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Assembly / Owner’s Manual

Snack Options

Smart Carb

Protein

1 medium apple

10-15 almonds

Baby carrots

2 tbsp hummus

1 serving of crackers*

1 string cheese

Energy or protein bar with <200 calories*

*See www.Bowflex.com/Resources for brand recommendations

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-

mended to limit small splurges to 3-4 times per week. Use the approach that works best for you. Here are a few examples:

• 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

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 Thins

+ string cheese

Baby carrots and hummus

Lunch

Tuna & avocado wrap with soup

Leftovers from dinner- day 1

Leftovers from dinner- day 2

Optional Snack 2 or Treat

½ cup ice cream bar

Energy bar

100 calorie bag of light popcorn

Dinner

Shrimp pasta

Chicken stir fry

Bunless burgers

Содержание BXE226

Страница 1: ...ASSEMBLY OWNER S MANUAL BXE226 This product is compliant with the applicable CE requirements...

Страница 2: ...urchase and record the following information Serial Number __________________________ Date of Purchase ____________________ To register your product warranty contact your local distributor For details...

Страница 3: ...n Do not drop or put objects into any opening of the machine 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...

Страница 4: ...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 fe...

Страница 5: ...Assembly Owner s Manual 5 Safety Warning Labels and Serial Number Serial Number 21 78mm 54 8mm Product Specification WARNING Keep hands and feet away...

Страница 6: ...t the machine is correctly earthed Do not change the plug on the machine if it does not fit the outlet have a correct outlet installed by a licensed electrician If you connect the machine to an outlet...

Страница 7: ...ple Do not use any power tools for assembly Machine Mat The Bowflex Machine Mat is an optional accessory that helps keep your workout area clear and adds a layer of protection to your floor The rubber...

Страница 8: ...over Left Exterior 5 1 Lower Handlebar Right 20 1 Lower Handlebar Left 6 1 Rail Assembly 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...

Страница 9: ...6 B 31 Lock Washer M8 H 8 Flat Washer M8x24 Large C 18 Flat Washer M8x18 I 6 Wave Washer M8 D 2 Lock Nut M8 J 9 Curved Washer M8 E 2 Button Head Screw M8x1 25x25 K 2 Socket Head Cap Screw M8x16 F 4 Pa...

Страница 10: ...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 In order to avoid possi...

Страница 11: ...careful to avoid fingers or hands being caught or pinched Do not place fingers or hands below any pivoting parts of the Rail Assembly Note Do not fully tighten until all hardware has been installed So...

Страница 12: ...r s Manual 12 3 Connect Cables and Attach Console Mast to Frame Assembly Note Do not crimp the Lower I O Cable Be sure to FULLY tighten hardware with hex wrench when all hardware has been finger tight...

Страница 13: ...h the Upper Shrouds and Tray Note Do not crimp the Cables This step may require two people Do not fully tighten until all hardware has been installed To assist the short screws go into the metal Frame...

Страница 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...

Страница 15: ...le serious injury when inserting the tube ends onto the Lower Handlebar Arms be careful to avoid fingers or hands being caught or pinched Note Do not crimp the Cables A right R and left L decal has be...

Страница 16: ...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 Do not crimp the Cables Be sure to route the Cables t...

Страница 17: ...Pedal into the Lower Handlebar Arm be careful to avoid fingers or hands being caught or pinched Be sure to stay out of the path of the Handlebars Note Be sure the key on the Pivot Pin is fully set in...

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

Страница 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 27 1 2 X4...

Страница 20: ...Assembly Owner s Manual 20 11 Route Cables through Static Handlebar and Attach to Console Note Do not crimp the Cables Connect the Heart Rate Cables from the Console and the Static Handlebar 13 2 X4...

Страница 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...

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

Страница 23: ...t Pedals to confirm that the Pedal Suspension option is set to the same for both Pedals Note Remove any protective covers from the face of the Console Remove the plastic scratch guard strips from Rail...

Страница 24: ...l 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 protec...

Страница 25: ...eference purposes only The heart rate displayed is an approximation and should be used for reference only Over exercising may result in serious injury or death If you feel faint stop exercising immedi...

Страница 26: ...A user profile is always selected From a power up the last User will be the default User Note For more accurate calorie count be sure to edit your User Profile User button Push to select the desired...

