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Bowflex Treadmill 10, Assembly & Owners Manual, Page: 1 / 66

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Bowflex Treadmill 10 Assembly & Owners Manual Download Page 1

Treadmill 10

 / Treadmill 25

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ASSEMBLY / OWNER’S MANUAL

Summary of Contents for Treadmill 10

Page 1: ...Treadmill 10 Treadmill 25 ASSEMBLY OWNER S MANUAL ...

Page 2: ... Co Ltd Room 1701 1702 1018 Changning Road Changning District Shanghai China 200042 www nautilus cn 86 21 6115 9668 outside U S www nautilusinternational com Printed in China 2020 Nautilus Inc Bowflex the B logo JRNY Nautilus and Schwinn are trademarks owned or licensed by Nautilus Inc registered or otherwise protected by common law in the U S and other countries Android Google Play and Nut Thins ...

Page 3: ...h medical conditions where those conditions may impact the safe operation of the treadmill or pose a risk of injury to the user Do not drop or put objects into any opening of the machine Never operate this treadmill with the air openings blocked Keep the air 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 ...

Page 4: ...t all power before servicing this machine Do not operate this machine outdoors or in moist or wet locations Keep at least 0 6 m 24 on each side of the machine and 2 m 79 behind the machine clear This is the recommended safe distance for access and passage around and emergency dismounts from the machine Keep third parties out of this space when machine is in use Do not over exert yourself during ex...

Page 5: ...e Bowflex Treadmill 10 machine in English and French Canadian Serial Number and Product Specification WARNING Moving parts can crush and cut Keep guards in place Lock out power before servicing WARNING HAZARDOUS VOLTAGE Contact may cause electrical shock or burn Turn off and lock out power before servicing REVISIONS ECO REVISION REV DESCRIPTION APPROVED DATE A DRAWING RELEASE B CHANGED SIZE 8 17 0...

Page 6: ...ld be used only until a properly grounded outlet can be installed by a qualified electrician The tab for the grounding screw must be connected to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw EarthingInstructions for a 220 240V AC system This product must be electrically earthed If a malfunction occurs correct...

Page 7: ...emergency When the key is removed while the machine is in operation it will stop quickly which could cause the loss of balance and possible injury For safe storage of the machine and to prevent unsupervised operation of the machine always remove the Safety Key and disconnect the power cord from the wall outlet and the AC input Place the power cord in a secure location The Console will display SAFE...

Page 8: ... 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 the possibility of display errors If possible put your Bowflex Machine Mat in your selected workout area before you begin assembly To order the optional machine mat contact Customer Service if purchased in US Canada or your local distr...

Page 9: ...ly 17 1 Power Cord 5 1 Tray 18 1 Pivot Cover Left 6 1 Crossbar 19 1 Upright Support Left 7 1 Base Shroud Right 20 1 Upright Left 8 1 Inner Junction Cover Right 21 1 Handlebar Assembly Left 9 1 Outer Junction Cover Right 22 1 Base Shroud Left 10 1 Upper Handlebar Assembly Right 23 1 Inner Junction Cover Left 11 1 Handlebar Assembly Right 24 1 Outer Junction Cover Left 12 1 Upright Right 25 1 Upper ...

Page 10: ...elect 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 6mm 2 Tools Included DO NOT CUT the Shipping Strap on the Base Assembly until it has been placed face up as shown in the appropriate work space When moving the Deck Assembly be sure to grasp the sides of it Do not grasp the Walking Deck ...

Page 11: ...nual 11 1 Attach the Uprights to the Base Assembly and then Connect the Console Cables from the Base Assembly to the Right Upright Note Do not crimp cables Do not fully tighten Hardware until instructed 20 16 12 A B C X6 ...

Page 12: ...ssbar and Pivot Shrouds to the Frame Assembly Note Do not crimp cables Do not fully tighten the Crossbar hardware until instructed A right R decal has been applied to the right side of the Crossbar to assist with assembly 6 A B C X4 13 D 2 X4 18 ...

Page 13: ...ome components of the machine can be heavy or awkward Use a second person when doing the assembly steps involving these parts Do not do steps that involve heavy lifting or awkward movements on your own Note Do not crimp the Cables Do not fully tighten Hardware until instructed 4 A B C X6 ...

