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Assembly / Owner’s Manual

Keep It Going

Tips for continued weight loss and maintaining changes

• Keep weighing yourself weekly

, even after you’ve reached your goal weight

• Continue keeping a food log.

If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t

feel like you have to do it every day.

• Prepare for plateaus.

The scale might not budge for a few weeks or even months after some initial weight loss. This is normal and to be ex

pected. It’s the body’s natural process for adjusting to your new lower weight. Stay focused on your long-term goal, celebrate your successes

and changes, and mix up your workouts to help overcome 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 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 motivated

Resources

Downloadable Resources from Bowflex™ Website

(www.Bowflex.com/Resources)

• Grocery Shopping List for Fridge (Blank Form)

• 7 Day Meal Planning Form

• Additional Dinner Options

• Pre and Post Workout Fueling Guide

Questions & Support

•

Ask questions, post suggestions, and connect with our online Bowflex

™

Dietitian on the Bowflex Facebook page

Recipes

• www.wholeliving.com

• www.eatingwell.com

• www.whfoods.org

• www.livebetteramerica.org

Online food logs

•

www.myfitnesspal.com

• www.loseit.com

Содержание Max Trainer M5i

Страница 1: ...M3i M3i M3i This product is compliant with the applicable CE requirements ASSEMBLY OWNER S MANUAL ...

Страница 2: ...record the following information Serial Number __________________________ Date of Purchase ____________________ To register your product warranty contact your local distributor For details regarding product warranty or if you have questions or problems with your product please contact your local Bowflex distributor To find your local distributor go to www nautilusinternational com Nautilus Inc www...

Страница 3: ...ise the safety of this machine and will void the warranty If replacement parts are necessary use only genuine Nautilus replacement parts and hardware Failure to use genuine replacement parts can cause a risk to users keep the machine from operating correctly and void the warranty Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Manu...

Страница 4: ...Assembly Owner s Manual 4 Product Specification Label Serial Number Label Safety Warning Labels and Serial Number ...

Страница 5: ... people Machine Mat The Bowflex Max Trainer 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 the possibility of display or running er rors If possible put your Bowflex Max Trainer Machine Mat in your selected workout area befor...

Страница 6: ...r Handlebar Left 13 1 Static Handlebar Assembly 7 2 Leg 14 2 Cap 8 2 Foot Pad 15 1 Static Handlebar Grip 9 2 Foot Pad Insert 16 1 Static Handlebar Cap 10 2 Pedal 17 1 Heart Rate Chest Strap 11 1 Rail Assembly 18 1 Manual Kit 2 Boxes Box 1 Item Qty Description 1 1 Frame 2 1 Shroud Rear 3 1 AC Adapter 4 1 Hardware Card 5 11 7 12 9 6 1 7 8 9 8 10 10 13 14 17 15 16 18 11 7 12 9 1 7 3 2 8 9 8 10 10 4 B...

Страница 7: ...w M6x1 0x8 H 10 Socket Head Hex Screw M6x1 0x20 B 4 Socket Head Hex Screw M8x1 25x55 I 4 Socket Head Hex Screw M10x1 5x25 C 12 Washer Flat M8x18 J 4 Washer Flat M10x23 D 6 Socket Head Hex Screw M8x1 25x20 K 2 Washer Flat M8x24 E 1 Pan Phillips Screw M5x0 8x20 L 4 Washer Flat M6x13 F 2 Cap M 10 Lock Washer M6 G 4 Lock Nut M8 N 6 Lock Washer M8 Hardware Tools ...

Страница 8: ...ipping Plate 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 movements on your own NOTICE Hand tighten hardware 13mm X2 C 11 X4 N D 1 13mm X2 C 11 X4 N D 1 Assembly ...

Страница 9: ...n 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 Lift the Frame Assembly from the exterior of the pivot assembly as indicated below NOTICE Once all hardware has been hand tightened fully tighten ALL hardware from previous steps I J X4 12 ...

Страница 10: ... s Manual 10 3 Cut the Shipping Zip Ties and Attach the Rear Shroud and Caps to the Frame Assembly NOTICE Place the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place 14 14 2 2 X1 E ...

Страница 11: ...Assembly Owner s Manual 11 4 Attach Legs to Frame Assembly Be aware that the Legs are connected and when either of these parts move the other does as well K X2 N D F 6mm 7 7 ...

Страница 12: ...l 12 5 Attach Pedals to Frame Assembly In order to avoid possible serious injury when inserting the tube ends into the Leg Assemblies be careful to avoid fingers or hands being caught or pinched B X4 6mm C G X4 C 10 10 13mm ...

Страница 13: ...Assembly Owner s Manual 13 X2 X8 5mm 8 9 8 A 6 Connect the Foot Pads and then the Foot Pad Inserts ...

Страница 14: ...se parts move the other does as well 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 movements on your own NOTICE Be sure to attach the Upper Handlebars so they can be correctly grasped by a User when on the machine 5 6 H M X6 5mm ...

