Bowflex BFX.TC10.AM.OM.WARR.050114.A Assembly & Owner's Manual BFX.TC10.AM.OM.WARR.EN

Assembly & Owner's Manual BFX.TC10.AM.OM.WARR.EN Bowflex Product Manuals | Bowflex

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ASSEMBLY / OWNER’S MANUAL

TC10

Manual en Español

Latino Americano:

www.support.nautilus.com

Assembly / Owner’s Manual

Important Safety Instructions ................................. 3

Safety Warning Labels and Serial Number............. 4

Grouding Instructions ............................................. 5

Emergency Stop Procedure ................................... 5

Specications / Before Assembly ........................... 6

Parts ...................................................................... 7

Hardware / Tools .................................................... 8

Assembly ............................................................... 9

Moving Your Machine ........................................... 21

Leveling Your Machine ......................................... 21

Important Safety Instructions ............................... 22

Features ............................................................... 24

Operations ............................................................ 34

Before You Start .................................................. 34

Power Up / Idle Mode .......................................... 35

Pausing or Stopping ............................................ 37

Maintenance ......................................................... 38

Walking Belt Alignment ......................................... 40

Troubleshooting .................................................... 43

Body Weight Loss Guide ...................................... 44

Buy Back Guarantee ............................................ 54

Warranty ............................................................... 55

You’re about to experience an incredible workout that can help you lose weight and reshape your entire body so you’ll look and feel better than ever

before. We thank you for trusting in the Bowex® brand. We’re so condent in your purchase that we guarantee results. If you don’t see results in the

rst six weeks, you can get your money back (less shipping and handling) – guaranteed (see “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 Bowex® Family

Table of Contents

To validate warranty support, keep the original proof of purchase and record the following information:

Serial Number __________________________ Date of Purchase ____________________

To register your product warranty, go to: www.bowex.com/register

Or call 1 (800) 605–3369.

If you have questions or problems with your product, please call 1 (800) 605–3369.

Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, tcinquiry@nautilus.com |

Welcome to the Bowflex® TreadClimber® cardio machine!

Assembly / Owner’s Manual

This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Obey the following warnings:

Read and understand all Warnings on this machine.

Carefully read and understand the Assembly Manual.

• Keep bystanders and children away from the product you are assembling at all times.

• Do not connect power supply to the machine until instructed to do so.

• 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 movements on your own.

• Set up this machine on a solid, level, horizontal surface.

• Do not try to change the design or functionality of this machine. This could compromise the safety of this machine and will void the warranty.

• If replacement parts are necessary, use only genuine replacement parts and hardware supplied by Nautilus. 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 Owner’s Manual.

• Read and understand the complete Owner’s Manual supplied with this machine before first use. Keep the Owner’s and Assembly Manuals for

future reference.

• Do all assembly steps in the sequence given. Incorrect assembly can lead to injury or malfunctioning of the machine.

• This product contains magnets. Magnetic fields can interfere with the normal use of certain medical devices at a close range. Users may come

into proximity of the magnets in the assembly, maintenance, and/or use of the product. Given the obvious importance of these devices, such as

a pacemaker, it is important that you consult with your medical provider in connection with the use of this equipment. Please consult the “Safety

Warning Labels and Serial Number” section to determine the location of the magnets on this product.

Important Safety Instructions

Assembly / Owner’s Manual

Safety Warning Labels and Serial Number

-Moving parts can crush and

cut.

-Keep guards in place.

-Lock out power before

servicing.

•

* on inside of Treadles

* under Rear Step

* beside power inlet

* under Motor Cover

* Safety Key

002-2268

Serial Number

Product Specication

Assembly / Owner’s Manual

Grounding Instructions

This product must be electrically grounded. If a malfunction occurs, correct 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 licensed electrician if you are not sure that the

machine is correctly grounded. Do not change the plug on the machine – if it does not t the outlet, have a correct outlet installed

by a licensed electrician.

If you connect the machine to an outlet with GFI (ground fault interrupt) or AFI (arc fault interrupt), machine operation can cause the circuit to trip.

If an extension cord or surge protector is used with this machine, make sure that it is a heavy duty model rated at 15A operation, and accepts

an equipment-grounding conductor. Do not connect other appliances or devices to the extension cord or surge protector in combination with

this machine.

Emergency Stop Procedure ( Safety Key Port )

The TreadClimber® machine is equipped with a Safety Key that can prevent serious injury, as well as prevent children from playing with and/or being

injured on the machine. If the Safety Key is not correctly inserted into the Safety Key Port, the belts will not operate.

Always attach the Safety Key Clip to your clothing during

your workout.

When you use the machine, only remove the Safety Key in

an 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 machine

AC input. Place the power cord in a secure location.

The Console will display “EStP” for a Safety Key fault. The

TreadClimber® machine will pause a workout when the Safety Key

is removed. Inspect the Safety Key and be sure it is connected

to the Console correctly. Push the START button to resume the

workout.

Assembly / Owner’s Manual

Maximum User Weight: 300 lbs (136 kgs)

Power Requirements:

Operational Voltage: 120VAC 60 Hz

Operating Current: 10A max

Regulatory Approvals: c-ETL-us mark. Evaluated per UL 1647 Fourth Edition, January

2008 and CAN/CSA-C22.2. 68-92.

This product, its packaging, and components contain chemicals known to the State of

California to cause cancer, birth defects, or reproductive harm. This Notice is provided

in accordance with California’s Proposition 65. If you would like additional information,

please refer to our web site at www.nautilus.com/prop65.

Specifications / Before Assembly

Select the area where you are going to set up and operate your machine. For safe operation, the location must be on a hard, level surface. Allow a

minimum workout area of 70.5” x 134” (179.1 cm x 340.4 cm).

Basic Assembly

Follow these basic points when you assemble your machine:

• Read and understand the “Important Safety Instructions” before assembly.

• Collect all the pieces necessary for each assembly step.

• Using the recommended wrenches, turn the bolts and nuts to the right (clockwise) to tighten, and the left (counterclockwise) to loosen, unless

instructed otherwise.

• When attaching 2 pieces, lightly lift and look through the bolt holes to help insert the bolt through the holes.

• The assembly requires 2 people.

• Do not use any power tools for assembly.

Note: The TreadClimber® tness machine is designed to plug into a grounded, non-GFI outlet only. To determine if your outlet or circuit

breaker is GFI, look for a test and reset button on them. If they have the test and reset button, it is a GFI outlet or circuit breaker.

Machine Mat

The Bowex® TreadClimber® Machine Mat is an optional accessory that helps keep your workout area clear and adds a layer of protection to your

oor. The rubber machine mat provides a non-slip, rubber surface which limits static discharge and reduces the possibility of display or running

errors. If possible, put your Bowex® TreadClimber® Machine Mat in your selected workout area before you begin assembly.

To order the optional machine mat, go to: www.bowex.com, or call 1 (800) 605–3369.

53”

(134 cm)

51” (129 cm)

30” (77 cm)

Assembly / Owner’s Manual

( 2 BOXES )

BOX 1

Item Qty Description Item Qty Description

1 1 Console / Handlebar Assembly 8 1 Rear Step

2 1 Upright, Left 9 1 Rear Cover

3 1 Cylinder, Spring 10 1 Document Kit

4 1 Belt Lubrication Kit 11 1Upright, Right

5 1 Hardware Card 12 1 Safety Key

6 1 Bowex® Weight Loss Plan 13 1 Side Motor Cover, Left

7 1 Power Cord 14 1 Side Motor Cover, Right

13 14

Parts

BOX 2

Item Qty Description

15 1 Treadle Assembly*

16 1 Foot Rail Cover, Right

17 1 Foot Rail Cover, Left

*Do no cut Shipping Strap until instructed.

