Bowflex BXE216 Assembly & Owners Manual Download

Page: 57 / 64

Assembly / Owner’s Manual

Snack Options

Smart Carb

Protein

1 medium apple

10-15 almonds

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2 tbsp hummus

1 serving of crackers*

1 string cheese

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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 recom-

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•  ½ 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

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Day 1

Day 2

Day 3

Breakfast

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Power yogurt parfait

Fruit + nut oatmeal

Snack 1

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+ string cheese

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Lunch

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Leftovers from dinner- day 1

Leftovers from dinner- day 2

Optional Snack 2 or Treat

½ cup ice cream bar

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100 calorie bag of light popcorn

Dinner

Shrimp pasta

Chicken stir fry

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Summary of Contents for BXE216

Page 1: ...ASSEMBLY OWNER S MANUAL Manual en Espa ol Latino Americano www support nautilus com BXE216...

Page 2: ...ableofContents To validate warranty support keep the original proof of purchase and record the following information Serial Number __________________________ Date of Purchase ____________________ 7R U...

Page 3: ...R QRW GURS RU SXW REMHFWV LQWR DQ RSHQLQJ RI WKH PDFKLQH Do not assemble this machine outdoors or in a wet or moist location Make sure assembly is done in an appropriate work space away from foot tra...

Page 4: ...KHU REMHFWV LQWR PRYLQJ SDUWV RI WKH exercise equipment OZD V ZHDU UXEEHU VROHG DWKOHWLF VKRHV ZKHQ RX XVH WKLV PDFKLQH R QRW XVH WKH PDFKLQH ZLWK EDUH IHHW RU RQO ZHDULQJ VRFNV Set up and operate thi...

Page 5: ...OORZ DOO ZDUQLQJV RQ WKLV PDFKLQH 5HIHU WR WKH 2ZQHU V 0DQXDO IRU DGGLWLRQDO ZDUQLQJV and safety information 7KH KHDUW UDWH GLVSOD HG LV DQ DSSUR LPDWLRQ DQG should be used for reference only Not inte...

Page 6: ...H SHULHQFHG UDGLR 79 WHFKQLFLDQ IRU KHOS Safety Warning Labels and Serial Number Metal Screw 7DE IRU URXQGLQJ Screw GDSWHU Grounded 2XWOHW R Grounded Outlet Grounding Pin GroundingInstructions 7KLV S...

Page 7: ...ough the holes 7KH DVVHPEO UHTXLUHV SHRSOH Do not use any power tools for assembly Note 7KH RZ H WQHVV PDFKLQH LV GHVLJQHG WR SOXJ LQWR D JURXQGHG QRQ QRQ RXWOHW RQO 7R GHWHUPLQH LI RXU RXWOHW RU FLUF...

Page 8: ...HU HIW WHULRU 5 1 RZHU DQGOHEDU 5LJKW 20 1 Lower Handlebar Left 6 1 5DLO VVHPEO 21 1 Pivot Cover Left Interior 7 1 Leg Left 22 1 Upper Handlebar Left 8 1 Pedal Left 23 1 Front Stabilizer 9 2 Cap 24 1...

Page 9: ...8 D 2 Lock Nut M8 J 9 Curved Washer M8 2 XWWRQ HDG 6FUHZ 0 K 2 Socket Head Cap Screw M8x16 F 4 Pan Phillips Screw M3 9x38 L 2 Pivot Pin Note 6HOHFW SLHFHV RI DUGZDUH KDYH EHHQ SURYLGHG DV VSDUHV RQ WK...

Page 10: ...ving these parts Do not do steps that involve heavy lifting or awkward movements on your own 1 Safely Remove the Stabilizing Block and Attach the Front Stabilizer to Frame Assembly Q RUGHU WR DYRLG SR...

Page 11: ...H FDUHIXO WR DYRLG QJHUV RU KDQGV EHLQJ FDXJKW RU SLQFKHG R QRW SODFH QJHUV RU KDQGV EHORZ DQ SLYRWLQJ SDUWV RI WKH 5DLO VVHPEO Note Do not fully tighten until all hardware has been installed Some par...

