the knees slightly bent and the...

Page 33: ...eathing rate heart rate and calorie burn Using the Calorie Burn Rate display you can adjust the intensity of your workout quickly to achieve your goals The Bowflex Max Trainer cardio machine combines...

Page 34: ...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 Lift one leg up toward the ceilin...

Page 35: ...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 Se...

Page 36: ...lance Be sure to anticipate that changes in speed and resistance level can occur during workouts and be attentive in order to avoid loss of balance and possible injury The Dynamic Handlebars allow for...

Page 37: ...fitness machine When registra tion is completed your fitness machine is now ready for use Note The Bowflex Max Total machine must be registered using a Wifi connection Once the initial registration an...

Page 38: ...s and perform them to the best of your abilities The Console will create your custom workouts based on the results of this workout 1 Warm Up segment Adjust the resistance level until comfortable using...

Page 39: ...an audible countdown as the Burn Rate display needle sweeps across the display and then settles on the current Burn Rate The Target Burn Rate range will also activate and sweep up to the recommended B...

Page 40: ...urn Benefit Zone Stairs 6 segments Stairs Manual Calorie Burn Fat Burn use the Performance Benefit Zone Manual use the Endurance Benefit Zone The Manual workout program is an open ended workout that t...

Page 41: ...hen display the Play button 2 To continue the workout begin pedaling or tap the Play button To end the workout before completing it tap the STOP button After the workout the Console will display the w...

Page 42: ...in a secure location Daily Before each use examine the exercise machine for loose broken damaged or worn parts Do not use if found in this condition Repair or replace all parts at the first sign of we...

Page 43: ...Assembly Owner s Manual 43 Maintenance Parts B C D A E AA Z R S F H G I J W V X U N N P P N N K Q G Y K L J I T M L M BB EE DD CC JJ II HH FF GG KK O LL MM NN...

Page 44: ...y E Upper Shroud S Fan Assembly Inserts GG Speed Sensor F Shroud Left T Frame Assembly HH Disc Brake G Crank Cover U Rail Assembly II Fan Belt H Dynamic Handlebar Right V Shroud Right Fan JJ Drive Pul...

Page 45: ...te the display Note The outer button MUST be pushed to turn on the Console display No response on Console when Resistance Level Knob is pushed or rotated screen touched Resistance Level Knob Push and...

Page 46: ...onto the heel Once the Pedals begin to move resume your intended workout Fan will not turn Check for blockage of fan Remove material from fan Be sure not to move the Handlebars Legs or Pedals Be awar...

Page 47: ...By adhering to a diet and exercise routine you may lose 1 3 lbs per week and experience increased energy levels 5 Tips for Long Term Success 1 Keep a food log including hunger levels and water intake...

Page 48: ...l 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 calories The v...

Page 49: ...view of what an ideal day looks like See Portion Size Guide for proper serving sizes smart carb protein fat Breakfast Lunch Dinner Snack 1 Snack 2 fruit smart carb protein healthy fat smart carb prote...

Page 50: ...t butter Lunch Dinner Options Lean Protein Smart Carb Veggies Pork Loin Sweet Potato Green Beans Grilled or baked pork loin Baked Sweet Potato Green Beans Chicken Stir Fry Flavor with 2 tablespoon ter...

Page 51: ...approach that works best for you Here are a few examples cup lowfat ice cream 1 small bag of baked potato chips 4oz of wine or 12oz light beer 3 cups of air popped or light popcorn Sample 3 Day Plan...

Page 52: ...cup raw oats brown rice quinoa pasta 1 medium sweet or regular potato 2 corn tortillas 1 slice of bread or 2 light slices equaling 120 calories or less 1 english muffin sandwich thin or high fiber wr...

Page 53: ...usage bacon pepperoni and hot dogs to once a week or less FROZEN FOODS All vegetables without sauce All fruit Grains and grain medleys CRACKERS SNACKS ENERGY BARS Any unsalted nuts or seeds Air popped...

Page 54: ...teau Calorie adjustments for maintaining weight loss Once you ve reached your goal weight you can increase your calories 100 200 per day as long as your activity level stays the same Treat yourself Ha...

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Page 58: ...kaged in good condition preferably in the original boxes c The exterior of the boxes should be marked clearly with Return Authorization Number Your Name Your Address Your Phone Number d Additionally a...

Page 59: ...Assembly Owner s Manuals etc damage due to improper storage or the effect of environmental conditions such as moisture or weather misuse mishandling accident natural disasters power surges A machine p...

Page 60: ...8023209 061519 B 8023209 061519 B...