M7i
OWNER’S / ASSEMBLY MANUALOWNER’S / ASSEMBLY MANUAL
This product is compliant with the
applicable CE requirements.
Assembly / Owner’s Manual
2
Important Safety Instructions - Assembly 3
Safety Warning Labels / Serial Number 5
6SHFL¿FDWLRQV
%HIRUH$VVHPEO\
Parts 7
Hardware 8
Tools 8
Assembly 9
Moving the Machine 20
Leveling the Machine 20
Features 21
Console Features 22
Fitness Basics 29
Operations 35
Mounting / Dismounting 35
*HWWLQJ6WDUWHG
Power Up / Idle Mode 37
Warm Up Mode 37
MAX 14 MINUTE INTERVAL Program 37
(GLWD8VHU3UR¿OH
Workout Programs 38
Paused / Results / Cool Down Mode 41
Customize the Calorie Goal 41
Console Setup Mode 42
Maintenance 43
Maintenance Parts 44
7URXEOHVKRRWLQJ
Body Weight Loss Plan 49
Table of Contents / Registration
Nautilus, Inc., www.nautilusinternational.com | Nautilus, Inc., 5415 Centerpoint Parkway, Groveport, OH 43125 USA | Printed in China | © 2017
Nautilus, Inc. | ® indicates trademarks registered in the United States. These marks may be registered in other nations or otherwise protected
E\FRPPRQODZ%RZÀH[WKH%ORJR%RZÀH[0D[7UDLQHU0D[7UDLQHU6HOHFW7HFK1DXWLOXV6FKZLQQDQG8QLYHUVDODUHWUDGHPDUNVRZQHGE\
or licensed to Nautilus, Inc. Google Play is a trademark of Google Inc. App Store is a service mark of Apple Inc. The Bluetooth
®
word mark and
logos are registered trademarks owned by Bluetooth SIG, Inc., and any use of such marks by Nautilus, Inc. is under license. Polar, OwnCode,
MyFitnessPal, and Nut Thins are trademarks of their respective owners.
ORIGINAL MANUAL - ENGLISH VERSION ONLY
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, contact your local distributor.
)RUGHWDLOVUHJDUGLQJSURGXFWZDUUDQW\RULI\RXKDYHTXHVWLRQVRUSUREOHPVZLWK\RXUSURGXFWSOHDVHFRQWDFW\RXUORFDO%RZÀH[
GLVWULEXWRU7R¿QG\RXUORFDOGLVWULEXWRUJRWRwww.nautilusinternational.com or www.nautilus.cn
Assembly / Owner’s Manual
3
When using an electrical appliance, basic precautions should always be followed, including the following:
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 instructions.
Carefully read and understand the Assembly instructions. Read and understand the complete Manual. Keep the Manual
for future reference.
To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug this machine from the
electrical outlet immediately after using and before cleaning.
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.
• 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.
• The machine should never be left unattended when plugged in. Unplug from outlet when not in use and before cleaning, maintaining or repairing
the machine.
%HIRUHHDFKXVHH[DPLQHWKHPDFKLQHIRUGDPDJHWRSRZHUFRUGORRVHSDUWVRUVLJQVRIZHDU'RQRWXVHLIIRXQGLQWKLVFRQGLWLRQ&RQWDFW
your local distributor for repair information.
• Not intended for use by persons with medical conditions where those conditions may impact the safe operation of the machine or pose a risk of
injury to the user.
• Do not drop or put objects into any opening of the machine.
• Never operate this machine with the air openings blocked. Keep the air openings free of lint, hair and the like.
• Do not assemble this machine outdoors or in a wet or moist location.
0DNHVXUHDVVHPEO\LVGRQHLQDQDSSURSULDWHZRUNVSDFHDZD\IURPIRRWWUDI¿FDQGH[SRVXUHWRE\VWDQGHUV
• 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 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 Manual.
5HDGDQGXQGHUVWDQGWKHFRPSOHWH0DQXDOVXSSOLHGZLWKWKLVPDFKLQHEHIRUH¿UVWXVH.HHSWKH0DQXDOIRUIXWXUHUHIHUHQFH
• Do all assembly steps in the sequence given. Incorrect assembly can lead to injury or incorrect function.
• SAVE THESE INSTRUCTIONS.
Important Safety Instructions
Assembly / Owner’s Manual
4
Before using this equipment, obey the following warnings:
Read and understand the complete Manual. Keep the 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 your local distributor for replacement stickers.
To reduce the risk of electrical shock or usage of the equipment, always unplug the power cord from the wall outlet and
the machine and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.
• 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.
&RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDPRUDQHZKHDOWKDQGGLHWSODQ6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVVLQ\RXU
chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured
E\WKHPDFKLQH¶VFRPSXWHUIRUUHIHUHQFHSXUSRVHVRQO\7KHKHDUWUDWHGLVSOD\HGRQWKHFRQVROHLVDQDSSUR[LPDWLRQDQGVKRXOGEHXVHGIRU
reference only.
%HIRUHHDFKXVHH[DPLQHWKLVPDFKLQHIRUORRVHSDUWVRUVLJQVRIZHDU'RQRWXVHLIIRXQGLQWKLVFRQGLWLRQ0RQLWRUWKH3HGDOVDQG&UDQN
Arms closely. Contact your local distributor for repair information.
0D[LPXPXVHUZHLJKWOLPLWNJOEV'RQRWXVHLI\RXDUHRYHUWKLVZHLJKW
• This machine is for home use only.
'RQRWZHDUORRVHFORWKLQJRUMHZHOU\7KLVPDFKLQHFRQWDLQVPRYLQJSDUWV'RQRWSXW¿QJHUVRURWKHUREMHFWVLQWRPRYLQJSDUWVRIWKHH[HUFLVH
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 the machine.
• Do not operate this machine outdoors or in moist or wet locations.
.HHSDWOHDVWP´RQHDFKVLGHRIWKHPDFKLQHFOHDU7KLVLVWKHUHFRPPHQGHGVDIHGLVWDQFHIRUDFFHVVDQGSDVVDJHDURXQGDQG
emergency dismounts from the machine. Keep third parties out of this space when machine is in use.
'RQRWRYHUH[HUW\RXUVHOIGXULQJH[HUFLVH2SHUDWHWKHPDFKLQHLQWKHPDQQHUGHVFULEHGLQWKLVPDQXDO
• Perform all regular and periodic maintenance procedures recommended in the Owner’s Manual.
• Keep the Pedals and Handlebars clean and dry.