Page 12: ...Owner s Manual 12 3 Connect Cables and Attach Console Mast to Frame Assembly Note R QRW FULPS WKH RZHU 2 DEOH Be sure to FULLY WLJKWHQ KDUGZDUH ZLWK KH ZUHQFK ZKHQ DOO KDUGZDUH KDV EHHQ QJHU WLJKWHQHG...

Page 13: ...tach the Upper Shrouds and Tray Note R QRW FULPS WKH DEOHV 7KLV VWHS PD UHTXLUH WZR SHRSOH R QRW IXOO WLJKWHQ XQWLO DOO KDUGZDUH KDV EHHQ LQVWDOOHG 7R DVVLVW WKH VKRUW VFUHZV JR LQWR WKH PHWDO UDPH DQ...

Page 14: ...Assembly Owner s Manual 14 5 Attach Legs and then the Caps to Frame Assembly 7 10 A H B X2 6mm I X2 9 9...

Page 15: ...G SRVVLEOH VHULRXV LQMXU ZKHQ LQVHUWLQJ WKH WXEH HQGV RQWR WKH RZHU DQGOHEDU UPV EH FDUHIXO WR DYRLG QJHUV or hands being caught or pinched Note R QRW FULPS WKH DEOHV ULJKW 5 DQG OHIW GHFDO KDV EHHQ D...

Page 16: ...y out of the path of the Handlebars and to gently allow it to pivot to a rest Do not fully rotate the Handlebars or damage to the Cables will occur Note R QRW FULPS WKH DEOHV H VXUH WR URXWH WKH DEOHV...

Page 17: ...f the Pedal into the Lower Handlebar Arm be careful to avoid QJHUV RU KDQGV EHLQJ FDXJKW RU SLQFKHG H VXUH WR VWD RXW RI WKH SDWK RI WKH DQGOHEDUV Note H VXUH WKH NH RQ WKH 3LYRW 3LQ LV IXOO VHW LQWR...

Page 18: ...Assembly Owner s Manual 18 9 Snap the Exterior Pivot Covers to Frame Assembly 3 19...

Page 19: ...Assembly Owner s Manual 19 10 Place the Console Mast Collar and Remove the Hardware from the Console Note Do not crimp the Cables Hardware is pre installed and not on the Hardware Card 1 2 X4 27...

Page 20: ...Assembly Owner s Manual 20 11 Route Cables through Static Handlebar and Attach to Console Note R QRW FULPS WKH DEOHV RQQHFW WKH HDUW 5DWH DEOHV IURP WKH RQVROH DQG WKH 6WDWLF DQGOHEDU 13 2 X4...

Page 21: ...Assembly Owner s Manual 21 12 Connect the Cables and Attach the Console Mast Collar and Console Static Handlebar Assembly B C A X2 B J A X1...

Page 22: ...Assembly Owner s Manual 22 13 Set the Console Angle and Attach the Console Shroud to Frame Assembly 14...

Page 23: ...O IDVWHQHUV DUH WLJKW DQG FRPSRQHQWV DUH SURSHUO DVVHPEOHG QVSHFW 3HGDOV WR FRQ UP WKDW WKH 3HGDO Suspension option is set to the same for both Pedals Note 5HPRYH DQ SURWHFWLYH FRYHUV IURP WKH IDFH RI...

Page 24: ...rface free from unwanted material or other objects that may hamper your ability to PRYH IUHHO UXEEHU PDW VKRXOG EH XVHG EHORZ WKH PDFKLQH WR SUHYHQW WKH UHOHDVH RI VWDWLF HOHFWULFLW DQG SURWHFW RXU RR...

Page 25: ...VHV RQO 7KH KHDUW UDWH GLVSOD HG LV DQ DSSUR LPDWLRQ DQG VKRXOG EH XVHG IRU UHIHUHQFH RQO 2YHU H HUFLVLQJ PD UHVXOW LQ VHULRXV LQMXU RU GHDWK I RX IHHO IDLQW VWRS H HUFLVLQJ LPPHGLDWHO 6ZLWFK 6HOHFW 3...