Страница 15: ...Assembly Owner s Manual 15 8 Connect the Static Handlebar Assembly to the Frame Assembly NOTICE Do not crimp the Console Cable 5mm X4 H M L 13 ...

Страница 16: ... NOTICE Do not crimp the Cable Hardware is pre installed and not on Hardware Card Be sure the settings on the Shifter Assembly are visible to a User before fully tightening the hardware Note A small application of soapy water can be used to ease the Static Handleber Grip onto the Handelbar X1 2 15 16 ...

Страница 17: ...r region 11 Final Inspection Inspect your machine to ensure that all hardware is tight and components are properly assembled Be sure to record the serial number in the field provided at the front of this manual Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner s Manual ...

Страница 18: ...on 3 Carefully lower the machine into position NOTICE Be careful when you move the machine All abrupt motions can affect the computer operation LevelingtheMachine The machine needs to be leveled if your workout area is uneven or if the Rail Assembly is slightly off the floor To adjust 1 Place the machine in your workout area 2 Loosen the locking nuts and adjust the levelers until they are evenly b...

Страница 19: ...imit 136 kg 300 lbs Do not use if you are over this weight This machine is for home use only Do not wear loose clothing or jewelry This machine contains moving parts Do not put fingers or other objects into moving parts of the exercise equipment Set up and operate this machine on a solid level horizontal surface Make the Pedals stable before you step on them Use caution when you step on and off th...

Страница 20: ...er D Water Bottle Holder K Pedal E Resistance Fan L Media Tray F Power Connector M Static Handlebar G Transport Roller N Upper Handlebar Heart rate monitoring systems may be inaccurate Over exercising may result in serious injury or death If you feel faint stop exercising immediately F E G H H I J K B C A M N L D Features ...

Страница 21: ...down until the next ACTIVE segment Total Time The TOTAL TIME display field shows the time count for an Interval workout This display will be blank during a Manual workout PAUSE END START MAX Interval ENTER USER USER TOTAL ACTIVE REST TOTAL BURN RATE RESISTANCE LEVEL 0 10 20 40 30 Target Burn Rate LED Range Calories Console Features The Console provides information about your workout on the display...

Страница 22: ...tings also affect the rate User weight Level The Level display field shows the current Resistance Level 1 8 The higher the Resistance Level the harder it will be to push the Pedals Keypad Functions ENTER button Push to accept the displayed value for the option MAX INTERVAL button Push to start the MAX INTERVAL workout push and hold for 3 seconds to edit the interval times ACTIVE and REST for the M...

Страница 23: ...efore using a wireless chest strap or other telemetric heart rate monitor The heart rate displayed on the console is an approximation and should be used for reference only Chest Strap Using the heart rate transmitter chest strap lets you monitor your heart rate at any time during your workout Consult a physician before you start an exercise program Stop exercising if you feel pain or tightness in ...

Страница 24: ...ower than what is shown The most efficient procedure to burn fat during exercise is to start at a slow pace and gradually increase your intensity until your heart rate reaches between 60 85 of your maximum heart rate Continue at that pace keeping your heart rate in that target zone for over 20 minutes The longer you maintain your target heart rate the more fat your body will burn The graph is a br...

Страница 25: ...x Body Weight Loss Guide included in this manual Consistency Busy work schedules family obligations and daily chores can make it difficult to fit regular exercise into your life Try these tips to increase your chances of success Schedule your workouts the same way you schedule meetings or appointments Select specific days and times each week and don t change your workout times unless it is absolut...

Страница 26: ... 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 Dynamic Knee Kick Stand tall and hold one leg up with the hands at hip height keeping the knee bent Hold onto a wall for balance with one hand if necessary Straighten the knee as far as comfortably possible Release the stretch by bending ...

Страница 27: ... sequence 10 or 20 times Repeat the stretch with the other leg Touch a wall or hold onto something for balance if necessary Dynamic Side Reach Stand with the feet apart the knees slightly bent and the arms at the sides of the body Reach with one hand above the head and lean over to the opposite side Release the stretch by returning to the start position Then reach with the other hand to the opposi...

Страница 28: ...t in a shorter period of time Using the Calorie Burn Rate display you can adjust the intensity of your workout quickly to achieve your goals The Bowflex Max Trainer cardio machine combines 8 ACTIVE and 8 REST segments to create an Interval workout During an ACTIVE segment push yourself to a level of high calorie burn that can be repeated for the 8 segments Then during the REST segments allow yours...

Страница 29: ...g your cardio machine consider doing these relaxing stretches which will help your body recover from the workout and make you more flexible Lying Leg Raise Lie on the floor face up with the legs slightly bent Lift one leg up toward the ceiling keeping the knee straight Place the hands or a strap around the thigh and move the leg closer to the head Hold the stretch for 10 to 30 seconds Repeat the s...

Страница 30: ...d across the thigh Twist the upper body as far as comfortably possible to one side Hold the stretch for 10 to 30 seconds Repeat the stretch on the other side Seated Figure Four Sit on the floor and extend one leg straight out in front of the body Place the foot of the other leg across the thigh in the figure four position Move the chest toward the legs pivoting at the hip Hold the stretch for 10 t...