([HUFLVHRQWKLVPDFKLQHUHTXLUHVFRRUGLQDWLRQDQGEDODQFH%HVXUHWRDQWLFLSDWHWKDWFKDQJHVLQVSHHGDQGUHVLVWDQFHOHYHOFDQRFFXUGXULQJ
workouts, and be attentive in order to avoid loss of balance and possible injury.
• This machine cannot stop the Pedals or Upper Handlebars independently of the Resistance Fan. Reduce the pace to slow the Resistance Fan,
Upper Handlebars and Pedals to a stop. Do not dismount the machine until the Pedals and Upper Handlebars have come to a complete stop.
• Do not drop or put objects into any opening of the machine.
• Prior to use read and understand the Owner’s Manual. The appliance is not to be used by persons with functional limitations and impairments,
UHGXFHGSK\VLFDOVHQVRU\RUPHQWDOFDSDELOLWLHVRUODFNRIH[SHULHQFHDQGNQRZOHGJH
7KLVDSSOLDQFHLVQRWLQWHQGHGIRUXVHE\SHUVRQVLQFOXGLQJFKLOGUHQZLWKUHGXFHGSK\VLFDOVHQVRU\RUPHQWDOFDSDELOLWLHVRUODFNRIH[SHULHQFH
and knowledge, unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety.
• Children should be supervised to ensure that they do not play with the appliance.
Important Safety Instructions
Assembly / Owner’s Manual
5
Product
Specification Label
Serial Number Label
Safety Warning Labels and Serial Number
Assembly / Owner’s Manual
6
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
DZRUNRXWDUHDRIDPLQLPXPFP´[FP´%HVXUHWKDWWKHZRUNRXWVSDFH\RXDUHXWLOL]LQJKDVDGHTXDWHKHLJKWFOHDUDQFH
WDNLQJLQWRFRQVLGHUDWLRQWKHKHLJKWRIWKHXVHUDQGWKHPD[LPXPSHGDOKHLJKWRIWKH¿WQHVVPDFKLQH
Basic Assembly Tips
Follow these basic points when you assemble your machine:
• 5HDGDQGXQGHUVWDQGWKH³,PSRUWDQW6DIHW\,QVWUXFWLRQV´EHIRUH
assembly.
• Collect all the pieces necessary for each assembly step.
• Using the recommended wrenches, turn the bolts and nuts to
WKHULJKWFORFNZLVHWRWLJKWHQDQGWKHOHIWFRXQWHUFORFNZLVH
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.
Machine Mat
7KH%RZÀH[0D[7UDLQHU0DFKLQH0DWLVDQRSWLRQDODFFHVVRU\WKDWKHOSVNHHS\RXUZRUNRXWDUHDFOHDUDQGDGGVDOD\HURISURWHFWLRQWR\RXU
ÀRRU7KHUXEEHUPDFKLQHPDWSURYLGHVDQRQVOLSUXEEHUVXUIDFHZKLFKOLPLWVVWDWLFGLVFKDUJHDQGUHGXFHVWKHSRVVLELOLW\RIGLVSOD\HUURUV,ISRV-
VLEOHSXW\RXU%RZÀH[0D[7UDLQHU0DFKLQH0DWLQ\RXUVHOHFWHGZRUNRXWDUHDEHIRUH\RXEHJLQDVVHPEO\
To order the optional machine mat, contact your local distributor.
DO NOT dispose of this product as refuse. This product is to be recycled. For proper disposal of this product, please follow the prescribed
methods at an approved waste center.
Specifications / Before Assembly
2.46m (97”)
1.99m
(78.5”)
0.6m
( 24” )
0.6m
( 24” )
0.6m
( 24” )
0.6m
( 24” )
166.4 cm
(65.5”)
124.5 cm
(49”)
77.5 cm
(30.5”)
Maximum User Weight: NJOEV
Maximum Pedal Height: FP
Power Requirements:
Operational Voltage: 9VDC
Operating Current: 1.5A
$&3RZHU$GDSWHU 9$&+]
Heart Rate Chest Strap: 1 CR2032 battery
Machine Weight: DSSUR[LPDWHO\NJOEV
Total Surface Area (footprint) of equipment: FP
2
Complies with the following:
SAA Compliant ISO 20957 Compliant
GB17498 Compliant
Assembly / Owner’s Manual
7
$GHFDOKDVEHHQDSSOLHGWRDOOULJKW³5´DQGOHIW³/´SDUWVWRDVVLVWZLWKDVVHPEO\
Item Qty Description Item Qty Description
5 1 AC Adapter 12 2 Cap
1 &RQVROH$VVHPEO\Z$HUREDUV 13 1 Heart Rate Chest Strap
7 2 Pedal 14 1 Stabilizer Shroud, Left
8 1 Rail Assembly 15 1 Stabilizer Shroud, Right
9 2 Leg 1 Manual Kit
10 4 Leveler 17 1 Dynamic Handlebar, Left
11 1 Stabilizer Assembly 18 1 Dynamic Handlebar, Right
( 2 Boxes )
Box 1
Item Qty Description
1 1 Frame
2 1 Shroud, Rear
3 2 Foot Pad
4 1 Hardware Card
Box 2
Parts
18
8
9
11
10
17
9
5
7
7
6
12
13
16
14
15
1
2
3
4
Assembly / Owner’s Manual
8
To ol s
Included Not Included
#2
4 mm
5 mm
PP
8 mm
UHFRPPHQGHG
13 mm
Hardware / Tools
Item Qty Description Item Qty Description
A 6RFNHW+HDG+H[6FUHZ0[[%ODFN J46RFNHW+HDG+H[6FUHZ0[[
B /RFN:DVKHU0[%ODFN K 4 Lock Nut, M8
C4:DVKHU)ODW0[%ODFN L8:DVKHU)ODW0[
D46RFNHW+HDG+H[6FUHZ0[[%ODFN M 8)ODW6RFNHW+HDG+H[6FUHZ0[[%ODFN
E4:DVKHU)ODW0[%ODFN N46RFNHW+HDG+H[6FUHZ0[[%ODFN
F13DQ3KLOOLSV6FUHZ0[[ O4/RFN:DVKHU0[%ODFN
G2:DVKHU)ODW0[%ODFN P4:DVKHU)ODW0[%ODFN
H2Cap Q 6RFNHW+HDG+H[6FUHZ0[[
I2:DYH:DVKHU[ R /RFN:DVKHU0[
Note: Select pieces of Hardware have been provided as spares on the Hardware Card. Be aware that there may be remaining Hardware
after the proper assembly of your machine.
AB C D E F
GH
IJK LMNOPQR
Assembly / Owner’s Manual
9
1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping 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.
