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Bowflex TREADCLIMBER TC200 Assembly & Owners Manual Download Page 40

Assembly / Owner’s Manual

40

Workout Log

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

Date

Shock 

Setting

Distance

Time

 

Calories

Average

Speed

Easy Step

™

 Shock label

Shock Setting:    

          12     11     10      9       8        7       6       5        4       3       2       1       0

(for reference only)

Summary of Contents for TREADCLIMBER TC200

Page 1: ...ASSEMBLY OWNER S MANUAL Manual en Español Latino Americano www support nautilus com TC200 ASSEMBLY OWNER S MANUAL TC200 ...

Page 2: ...ee Buy Back Guarantee Use this Manual as a guide to getting started on your TreadClimber workouts and for tips to keep your machine well maintained Yours in Health The Bowflex Family TableofContents To validate warranty support keep the original proof of purchase and record the following information Serial Number __________________________ Date of Purchase ____________________ To register your pro...

Page 3: ...r openings free of lint hair and the like 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 traffic and exposure to bystanders 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 mov...

Page 4: ...ing or jewelry This machine contains moving parts Do not put fingers feet or other objects into moving parts of the exercise equipment Always wear rubber soled athletic shoes when you use this machine Do not use the machine with bare feet or only wearing socks Because of how the Treadles and Walking Belts operate it is possible for extremely light weight flexible shoes or minimalist shoes to be ca...

Page 5: ...d possible injury A machine should never be left unattended when plugged in Unplug from outlet when not in use and before putting on or taking off parts Use this machine only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer This appliance is not intended for use by persons with reduced physical sensory or mental capabilities or lack of kno...

Page 6: ...ction manual before using WARNING Prior to use read and understand the Owner s Manual including all Warnings Inspect product before use Do not use if any parts are in need of repair Keep children and pets away from this machine at all times Not intended for use by anyone under 14 years of age This machine is for home use only Use caution when you use this equipment or serious injury can occur To p...

Page 7: ...rect grounding decreases the risk of electric shock The power cord is equipped with an equipment grounding conductor and must be connected to an outlet that is properly installed and grounded The electrical wiring must comply with all applicable local and provincial standards and requirements Incorrect connection of the equipment grounding conductor can result in a risk of electric shock Consult a...

Page 8: ...aker is GFI AFCI look for a test and reset button on them If they have the test and reset button it is a GFI AFCI outlet or circuit breaker Machine Mat The Bowflex TreadClimber Machine 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 discharge and reduces t...

Page 9: ...t Cover 13 1 Heart Rate Strap 5 1 Side Cover Right 14 1 Safety Key 6 1 Side Cover Left 15 1 Transport Handle 7 1 Hardware Card 16 2 Shock 8 1 Document Kit 17 1 Motor Cover 9 1 Power Cord Box2 Item Qty Description 18 1 Treadle Assembly DO NOT CUT the Shipping Strap or Shipping Zip Tie on the Treadle Assembly until instructed 1 3 9 17 16 15 8 7 14 13 18 12 11 10 5 4 6 2 Parts 1 17 16 15 14 13 18 12 ...

Page 10: ...ips Head Screw Self Tapping M4x16 Black D 16 Button Head Hex Screw M8x20 J 18 Phillips Head Screw M4x10 Black E 16 Lock Washer M8x14 K 16 Flat Washer M4x10 Black F 16 Flat Washer M8x18 Note Select pieces of Hardware have been provided as spares on the Hardware Card Be aware that there may be remaining Hardware after the proper assembly of your machine A B C D E F G H I J K 5 mm 2 13 mm recommended...

Page 11: ... person when doing the assembly steps involving these parts Do not do steps that involve heavy lifting or awkward movements on your own 1 Cut open the end of Box 2 and move the Treadle Assembly into your fitness area DO NOT CUT the Shipping Strap or Shipping Zip Tie on the Treadle Assembly until instructed ...