Страница 27: ...the Console and the indicator lights show the current setting low 1 LED medium 2 LEDs high 3 LEDs or off no LEDs Fan button Controls 4 speed fan off low medium high ConsoleDisplay Timedisplay Counts i...

Страница 28: ...ntensity segment of an Interval workout Intervalsdisplay During an Interval workout the Intervals display show the currently active Interval and the total number of Intervals for the workout Each Inte...

Страница 29: ...es FitnessApp This fitness machine is equipped with Bluetooth connectivity and can wirelessly sync with the Bowflex Results Series Fitness App on supported devices The Software App syncs with your fit...

Страница 30: ...again The heart rate displayed is an approximation and should be used for reference only To put on your chest strap 1 Secure the strap around your chest just below the chest muscles 2 Lift the transm...

Страница 31: ...gnal 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 Yo...

Страница 32: ...8 126 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...

Страница 33: ...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 s...

Страница 34: ...e 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 continuo...

Страница 35: ...workouts A Steady State 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 pace for the...

Страница 36: ...tate 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 S...

Страница 37: ...out Log Use this log to track your workouts and progress Tracking your workouts helps you stay motivated and achieve your goals Date Program Time Distance Speed Average Calories Heart Rate Average Inc...

Страница 38: ...es 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...

Страница 39: ...ly 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 sequ...

Страница 40: ...kout to affect different muscle groups The adjustment lever can set the angle and firmness of the action according to the weight of the user 0 is the lowest cushion setting flat 1 for under 150 lbs 68...

Страница 41: ...outlet and machine power input Place the power cord in a secure location Initial Setup Adjust Date and Time During the first power up the Console will request the date and time for workout tracking To...

Страница 42: ...nd push Enter to set each option Note To return to the previous prompt push the Left or Back arrow button 5 The Console display shows the Erase Workouts prompt and the current value NO To erase all wo...

Страница 43: ...a slower paced catch your breath time period Recover This shift will be repeated for the total number of intervals The Console will count down the time remaining of the active part of the Interval Th...

Страница 44: ...section of your manual During a Profile Program workout the Console will make an audible beep when the next segment of the workout occurs Be prepared for changes in Resistance with each segment chang...

Страница 45: ...on of the machine always turn the power switch to Off and disconnect the power cord from the wall outlet and machine power input Place the power cord in a secure location Workout Complete Results When...

Страница 46: ...a time distance and average heart rate or an estimate of average heart rate if that data is unavailable VO2 Max is the maximal oxygen consumption of the aerobic physical fitness of the individual and...

Страница 47: ...cellent good high average average low average 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 s...

Страница 48: ...nsole display shows the current BLE Version 9 Push the Right button to go to the next option 10 The Console displays the DISCONNECT BLE NO prompt Note If you want to disconnect the Bluetooth transmitt...

Страница 49: ...remove dust dirt or grime Clean the rails and surface of the rollers with a damp cloth Apply silicone lubricant to a dry cloth and wipe the rails to eliminate roller noise Silicone lubricant is not i...

Страница 50: ...Left Crank Cover Outer Handlebar Shroud Left Upper Handlebar Left Static Handlebars Console Shroud Tray Upper Shroud Left Upper Shroud Right Console Mast Collar Pivot Rod Console Mast Front Stabilize...

Страница 51: ...s A conductive electrode cream heart rate cream can help make better conduct These are available on the web or at medical or some larger fitness stores Static Handlebar If tests reveal no other issues...

Страница 52: ...he above steps do not resolve the problem contact your local distributor for further assistance Console shuts off enters sleep mode while in use Check electrical wall outlet Make sure unit is plugged...

Страница 53: ...rod bolt slightly until noise goes away White lithium grease can also be applied for a temporary fix Contact your local distributor for assis tance Roller squeaking on rail Apply silicone lubricant to...

Страница 54: ...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...

Страница 55: ...le 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...

Страница 56: ...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...

Страница 57: ...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...

Страница 58: ...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...

Страница 59: ...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 c...

Страница 60: ...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...

Страница 61: ...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...

Страница 62: ...Assembly Owner s Manual 62...

Страница 63: ...Assembly Owner s Manual 63...

Страница 64: ...8015020 041517 A EN...

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