Assembly
13mm
X2
C
8
X4
B
A
1
Assembly / Owner’s Manual
10
2. Attach Levelers to the Stabilizer Assembly
11
10
X4
Assembly / Owner’s Manual
11
3. Carefully Lift the Frame Assembly from the Shipping Plate and Attach to the Stabilizer 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. 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.
D
E
X4
Assembly / Owner’s Manual
12
4. Attach Stabilizer Shroud to the Frame Assembly
14
15
Assembly / Owner’s Manual
13
5. Attach 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.
12
12
2
#2
X1
F
Assembly / Owner’s Manual
14
6. Attach Legs to Frame Assembly
Be aware that the Legs are connected and when either of these parts move the other does as well.
G
X2
B
A
H
6mm
9
9
X2
I
Assembly / Owner’s Manual
15
7. 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.
L
K
X4
13mm
J
X4
6mm
L
7
7
Assembly / Owner’s Manual
16
8. Cut the Shipping Zip-Ties from the Foot Pads and Attach to the Pedals
3
3
X8
4mm
M
X2
Assembly / Owner’s Manual
17
9. Cut the Shipping Zip-Tie that Secures the Cables, Connect the Cables, and Attach the Console Assem-
bly
NOTICE: Do not let the Cables drop into the Frame Assembly. Do not cut or crimp the Console Cables.
6
5mm
X4
P
O
N
Assembly / Owner’s Manual
18
10. Attach the Upper Handlebars to Frame Assembly
Be aware that the Pedals and the Upper Handlebars are connected and when either of these 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 that they are in the range of operation for the User.
18
17
Q
R
X6
5mm
Assembly / Owner’s Manual
19
11. Connect the AC Adapter to the Frame Assembly
12. Final Inspection
Inspect your machine to ensure that all hardware is tight and components are properly assembled.
%HVXUHWRUHFRUGWKHVHULDOQXPEHULQWKH¿HOGSURYLGHGDWWKHIURQWRIWKLVPDQXDO
Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s
Manual.
5
Assembly / Owner’s Manual
20
Moving the Machine
The machine may be moved by one or more persons depending on their physical abilities and capacities. Make sure that you and
RWKHUVDUHDOOSK\VLFDOO\ÀWDQGDEOHWRPRYHWKHPDFKLQHVDIHO\
1. Grasp the Aero Bars to carefully tilt the machine toward you onto the transport rollers. Be sure not to grab the Media Shelf.
Be aware of the Handlebars and the weight of the machine before tilting
the machine.
2. Push the machine into position.
3. Carefully lower the machine into position.
NOTICE: Be careful when you move the machine. All abrupt motions can affect the
computer operation.
Leveling the Machine
7KHPDFKLQHQHHGVWREHOHYHOHGLI\RXUZRUNRXWDUHDLVXQHYHQRULIWKH5DLO$VVHPEO\LVVOLJKWO\RIIWKHÀRRU7RDGMXVW
1. Place the machine in your workout area.
/RRVHQWKHORFNLQJQXWVDQGDGMXVWWKHOHYHOHUVXQWLOWKH\DUHHYHQO\EDODQFHGLQFRQWDFWZLWKWKHÀRRU
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.
3. Tighten the locking nuts.
Make sure the machine is level and stable before you exercise.
Adjustments
Assembly / Owner’s Manual
21
A Console I Roller
B Media / Entertainment Shelf J Pedal
C Aerobars K Water Bottle Holder / Tray
D Resistance Fan L &RQWDFW+HDUW5DWH&+56HQVRUV
E Power Connector M Static Handlebars
F Transport Roller N Dynamic Handlebars
G Leveler O Bluetooth
®
&RQQHFWLYLW\QRWVKRZQ
H Rail Assembly
Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate
displayed is an approximation and should be used for reference only. Over exercising may result in serious injury or
death. If you feel faint stop exercising immediately.
Features
E
D
F
G
G
H
J
B
A
M
N
K
I
L
C
Assembly / Owner’s Manual
22
Burn Rate display
The Burn Rate display shows the level of calories being burned per minute. This rate is a function of Intensity, which is the current level of RPM
SHGDOVSHHGDQGUHVLVWDQFHOHYHO$VHLWKHURIWKRVHYDOXHVLQFUHDVHWKH%XUQ5DWHZLOOLQFUHDVH
Burn Rate Target LED range
7KH%XUQ5DWH7DUJHW/('UDQJHLVDZRUNRXWFRDFKEDVHGRQWKHVHWWLQJVRIWKHVHOHFWHG8VHU3UR¿OH$UDQJHRI¿YH/('¶VDUHDFWLYDWHGGXULQJD
ZRUNRXW7KH¿UVWRIWKH/('VLQWKHUDQJHLVDVXJJHVWHGEHJLQQHUOHYHOZLWKWKHKLJKHU/('VEHLQJIRUDPRUHDGYDQFHG¿WQHVVXVHU7KH,QWHQVLW\
RIWKHUDQJHLVEDVHGRQWKH:RUNRXW3UR¿OH'LVSOD\
Note:%HVXUHWKH8VHU3UR¿OHLVFXUUHQWIRUDPRUHH[DFWFDORULHEXUQUDWHDQGVXJJHVWHGWDUJHWUDQJH
7KH7DUJHW/('5DQJHLVDVXJJHVWHGZRUNRXWOHYHODQGVKRXOGRQO\EHIROORZHGLI\RXUSK\VLFDOÀWQHVVOHYHODOORZV
During an Interval workout, the SPRINT segment will be red LEDs, and the RECOVER segment will be green LEDs.