Page 12: ... and Release the Pull Cable from the Back of the Base Assembly Note Hardware is pre installed and not on Hardware Card Do not fully tighten until all hardware has been installed Place the Pull Cable forward along the inside of the Base Assembly 12 15 X2 5 mm ...

Page 13: ...anual 13 B A X4 13 mm C 3 Place the Treadle Assembly on the Base Assembly Cut and Remove the Shipping Strap and then Secure to the Base Assembly Note Be sure not to pinch the Pull Cable when placing the Treadle Assembly ...

Page 14: ...oved for clarity 4 Attach the Pull Cable to the Lower Input Output Cable and Route It through the Right Side of the Base Assembly Note Be sure to route the cable through the side opening of the Base Assembly Do not crimp the Lower I O Cable ...

Page 15: ...Assembly Owner s Manual 15 11 5 Route the Lower I O Cable through the Right Upright Note Do not crimp the I O Cable ...

Page 16: ...ep may require two people Do not fully tighten until all hardware has been installed In order to avoid possible serious injury when inserting the tube ends onto the Base Assembly be careful to avoid fingers or hands being caught or pinched Be sure the excess length of the I O Cable goes into the Upright and does not get crimped ...

Page 17: ...dlebar Assembly Note Do not crimp the Cables Place a clean towel or blanket under the Console Assembly to protect it In order to avoid possible serious injury when inserting the tube ends into the Console Assembly be careful to avoid fingers or hands being caught or pinched 1 2 G H 5 mm X4 B ...

Page 18: ...d possible serious injury when inserting the tube ends onto the Uprights be careful to avoid fingers or hands being caught or pinched Be sure the excess length of the I O Cable goes into the Upright and does not get crimped Note Do not crimp the Cables Hand tighten this hardware first until inner bolt holes align ...

Page 19: ...en Treadles Note The settings decal on the Shocks must be up with the arrows facing to the rear of the machine Attach to Uprights before the Treadles The Treadles do not have a locking mechanism and can move freely Take care not to allow harm or injury to occur when lifting the Treadles ...

Page 20: ...Assembly Owner s Manual 20 17 X2 2 I 10 Attach the Motor Cover to the Base Assembly Note Be sure the safety tabs on the Motor Cover snap onto the Base Assembly ...

Page 21: ...Assembly Owner s Manual 21 11 Attach the Side Covers to the Treadle Assembly Note Do not fully tighten until all hardware has been installed 5 6 J K X10 2 J X2 2 ...

Page 22: ...Assembly Owner s Manual 22 12 Attach the Pivot Covers to the Treadle Assembly Note Do not fully tighten until all hardware has been installed 4 4 2 X4 J K ...

Page 23: ...embly Owner s Manual 23 3 X2 2 J K 13 Pivot the Rear Cover onto the Treadle Assembly and Install the Hardware Note Be sure the safety tabs on the upper inside of the Rear Cover snap onto the Base Assembly ...

Page 24: ...Assembly Owner s Manual 24 14 Cut the Shipping Zip Tie from between the Treadles ...

Page 25: ... If you connect the machine to an outlet with GFI ground fault interrupt or AFCI arc fault circuit interrupt machine operation can cause the circuit to trip 16 Final Inspection Inspect your machine to ensure that all fasteners are tight and components are properly assembled Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner s Ma...

Page 26: ...all physically fit and able to move the machine safely Place the machine on a clean hard level surface free from unwanted material or other objects that may hamper your ability to move freely A rubber mat should be used below the machine to prevent the release of static electricity and protect your flooring For safe storage of the machine and to prevent unsupervised operation of the machine always...

Page 27: ... Adjustment Bolt Easy Step Shock Treadle Transport Handle Leveler Side Foot Support Platform Console Media Tray Bottle Holder Handlebars Safety Key Port Walking Belt Guide Walking Belt Transport Wheel Power Switch Contact heart Rate Sensors USB Port ...

Page 28: ... will light up to indicate it is available Programbuttons Push to select one of the workout Programs The Active Program Display on the Console will show the selected Program ZoneIndicatorLight The Zone Indicator Light displays a color to easily inform the User which heart rate zone is current from light green to red if no heart rate data is detected during a workout light purple or if the Console ...