13 14

Assembly / Owner’s Manual

Item Qty Description Item Qty Description

A16 Button Head Hex Screw, M8x20 E 6 Phillips Self Tapping Screw, M4.0x16

B4Flat Washer, M8 Wide F 2 Leveler

C14 Flat Washer, M8 G 2 Button Head Hex Screw, M8x25

D 14 Lock Washer, M8 H 10 Phillips Screw, M4.0x12

Hardware / Tools

A B C D E F G H

Tools

Included Not Included

5 mm #2

13 mm (recommended)

Assembly / Owner’s Manual

Assembly

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.

Note: This assembly uses parts of the packaging. Do not dispose of until assembly is complete.

1. Cut open the end of Box 2 and move the Treadle Assembly into your tness area

Note: Do not crimp the I/O Cable.

Cut the shipping strap when in place.

Assembly / Owner’s Manual

2. Attach the Left Upright to the Right Upright

Note: Hand tighten hardware.

Assembly / Owner’s Manual

3. Attach the Foot Rail Covers to the Treadle Assembly

The Walking Belts can abruptly move. To avoid possible serious injury, keep hands away from the edges of the Walking Belts.

Be aware that the Drive Belt and the Walking Belts are connected and when either of these parts move the other does as well. In order to

avoid possible serious injury, do not allow anything to be caught or pinched by the Drive Belt when the Walking Belts are moved.

X10

Assembly / Owner’s Manual

4. Slide Packaging Boxes under the Base of the Treadle Assembly and the Treadles

Note: Use the packaging materials for this step. The Base of the Treadle Assembly should be level, and the Treadles should be securely

raised.

Boxes should not be in front of the crossbar.

The Treadles do not have a locking mechanism and must be supported safely.

In order to avoid possible serious injury, when sliding the Packaging Boxes under the Treadle Assembly be careful to avoid ngers or hands

being caught or pinched.

Be aware that the Drive Belt and the Walking Belts are connected and when either of these parts move the other does as well. In order to

avoid possible serious injury, do not allow anything to be caught or pinched by the Drive Belt when the Walking Belts are moved.

Assembly / Owner’s Manual

5. Run the Console Cable through the Right Upright

Note: Do not crimp the I/O Cable.

Assembly / Owner’s Manual

6. Attach Upright Assembly to Treadle Assembly

Note: Be sure to gently pull the I/O Cable as you attach the Upright Assembly.

Do not crimp the I/O Cable.

Hand tighten the hardware.

The Treadles do not have a locking mechanism and must be supported safely.

In order to avoid possible serious injury, when inserting the tube ends into the Treadle Assembly be careful to avoid ngers or hands being

caught or pinched.

Assembly / Owner’s Manual

7. Connect the I/O Cables and then Attach the Console/Handlebar Assembly

Note: Do not crimp the I/O Cables.

* Hand tighten this hardware rst until inner bolt holes align.

In order to avoid possible serious injury, when inserting the tube ends into the Base Assembly be careful to avoid ngers or hands being

caught or pinched.

Assembly / Owner’s Manual

8. Attach Cylinders to Treadles and then Uprights

Note: The settings dial on the cylinders must be up, with the white arrow to the inside of the machine. Attach to Treadles before the

Uprights. Fully tighten ALL hardware from previous steps and safely remove Packaging Boxes.

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.

Be aware that the Drive Belt and the Walking Belts are connected and when either of these parts move the other does as well. In order to

avoid possible serious injury, do not allow anything to be caught or pinched by the Drive Belt when the Walking Belts are moved.

Assembly / Owner’s Manual

9. Remove Hardware and Attach the Rear Cover onto the Treadle Assembly

Note: Hardware is pre-installed and not on the Hardware Card ( * ).

Assembly / Owner’s Manual

10. Safely Tilt the Treadle Assembly and Attach the Left Side Motor Cover

The machine may be moved by one or more persons depending on their physical abilities and capacities. Make sure that you and others are

all physically t and able to move the machine safely.

Note: Hardware is pre-installed and not on the Hardware Card.

Return the machine upright and repeat on opposite side.

Assembly / Owner’s Manual

11. Attach the Rear Step to the Treadle Assembly

Assembly / Owner’s Manual

12. Connect Power Cord to Treadle Assembly

Note: The TC10 TreadClimber® tness machine is designed to plug directly into a properly wired and grounded three prong 120V outlet. If

you connect the machine to an outlet with GFI (ground fault interrupt) or AFI (arc fault interrupt), machine operation can cause the circuit to trip.

13. 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 Manual.

Assembly / Owner’s Manual

Moving Your Machine

The TreadClimber® tness machine weighs approximately 158 lbs (71.8 kg) when fully assembled and

requires caution when being moved. Use the Transport Hand Bar found under the front of the machine

to move it. To get access to the Transport Hand Bar, turn the Levelers until you have sufcient clearance

between the machine and oor.

Your machine can be rolled on the transport wheels to a new location. Lower your machine slowly into

its new location without injury to your head or ngers.

Do not use the uprights, handlebars, or the Console to lift or move the machine. Injury to you or

damage to the machine can occur.

The machine may be moved by one or more persons depending on their physical abilities and

capacities. Make sure that you and others are all physically t 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 ooring.

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

Adjustments

Leveling Your Machine

Levelers are found on the front of the TreadClimber® machine. Make sure the TreadClimber® machine is level and stable before you exercise. To

adjust:

1. Loosen the upper locking nut.

2. Turn the leveler to adjust the height.

3. Tighten the upper locking nut to lock the leveler.

Do not adjust the levelers to such a height that they detach or

unscrew from the machine. Injury to you or damage to the

machine can occur.

13 mm

Assembly / Owner’s Manual

Important Safety Instructions

This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Before using this equipment, obey the following warnings:

Read and understand the complete Owner's Manual. Keep the Owner’s Manual for future reference.

Read and understand all Warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact

Nautilus® Customer Service for replacement stickers.

To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug the power cord from the wall outlet

and/or the machine and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.

WARNING

DANGER

CAUTION

To decrease the risk of burns, electric shock, or injury to persons, read and understand the complete Owner’s Manual. Failure to

follow these guidelines can cause a serious or possibly fatal electrical shock or other serious injury.

• Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children.

• Not intended for use by anyone under 14 years of age.

• 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.

• Before each use, examine this machine for damage to power cord, power receptacle, loose parts or signs of wear. Do not use if found in this

condition. Contact Nautilus® Customer Service for repair information.

• The machine should never be left unattended when plugged in. Unplug from outlet when not in use, and before putting on or taking off parts.

• Keep power cord away from heat source and hot surfaces.

• This machine must be connected to an appropriate, dedicated electrical circuit. Nothing else must be connected to the circuit.

• Always connect the power cord to a circuit capable of handling 10 amperes with no other loads applied.

• Connect this machine to a correctly grounded outlet; consult a licensed electrician for assistance.

• Do not operate where aerosol products are being used.