Page 26: ...G XVHU SUR OH XVHU SUR OH LV DOZD V VHOHFWHG URP D SRZHU XS WKH ODVW 8VHU ZLOO EH WKH GHIDXOW 8VHU Note RU PRUH DFFXUDWH FDORULH FRXQW EH VXUH WR HGLW RXU 8VHU 3UR OH User button 3XVK WR VHOHFW WKH GH...

Page 27: ...WKH EXWWRQ VKRZV WKH FXUUHQWO VHOHFWHG SURJUDP RUNRXW 3URJUDP LV always selected STARTbutton Push to start the currently selected workout Program or resume a paused workout STOP PAUSEbutton 3XVK WR SD...

Page 28: ...7RWDO DORULHV GLVSOD FRXQWV RXU WRWDO FDORULHV 7KH PD LPXP YDOXH IRU FDORULHV GXULQJ D ZRUNRXW LV Sprintdisplay XULQJ DQ QWHUYDO ZRUNRXW WKH 6SULQW GLVSOD VKRZV WKH UHPDLQLQJ WLPH RI WKH 6SULQW VHJPH...

Page 29: ...WKH XVHU Bluetooth Connectivitywiththe BowflexResultsSeries FitnessApp 7KLV WQHVV PDFKLQH LV HTXLSSHG ZLWK OXHWRRWK FRQQHFWLYLW DQG FDQ ZLUHOHVVO V QF ZLWK WKH RZ H 5HVXOWV 6HULHV LWQHVV SS RQ VXSSRU...

Page 30: ...ou clean the chest strap as they can damage the electrodes permanently If the Console does not display a heart rate value the transmitter may be at fault Check that the textured contact areas on the c...

Page 31: ...0 ZKHUH DV KLJKO WUDLQHG UXQQHUV PD KDYH UHDGLQJV RI 30 RU ORZHU 7KH HDUW 5DWH WDEOH LV DQ HVWLPDWH RI ZKDW HDUW 5DWH RQH 5 LV HIIHFWLYH WR EXUQ IDW DQG LPSURYH RXU FDUGLRYDVFXODU V VWHP 3K VLFDO FRQG...

Page 32: ...PHHWLQJV RU DSSRLQWPHQWV 6HOHFW VSHFL F GD V DQG WLPHV HDFK ZHHN DQG WU QRW WR FKDQJH your workout times Make a commitment to a family member friend or spouse and encourage each other to stay on track...

Page 33: ...nce with one hand if necessary Straighten the knee as far as comfortably SRVVLEOH 5HOHDVH WKH VWUHWFK E EHQGLQJ WKH NQHH DFK UHS HWLWLRQ RI WKH VHTXHQFH VKRXOG WDNH WR VHFRQGV 5HSHDW DV D FRQWLQXRXV F...

Page 34: ...orkouts 6WHDG 6WDWH ZRUNRXW LQYROYHV VORZO LQFUHDVLQJ RXU ZRUNRXW VSHHG WR D FKDOOHQJLQJ EXW FRPIRUWDEOH VSHHG RX FDQ KROG IRU PRVW RI RXU ZRUN out For example holding a 3 0 MPH pace for the entire wo...

Page 35: ...eady State Workout 3 Steady State Steady State Steady State QWHUYDO 7UDLQLQJ QWHUYDO 7UDLQLQJ Intermediate Week 1 Week 2 Week 3 Week 4 HHN Workout 1 Steady State Steady State QWHUYDO 7UDLQLQJ Steady S...

Page 36: ...rkout Log 8VH WKLV ORJ WR WUDFN RXU ZRUNRXWV DQG SURJUHVV 7UDFNLQJ RXU ZRUNRXWV KHOSV RX VWD PRWLYDWHG DQG DFKLHYH RXU JRDOV Date Program Time Distance Speed Average Calories Heart Rate Average Inclin...