Page 29: ...complete WorkoutSegmentdisplay The Workout Segment display shows graphically where the user is in the workout Each segment of the display is based on the goal units of the workout Each segment equals 1 calorie 8 seconds or 0 1 miles km The 500 icons will be activated when the calorie value is more than 500 calories Two 500 icons are available for each Workout USBicon The USB icon is displayed when...

Page 30: ...er profile Drinkdisplay The Drink display is a reminder to stay hydrated during an extended workout 500 icon Graphically shows that the calorie goal workout has an additional 500 calories Two 500 icons are available for each workout FitnessScoredisplay The display shows the current Fitness Score for the selected User At the end of a workout if the Fitness Score has increased an upward arrow icon w...

Page 31: ...devices visit www treadclimber com howto SoftwareFitnessApp BowflexTreadClimber The Bowflex TreadClimber Software App syncs with your fitness machine to track total time calories burned and distance while saving every workout for quick reference Plus it automatically syncs your workout data to Bowflex Connect and MyFitnessPal to make hitting your daily calo rie goal easier than ever Track your res...

Page 32: ...when convenient for you Bowflex Connect allows for a workout value to be selected and have it graphed for weekly monthly or yearly comparison review If using a Bluetooth Smart device to import workout results to Bowflex Connect 1 Sign in to Bowflex Connect to instantly sync your workout data with it Once you have an account your Workouts will be uploaded to Bowflex Connect immediately after a work...

Page 33: ...g does not move enough to fully cushion your steps adjust the dial setting toward the Maximum counter clockwise setting allowing more Treadle movement If you find that the Shock setting allows too much Treadle travel adjust the dial toward the Minimum clock wise setting until you are comfortable with the amount of travel Although the settings dial can move continuously in either direction it is re...

Page 34: ...lways remove the transmitter before you clean the chest strap Clean the chest strap regularly with mild soap and water and thoroughly dry it Re sidual sweat and moisture may keep the transmitter active and drain the battery in the transmitter Dry and wipe clean 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...

Page 35: ...ult has an at rest heart rate of approximately 72 BPM where as 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 burn fat and improve your cardiovascular system Physical condi tions vary therefore your individual HRZ could be several beats higher or lower than what is shown The most efficient procedure to bur...

Page 36: ...kout times unless it is absolutely necessary Make a commitment to a family member friend or spouse and encourage each other to stay on track each week Leave messages with friendly reminders to be consistent and keep each other accountable Make your workouts more interesting by alternating between steady state single speed workouts and interval training varied speed workouts The TreadClimber fitnes...

Page 37: ...ce with one hand if necessary Straighten the knee as far as comfortably possible Release the stretch by bending the knee Each rep etition 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 Twist Stand with the feet shoulder width apart Bend the elbows hold the arms out to the sides Twist the upper...

Page 38: ... speed to a challenging but comfortable speed you can hold for most of your work out For example holding a 3 0 MPH walking 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 involv...

Page 39: ...t reflects your current fitness level With each of these sample workout schedules do not move on to the next week until the current week feels easier and comfortable Beginner Week 1 Week 2 Week 3 Week 4 Week 5 Workout 1 Steady State Steady State Steady State Interval Training Interval Training Workout 2 Steady State Steady State Interval Training Steady State Steady State Workout 3 Steady State St...

Page 40: ...log to track your workouts and progress Tracking your workouts helps you stay motivated and achieve your goals Date Shock Setting Distance Time Calories Average Speed Easy Step Shock label Shock Setting 12 11 10 9 8 7 6 5 4 3 2 1 0 for reference only ...

Page 41: ...o 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 it 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 ...

Page 42: ...tly in front 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 ...

Page 43: ... the Remote Heart Rate Monitor directions 6 Switch on the power Power is now supplied to the motor and Console 7 Straddle the belts and stand on the Side Foot Support Platforms Put the Safety Key into the Safety Keyhole and clip the Safety Key cord to your clothing Examine the Safety Key and be sure it is connected to the Console correctly Always attach the Safety Key Clip to your clothing during ...