Maximum Burn Rate LED marker
7KH0D[LPXP%XUQ5DWH/('PDUNHULVDQRUDQJH/('WKDWVKRZVWKHKLJKHVWUDWHRIFDORULHEXUQDFKLHYHGGXULQJWKHFXUUHQWZRUNRXW
Total Calories
display
Active User display
Programs button
Add Time button
Burn Rate Target buttons
Resistance Level buttons
Burn Rate display
Target Burn Rate
LED Range
%HQH¿W=RQHGLVSOD\
Console Features
Assembly / Owner’s Manual
23
%HQHĆW=RQHGLVSOD\
$VXJJHVWHG%XUQ5DWH7DUJHW=RQHWRJDLQWKHIXOOEHQH¿WVIURPWKHFXUUHQWZRUNRXW)DW%XUQ(QGXUDQFHDQG3HUIRUPDQFH=RQHV
Calorie Burn or Fat Burn programs )DW%XUQ%HQH¿W=RQH
Manual program (QGXUDQFH%HQH¿W=RQH
Stairs program 3HUIRUPDQFH%HQH¿W=RQH
Total Calories display
7KH7RWDO&DORULHVGLVSOD\VKRZVWKHHVWLPDWHGFDORULHVWKDWKDYHEHHQEXUQHGGXULQJWKHZRUNRXW7KHPD[LPXPGLVSOD\LV
Active User display
7KH$FWLYH8VHUGLVSOD\VKRZVWKHVHOHFWHGXVHUSUR¿OH$XVHUSUR¿OHLVDOZD\VVHOHFWHG
Note: )RUPRUHDFFXUDWHFDORULHFRXQWVDQG%XUQ5DWH7DUJHWVEHVXUHWRHGLW\RXU8VHU3UR¿OH
User button
3XVKWRVHOHFWWKHGHVLUHG8VHU3UR¿OHSXVKDQGKROGIRUVHFRQGVWRHGLWWKHVHOHFWHG8VHU3UR¿OH
Volume button and indicator lights
7KH9ROXPHEXWWRQVHWVWKHVRXQGOHYHORIWKH&RQVROHDQGWKHLQGLFDWRUOLJKWVVKRZWKHFXUUHQWVHWWLQJORZ/('PHGLXP/('VKLJK
/('VRURIIQR/('V
MAX 14 Minute Interval button
Push to start the MAX 14 Minute Interval workout.
PROGRAMS button
Push to select a workout program. With the Calorie Goal program selected, push and hold for 3 seconds to customize the workout goal.
ENTER/START button
Starts the selected Program workout, or resumes a paused workout. Push to accept the displayed value for an option.
PAUSE/STOP button
Pauses an active workout, ends a paused workout, or goes back to the previous screen.
Add Time button
Increases the length of a workout by 2.5 minutes for non-Interval Workouts, or adds another Interval for Interval Workouts.
Note: Button is disabled for Calorie Goal, Manual, and Fitness Test programs.
Burn Rate Target buttons
$GMXVWVWKH%XUQ5DWH7DUJHWGXULQJDZRUNRXWLIDFWLYHRULQFUHDVHVDYDOXHGDWHWLPHDJHRUZHLJKW
Resistance Level buttons
Adjusts the resistance level of the workout.
Assembly / Owner’s Manual
24
LCD Display Data
The console display shows the workout measurements and current options.
Target Coaching Programs
%HQH¿W0RGH3URJUDPV
Interval Workout Count
FXUUHQWLQWHUYDOWRWDOQXPEHU
RILQWHUYDOV
Active Workout Segment
:RUNRXW3UR¿OH'LVSOD\
Time display
Goal display
SPRINT
The high Intensity segment of an Interval workout. During an Interval workout, the active segment shifts between the SPRINT and RECOVER seg-
PHQWVZLWKDQDXGLEOHFRQ¿UPDWLRQFRXQWLQJWKHWLPHGRZQIRUWKHFXUUHQWO\DFWLYHVHJPHQW
RECOVER
7KHUHGXFHGZRUNRXWVHJPHQWRIDQ,QWHUYDOZRUNRXWFRXQWLQJGRZQXQWLOWKHQH[W635,17VHJPHQW
WARM UP
WARM UP starts when the machine is used, but a workout has not been started. The WARM UP display will activate and the Time display will show
the time in Warm Up.
COOL DOWN
COOL DOWN starts when a workout ends but the machine is still used. The COOL DOWN display will activate and the Time display will show the
time in Cool Down. The workout results are displayed during cool down.
Time display
7KH7LPHGLVSOD\VKRZVWKHWLPHFRXQWGHSHQGLQJRQWKHVW\OHRIZRUNRXW,QWHUYDO%HQH¿WRU0DQXDO
'XULQJDQ,QWHUYDOZRUNRXWWKH7LPHGLVSOD\FRXQWVGRZQWKHFXUUHQW,QWHUYDOVHJPHQW635,17RU5(&29(5)RUD%HQH¿W0RGHZRUNRXWWKH
total time of the workout counts down. During a Manual workout, the Central Time display counts up until the workout is ended.
7KHPD[LPXPGLVSOD\IRUWLPHLV
Interval Workout Count
During an Interval workout, the Interval Workout Count displays the count of the currently active Interval and the total number of Intervals for the
workout.
Assembly / Owner’s Manual
25
Goal display
The Goal display shows the total workout time or the total calories for a non-interval workout. During an Interval workout, the Goal display counts
down the time until the end of the workout. This display will be blank during a Manual workout. When the goal is time based, the clock icon is dis-
played.
Note: During a Fitness Test, the displayed 3 minute goal begins when the heart rate reaches the heart zone. Be aware of the additional time
before the 3 minute countdown begins.
Bluetooth
®
App Connected display
Display shows when a device is paired with the App.
Target Coaching Programs
Target Coaching Programs suggest a calorie burn rate as a target during the workout. The Burn Rate Target LED Range activates to show the burn
UDWHWDUJHWGXULQJWKHZRUNRXW7KH:RUNRXW3UR¿OHGLVSOD\LV&DORULH%XUQ5DWHGXULQJD7DUJHW&RDFKLQJ3URJUDP
%HQHĆW0RGH3URJUDPV
%HQH¿W0RGH3URJUDPVVXJJHVWDZLGHUDQJHRIFDORULHEXUQUDWHIRUWKHZRUNRXW7KH:RUNRXW3UR¿OHGLVSOD\VKRZV5HVLVWDQFH/HYHOGXULQJD
%HQH¿W0RGH3URJUDP
:RUNRXW3URĆOHGLVSOD\
7KH:RUNRXW3UR¿OHGLVSOD\DUHDVKRZVWKHFRXUVHSUR¿OHRIWKHSURJUDP(DFKFROXPQLQWKHSUR¿OHVKRZVRQHZRUNRXWVHJPHQW7KHKLJKHUWKH
column, the higher the intensity of the workout.
'XULQJD7DUJHW&RDFKLQJ3URJUDPWKH:RUNRXW3UR¿OHVKRZVWKHWDUJHWOHYHORI%XUQ5DWH'XULQJD%HQH¿W0RGH3URJUDPWKH:RUNRXW3UR¿OH
shows the level of resistance. The Console will adjust the Resistance Level during the workout.
