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Bowflex Treadmill 18, Assembly & Owners Manual

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Bowflex Treadmill 18 Assembly & Owners Manual Download Page 40

Assembly / Owner’s Manual

40

Dynamic Heel Drop

Place the ball of one foot on the edge of a step or staircase. 

Place the other foot slightly 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

Summary of Contents for Treadmill 18

Page 1: ...Treadmill 7 Treadmill 18 ASSEMBLY OWNER S MANUAL ...

Page 2: ...oom 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 are trade...

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: ...ar of the machine Disconnect 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 ov...

Page 5: ...sh 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 09 12745 12247 DLOVELY DLOVELY 120mm 30 ...

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: ...eep 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 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 loc...

Page 9: ... Left 7 1 Junction Cover End Cap Right 17 1 Power Cord 8 1 Lower Junction Cover Right 18 1 Safety Key 9 1 Upper Junction Cover Right 19 1 Document Kit Hardware Card 10 1 Tray 20 1 Heart Rate Armband DO NOT CUT the Shipping Strap or Shipping Zip Tie on the Treadle Assembly until instructed When moving the Deck Assembly be sure to grasp the sides of it Do not grasp the Walking Deck Release Button Pr...

Page 10: ... M3 9x16 Black C 26 Lock Washer M8x18 Black G 2 Pan Phillips Head Screw M5x10 Black D 20 Flat Washer M8x18 Black 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 6mm 2 Tools Included DO NOT CUT the Shipping Strap on the Base Assembly until it has been placed face up as shown in t...

Page 11: ...embly Owner s Manual 11 1 Connect the Input Output I O Cables and Attach the Uprights to Frame Note Do not crimp cables Do not fully tighten Hardware until instructed 14 15 A D C X4 B D X4 C 12 6 m m 6 m m ...

Page 12: ...l 12 2 Attach the Crossbar to the Frame Assembly Note Do not crimp cables Do not fully tighten Hardware until instructed A right R decal has been applied to the right side of this part to assist with assembly 11 A D C X4 6mm ...

Page 13: ...Assembly Owner s Manual 13 3 Place the Lower Junction Covers onto the Uprights Note Do not let the Console Cables to fall into the Right Upright 8 5 ...

Page 14: ...Assembly Owner s Manual 14 4 Connect the Cables and Attach the Console Assembly Note Do not crimp the Cables 6 m m D A X4 C 1 6 m m A C E X4 ...

Page 15: ... m A C E 5 Fully Tighten All Hardware from Previous Steps Note Do not crimp the Cables 6 Attach the Side Handlebars through the Junction Cover End Caps to the Frame Assembly Note A mark has been applied to all right R and left L parts to assist with assembly ...

Page 16: ...ner s Manual 16 7 Snap the Upper and Lower Junction Covers into Place and Secure with Hardware to the Frame Assembly Note A mark has been applied to all right R and left L parts to assist with assembly 9 2 F X4 2 ...

Page 17: ...Assembly Owner s Manual 17 8 Attach the Crossbar Tray to the Frame Assembly 10 ...

Page 18: ...Assembly Owner s Manual 18 9 Attach the Base Shrouds to the Frame Assembly 16 13 2 G X2 ...

Page 19: ...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 18 ...

Page 20: ...ion Once the initial registration and configuration is completed the machine can be operated without a Wifi connection However only the basic workouts and functions will be available for use All coaching custom workouts Explore The World virtual outdoor immersive runs and trainer lead workout videos are only available through a Wifi connection with a JRNY membership h The Console will display the ...

Page 21: ...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 22: ...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 23: ...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 24: ...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 25: ...l faint stop exercising immediately Console Upright Tray Incline Controls Water Bottle Holder Storage Tray USB Port Side Handlebar Ergo Bar Contact Heart Rate HR Sensors Fan Emergency Safety Key Port Side Foot Support Rails Walking Belt and Deck Lift Handle Walking Deck Release Button Lift Shock under Walking Deck Base Leveler Transport Wheel Dampener Motor Cover Power Inlet Fuse Power Switch Spea...

Page 26: ...ab Workouts and the JUST FOR YOU tab Console Display The Console Display home page includes convenient access to basic features such as manual and standard workout programs Everything can be controlled with a simple touch of the Display Just touch the Display to make a selection start a workout or to simply wake up the Console Note The buttons on the back of the Console are for factory reset and r...

Page 27: ...ine angle of deck can occur during workouts and be attentive in order to avoid loss of balance and possible injury EXPLORE THE WORLD tab The Explore The World workouts allow you to run through virtual outdoor destinations with the angle of the walking deck adjusting to the terrain Note A Wifi connection with a JRNY membership is required to do the Explore The World workouts Exercise on this machin...

Page 28: ...d edit your User Profile details settings and JRNY membership information Status LED The Status LED shows if the Console is activated and starting up operating correctly LED is on or if the Console is experiencing an error LED blinks 3 times To reset the Console during an error disconnect the power to the machine for 30 seconds and reconnect it InclineControlbuttons The Incline Control buttons are...

Page 29: ...mum 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 calori...

Page 30: ...iring 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 not shown on the Metrics Bar but is displayed with the workout results InclineandSpeedControls The Incline and Speed C...

Page 31: ...onic device consult your doctor before using a Bluetooth armband or other Bluetooth heart rate monitor Note Be sure to remove the protective cover if provided from the Heart Rate Sensor before use 1 Put the Bluetooth Heart Rate Armband onto the upper portion of your forearm 2 Confirm that the Bluetooth wireless connection is active on the machine If the Bluetooth icon is blue then it is active If ...

Page 32: ...enerated by individuals are not strong enough to be detected by the sensors The proximity of other electronic machines can generate interference If your heart rate signal ever seems erratic after validation wipe off your hands and the sensors and try again The heart rate displayed is an approximation and should be used for reference only Heart Rate Calculations Your maximum heart rate usually decr...

Page 33: ...28 126 Maximum Heart Rate Target Heart Rate Zone keep within this range for optimum fat burning 118 115 112 109 106 103 100 97 94 91 88 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 fitnes...

Page 34: ... 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 35: ...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 36: ...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 37: ...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 38: ...y Owner s Manual 38 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 39: ...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 40: ...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 41: ...m workout You can go to the Learn 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 th...

Page 42: ...less 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 walking belt designed to p...

Page 43: ... 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 44: ...nded 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 Control Board MCB Cover as dangerous voltages and moving parts are present The compo...

Page 45: ...he 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 be...

Page 46: ... 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 47: ...t Upper Junction Cover Left Lower Junction Cover Right Lower Junction Cover Crossbar Tray Crossbar Side Handlebar Right Side Handlebar Left Right Upright Left Upright Left Base Shroud Right Base Shroud Base Assembly Power Cord Safety Key Left Junction Cover End Cap Right Junction Cover End Cap ...

Page 48: ...otor Cover Drive Belt Drive Motor A C Inlet Motor Control Board Cover Side Foot Platform Fuse Power Switch Transport Wheel Deck Cushioner Incline Adjuster Leveler Walking Belt Motor Cover Deck Lift Shock Assembly Rear Roller Deck Release Button Rear Roller Cover Transport Handle Base Support ...

Page 49: ...al sign that console 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 ...

Page 50: ...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 51: ... 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 52: ...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 53: ...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 54: ...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 55: ...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 56: ...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 57: ...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 58: ...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 59: ... 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 60: ...8024617 071520 A EN ...

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