Page 44: ...play shows the SET TIME prompt with the default time setting The hour value will be the currently active vales flashing Push the Increase Decrease buttons to adjust the currently active value flashing Push the Left Right buttons to change which segment is the currently active value hour minute AM or PM 4 Push ENTER to set The Console goes to the Power Up Mode screen Note To adjust these settings a...

Page 45: ...een for two seconds and then will go to the Power Up Mode screen Workout Programs The TreadClimber cardio machine is equipped with a variety of workouts to keep you engaged Each workout has an adjustable Goal except for the Just Walk program After selecting a workout push the Increase or Decrease buttons to adjust the Goal before starting the workout When the workout begins the total number of seg...

Page 46: ... Console will also show the current Interval and how many Intervals need to be completed 01 08 is the first Interval of a total of eight Intervals The SPEED UP period of an Interval Workout is a suggested workout level increase and should only be followed if your physical fitness level allows Note When the User adjusts the Walking Belt speed the Current Interval Mode display will shift from SPEED ...

Page 47: ...at 1 0 mph kph To adjust the speed of the Walking Belt push the Speed Increase or Decrease button to adjust by 0 1 mph kph increments Push and hold down the Speed Increase or Decrease button to adjust the increments quickly Use the Quick Speed buttons to rapidly adjust the speed of the Walking Belt The Quick Speed buttons adjust the Walking Belt by 0 5 mph kph increments Pausing or Stopping a Work...

Page 48: ...minimum of 10 minutes or 1 mile 1 6 km of distance is done during a workout If no heart rate is supplied an approximation based on the User Profile will be used to calculate the score The Fitness Score may change only slightly for a User that performs the same length of workout at a similar intensity level However if that same User were to increase intensity over the same length of a workout their...

Page 49: ...0 minutes in a week available once every 7 days the first day being the first workout To review achieved Awards at a later time export and upload the workout to your account at bowflexconnect com The list of achieved Awards will be provided with the workout results Workout Complete Results When the goal of a workout is achieved the Console will display Workout Complete for two seconds and then bri...

Page 50: ...ed 6 The Console display shows the current Software Version 7 Push the Right button to go to the next option 8 The Console display shows the current MCB Version 9 Push the Right button to go to the next option 10 The Console display shows the VIEW ERROR MESSAGES prompt Push the ENTER button to select this option The Console display shows ERROR VERSION X Push the Right arrow button to view the erro...

Page 51: ...Mode screen 19 Push the Right button 20 The Console displays the BLE FW UPGRADE prompt Note If you have an update for the Bluetooth Low Energy also called Bluetooth Smart system insert the USB Flash Drive with the update file into the Console Push the Increase Decrease buttons to select the BLE FW UPGRADE YES option and push ENTER The Console will display SAVING and then REMOVE USB when it is safe...

Page 52: ...a dry cloth Do not let any liquid get below the belts or into the Base Frame Monthly Make sure all bolts and screws are tight Tighten if necessary NOTICE Do not clean with a petroleum based solvent or an automotive cleaner Be sure to keep the Console free of moisture Walking Belt and Deck Lubrication The TreadClimber machine is equipped with a low maintenance deck and belt system Belt friction can...

Page 53: ...Walking Belts may need to be loosened to allow for access during lubrication Consult the Adjusting the Walking Belts procedure if necessary 3 Connect the power cord back into the machine and then into the wall outlet 4 Stay to one side of your machine 5 Switch on your machine and start the belts at the slowest speed Let the belts operate for approximately 15 seconds 6 Switch off your machine 7 Tak...

Page 54: ...in full turn increments If the belt tracks too far to the left do the same thing on the left adjustment bolt Note Do not turn the bolts counterclockwise when you adjust the belt alignment Belt Tension Check Check the belt tension only when the machine is unplugged From the belt s midpoint a correctly tensioned belt should only have an inch of give To check pull the belt upward at its midpoint and ...