7KHÀDVKLQJFROXPQVKRZVWKHFXUUHQWO\DFWLYHVHJPHQW
RPM
7KH530GLVSOD\¿HOGVKRZVWKHPDFKLQHUHYROXWLRQVSHUPLQXWHSHGDOVSHHG
Calorie Burn Rate
7KH&DORULH%XUQ5DWHGLVSOD\¿HOGVKRZVWKHFXUUHQWUDWHDWZKLFKFDORULHVDUHEHLQJEXUQHGSHUPLQXWH7KH530DQG5HVLVWDQFH/HYHOGLUHFWO\
FKDQJHWKLVUDWH7KH8VHU3UR¿OHVHWWLQJVDOVRDIIHFWWKHUDWH8VHUZHLJKW
Heart Rate
7KH+HDUW5DWHGLVSOD\VKRZVWKHKHDUWUDWHLQEHDWVSHUPLQXWH%30IURPWKHKHDUWUDWHVHQVRUV7KLVYDOXHZLOOQRWEHVKRZQLIDKHDUWUDWHVLJQDO
is not detected.
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. The heart rate displayed on the console is an
approximation and should be used for reference only.
Resistance Level
7KH5HVLVWDQFH/HYHOGLVSOD\¿HOGVKRZVWKHFXUUHQW5HVLVWDQFH/HYHO7KHKLJKHUWKH5HVLVWDQFH/HYHOWKHKDUGHULWZLOOEHWRSXVKWKH3HG-
als.
Note: During a Power Interval workout, the Console will automatically adjust the resistance level to encourage the User to reach the Burn Rate
7DUJHWEDVHGRQWKHSHGDOVSHHG
Assembly / Owner’s Manual
26
&RQQHFWLYLW\RQ\RXU%RZćH[0D[7UDLQHU
®
cardio machine
7KH%RZÀH[0D[7UDLQHU
®
M7 cardio machine is equipped with Bluetooth
®
FRQQHFWLYLW\DQGFDQZLUHOHVVO\V\QFZLWKWKH³%RZÀH[0D[7UDLQHU
®
´)LW-
ness App on supported devices.
Note: )RUDFRPSOHWHOLVWRIVXSSRUWHGGHYLFHVYLVLWZZZERZÀH[PD[WUDLQHUFRP
Fitness App ( “%RZćH[0D[7UDLQHU
®
2" )
7KH%RZÀH[0D[7UDLQHU
®
$SSV\QFVZLWK\RXU%RZÀH[0D[7UDLQHU
®
M7i to track total calories burned, time, watts, and more. Records and stores
every workout for quick reference. Plus, it automatically syncs your workout data with MyFitnessPal
®
to make hitting your daily goals easier than
ever! Track your results and share with friends and family.
'RZQORDGWKHIUHHVRIWZDUH$SSQDPHG³%RZÀH[0D[7UDLQHU
®
7KHVRIWZDUHDSSLVDYDLODEOHRQ*RRJOH3OD\DQG$SS6WRUH
Note: )RUDFRPSOHWHOLVWRIVXSSRUWHGGHYLFHVYLVLWZZZERZÀH[PD[WUDLQHUFRP
)ROORZWKHLQVWUXFWLRQVRQWKH$SSWRV\QF\RXUGHYLFHWRWKH%RZÀH[0D[7UDLQHU
®
cardio machine.
Contact Heart Rate Sensors
&RQWDFW+HDUW5DWH&+5VHQVRUVVHQG\RXUKHDUWUDWHVLJQDOVWRWKH&RQVROH7KH&+5VHQVRUVDUHWKHVWDLQOHVVVWHHOSDUWVRIWKH+DQGOHEDUV
7RXVHSXW\RXUKDQGVFRPIRUWDEO\DURXQGWKHVHQVRUV%HVXUHWKDW\RXUKDQGVWRXFKERWKWKHWRSDQGWKHERWWRPRIWKHVHQVRUV+ROG¿UPEXW
not too tight or loose. Both hands must make contact with the sensors for the Console to detect a pulse. After the Console detects four stable pulse
signals, your initial pulse rate will be shown.
Once the Console has your initial heart rate, do not move or shift your hands for 10 to 15 seconds. The Console will now validate the heart rate.
0DQ\IDFWRUVLQÀXHQFHWKHDELOLW\RIWKHVHQVRUVWRGHWHFW\RXUKHDUWUDWHVLJQDO
• 0RYHPHQWRIWKHXSSHUERG\PXVFOHVLQFOXGLQJDUPVSURGXFHVDQHOHFWULFDOVLJQDOPXVFOHDUWLIDFWWKDWFDQLQWHUIHUHZLWKSXOVHGHWHFWLRQ6OLJKW
hand movement while in contact with the sensors can also produce interference.
• Calluses and hand lotion may act as an insulating layer to reduce the signal strength.
• 6RPH(OHFWURFDUGLRJUDP(.*VLJQDOVJHQHUDWHGE\LQGLYLGXDOVDUHQRWVWURQJHQRXJKWREHGHWHFWHGE\WKHVHQVRUV
• 7KHSUR[LPLW\RIRWKHUHOHFWURQLFPDFKLQHVFDQJHQHUDWHLQWHUIHUHQFH
Use the values calculated or measured by the machine’s computer for reference purposes only.
Remote Heart Rate Monitor
0RQLWRULQJ\RXU+HDUW5DWHLVRQHRIWKHEHVWSURFHGXUHVWRFRQWUROWKHLQWHQVLW\RI\RXUH[HUFLVH&RQWDFW+HDUW5DWH&+5VHQVRUVDUHLQVWDOOHGWR
send your heart rate signals to the Console. The Console can also read telemetry HR signals from a Heart Rate Chest Strap Transmitter that oper-
ates in the 4.5kHz - 5.5kHz range.
Note: The heart rate chest strap must be an uncoded heart rate strap from Polar Electro or an uncoded POLAR
®
FRPSDWLEOHPRGHO&RGHG
POLAR
®
heart rate straps such as POLAR
®
OwnCode
®
FKHVWVWUDSVZLOOQRWZRUNZLWKWKLVHTXLSPHQW
If you have a pacemaker or other implanted electronic device, consult your doctor before 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.
Assembly / Owner’s Manual
27
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 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 transmitter is attached to a chest strap to keep your hands free during your workout. To put on your chest strap:
$GMXVWWKHVWUDSOHQJWKWR¿WVQXJO\DQGFRPIRUWDEO\DJDLQVW\RXUVNLQ6HFXUHWKHVWUDSDURXQG\RXUFKHVWMXVWEHORZWKHFKHVWPXVFOHVDQG
buckle it.