Страница 31: ...place your hands where it feels most comfortable and stable on the Upper Handlebars As you progress on your fitness routine shift your hand placement to target different muscle groups Exercise on this machine requires coordination and balance Be sure to anticipate that changes in speed and resistance level can occur during workouts and be attentive in order to avoid loss of balance and possible in...

Страница 32: ...possible serious injury grasp the Static Handlebars to steady yourself 6 Grasp the Static Handlebars under the Console Button Assembly 7 Steadying yourself with the Static Handlebars step up onto the lowest Pedal and place your other foot onto the opposite Pedal Note Bottomed out is when the User is unable to start a workout because the Pedals will not move If this occurs safely grasp the Static H...

Страница 33: ... Target Burn Rate red LED s and keep it in the range until the time reaches 00 00 Note The Target Burn Rate LED Range is provided only as a suggested target The 5 LED range provides a lesser target and allows a User to progress to the higher LED s in the range as their fitness level increases To change the Target Burn Rate LED Range push the ap propriate Burn Rate button until the Target Range is ...

Страница 34: ... 4 The Console will display the GENDER prompt with the default gender value FEMALE Use the Burn Rate Increase or Burn Rate Decrease buttons to adjust the value and push ENTER to set the value 5 The Console will display the UNITS prompt with the default units value LBS Use the Burn Rate Increase or Burn Rate Decrease buttons to adjust the value and push ENTER to set the value 6 The Console will dis...

Страница 35: ...ntire workout is limited to a maximum of 99 04 minutes 4 Push the ENTER button to set the displayed value 5 The Console will display the ACTIVE Burn Rate adjusted to the User settings flashing Push the Burn Rate Increase or Burn Rate Decrease buttons to adjust the ACTIVE Burn Rate level 6 Push the ENTER button to set the displayed value 7 The REST interval time is now displayed flashing along with...

Страница 36: ...e Power Up Mode screen 2 The Console display shows the Sound Settings prompt with the current setting Push the Burn Rate Increase or Burn Rate Decrease buttons to change between the settings of OFF and 1 through 7 A setting of 7 is the loudest sound level 3 Push ENTER to set 4 The Console display shows the TOTAL RUN HOURS for the machine 5 For the next prompt push the ENTER button 6 The Console di...

Страница 37: ...om the wall outlet and the ma chine and wait 5 minutes before cleaning maintaining or repairing the machine Place the power cord in a secure location Daily Before each use examine the exercise machine for loose broken damaged or worn parts Do not use if found in this condition Repair or replace all parts at the first sign of wear or damage After each workout use a damp cloth to wipe your machine a...

Страница 38: ...Assembly Owner s Manual 38 Maintenance Parts D E F C A B G H K J A C I N M L P O Q U S T R X X Y Y W V W V Z N BB M AA CC GG DD FF HH EE II JJ KK KK ...

Страница 39: ...der R Rail Assembly FF Tensioner E Console Assembly S Transport Wheel GG Drive Pulley Lower F Speaker T Stabilizer HH Fan Back Plate G Handlebar Static U Leveler II Speed Sensor behind Fan H Console Button Assembly V Foot Pad Insert JJ Power Cord I Handlebar Right W Foot Pad KK Drive Belt J Shifter Assembly X Roller K Handlebar Grip Static Y Leg L Shroud Right Z Shroud Left Fan M Crank Cover AA Fa...

Страница 40: ...y are visibly crimped or cut replace cable Check data cable connections orientation Be sure cable is connected securely and oriented properly Small latch on connector should line up and snap into place Check console display for damage Check for visual sign that console display is cracked or otherwise damaged Replace Console if damaged Check Console Button As sembly Check for visual sign that the C...

Страница 41: ...r should be aligned with magnet and connected to data cable Realign sensor if necessary Replace if there is any damage to the sensor or the connecting wire Pedals will not move Pedal locations The Pedals may be bottomed out Safely grasp the Static Handlebars and apply your weight to the heel of the higher foot While still grasping the Static Handlebar lean back slightly applying more weight onto t...

Страница 42: ...se 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 and keep y...

Страница 43: ...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 ...

Страница 44: ...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 ...

Страница 45: ... thin Peanut 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 30ml 2 tbsp 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 coria...

Страница 46: ...at works best for you Here are a few examples 118ml cup lowfat ice cream 1 small bag of baked potato chips 118ml 4oz of wine or 355ml 12oz light beer 710ml 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 al...

Страница 47: ...d 59ml 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 wrap FRUIT 1 medium apple orange or pear 1 small banana length of your hand 237ml 1 cup berries or chopped fruit 59ml 1 4 cup dried fruit fresh or frozen is optimal Vegetables You can have unlimited vegeta...

Страница 48: ...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...

Страница 49: ...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...

Страница 50: ...Assembly Owner s Manual 50 ...

Страница 51: ...Assembly Owner s Manual 51 ...

Страница 52: ...8006425 090115 C EN ...

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