Page 55: ...bay Remove the cover and battery 2 When replacing the battery insert it in the battery bay with the symbol facing up 3 Reinstall the cover on the strap 4 Discard the old battery Dispose of in accordance with local regulations and or at approved recycling centers 5 Inspect your chest strap to ensure function Do not use until the equipment has been fully assembled and inspected for correct performan...

Page 56: ...l 56 Maintenance Parts Shock Power Cord Safety Key Heart Rate Strap Rear Cover Treadle Assembly Base Right Upright Left Upright Motor Cover Console Handlebar Assembly Handle Right Side Cover Left Side Cover Shock Pivot Cover ...

Page 57: ...ent Screw Walking Belt Adjustment Bracket Front Roller Lower Walking Belt Guide Treadle Stop Drive Belt Drive Motor Walking Belt Guide IGUS Bushing A C Inlet Rear Roller Motor Control Board Right Side Foot Platform Maintenance Parts Treadle Assembly ...

Page 58: ...ce chest strap transmitter HR receiver If chest strap is known to work with other devices and no sources of interfer ence are present or console has been tested with a Pulse Simulator and is not receiving the signal contact Customer Care for replacement HR receiver Walking belt misalignment Rear belt guides Belts should ride on top of walking belt guides at the outside edge of treadles Tracking ad...

Page 59: ...chine If error persists contact Customer Service for further as sistance Console displays ERROR MOTOR BOARD followed by CONTACT SUPPORT Motor Control Board Contact Customer Service for further assistance Console displays ERROR OVERLOAD followed by COOL DOWN 20 MIN Motor Covers Cycle power off and allow the machine to cool down for at least 20 minutes Be sure the Motor Cover vents are free of debri...

Page 60: ...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 Free online food logs and mobile apps are available at www myfitnesspal com and www loseit com 2 Weigh and or take measurements weekly no more and no less Weighing weekly rather than daily or every other day is best You ll track your progress ...

Page 61: ...ale 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 vitamins minerals and antioxidants from eating mostly whole foods help sup port optimal health These calorie levels will result in healthy weight loss for the majority of people Keep in mind that everyone s metabolism is very different depending ...

Page 62: ...rview 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 protein veggies smart carb protein healthy fat smart carb protein veggies ...

Page 63: ...ut 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 teriyaki sauce Chicken breast or boneless skin less thigh Brown or wild rice Mixed stir fry vegetables fresh or frozen Steak Tacos with Side Salad 3 for males 2 for females Top with salsa cilantro and s...

Page 64: ...e 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 Based on each of the meal options listed above a typical 3 day plan could look like this Day 1 Day 2 Day 3 Breakfast Egg muffin Power yogurt parfait Fruit nut oatmeal Snack 1 Apple with almonds Nut T...

Page 65: ...w 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 wrap 1 2 cup cooked 1 4 cup raw grains 1 2 medium sweet potato 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 w...

Page 66: ...ausage 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 or light popcorn Edamame in the pod Energy bars Crackers Hummus Tips Limit crackers pretzels and chips to 2 3 servings per week Always pair with protein such as hummus cheese or nuts Look for energy...

Page 67: ...ateau 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 Have a non food reward for each goal you hit 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 to stay motiva...

Page 68: ...Assembly Owner s Manual 68 ...

Page 69: ...Assembly Owner s Manual 69 ...

Page 70: ... 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 piece of paper with your name address and phone number or copies of your original invoice should be placed in each box of merchandise e Your RMA number is time sensitive Your shipment must be post marked ...

Page 71: ... use by its members customers employees or affiliates Damage caused by exceeding maximum user weights as defined in Products Owner s Manual or on the warning label Damage due to normal usage and wear and tear This warranty does not extend to any territories or countries outside the United States and Canada How to Obtain Warranty Support For Products purchased directly from Nautilus Inc contact the...

Page 72: ...8007952 050116 D EN ...

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