2. Lift the transmitter off your chest and moisten the two Grooved Electrode Areas on the back.
&KHFNWKDWWKHZHWHOHFWURGHDUHDVDUH¿UPO\DJDLQVW\RXUVNLQ
7KHWUDQVPLWWHUZLOOVHQG\RXUKHDUWUDWHWRWKHPDFKLQH¶VUHFHLYHUDQGGLVSOD\\RXUHVWLPDWHG%HDWV3HU0LQXWH%30
Always remove the transmitter before you clean the chest strap. Clean the chest strap regularly with mild soap and water, and thoroughly dry it.
Residual sweat and moisture may keep the transmitter active and drain the battery in the transmitter. Dry and wipe clean the transmitter after each
use.
Note: Do not use abrasives or chemicals such as steel wool or alcohol when you clean the chest strap, as they can damage the electrodes
permanently.
,IWKH&RQVROHGRHVQRWGLVSOD\DKHDUWUDWHYDOXHWKHWUDQVPLWWHUPD\EHDWIDXOW&KHFNWKDWWKHWH[WXUHGFRQWDFWDUHDVRQWKHFKHVWVWUDSDUH
making contact with your skin. You may need to lightly wet the contact areas. If no signal appears or you need further assistance, call your Nautilus
Representative.
Before discarding a chest strap, remove the battery. Dispose of in accordance with local regulations and/or at approved recycling
centers.
Assembly / Owner’s Manual
28
Heart Rate Calculations
<RXUPD[LPXPKHDUWUDWHXVXDOO\GHFUHDVHVIURP%HDWV3HU0LQXWH%30LQFKLOGKRRGWRDSSUR[LPDWHO\%30E\DJH7KLVIDOOLQKHDUW
UDWHLVXVXDOO\OLQHDUGHFUHDVLQJE\DSSUR[LPDWHO\RQH%30IRUHDFK\HDU7KHUHLVQRLQGLFDWLRQWKDWWUDLQLQJLQÀXHQFHVWKHGHFUHDVHLQPD[LPXP
KHDUWUDWH,QGLYLGXDOVRIWKHVDPHDJHFRXOGKDYHGLIIHUHQWPD[LPXPKHDUWUDWHV,WLVPRUHDFFXUDWHWR¿QGWKLVYDOXHE\FRPSOHWLQJDVWUHVVWHVW
than by using an age related formula.
<RXUDWUHVWKHDUWUDWHLVLQÀXHQFHGE\HQGXUDQFHWUDLQLQJ7KHW\SLFDODGXOWKDVDQDWUHVWKHDUWUDWHRIDSSUR[LPDWHO\%30ZKHUHDVKLJKO\
trained runners may have readings of 40 BPM or lower.
7KH+HDUW5DWHWDEOHLVDQHVWLPDWHRIZKDW+HDUW5DWH=RQH+5=LVHIIHFWLYHWREXUQIDWDQGLPSURYH\RXUFDUGLRYDVFXODUV\VWHP3K\VLFDOFRQGL-
WLRQVYDU\WKHUHIRUH\RXULQGLYLGXDO+5=FRXOGEHVHYHUDOEHDWVKLJKHURUORZHUWKDQZKDWLVVKRZQ
7KHPRVWHI¿FLHQWSURFHGXUHWREXUQIDWGXULQJH[HUFLVHLVWRVWDUWDWDVORZSDFHDQGJUDGXDOO\LQFUHDVH\RXULQWHQVLW\XQWLO\RXUKHDUWUDWHUHDFKHV
EHWZHHQ±RI\RXUPD[LPXPKHDUWUDWH&RQWLQXHDWWKDWSDFHNHHSLQJ\RXUKHDUWUDWHLQWKDWWDUJHW]RQHIRURYHUPLQXWHV7KHORQJHU
you maintain your target heart rate, the more fat your body will burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your optimal target rate may be
higher or lower. Consult your physician for your individual target heart rate zone.
Note: $VZLWKDOOH[HUFLVHVDQG¿WQHVVUHJLPHQVDOZD\VXVH\RXUEHVWMXGJPHQWZKHQ\RXLQFUHDVH\RXUH[HUFLVHWLPHRULQWHQVLW\
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
11 8
11 5
11 2
109
106
103
100
97
94
91
88
FAT-BURNING
ANAEROBIC
AEROBIC
Assembly / Owner’s Manual
29
Fitness Basics
Frequency
7RPDLQWDLQJRRGKHDOWKORVHZHLJKWDQGLPSURYH\RXUFDUGLRYDVFXODUHQGXUDQFHWU\DQGXVHWKH%RZÀH[0D[7UDLQHU
®
cardio machine a minimum
of 3 times per week, around 14 minutes each day.
,I\RXDUHQHZWRH[HUFLVHRUUHWXUQLQJWRDUHJXODUH[HUFLVHSURJUDPDQG\RXDUHXQDEOHWRFRPIRUWDEO\FRPSOHWHPLQXWHVRIFRQWLQXRXVH[HU-
FLVHDWRQHWLPHMXVWGR±PLQXWHVDQGJUDGXDOO\LQFUHDVH\RXUZRUNRXWWLPHXQWLO\RXFDQUHDFKDPLQXWHWRWDO
,I\RXUVFKHGXOHLVEXV\DQG\RXDUHXQDEOHWR¿WPLQXWHVRIFRQWLQXRXVH[HUFLVHLQWR\RXUGD\WU\DFFXPXODWLQJPLQXWHVE\GRLQJPXOWLSOH
VKRUWHUZRUNRXWVRQWKHVDPHGD\)RUH[DPSOHPLQXWHVLQWKHPRUQLQJDQGPLQXWHVLQWKHHYHQLQJ7KLVPD\EHDJUHDWZD\WRVWDUW\RXUFDUGLR
training if you are new to vigorous activity.
)RUEHVWUHVXOWVFRPELQH\RXU%RZÀH[0D[7UDLQHU
®
FDUGLRPDFKLQHZRUNRXWVZLWKDVWUHQJWKWUDLQLQJSURJUDPXVLQJD%RZÀH[
®
home gym or Bow-
ÀH[
®
SelectTech
®
GXPEEHOOVDQGIROORZWKH%RZÀH[%RG\:HLJKW/RVV*XLGHLQFOXGHGLQWKLVPDQXDO
Consistency
%XV\ZRUNVFKHGXOHVIDPLO\REOLJDWLRQVDQGGDLO\FKRUHVFDQPDNHLWGLI¿FXOWWR¿WUHJXODUH[HUFLVHLQWR\RXUOLIH7U\WKHVHWLSVWRLQFUHDVH\RXU
chances of success:
6FKHGXOH\RXUZRUNRXWVWKHVDPHZD\\RXVFKHGXOHPHHWLQJVRUDSSRLQWPHQWV6HOHFWVSHFL¿FGD\VDQGWLPHVHDFKZHHNDQGWU\QRWWRFKDQJH
your workout times.
Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week. Leave messages with friendly
reminders to be consistent, and keep each other accountable.
0DNH\RXUZRUNRXWVPRUHLQWHUHVWLQJE\DOWHUQDWLQJEHWZHHQVWHDG\VWDWHVLQJOHVSHHGZRUNRXWVDQGLQWHUYDOWUDLQLQJYDULHGVSHHGZRUNRXWV7KH
%RZÀH[0D[7UDLQHU
®
cardio machine is even more fun when you add this kind of variety.
Apparel
,WLVLPSRUWDQWWRZHDUDSSURSULDWHVDIHDQGFRPIRUWDEOHIRRWZHDUDQGFORWKLQJZKHQXVLQJWKH%RZÀH[0D[7UDLQHU
®
cardio machine, including:
• Rubber-soled athletic walking or running shoes.
• ([HUFLVHFORWKLQJWKDWDOORZV\RXWRPRYHIUHHO\DQGNHHSFRPIRUWDEO\FRRO
• Athletic support that provides stability and comfort.
• ([HUFLVHIULHQGO\ZDWHUERWWOHIRUFRQVWDQWK\GUDWLRQ
Assembly / Owner’s Manual
30
Warm-Up *
%HIRUH\RXXVH\RXU%RZÀH[0D[7UDLQHU
®
cardio 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
IRRWRQWKHÀRRU(DFKUHSHWLWLRQRIWKHVHTXHQFHVKRXOGWDNH
WRVHFRQGV5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVH-
quence 10 or 20 times. Repeat the stretch with the other leg.
Dynamic Knee Bend
Stand with the feet together. Hold onto a wall for balance with
one hand, if necessary. Raise the heel of one foot toward the
JOXWHDOV5HOHDVHWKHVWUHWFKE\SXWWLQJWKHIRRWRQWKHÀRRU
Each repetition of the sequence should take 1 to 3 seconds.
5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRU
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
DVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRUWLPHV
Repeat the stretch with the other leg.
Dynamic Twist
6WDQGZLWKWKHIHHWVKRXOGHUZLGWKDSDUW%HQGWKHHOERZV
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.
5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRU
times
*6RXUFH-D\%ODKQLN¶V)XOO%RG\)OH[LELOLW\6HFRQG(GLWLRQ+XPDQ.LQHWLFVFRP
Assembly / Owner’s Manual
31
Dynamic Bent Knee Heel Press
Stand with one foot forward and one foot back, hip-width
apart and feet facing forward. Hold onto a wall for balance
with one hand, if necessary. 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
VHFRQGV5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFH
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 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
FRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRUWLPHV
Assembly / Owner’s Manual
32
Workouts
)ROORZWKHVHJXLGHOLQHVWRHDVH\RXUVHOILQWRDZHHNO\H[HUFLVHUHJLPHQ8VH\RXUMXGJPHQWDQGRUWKHDGYLFHRI\RXUSK\VLFLDQRUKHDOWKFDUH
SURIHVVLRQDOWR¿QGWKHLQWHQVLW\DQGOHYHORI\RXUZRUNRXWV
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. The heart rate displayed on the console is an approximation and should be used
for reference only.
6WHDG\6WDWHDQG,QWHUYDO7UDLQLQJDUHW\SHVRIZRUNRXWV\RXFDQGRRQ\RXU%RZÀH[0D[7UDLQHU
®
cardio 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-
RXW*HWWLQJ\RXU+HDUW5DWHXSLQWRWKH)DW%XUQLQJ+HDUW=RQH]RQHIRUDQHQWLUHZRUNRXWZRXOGEHDJUHDW6WHDG\6WDWHZRUNRXW)RUH[DPSOH
KROGLQJDFDORULHVSHUPLQXWH%XUQ5DWHSDFHIRUWKHHQWLUHZRUNRXWH[FHSWGXULQJWKHZDUPXSDQGFRROGRZQ6WHDG\6WDWHZRUNRXWVKHOS\RX
EXLOGH[HUFLVHFRQ¿GHQFHVWDPLQDDQGHQGXUDQFHDQGDUHHVVHQWLDOWRDZHOOURXQGHGFDUGLRYDVFXODUWUDLQLQJSURJUDP
Interval Training workouts
$Q,QWHUYDO7UDLQLQJZRUNRXWLQYROYHVDGMXVWLQJ\RXUZRUNRXWLQWHQVLW\IRUVSHFL¿FOHQJWKVRIWLPHWRUDLVHDQGORZHU\RXUEUHDWKLQJUDWHKHDUWUDWH
and calorie burn. This form of workout allows you to burn more calories than a standard workout 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.
7KH%RZÀH[0D[7UDLQHU
®
FDUGLRPDFKLQHFRPELQHV³635,17´DQG³5(&29(5´VHJPHQWVWRFUHDWHDQ,QWHUYDOZRUNRXW'XULQJDQ³635,17´
VHJPHQWSXVK\RXUVHOIWRDOHYHORIKLJKFDORULHEXUQWKDWFDQEHUHSHDWHGIRUWKHVHJPHQWV7KHQGXULQJWKH³5(&29(5´VHJPHQWVDOORZ\RXU-
VHOIWRGHFUHDVHWKHLQWHQVLW\DQGSUHSDUHIRUWKHQH[W³635,17´VHJPHQW7KHVHH[WUHPHFKDQJHVLQLQWHQVLW\DORQJZLWKSXVKLQJ\RXUERG\WRZDUG
H[KDXVWLRQLVZKHUHWKHPD[LPXPEHQH¿WVDUHJDLQHGIURP,QWHUYDO7UDLQLQJZRUNRXWV
,QWHUYDO7UDLQLQJZRUNRXWVSURYLGHYDULHW\PD[LPL]HFDORULHEXUQDQGLPSURYH¿WQHVV
7KH%RZÀH[0D[7UDLQHU
®
cardio machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts
should feel more comfortable than walking or running outside on a hard surface or a treadmill.