• Do not let liquids touch the electronic controller. If it does, the controller must be inspected and tested for safety by an approved technician before

it can be used again.

• The electrical wiring for the residence in which the machine will be used must obey the applicable local and provincial requirements.

• Maximum user weight limit: 300 lbs. (136 kg). 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.

• Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.

• Set up and operate this machine on a solid, level, horizontal surface.

• Use caution when you step on and off the machine. Use the supplied foot support platforms for stability before walking on the moving belt.

• The normal design and operation of this machine allows for the treadles to move independently of each other when a person steps on, or exerts

force or pressure, on the treadles. Be aware that treadle movement can occur when the machine is unplugged or the safety key removed. Always

take care to insure that ngers do not get caught between the treadles, and to prevent injury never allow children or pets around the machine.

• Do not operate this machine outdoors or in moist or wet locations.

• Keep at least 19.5” (1/2 m) on each side of the machine and 79” (2 m) 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 exercise. Operate the machine in the manner described in this manual.

• Perform all regular and periodic maintenance procedures recommended in the Owner’s Manual.

Important Safety Warnings

Assembly / Owner’s Manual

• Read, understand, and test the Emergency Stop Procedure before use.

• Keep the walking belt clean and dry.

• Do not drop or put objects into any opening of the machine.

• This machine is designed for walking. Do not try to run on this machine.

• Keep your hands on the support Handlebars and stay as near the front of the machine as is comfortable in order to stay in balance on the

Treadles.

• Keep your foot in the center of each Treadle, do not let your feet cross in front of your body as you increase the speed.

• Use this machine only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.

• Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed, the angle of Walking Decks, and

resistance level can occur during workouts, and be attentive in order to avoid loss of balance and possible injury.

• This product contains magnets. Magnetic fields can interfere with the normal use of certain medical devices at a close range. Users may come

into proximity of the magnets in the assembly, maintenance, and/or use of the product. Given the obvious importance of these devices, such as

a pacemaker, it is important that you consult with your medical provider in connection with the use of this equipment. Please consult the “Safety

Warning Labels and Serial Number” section to determine the location of the magnets on this product.

Assembly / Owner’s Manual

Walking Belt Guide

Safety Key Port

Smart phone / MP3 player holder

Console

Bottle Holder

Handlebars

Workout Cylinder

Walking Belt

Adjustment Bolt

Treadle

Transport Hand Bar

Leveler

Power Switch

Side Foot

Support Platform

Walking Belt

Rear Step

Transport Wheel

Console

START button

Push to power up the Console, start a workout, resume a paused workout, or select an option. Push and hold for 2 seconds to shift between the

G.O. Coach™ workout mode and the Manual workout mode.

Note: During the Manual TreadClimber® workout mode, the G.O. Coach™ display will be blank.

STOP button

Push to pause a workout, exit the Console Service/ Setup mode, or end a paused workout.

Time display / weight value

Counts in minutes and seconds the total time of your workout (e.g. 15:42 minutes).

Shows the weight value for the G.O. Coach™ user and the Manual Workout mode in LBS (pounds) or KG

(kilograms). The default value for Weight is 150 lbs.

Speed display

Shows your climbing rate in miles (MI) or kilometers (KM) per hour to one decimal (e.g. 3.4 MI). MI is the default

setting.

Features

Assembly / Owner’s Manual

Start button

Stop button

Time display /

weight value

Speed display Calorie /

Distance display

G.O. Coach™ display

Increase button

Decrease button

Calorie / Distance display

Shows the Calorie or Distance values. The Calorie display counts your total calories.

Note: When you reach “9999”, the Calorie display will rollover to a value of “0”.

The display alternates between the Calorie and Distance values every 2 seconds. The Distance display shows

your workout distance in miles (MI) or kilometers (KM). Miles is the default setting.

Note: When you workout a distance more than “99.99”, the display will rollover to “0.00”.

G.O. Coach™ display

The display shows the weekly progress toward the 90 minute, G.O. Coach™ goal for one user. The weekly goal

consists of three columns of thirty minutes, each segment of a column is 3.3 minutes.

Note: This display is blank in Manual TreadClimber® workout mode.

Increase button

Push to increase the speed of the belts, increase a value for weight, or move through a list of options.

Decrease button

Push to lower the speed of the belts, decrease a value for weight, or move through a list of options. Push and hold for 2 seconds to access the

Weight value in Idle mode.

Assembly / Owner’s Manual

Hydraulic Setting Cylinders

Your TreadClimber® machine uses Hydraulic Cylinders to absorb your steps and cushion your joints, decreasing your overall fatigue and reducing

muscle strain. The displacement of the Treadles is adjusted by the dials on the Hydraulic Cylinders. The MIN setting is the minimum amount of

Treadle movement, the MAX is the maximum movement. The closer the dial is set to the MAX setting, the more the Treadle will travel. This results

in a more intense workout.

Begin with each cylinder set to the central, white dot on the dial. If this setting allows too much Treadle travel, adjust the dial toward the MIN

(clockwise) setting until you are comfortable with the amount of travel. If you nd that the Treadles do not move enough to fully cushion your steps,

adjust the dial setting toward the MAX (counter-clockwise) setting, allowing more Treadle movement. The Treadles should be set so they displace

enough to absorb the impact of your stepping motion, approximately 3 inches. Although the settings dial can move continuously in either direction, it

is recommended not to turn the dials through the red range.

Do not change the intensity settings of the Cylinders during a workout. Stop the workout and step off the machine before you adjust the

resistance level.

Note: “Bottoming out” occurs when the Treadle travels through too great a range of motion. When this occurs, the Treadles hit against the

base on the down step. To reduce Treadle travel, turn the setting dial toward MIN or increase the belt speed.

It may be helpful to note your dial setting for future reference when there are multiple users of the machine.

Assembly / Owner’s Manual

Fitness Basics

Frequency

To maintain good health, lose weight and improve your cardiovascular endurance, use the TreadClimber® tness machine a minimum of 3 times per

week, 30 minutes each day.

If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 30 minutes of continuous exercise at one time, just do

5 – 10 minutes, and gradually increase your workout time until you can reach 30 minutes total.

If your schedule is busy, and you are unable to fit 30 minutes of continuous exercise into your day, try accumulating 30 minutes by doing multiple shorter workouts on the

same day. For example, 15 minutes in the morning and 15 minutes in the evening.

For best results, combine your TreadClimber® fitness machine workouts with a strength training program using a Bowflex® home gym or Bowflex® SelectTech® dumbbells,

and follow the Bowflex® Body Weight Loss Guide that comes with your machine.

Consistency

Busy work schedules, family obligations and daily chores can make it difcult to t 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 specic days and times each week, and don’t change your

workout 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® tness machine is even more fun when you add this kind of variety.

Apparel

It is important to wear appropriate, safe and comfortable footwear and clothing when using the

TreadClimber® tness machine, including:

• Rubber-soled athletic walking or running shoes.

• Exercise clothing that allows you to move freely, and keep comfortably cool.

• Athletic support that provides stability and comfort.

Warm-Up *

Before you use your TreadClimber® tness machine, consider doing these dynamic warm-up stretches, which will help prepare your body for the

workout:

Dynamic Knee Hug

Stand with the feet together. Bring one knee forward and up

toward the chest. Place the hands around the shin and pull

the knee into the chest. Release the stretch by putting the

foot on the oor. Each repetition of the sequence should take

1 to 3 seconds. Repeat as a continuous, controlled, uid se-

quence 10 or 20 times. Repeat the stretch with the other leg.

* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.

Assembly / Owner’s Manual

Dynamic Knee Bend

Stand with the feet together. Raise the heel of one foot

toward the gluteals. Release the stretch by putting the foot on

the oor. Each repetition of the sequence should take 1 to 3

seconds. Repeat as a continuous, controlled, uid 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 the knee. Each rep-

etition of the sequence should take 1 to 3 seconds. Repeat

as a continuous, controlled, uid 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 body to one

side and then the other side as far as comfortably possible.

Each repetition of the sequence should take 1 to 3 seconds.

Repeat as a continuous, controlled, uid sequence 10 or 20

times

Dynamic Bent Knee Heel Press

Stand with one foot forward and one foot back, hip-width

apart and feet facing forward. Bend both knees putting

weight on the back heel. Release the stretch by returning

to the start position. Each repetition of the sequence should

take 1 to 3 seconds. Repeat as a continuous, controlled,

uid sequence 10 or 20 times. Repeat the stretch with the

other leg. Touch a wall or hold onto something for balance, if

necessary.

Assembly / Owner’s Manual

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 opposite side. Use the other arm to support

the body weight on the thigh, if necessary. Each repetition

of the sequence should take 1 to 3 seconds. Repeat as a

continuous, controlled, uid sequence 10 or 20 times.

Workouts

Follow these guidelines to ease yourself into a weekly exercise regimen. Use your judgment and/or the advice of your physician or health care

professional to nd the intensity and level of your workouts.

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.

Steady State and Interval Training are 2 types of workouts you can do on your TreadClimber® tness machine:

Steady State 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 walking pace for the entire workout, except during the warm-up and cool-down. Steady State workouts help

you build exercise condence, stamina and endurance, and are essential to a well-rounded cardiovascular training program.

Interval Training workouts

An Interval Training workout involves adjusting your speed faster and slower for specic lengths of time to raise and lower your breathing rate, heart

rate and calorie burn. Here is a sample Interval Training workout:

• 7 minutes walking at a slow, easy, comfortable speed.

• 1 minute walking at a more challenging speed that is approximately 50% faster.

• 7 minutes walking at a slow, easy, comfortable speed.

• 1 minute walking at a more challenging speed that is approximately 2x faster.

• 7 minutes walking at a slow, easy, comfortable speed.

• 1 minute walking at a more challenging speed that is approximately 50% faster.

• 6 minutes walking at a slow, easy, comfortable speed.

Interval Training workouts provide variety, help minimize overuse injuries (that sometimes occur from doing only Steady State workouts), maximize

calorie burn and improve tness.

The TreadClimber® tness machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts should feel

much more comfortable than walking or running outside on a hard surface or a treadmill.

Assembly / Owner’s Manual

Workout Schedule

Here is a beginner, intermediate and advanced sample workout schedule. With each of these sample workout schedules, do not move on to the

next week until the current week feels easier and comfortable.

Week 1 Week 2 Week 3 Week 4 Week 5

Beginner Steady State Steady State Steady State Interval Training Interval Training

Steady State Steady State Interval Training Steady State Steady State

Steady State Steady State Steady State Interval Training Interval Training

Week 1 Week 2 Week 3 Week 4 Week 5

Intermediate Steady State Steady State Interval Training Steady State Interval Training

Steady State Interval Training Steady State Interval Training Steady State

Steady State Steady State Interval Training Steady State Interval Training

Week 1 Week 2 Week 3 Week 4 Week 5

Advanced Steady State Interval Training Interval Training Interval Training Interval Training

Interval Training Steady State Steady State Steady State Interval Training

Steady State Interval Training Interval Training Interval Training Interval Training

Assembly / Owner’s Manual

Workout Cylinder

(for reference only)

Cylinder Reference Setting: 12 11 10 9 8 7 6 5 4 3 2 1 0

Workout Log

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

Date Cylinder

Setting

Distance Time Calories Average

Speed

Assembly / Owner’s Manual

Cool-Down *

When you are done using your TreadClimber® tness machine, consider doing these relaxing stretches, which will help your body recover from the

workout and make you more exible:

Lying Leg Raise

Lie on the oor 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

stretch on the other leg. Keep the head on the oor and do

not round the spine.

Side Lying Knee Bend

Lie on the oor on one side of the body and rest the head on

the lower arm. Bend the top knee and hold the ankle with the

same-side hand, then pull the heel toward the gluteals. Hold

the stretch for 10 to 30 seconds. Lie on the other side and

repeat the stretch with the other leg. Remember to hold the

knees close together.

Lying Figure Four

Lie on the oor face up with the legs bent. Place one foot

across the thigh of the opposite leg in the gure four position.

Reach for the leg on the oor 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 oor.

Seated Twist

Sit on the oor and extend the legs straight out in front of the

body with the knees slightly bent. Place one hand on the oor

behind the body and the other hand 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 oor and extend one leg straight out in front of the

body. Place the foot of the other leg across the thigh in the

gure four position. Move the chest toward the legs, pivoting

at the hip. Hold the stretch for 10 to 30 seconds. Repeat on

the other leg. Use the arms to support the back.

* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.

Assembly / Owner’s Manual

Operations

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, uid

sequence 10 or 20 times. Repeat the stretch with the other

leg

Assembly / Owner’s Manual

Before You Start

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.

1. Place the TreadClimber® tness machine in your workout area.

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 can be used below the machine to prevent the release of static electricity and protect your ooring.

The machine can be moved by one or more persons. Make sure that your own physical strength is capable of safely moving the machine.

2. Adjust the intensity settings on the Hydraulic Cylinders.

Note: Initially, the settings on each cylinder should match. Begin with each cylinder set to the central, white dot on the dial.

3. Connect the power cord to the machine and into a grounded AC Wall Outlet.

Note: The TreadClimber® fitness machine is designed to plug directly into a properly wired and grounded three prong 120V outlet. If an exten-

sion cord must be used, be sure it is a heavy duty model, rated for 15A.

Put the power cord alongside the machine, out of your way when you dismount the machine. Avoid stepping on the power cord and plug.

4. Examine below the Treadles for any objects. Be sure it is clear below the machine.

5. Switch on the power. Power is now supplied to the machine.

6. 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.

• The Safety Key must be correctly put into the Safety Keyhole for the Belt Motor to engage.

• Always attach the Safety Key Clip to your clothing during workouts.

• If there is an emergency, pull out the Safety Key to shut off the power to the Belt Motor. This will quickly stop the belts (brace yourself- this is an

abrupt stop).

7. Select your workout mode (G.O. Coach™ Workout Mode or Manual TreadClimber® Mode).

Note: If you are not the main user of this machine, be sure the G.O. Coach™ display is blank. If the G.O. Coach™ display is visible, push and

hold the START button for two seconds until it is blank.

8. Push the START button, and begin your workout when the belts are up to speed.

Keep your hands on the support Handbars and stay as near the front of the machine as is comfortable in order to stay in balance on the

Treadles.

Keep your foot in the center of each Treadle, do not let your feet cross in front of your body as you increase the speed.

When you are experienced and comfortable with the action of the machine, you may wish to allow your arms to swing freely in a natural walking mo-

tion. This workout will activate your core muscles. It should only be done by those comfortable with not holding on to the Handlebars.