Page 14: ...tach the Upright Supports to the Frame Assembly and Fully Tighten All Hardware Note Install the lower hardware first and then tighten the hardware in the order of and Fully tighten all Hardware from previous steps 19 14 A B C 6mm X6 ...

Page 15: ...sure not to pinch the cables from the Upper Handlebars through the Side Handlebars during assembly Do not crimp the Cables Be sure that the Upper Handlebars are fully inserted A right R and left L decal have been applied to these parts to assist with assembly 21 25 10 11 A B C 6mm X4 SPEED INCLINE SPEED INCLINE ...

Page 16: ...Assembly Owner s Manual 16 6 Attach the Handlebar Assemblies to the Console Base Assembly Note Do not crimp the Cables A B C 6mm X6 ...

Page 17: ...al 17 7 Attach the Base Shrouds and Outer Junction Covers to the Frame Assembly Note Be sure that the Right Base Shroud hides the Cable Connectors If necessary push the Cable further into the Right Upright 9 24 22 7 D 2 X2 ...

Page 18: ...Assembly Owner s Manual 18 8 Attach the Inner Junction Covers to the Frame Assembly 8 23 2 X6 E ...

Page 19: ...Assembly Owner s Manual 19 9 Attach the Crossbar Tray to the Frame Assembly 5 ...

Page 20: ...Assembly Owner s Manual 20 10 Route the Cables through the Console Mast and then Attach the Console Mast to the Frame Assembly Note Do not crimp the Cables F B C 6mm X2 3 ...

Page 21: ...esponding end connector with that many openings Be sure to fully connect the cable connectors Hardware is not supplied on the Hardware Card a Place the Console onto the Console Mast and route the Cables through and out of the Console Mast b Fully pivot the Console Assembly downward and secure it to the Console Mast Note Do not crimp the Cables c Connect the Cables ...

Page 22: ...bles down into the Console Mast in the following order 1 White Connector 2 Large Black Connector 3 Small Black Connector Note Push the Connectors into the Console Mast until the Cable from the Console Assembly is taut or not loose 11 Route the Console Cables and Attach the Console Assembly continued ...

Page 23: ...Assembly Owner s Manual 23 12 Attach the Console Rear Cover to the Frame Assembly 1 ...

Page 24: ...the Power Cord and Safety Key to the Frame Assembly Connect this machine to a properly grounded outlet only see Grounding Earthing Instructions Note When ready to operate the machine be sure to turn on the power with the Power Switch 17 15 ...

Page 25: ... on the Agree button The Console will update the software e With a Wifi connection established tap on Back f Tap on Get Started g The Console will display the options screen Choose Log In or Create Account Follow the prompts to register your new fitness machine When registration is completed your fitness machine is now ready for use Note The Bowflex machine must be registered using a Wifi connec t...

Page 26: ...g Deck not folded Rotating or moving parts can pinch resulting in personal injury 5 Make sure that there is safe clearance around on and above your treadmill Make sure there is no object to spill or cause blockage from the fully folded position Be sure there is adequate height clearance for the raised deck 6 With your right hand push and hold down the Walking Deck Release Button Using the lifting ...

Page 27: ...hen moving this machine Do not move the machine with bare feet or only wearing socks Do not use the Console or lifted Walking Deck to pivot or move the tread mill Injury to you or damage to the machine can occur Keep clear of the movement path of the lifted Walking Deck 9 Grasping the Side Handrail and the front of the Upright safely roll the treadmill to the desired location The treadmill is heav...

Page 28: ...ate height clearance taking into consideration the height of the user and the maximum incline of the deck 2 Make sure there is no object on or around the treadmill to spill or cause blockage from the fully unfolded position 3 Slightly push the walking deck toward the console With your right hand push and hold down the Walking Deck Release Button and pull the walking deck away from the console Once...

Page 29: ...Belt Your treadmill comes equipped with a durable high quality walking belt designed to provide many hours of reliable service The walking belt on a treadmill that has not been operated for a length of time either in factory packaging or after assembly can exhibit a thumping noise when started This is due to the belt taking on the curve of the front and rear rollers This is a common occurrence and...