Page 37: ...KROG WKH knees close together LQJ LJXUH RXU LH RQ WKH RRU IDFH XS ZLWK WKH OHJV EHQW 3ODFH RQH IRRW DFURVV WKH WKLJK RI WKH RSSRVLWH OHJ LQ WKH JXUH IRXU SRVLWLRQ 5HDFK IRU WKH OHJ RQ WKH RRU DQG SXO...

Page 38: ...t slightly in front Lower the heel of the back foot as far as comfortably possible keeping the knee VWUDLJKW 5HOHDVH WKH VWUHWFK E OLIWLQJ WKH KHHO DV KLJK DV FRPIRUWDEO SRVVLEOH DFK UHSHWLWLRQ RI WKH...

Page 39: ...WKH VDPH ZRUNRXW WR DIIHFW GLIIHUHQW PXVFOH JURXSV 7KH DGMXVWPHQW OHYHU FDQ VHW WKH DQJOH DQG UPQHVV RI WKH DFWLRQ DFFRUGLQJ WR WKH ZHLJKW RI WKH XVHU LV WKH ORZHVW FXVKLRQ VHWWLQJ DW IRU XQGHU OEV N...

Page 40: ...the wall outlet and machine power input Place the power cord in a secure location Initial Setup Adjust Date and Time XULQJ WKH UVW SRZHU XS WKH RQVROH ZLOO UHTXHVW WKH GDWH DQG WLPH IRU ZRUNRXW WUDFN...

Page 41: ...QG SXVK QWHU WR VHW each option Note 7R UHWXUQ WR WKH SUHYLRXV SURPSW SXVK WKH HIW RU DFN DUURZ EXWWRQ 7KH RQVROH GLVSOD VKRZV WKH UDVH RUNRXWV SURPSW DQG WKH FXUUHQW YDOXH 12 7R HUDVH DOO ZRUNRXWV IR...

Page 42: ...RUNRXW ZLOO VZLWFK EHWZHHQ DQ LQFUHDVHG LQWHQVLW 6SULQW SHULRG WR D VORZHU SDFHG FDWFK RXU EUHDWK WLPH SHULRG 5HFRYHU 7KLV VKLIW ZLOO EH UHSHDWHG IRU WKH WRWDO QXPEHU RI LQWHUYDOV 7KH RQVROH ZLOO FRXQ...

Page 43: ...WKH XVWRP EXWWRQ 7KH RQVROH ZLOO GLVSOD 5 6 7 86720 6 3XVK QWHU WR UHVHW RU 3 86 6723 WR exit reset option Starting a Workout 7R EHJLQ D ZRUNRXW 5HYLHZ WKH FXUUHQWO VHOHFWHG 8VHU 3UR OH 3XVK WKH 86 5...

Page 44: ...t and display the workout results 7R UHVWDUW RXU ZRUNRXW SXVK WKH 67 57 EXWWRQ RU EHJLQ SHGDOLQJ 7R HQG RXU ZRUNRXW SXVK 3 86 6723 DJDLQ 7KH RQVROH ZLOO GLVSOD RXU workout results 7KH RQVROH ZLOO DVN...

Page 45: ...GDWD WLPH GLVWDQFH DQG DYHUDJH KHDUW UDWH RU DQ HVWLPDWH RI DYHUDJH KHDUW UDWH LI WKDW GDWD LV XQDYDLODEOH 92 0D LV WKH PD LPDO R JHQ FRQVXPSWLRQ RI WKH DHURELF SK VLFDO WQHVV RI WKH LQGLYLGXDO DQG LV...

Page 46: ...verage average ORZ DYHUDJH Celebrations When a Celebration is earned the Console will make an audible sound display the name of the achievement and animate the lights in a certain sequence For every 1...

Page 47: ...WR WKH QH W RSWLRQ 7KH RQVROH GLVSOD VKRZV WKH FXUUHQW 9HUVLRQ 3XVK WKH 5LJKW EXWWRQ WR JR WR WKH QH W RSWLRQ 7KH RQVROH GLVSOD V WKH 6 211 7 12 SURPSW Note I RX ZDQW WR GLVFRQQHFW WKH OXHWRRWK WUDQV...