Operations

Assembly / Owner’s Manual

Power Up / Idle Mode

The Console will enter Power Up mode when initially plugged into a power source and any button is pushed.

The belts will only move after a 3 second, audible beep countdown.

Note: The Console will start in the G.O.Coach™ Workout mode.

Shut Off (Sleep Mode)

If the Console does not receive any input for ve minutes, it will automatically shut off.

Note: The Console does not have an On/Off switch.

Push the START button to start (wake up) the Console.

G.O. Coach™ Workout Mode

The G.O. Coach™ Workout mode provides one user a weekly, goal oriented workout— 30 minutes a workout (each column), 3 workouts a week for a

total of 90 minutes (all 3 columns). As you workout, the active column will build over thirty minutes. When fully built, the next column will activate for

your next workout.

Workout 1. Workout 2. Workout 3

When you reach the weekly goal of all three columns, the display will clear with an audible sound, and a blank series of columns will begin.

90 minutes is the encouraged, weekly goal. The Console records your workout time value, so you can stop your G.O. Coach™ Workout and continue

it later. If you plan to workout more or less than 90 minutes over the week, it might be helpful to track your workouts or establish a weekly workout

routine.

Note: For accurate goal tracking, only the main user of the machine should workout in this mode. The G.O. Coach™ Console will save the time

of each workout and apply it toward the goal.

The Console will start in G.O. Coach™ workout mode. The G.O. Coach™ display is active when in this mode.

Assembly / Owner’s Manual

Manual TreadClimber® Mode

The Manual TreadClimber® Mode allows the machine to be used without affecting the G.O. Coach™ weekly goal. Manual Mode lets other users

workout on the TreadClimber® machine besides the main user. No result information is tracked from the manual mode.

At the end of a Manual Mode workout, the Console will display your results, erase them, and be ready for the next manual workout.

Note: The G.O.Coach™ display is blank when in this mode. If the G.O. Coach™ display is visible, push and hold the START button for two

seconds until the display is blank.

To begin a manual TreadClimber® workout:

1. Check and be sure the Console is in the Manual TreadClimber® Mode (G.O. Coach™ display is blank).

2. If the display is blank, push START.

3. Your Manual TreadClimber® Workout will begin after the three second, audible beep countdown.

Note: Be sure to read the “Before You Start” section of your manual.

Program Your Weight

The weight values for the G.O. Coach™ user and the Manual Workout mode can both be programmed into the

Console. With a more precise value for your weight, the Console can supply a more accurate value for calories.

1. Select your preferred workout mode (G.O. Coach™ mode or Manual TreadClimber® mode). To shift between

modes, push and hold the START button for 2 seconds.

2. Push and hold the Decrease button for 2 seconds. The Console will show the default weight of 150 pounds or the last weight entered for this

mode.

3. Adjust the value with the Increase and Decrease buttons, and push START. An audible beep will conrm your input. This value will be

remembered until adjusted.

Results

When a workout ends, the Console will show the workout results. Your results are shown in sequence (time, average speed, calories, and distance)

three times.

Note: If the Console does not receive any further input after 5 minutes, the Console will shut off.

Assembly / Owner’s Manual

Pausing or Stopping a Workout

1. With a rm hold on the Handlebars, step off of the belts and onto the Side Foot Support Platforms on either side of the Treadles.

2. Push STOP to pause the workout. The belts will slow to a complete stop.

Note: If a paused workout is not restarted in 5 minutes, the machine will shut down and clear all workout values.

3. To restart your workout, push the START button. To end your workout, push STOP again. The Console will display your results.

To prevent unsupervised operation of the machine always remove the Safety Key and disconnect the power cord from the wall outlet and

machine AC input. Place the power cord in a secure location.

Console Service / Setup Mode

The Console has a Service / Setup Mode. Some options in the Service / Setup Mode can be adjusted to your preferences, but most are helpful for

service of the machine. To access the Service / Setup Mode, hold down the Increase and Decrease buttons for 2 seconds.

Order Display Option Description

1 Unit Units Select your preferred unit of measurement; “Lb” = English Imperial, “Si” = metric

2 brt Brightness Control the contrast level of the Console; “8” = maximum intensity, “1” = minimum

3 LOG Error Log * Displays error codes, starting with the most recent

4Con Console Version * Displays the software version

5 dr Drive Version * Displays the drive version

6 HrS Device Usage Displays total number of hours and minutes used

7 diSt Device Mileage Displays total mileage

8 HiSt Motor Current History * Displays the average motor current for the current maintenance interval. Push the Decrease

button to view the averages of previous intervals.

9 Hd Hardware Type * Displays the hardware type

10 Curr Motor Current * Displays the current of the motor

11 CoAS Coast Time * A test to see how long until the belts stop.

12 LooP Loop Back * A test to see if the Console is receiving data.

13 CSn Console Serial Number Displays the serial number of the Console across all the displays

14 dSn Drive Serial Number * Displays the serial number of the Motor Control Board across all the displays

15 dES Drive Error Statistics * Displays the latest hard error statistics for the Motor Control Board. Push the Increase and

Decrease buttons to view all error statistics.

* for Service Technicians

Use the Increase and Decrease buttons to cycle through the Options. To change the value of an Option, push START and use the Increase and

Decrease buttons to select the desired value. Push START to assign the new value to the Option.

Push STOP to exit an Option and the Service / Setup Mode.

Assembly / Owner’s Manual

Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is required to do the necessary tasks.

Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is done.

Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be used to maintain

and repair the equipment.

To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug the power cord from the wall outlet

and/or the machine and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.

Daily: Before each use, inspect for loose, broken, damaged, or worn parts. Do not use the machine if any of these conditions exist. Use a

dry cloth to wipe off any perspiration after each use.

Weekly: Check for smooth roller operation. Clean the machine to remove dust, dirt, or grime. Clean the top of the belt with a slightly damp,

soapy cloth and wipe carefully and thoroughly with 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 affect the function and life of the machine.

Your TreadClimber® tness machine came with a starter supply of lubrication for the belts.

Lubrication Schedule

User Level Total Workout Hours per Week When to Lubricate

Light less than 3 hours every 3 months

Moderate 3 to 5 hours every 2 months

Heavy 5 or more hours every month

We recommend that you use one of the following:

• Lube-N-Walk® Treadmill Lubrication Kit (available from www.bowflex.com or your local specialty fitness dealer)

• 100% pure silicone, available at most hardware and auto parts stores.

As you use your tness machine, the Console will show “LUbE” at set times. This is only a reminder and should be added to your inspection

schedule. Only apply lubricant as necessary. Push the START button to accept the reminder.

For the best results lubricate the Treadles periodically with a silicone lubricant, using the following instructions:

1. Unplug the machine fully from the wall outlet, and remove the power cord from the machine. Place the power cord in a secure location.

2. Carefully lift each belt and apply silicone lubricant in the center of the Treadle deck along the entire reachable length of the deck. Apply 0.5 to 1.5

oz. of the lubricant on the deck underneath each belt.

Maintenance

Assembly / Owner’s Manual

NOTICE: Always use a 100% pure silicone lubricant. Do not use a degreaser like WD-40® or a petroleum based product as this could

seriously impact performance.