Page 30: ...xercising immediately Bluetooth Heart Rate Armband Console Tiltable Upright Tray Incline Controls Water Bottle Holder USB Port Side Handlebar Contact Heart Rate CHR Sensors Fan Emergency Safety Key Port Side Foot Support Rails Walking Belt and Deck Lift Handle Walking Deck Release Button Base Leveler Transport Wheel Dampener Motor Cover Power Inlet Fuse Power Switch Media Shelf Speed Controls Fron...

Page 31: ...ey are not intended for customer use The Power button turns off the backlight on the Console so it appears off but the electronics are still on JUST FOR YOU tab After logging in the Just For You tab is the starting or home screen for your machine Guided adaptive workout options and educational videos are presented here encouraging you on your fitness journey Tap on any of the available options to ...

Page 32: ...ganized by time FAVORITES tab Quick access to your favorite content To add an option to your Favorites tab tap on the heart icon in the upper right corner LEARN tab Provides educational videos and key feature information about fitness Recommended Workouts Recommended workouts are based on your current fitness level past workouts and selected time and difficulty settings Tap on a Suggested Workout ...

Page 33: ...can provide a negative or declined level to the Walking Deck Pre SetInclinebuttons Selects an incline setting for the Walking Deck SpeedControlbuttons The Speed Control buttons are used to Increase and Decrease and the speed of the Walking Deck Pre SetSpeedbuttons Selects a speed setting for the Walking Belt STARTbutton Push to start the currently selected workout Program or resume a paused workou...

Page 34: ... Maximum Burn Rate marker The Maximum Burn Rate marker is an indicator that shows the highest rate of calorie burn achieved during the current workout Burn Rate Target range The Burn Rate Target range is based on the selected User Profile A range of Burn Rate segments are activated during an Interval workout The intensity of the range is based on the Workout Profile display Note For a more exact c...

Page 35: ... will increase HeartRate The Heart Rate metric shows your heart beats per minute The heart icon will flash when acquiring the rate With a stable reading the icon will be shown as solid The heart rate displayed is an approximation and should be used for reference only Speed Speed shows your current speed in miles MI or kilometers KM per hour to one decimal e g 3 4 MI Pace Average Average Pace is no...

Page 36: ...the protective cover if provided from the Heart Rate Sensor before use Bluetooth Heart Rate Armband A Bluetooth Heart Rate Armband is provided with your fitness machine To use the Bluetooth Heart Rate Armband follow the instructions that were included with the Armband If you have a pacemaker or other implanted electronic device consult your doctor before using a Bluetooth armband or other Bluetoot...

Page 37: ...onsole will now validate the heart rate Many factors influence the ability of the sensors to detect your heart rate signal Movement of the upper body muscles including arms produces an electrical signal muscle artifact that can interfere with pulse detection Slight hand movement while in contact with the sensors can also produce interference Calluses and hand lotion may act as an insulating layer ...

Page 38: ... rate the more fat your body will burn Fat Burning Target Heart Rate 20 24 FAT BURNING TARGET HEART RATE Heart Rate BPM beats per minute Age 25 29 0 50 100 150 200 250 30 34 35 39 40 44 45 49 50 54 55 59 60 64 65 69 70 196 191 186 181 176 171 166 161 156 151 146 167 162 158 154 150 145 141 137 133 128 126 Maximum Heart Rate Target Heart Rate Zone keep within this range for optimum fat burning 118 ...

Page 39: ... schedule meetings or appointments Select specific days and times each week and try not to change your workout times 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 work...

Page 40: ...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 41: ...ate workout involves slowly increasing your workout 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 Tr...

Page 42: ...State Workout 3 Steady State Steady State Steady State Interval Training Interval Training Intermediate Week 1 Week 2 Week 3 Week 4 Week 5 Workout 1 Steady State Steady State Interval Training Steady State Interval Training Workout 2 Steady State Interval Training Steady State Interval Training Steady State Workout 3 Steady State Steady State Interval Training Steady State Interval Training Advanc...