Page 48: ...achine to remove dust dirt or grime Clean the rails and surface of the rollers with a damp cloth SSO VLOLFRQH OXEULFDQW WR D GU FORWK DQG ZLSH WKH UDLOV WR HOLPLQDWH UROOHU QRLVH 6LOLFRQH OXEULFDQW LV...

Page 49: ...edal Left Crank Cover Outer Handlebar Shroud Left Upper Handlebar Left Static Handlebars Console Shroud 7UD Upper Shroud Left Upper Shroud 5LJKW Console Mast Collar 3LYRW 5RG Console Mast Front Stabil...

Page 50: ...GULHG RXW RU FDOORXVHG KDQGV FRQGXFWLYH HOHFWURGH FUHDP KHDUW UDWH FUHDP FDQ KHOS PDNH EHWWHU FRQGXFW 7KHVH DUH DYDLODEOH RQ WKH ZHE RU DW PHGLFDO RU VRPH ODUJHU WQHVV VWRUHV Static Handlebar If tests...

Page 51: ...p mode while in use Check electrical wall outlet Make sure unit is plugged into a functioning wall outlet Check connection at front of unit RQQHFWLRQ VKRXOG EH VHFXUH DQG XQGDPDJHG 5HSODFH DGDSWHU RU...

Page 52: ...pears a few minutes into a workout and normally will get progressively worse as the workout continues ROW WKDW FRQQHFWV WKH VZLQJ arms to the axle running through the console mast Loosen pivot rod bol...

Page 53: ...H SHULHQFH LQFUHDVHG energy levels 5 Tips for Long Term Success 1 HHS D IRRG ORJ LQFOXGLQJ KXQJHU OHYHOV DQG ZDWHU LQWDNH UHH RQOLQH IRRG ORJV DQG PRELOH DSSV DUH DYDLODEOH DW ZZZ P WQHVVSDO FRP DQG...

Page 54: ...DQG WKH PDOH SODQ SURYLGHV DERXW FDORULHV RI KLJK TXDOLW QXWULWLRQ WR QRW RQO KHOS RX ORVH ZHLJKW DQG IHHO JUHDW EXW JHW WKH PRVW RXW RI RXU FDORULHV 7KH YLWDPLQV PLQHUDOV DQG DQWLR LGDQWV IURP HDWLQ...

Page 55: ...YLHZ RI ZKDW DQ LGHDO GD ORRNV OLNH See Portion Size Guide for proper serving sizes smart carb SURWHLQ IDW Breakfast Lunch Dinner Snack 1 Snack 2 fruit smart carb protein healthy fat smart carb protei...

Page 56: ...hin Peanut butter Lunch Dinner Options Lean Protein Smart Carb Veggies Pork Loin Sweet Potato Green Beans Grilled or baked pork loin DNHG 6ZHHW 3RWDWR UHHQ HDQV KLFNHQ 6WLU U Flavor with 2 tablespoon...

Page 57: ...DSSURDFK WKDW ZRUNV EHVW IRU RX HUH DUH D IHZ H DPSOHV 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 DVH...

Page 58: ...sta 1 medium sweet or regular potato 2 corn tortillas 1 slice of bread or 2 light slices equaling 120 calories or less HQJOLVK PXI Q VDQGZLFK WKLQ RU KLJK EHU ZUDS FXS FRRNHG FXS UDZ JUDLQV PHGLXP VZH...

Page 59: ...like sausage bacon pepperoni and hot dogs to once a week or less 52 1 22 6 OO YHJHWDEOHV ZLWKRXW VDXFH OO IUXLW Grains and grain medleys 5 56 61 6 1 5 56 Q XQVDOWHG QXWV RU VHHGV LU SRSSHG RU OLJKW SR...

Page 60: ...come the plateau 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...

Page 61: ...Assembly Owner s Manual 61...

Page 62: ...Assembly Owner s Manual 62...

Page 63: ...ture or weather misuse mishandling accident natural disasters power surges A machine placed or used in a commercial or institutional setting This includes gyms corporations work places clubs tness cen...

Page 64: ...8010504 061518 F EN...

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