Note: The 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. Take care to clean up any excess lubricant from the Treadles. We also recommend a periodic inspection of the Treadle surfaces below the belts.

If the decks appear worn, contact a TreadClimber® Representative (refer to the Contacts section of this manual).

To decrease the possibility of slipping, be sure the Treadle area is free from grease or oil. Clean off any excess oil from the machine surfaces.

Maintenance

Assembly / Owner’s Manual

Walking Belt

Adjustment Bolts

Walking Belt Alignment

The walking belts need to be adjusted if they are out of center enough to cause a rubbing or scraping sound. Adjustments can be made at the Front

Roller of each Treadle.

Adjusting the Walking Belts – While operating the machine, notice where the belts run on each Treadle. The Walking Belt Adjustment Bolts are on

the front end of each Roller. If the belt is tracking too far to the right, use a properly sized Hex Key to turn the right adjustment bolt clockwise on that

belt 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 Adjustment – 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 measure the distance to the deck. If the distance is more than an inch,

the belt is loose. To tighten, turn both Walking Belt Adjustment Bolts clockwise one-half a turn and check tension again. Repeat this step if necessary.

Note: Bolts are turned counterclockwise equally to decrease belt tension.

Assembly / Owner’s Manual

Maintenance Parts

Cylinders

Power Cord

Safety Key

Rear Cover

Treadle Assembly

Right Upright

Left Upright

Rear Step

Console / Handlebar Assembly

Base Upright

Assembly / Owner’s Manual

Maintenance Parts (Treadle Assembly)

Walking Belt

Adjustment

Screw

Side Foot Support

Platform

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

Assembly / Owner’s Manual

Condition/Problem Things to Check Solution

Unit will not power up/turn on/start Outlet Make sure outlet is functioning correctly. Verify this by plugging another

device (ex: lamp) into the outlet. If outlet is connected to a light switch,

check to make sure it is on. If outlet is not functioning nd a working

outlet.

Power cord not plugged in Make sure the power cord is rmly secured to A/C inlet on the unit and

rmly inserted into a non-GFI wall socket.

Power switch turned off Make sure the power switch at the rear of the unit is in the “ON” posi-

tion. Switch will light up red to indicate power is present.

Safety key not plugged in Plug Safety Key into Console (See Safety Key (Emergency Stop Procedures)

within Features section).

Speed displayed is not accurate Display set to wrong unit of mea-

sure. (English/Metric)

Change display units.

Walking belt misalignment Rear belt guides Belts should ride on top of triangular black belt guides at rear of

treadles.

Tracking adjustment Belts are not required to be perfectly centered and are typically farther

out in the rear than they are in the front. This may vary depending on

user’s stride. If belt is tracking to one side far enough to cause rubbing

of belt, consult the “Adjusting the Walking Belts” procedure.

Speed dependent grinding or

scraping noise

Belt alignment Check walking belt alignment. Belt contact with metal guides under

Treadle can make a loud grinding sound. If belts are misaligned, adjust

walking belt.

Rollers or motor Contact Customer Care for further assistance.

Hesitation or belt slipping when

walking on unit

Walking belt tension Adjust walking belt tension by following the “Adjusting the Walking Belt”

procedure.

Knocking noises when unit is

operating

Igus bushing If knocking sound seems to be coming directly from the rear roller,

check Igus (yellow “hat” shaped) bushings and replace if cracked.

Hydraulic cylinder bolts Check and tighten both upper and lower bolts that connect the hydraulic

cylinders to the unit.

Belts stop turning while in use Safety key Plug Safety Key into Console (See Safety Key (Emergency Stop Procedures)

in Features section).

Motor overload Unit may be overloaded and drawing too much current, causing unit

to shut power down to protect motor. Consult belt lubrication schedule

to determine if belts need lubrication, check walking belt tension, and

restart unit.

Outlet Outlet may not have enough power available for the machine due to

other devices on same circuit. Remove any devices from power circuit

and restart machine.

Console displays “C”, “S”, or “H”

with a number

Console Cycle power off and on to clear the error. If issue recurs be sure to note

the display code and contact Customer Service for further assistance.

Console displays “LUbE” code Belt lubrication Consult lubrication schedule and apply if necessary. Push START but-

ton.

Troubleshooting

Assembly / Owner’s Manual

Introduction and Overview

Welcome to the Bowex® Body Weight Loss Guide. This guide is designed to be used with your Bowex® equipment and will help you:

• Lose weight and get lean

• Improve your health and wellness

• Increase your energy and vitality

Consult a physician before you start an exercise program or a new health and diet plan. 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. The heart rate displayed on the console is an approximation and should be used for

reference only.

By focusing on the main three elements of the Bowex® Body Weight Loss Guide- quality, balance, and consistency- you’ll be able to reach and

maintain your weight loss and tness goals for the next six weeks and beyond.

• Quality – The emphasis of this plan is on eating more whole foods and getting the most nutrients from your calories as possible. Making the

majority of your diet from foods that have a single ingredient (for example fruits, vegetables, sh, lean protein, eggs, beans, nuts, and whole

grains) provides the vitamins, minerals, ber, protein, and healthy fats your body needs.

• Balance – Each of the meals and snacks in this guide have a source of ber or smart carbohydrate, protein, and healthy fat to keep your

energy levels consistent throughout the day to fuel your workouts. By having this balance you’ll feel fuller longer, which is critical to weight loss

success.

• Consistency – Getting about the same number of calories each day is important for your metabolism and your mindset. If you overdo it one

day, don’t try to make up for it the next day by not eating or cutting your calories drastically. Get right back on track by following this guide!

Results & Expectations

Results will vary depending on your age, starting weight, and exercise level but on average you can expect to 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.mytnesspal.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 yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just

a number and it’s inuenced by muscle gain as well as fat loss. Feeling how your clothes t can often be a better indicator of progress as your

body adapts to exercise and nutrition changes.

3. Measure portions – To avoid portion creep, use measuring cups and spoons for grains (rice, pasta, cereal), beans, nuts, oils, and dairy. Use

the Portion Sizes Guide for other foods.

4. Plan ahead – Make a meal plan for the week or log your food a day in advance. Planning sets you up for success, especially for social events

and eating out.

5. Practice your desired long-term habits – It’s easy to justify poor eating choices when you’re only focused on the short term. Focus on the

long term satisfaction of a slimmer, healthier you rather than the temporary gratication you’ll get from splurging.

How to Use this Guide

• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day

– Don’t go longer than 5-6 hours without eating

– If you’re not used to eating breakfast, start out small with a piece of fruit and have something else 1-2 hours later. Your body adapts to

not eating breakfast, but as soon as you start eating early in the day and cutting back on dinner portions you’ll notice your hunger will

increase. This is a good sign your metabolism is working!

• Mixandmatchmealoptions

– Select 1 option from the appropriate meal plan (male or female) for breakfast, lunch, and dinner, paying close attention to portion sizes

– Select 1-2 snack options per day

– You have the option to substitute one snack for one treat under 150 calories

– Use the meal plan, sample options, and grocery list to create your own meals for more variety

Bowflex® Body Weight Loss Guide

Assembly / Owner’s Manual

– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example:

• Turkey for tuna

• Any sh or seafood for chicken

• Cooked vegetables instead of salad

• Eat your calories

– Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol

– Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated

• If you’re still hungry after or in between meals:

– Have a glass of water and wait 15-20 minutes. Many times we mistake thirst (or even boredom!) for hunger. Wait out the initial urge to eat

and sometimes it will pass.