Page 43: ...y Owner s Manual 43 Workout Log Use this log to track your workouts and progress Tracking your workouts helps you stay motivated and achieve your goals Date Distance Time Calories Average Speed Average Incline ...

Page 44: ...ees 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 in front of t...

Page 45: ...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 46: ...earn tab for more information about your options GettingStarted Consult a physician before you start an exercise program Stop exercising if you feel pain or tightness in your chest become short of breath or feel faint Contact your doctor before you use the machine again Use the values calculated or measured by the machine s computer for reference purposes only Place the machine on a clean hard lev...

Page 47: ...le beep countdown unless the machine has been muted Always use the handlebars to step on or off the treadmill or when the incline or speed change To perform an emergency dismount grab onto the Front or Side Handlebars and safely step onto the Side Foot Platforms Bring the Walking Belt to a stop and carefully step off the machine Note Your treadmill comes equipped with a durable high quality walkin...

Page 48: ... workout results 3 To restart your workout push the START button To end your workout push PAUSE STOP again 4 After the workout the Console will display your workout results 5 Tap Continue 6 The Console will go to the overview of the Latest Workout of the Journal tab Power Off and Restart the Machine Note When active the Bowflex machine checks for software updates and installs them If the machine i...

Page 49: ...s recommended that a qualified service technician is used to flip the Walking Deck After each workout use a damp cloth to wipe your machine and Console free of moisture Note Avoid excessive moisture on the Console Weekly Check for smooth roller operation Wipe the machine to remove dust dirt or grime Do not remove the Motor Cover as dangerous voltages and moving parts are present The components are...

Page 50: ...the treadmill and may need realign ment NOTICE Too much tension on the belt causes unnecessary friction and wears the belt motor and electronics Aligning the Walking Belt The walking belt should be centered on your treadmill at all times Running style and a non level surface can cause the belt to move off center Minor adjustments to the 2 bolts at the rear of the treadmill are necessary when the b...

Page 51: ... use a 100 pure silicone lubricant Do not use a degreaser like WD 40 as this could seriously impact performance We can recommend that you use the following 100 pure silicone available at most hardware and auto parts stores Lube N Walk Treadmill Lubrication Kit available from your local specialty fitness dealer or Nautilus Inc Silicone lubricant is not intended for human consumption Keep out of rea...

Page 52: ...Handlebar Right Side Handlebar Left Right Upright Left Upright Left Base Shroud Right Base Shroud Base Assembly Power Cord Safety Key Upright Brace Left Console Mast Console Base Assembly Upper Handlebar Right Upper Handlebar Left Upright Brace Right Outer Junction Cover Right Outer Junction Cover Left Inner Junction Cover Left ...

Page 53: ... Inlet Motor Control Board Side Foot Platform Fuse Power Switch Transport Wheel Deck Cushioner Incline Adjuster Walking Belt Adjustment Screw Leveler Walking Belt Motor Cover Deck Lift Shock Assembly Rear Roller Deck Release Button Rear Roller Cover Transport Handle Base Support Leveler ...

Page 54: ...sole display is cracked or otherwise damaged Replace Console if damaged If the above steps do not resolve the problem contact Customer Service if inside US Canada or your local distributor if outside US Canada Unit operates but Bluetooth Heart Rate HR not displayed Bluetooth HR device Fully charge HR device and activate Be sure any protective cover has been removed from HR sensors Make sure sensor...

Page 55: ...er to the procedure for adjusting belt tension in this manual Belt stops moving while in use Safety key Plug Safety Key into Console See Emergency Stop Procedure in the Impor tant Safety Instructions section Motor overload Unit may be overloaded and draw too much current which causes power to turn off to protect motor Refer to maintenance schedule for belt lubrication Make sure the walking belt te...

Page 56: ... 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 and keep yours...

Page 57: ...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 58: ...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 59: ...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 60: ...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 61: ...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 62: ...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 63: ...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 64: ...Assembly Owner s Manual 64 ...

Page 65: ... stated in the Product Documentation 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 placed or used in a commercial or institutional setting This includes gyms corporations work places clubs fitness centers and any public or private entity that has ...

Page 66: ...8025082 071520 A EN ...

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