– If you’re still hungry after waiting 15-20 minutes have a snack or mini-meal with fruit, vegetables, and protein.

If your goal is muscle gain or strength:

• Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example,

increase portion sizes of protein and smart carbs at meals by 50%. Adding a snack is another option to meet your body’s increased calorie

needs in order to gain muscle and strength.

• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a com-

bination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is

also a great option.

Meal Plan Overview

The female meal plan provides about 1400 calories, and the male 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 on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adjust your

calories if needed.

Follow these guidelines if you’re over 55:

• If you’re over 55, you need fewer calories because your metabolism slows as you age. Stick with three meals with one optional snack per day.

Follow these guidelines if you’re under 25:

• If you’re under 25 you may need more calories. Add another snack if you feel low on energy or are extremely hungry.

Breakfast

Breakfast includes a smart carb, fruit, and a source of protein, which will also have fat. With a balance of carbohydrates and ber from the smart carb

and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.

Snacks

Each snack is a balance of carbohydrates and protein to keep your blood sugar more consistent, which means you won’t experience hunger and

energy level spikes and drops.

This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.

Lunch and Dinner

Lunch combines lling ber from vegetables and smart carbs with a lean, or low-fat, protein. The healthy fat can come either from the protein added

during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).

Assembly / Owner’s Manual

protein

veggies

rich

carbs

Here’s an overview 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

Assembly / Owner’s Manual

Breakfast Options Fruit Smart Carb Protein/Fat

Fruit and Nut Oatmeal Cook

plain oats in water. Top with fruit,

nuts, milk, cinnamon, and honey.

Berries or banana Plain oats

(Regular or quick-cook)

Nuts and milk

EggMufn Cook egg/s. Toast

bread and top with 1 slice of

cheese, 1 slice of ham, and

tomato.

Tomato English mufn or sandwich thin Egg, ham, and cheese

Yogurt Power Parfait Top yogurt

with fruit. Sprinkle with 1 serving

of nuts, 2-3 tbsp wheat germ, or

ground axseed, 1 tbsp oats, and

cinnamon.

Chopped fruit of your choice Oats, wheat germ, and ground

axseed

Plain non-fat Greek yogurt and

nuts

On the Go PB & Apple Sand-

wich Toast bread. Spread on

peanut butter, thin slices of ½ an

apple, and 1 teaspoon of honey.

Sliced apple Sandwich thin, bread, or bagel

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 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 sprinkle of

shredded cheese

Flank or sirloin steak Corn tortillas Salad

Whole Wheat Pasta with

Shrimp or Cannellini Beans &

Marinara Sauce

Shrimp (frozen or fresh) or can-

nellini beans

Whole wheat pasta Steamed broccoli

Bunless Burgers with Oven

Fries, Corn, & Salad

Grill burgers. Bake sliced pota-

toes on sprayed cookie sheet for

25-30 minutes @ 425°F.

93% lean ground beef or turkey Oven baked fries Corn on the cob + side salad

Tuna & Avocado Wrap with

Vegetable Soup

Use 3oz of tuna (1 can). Top with

lettuce, tomato, avocado, and

mustard.

Tuna High-ber wrap Vegetable soup

(homemade or low-sodium

canned)

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.Bowex.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 mufn 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

Assembly / Owner’s Manual

1 cup = baseball

1/2 cup = lightbulb

1 oz or 2 tbsp

= golf ball

1/4 cup nuts

= Altoids tin

3 oz chicken or meat

= deck of cards

1 medium potato

= computer mouse

1 medium piece of

fruit = tennis ball

1 -1/2 oz cheese

= 3 dice

Portion Size Guide

Each of the items listed are for one serving

MALE FEMALE

PROTEIN

2 eggs

5oz chicken, sh, lean meat, or tofu

2/3 cup beans or lentils*

1 cup greek yogurt*

1.5oz cheese*

1 egg

3oz chicken, sh, or lean meat

1/2 cup beans or lentils*

1/2 cup greek yogurt*

1.5oz cheese*

HEALTHY FAT

2 Tblspn peanut or nut butter*

2 tspn olive, ax, or walnut oil

1/4 cup of nuts

1/3 medium avocado

1 tblspn peanut or nut butter*

1 tspn olive, ax or walnut oil

1/8 cup or 2 tablespoons of nuts (approx.15 almonds)

1/4 medium avocado

SMART CARB

1 cup cooked grains (1/2 cup raw): 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 mufn, sandwich thin, or high-ber 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 mufn, sandwich thin, or high-ber wrap

FRUIT

1 medium apple, orange, or pear

1 small banana (length of your hand)

1 cup berries or chopped fruit

1/4 cup dried fruit (fresh or frozen is optimal)

Vegetables* You can have unlimited vegetables except for peas and corn; stick with 1/2 cup serving

2 cups spinach or lettuce = 2 cupped hands

1 cup raw vegetables

1/2 cup cooked vegetables

6oz low sodium vegetable juice

OPTIONAL TREATS

1/2 cup lowfat ice cream

1 small bag of baked potato chips

1oz dark chocolate

4oz of wine or 12oz light beer

3 cups air-popped or light popcorn

* some foods are a combination of protein and carbs or protein and fat

Assembly / Owner’s Manual

Grocery List

BREAD & GRAINS

100% whole wheat bread

Sprouted grain breads

Light or whole wheat english mufns

Sandwich or bagel thins

Corn or low-carb whole wheat tortillas

High-ber wraps

Plain oats: 1 minute or old fashioned

Whole grains: brown rice, bulgar, barley, quinoa, couscous

Tips: Look for 100% whole wheat as the rst ingredient. Look for 4g of

ber per slice or 5g per 2 slices of light or diet bread. Aim for bread with

less than 100 calories per slice.

DAIRY & DAIRY ALTERNATIVES

Plain non-fat greek yogurt

Ker (yogurt like drink)

Organic low-fat milk

Enriched almond or soy milk

Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss,

string cheese, or single serving packages

MEAT, FISH, POULTRY & PROTEIN

Wild game

Salmon, halibut, tuna, tilapia, shrimp,

catsh, scallops, or crab

Pork loin, pork chops, or pork roast

Chicken or turkey breast or thighs (no skin)

Eggs and 100% egg whites

Lean beef: sirloin, chuck, round, tenderloin, 93% lean (organic and

grass fed is best)

Canned salmon or tuna (in water)

Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunch-

meat

Any type of bean, dry or canned low-sodium varieties

Tofu and tempeh

Tips: Look for “Choice” or “Select” cuts of meat rather than “Prime”.

Prime cuts are fattier. Limit intake of highly processed meat and

imitation meat products like sausage, 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 bars with less than 200 calories and 20g of sugar and at least 3g

of protein and 3g of ber. Look for crackers with less than 130 calories

and 4g or less of fat per serving.

FATS & OILS

Avocado

Olive, grapeseed, walnut, sesame, or axseed oil

Butter/spreads: look for products free of trans fats and partially

hydrogenated oils on the ingredient list.

Tips: Light olive oil refers to the avor, not the calorie content. Always

measure oil and butter. Even if a fat is considered healthy, it’s still very

high in calories and portions need to be controlled.

DRESSINGS, CONDIMENTS & SAUCES

Vinegars: rice, wine, balsamic

All fresh or dried herbs and spices

Mustard

Salsa and chili sauce

Marinara sauce with no high-fructose corn syrup

Lemon and lime juice

Bottled minced garlic and ginger

Low-sodium soy sauce

Tips: Look for products free of MSG, added colors, and high fructose

corn syrup. Look for sauces under 50 calories per serving. Avoid cream

based sauces and dressings like ranch, bleu cheese, and alfredo.

All fruits and vegetables, fresh and frozen, are great choices. Since every meal has one or both, your shopping cart should reect this.

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 outt, or an outing with friends and family

• Use the resources below to nd new recipes, get expert advice, and support to stay motivated

Resources

DownloadableResourcesfromBowex® Website (www.Bowex.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 Bowex® Dietitian on the Bowex® Facebook page

Recipes

• www.wholeliving.com

• www.eatingwell.com

• www.whfoods.org

• www.livebetteramerica.org

Online food logs

• www.mytnesspal.com

• www.loseit.com

Assembly / Owner’s Manual

We want you to know that your TreadClimber® machine is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100%

satised with your TreadClimber® machine, please follow the instructions below to return your merchandise and receive a refund of the purchase

price, less shipping and handling.

This TreadClimber® Buy Back Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc. This guarantee does not

apply to sales made by dealers or distributors.

1. Call a TreadClimber® Representative at 1-800-605-3369 for a Return Authorization Number (RMA). An RMA will be granted if:

a. The TreadClimber® exercise machine was purchased directly from Nautilus, Inc.

b. The request to return the product is within 6 weeks of the delivery date of your merchandise.

2. If an RMA is granted, the following instructions will prevent delays in the processing of your refund.

a. The merchandise must be returned to the address given to you at the time of the Return Authorization Call.

b. All returned merchandise must be properly packaged 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 within two weeks from the date the TreadClimber®

Representative issued the Return Authorization Number.

Note: You are responsible for return shipping and for any damage or loss to merchandise that occur during return shipment. Nautilus

recommends that you obtain tracking numbers and insure your shipment.

Unauthorized Returns

Nautilus, Inc. denes an unauthorized return as any merchandise returned to our facilities without a valid and current Return Merchandise

Authorization (RMA) number issued by Nautilus. Failure to properly mark packages with a valid RMA number, or allowing an RMA number to expire,

will cause Nautilus, Inc. to consider a return unauthorized. Any merchandise returned without a RMA number will not be subject to a refund or credit

and Nautilus will discard the product. The customer assumes all shipping and handling charges for any unauthorized return.

Buy Back Guarantee

Assembly / Owner’s Manual

Warranty

Who Is Covered

This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).

What Is Covered

Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives

proper care and maintenance as described in the Product’s Assembly and Owner’s manual. This warranty is good only for authentic, original, legitimate machines manufactured by

Nautilus, Inc. and sold through an authorized agent and used in the United States or Canada.

Terms

• Frame 2 years

• Mechanical parts 2 years

• Electronics 2 years

• Hydraulics 2 years

• Motor 2 years

• All other components 2 years

How Nautilus Will Support the Warranty

Throughout and as set forth under the terms of the Warranty, Nautilus, Inc. will provide a replacement for any component or part that proves to be defective in materials or

workmanship. Nautilus, Inc. reserves the right to substitute material of equal or better quality if identical materials are not available under this warranty.

In the event that replacement parts or components do not correct the issue, Nautilus, Inc, reserves the right to replace the product or apply a limited credit reimbursement toward

another Nautilus Inc. brand product, at our discretion. Reasonable substitution may be required depending upon Product availability. Any replacement of the Product under the

terms of the Warranty in no way extends the original Warranty period. THESE REMEDIES ARE THE EXCLUSIVE AND SOLE REMEDIES FOR ANY BREACH OF WARRANTY.

What You Must Do

• Retain appropriate and acceptable Proof of Purchase.

• Operate, maintain, and inspect the product as speciﬁed in the Product Documentation (Assembly, Owner’s Manuals, etc.).

• Product must be used exclusively for the purpose intended.

• Notify Nautilus within 30 days after detecting an issue with the product.

• Install replacement parts or components in accordance with any Nautilus instructions.

• Perform diagnostic procedures with a trained Nautilus, Inc representative if requested.

• This warranty does not cover in home repair costs (labor, etc) or related charges.

What Is Not Covered

• Damage due to abuse, tampering or modiﬁcation of the Product, failure to properly follow assembly instructions, maintenance instructions, or safety warnings as 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 privately entity that

has a machine for 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 Nautilus ofﬁce listed on the Contacts page of the Product’s Owner’s manual. You may be required to return the

defective component to a speciﬁed address for repair or inspection, at your expense. Standard ground shipping of any warranty replacement parts will be paid by Nautilus, Inc. For

products purchased from a retail outlet, you may be asked to contact your retailer for warranty support.

Exclusions

The preceding warranties are the sole and exclusive express warranties made by Nautilus, Inc. They supersede any prior, contrary or additional representations, whether oral or

written. No agent, representative, dealer, person or employee has the authority to alter or increase the obligations or limitations of this warranty. Any implied warranties, including

the WARRANTY OF MERCHANTABILITY and any WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE, are limited in duration to the term of the applicable express warranty

provided above, whichever is longer. Some states do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you.

Limitation of Remedies

EXCEPT AS OTHERWISE REQUIRED BY APPLICABLE LAW, THE PURCHASER’S EXCLUSIVE REMEDY IS LIMITED TO REPAIR OR REPLACEMENT OF ANY COMPONENT DEEMED BY

NAUTILUS, INC. TO BE DEFECTIVE UNDER THE TERMS AND CONDITIONS STATED HEREIN. IN NO EVENT WILL NAUTILUS, INC. BE LIABLE FOR ANY SPECIAL, CONSEQUENTIAL,

INCIDENTAL, INDIRECT OR ECONOMIC DAMAGES, REGARDLESS OF THE THEORY OF LIABILITY (INCLUDING, WITHOUT LIMITATION, PRODUCT LIABILITY, NEGLIGENCE OR OTHER

TORT) OR FOR ANY LOST REVENUE, PROFIT, DATA, PRIVACY OR FOR ANY PUNITIVE DAMAGES ARISING OUT OF OR RELATED TO THE USE OF THE FITNESS MACHINE EVEN IF

NAUTILUS, INC. HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. THIS EXCLUSION AND LIMITATION SHALL APPLY EVEN IF ANY REMEDY FAILS OF ITS ESSENTIAL

PURPOSE. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF CONSEQUENTIAL OR INCIDENTAL TYPE DAMAGES SO THE ABOVE LIMITATION MAY NOT APPLY TO

YOU.

State Laws

This warranty gives you speciﬁc legal rights. You may also have other rights, which vary from state to state.

Expirations

If the warranty has expired, Nautilus, Inc. may assist with replacements or repairs to parts and labor, but there will be a charge for these services. Contact a Nautilus® ofﬁce for

information on post-warranty parts and services. Nautilus® does not guarantee availability of spare parts after expiration of warranty period.

International Purchases

If you purchased your machine outside of the United States consult your local distributor or dealer for warranty coverage.

8006102.090114.A

Bowflex BFX.TC10.AM.OM.WARR.050114.A Assembly & Owner's Manual BFX.TC10.AM.OM.WARR.EN

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