After Burn Rate
$WWKHHQGRIDQLQWHQVH,QWHUYDO7UDLQLQJZRUNRXW\RXUERG\ZLOODFWXDOO\QHHGWRH[SHQGDGGLWLRQDOHQHUJ\WRUHSOHQLVK\RXUERG\¶VUHVHUYHV7KLV
DGGLWLRQDODPRXQWRIHQHUJ\WKDW\RXUERG\ZLOOEHXVLQJLVWKH$IWHU%XUQ5DWHRU(32&([FHVV3RVWH[HUFLVH2[\JHQ&RQVXPSWLRQ7KHOHYHORI
WKLVDGGLWLRQDOHQHUJ\UHTXLUHPHQWIRU\RXUERG\LVGLUHFWO\UHODWHGWRPDQ\IDFWRUV6RPHIDFWRUVDUH\RXUSK\VLFDO¿WQHVVOHYHOLQWHQVLW\OHYHORIWKH
LQWHUYDOWUDLQLQJZRUNRXWOHQJWKRIR[\JHQGHSULYDWLRQGXULQJWKHZRUNRXWDQGSK\VLFDOGHPDQGVGXULQJWKHUHFRYHU\SKDVH
In summary, your body may be burning more calories after your workout. So after an intense MAX Interval workout, you may feel the effects for
hours afterwards.
Assembly / Owner’s Manual
33
Workout Log
Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals.
Date Calories %XUQ5DWHDYHU-
DJH
Time 530DYHUDJH +HDUW5DWHDYHU-
DJH
/HYHODYHUDJH
Cool-Down *
:KHQ\RXDUHGRQHXVLQJ\RXUFDUGLRPDFKLQHFRQVLGHUGRLQJWKHVHUHOD[LQJVWUHWFKHVZKLFKZLOOKHOS\RXUERG\UHFRYHUIURPWKHZRUNRXWDQG
PDNH\RXPRUHÀH[LEOH
Lying Leg Raise
/LHRQWKHÀRRUIDFHXSZLWKWKHOHJVVOLJKWO\EHQW/LIWRQHOHJ
up toward the ceiling, keeping the knee straight. Place the
KDQGVRUDVWUDSDURXQGWKHWKLJKDQGPRYHWKHOHJFORVHU
to the head. Hold the stretch for 10 to 30 seconds. Repeat the
VWUHWFKRQWKHRWKHUOHJ.HHSWKHKHDGRQWKHÀRRUDQGGR
not round the spine.
Assembly / Owner’s Manual
34
Side Lying Knee Bend
/LHRQWKHÀRRURQRQHVLGHRIWKHERG\DQGUHVWWKHKHDGRQ
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
/LHRQWKHÀRRUIDFHXSZLWKWKHOHJVEHQW3ODFHRQHIRRW
DFURVVWKHWKLJKRIWKHRSSRVLWHOHJLQWKH¿JXUHIRXUSRVLWLRQ
5HDFKIRUWKHOHJRQWKHÀRRUDQGSXOOLWWRZDUGWKHFKHVW
Hold the stretch for 10 to 30 seconds. Repeat the stretch with
WKHRWKHUOHJ.HHSWKHKHDGRQWKHÀRRU
Seated Twist
6LWRQWKHÀRRUDQGH[WHQGWKHOHJVVWUDLJKWRXWLQIURQWRIWKH
ERG\ZLWKWKHNQHHVVOLJKWO\EHQW3ODFHRQHKDQGRQWKHÀRRU
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
6LWRQWKHÀRRUDQGH[WHQGRQHOHJVWUDLJKWRXWLQIURQWRIWKH
body. Place the foot of the other leg across the thigh in the
¿JXUHIRXUSRVLWLRQ0RYHWKHFKHVWWRZDUGWKHOHJVSLYRWLQJ
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on
the other leg. Use the arms to support the back.
Dynamic Heel Drop
Place the ball of one foot on the edge of a step or staircase.
Place the other foot slightly in front. Hold onto a wall for bal-
ance with one hand, if necessary. 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
VHFRQGV5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFH
10 or 20 times. Repeat the stretch with the other leg
*6RXUFH-D\%ODKQLN¶V)XOO%RG\)OH[LELOLW\6HFRQG(GLWLRQ+XPDQ.LQHWLFVFRP
Assembly / Owner’s Manual
35
How Often Should You Exercise
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. The heart rate displayed on the console is an approximation and should be used
for reference only.
• 3 times a week for about 14 minutes each day.
• Schedule workouts in advance and try to follow the schedule.
Note: ,I\RXDUHQHZWRH[HUFLVHRUUHWXUQLQJWRDUHJXODUH[HUFLVHSURJUDPDQG\RXDUHXQDEOHWRFRPIRUWDEO\FRPSOHWHPLQXWHVRIFRQ-
WLQXRXVH[HUFLVHDWRQHWLPHMXVWGR±PLQXWHVDQGJUDGXDOO\LQFUHDVH\RXUZRUNRXWWLPHXQWLO\RXFDQUHDFKDPLQXWHWRWDO
Intensity of Workout
To increase the intensity of your workout:
• Push yourself to increase the number of Pedal revolutions per minute.
• Place your feet further out toward the rear of the Pedals.
• Increase the Intensity Level and keep your RPM consistent, or increase it as well.
• Use your upper and lower body at different levels.
• Shift your grip location on the Handlebars to work out other parts of your upper body.
Hand Placement (Grip Selection)
7KLV¿WQHVVPDFKLQHLVHTXLSSHGZLWKPXOWLSOH+DQGOHEDUVZKLFKDOORZIRUDYDULHW\RIGLIIHUHQWW\SHVRIZRUNRXWV$V\RXSURJUHVVRQ\RXU¿WQHVV
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 injury.
The Dynamic Handlebars allow for a variety of upper body workouts. When starting out, place your hands where it feels most comfortable and stable
on the Dynamic Handlebars.
The Static Handlebars below the Console Assembly can also be used to add stability during a workout, as well as provide your heart rate.
For a workout focused on legs, lean in until your forearms run along the Aerobars with your hands upward. When leaning in, be aware of the motion
of the Dynamic Handlebars during the workout.
Mounting and Dismounting Your Machine
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to
avoid possible serious injury, grasp the Static Handlebars to steady yourself.
Be sure there is nothing under the Pedals or in the Air Resistance Fan before moving anything on the machine.
7RPRXQW\RXU¿WQHVVPDFKLQH
1. Move the Pedals until the one nearest to you is in the lowest position.
2. Grasp the Static Handlebars under the Console Assembly.
3. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
Note:%RWWRPHGRXW´LVZKHQWKH8VHULVXQDEOHWRVWDUWDZRUNRXWEHFDXVHWKH3HGDOVZLOOQRWPRYH,IWKLVRFFXUVVDIHO\JUDVSWKH6WDWLF
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 the heel. Once the Pedals begin to move, resume your intended workout.
Operations
Assembly / Owner’s Manual
36
7RGLVPRXQW\RXU¿WQHVVPDFKLQH
1. Move the Pedal you want to dismount from to the highest position, and bring the machine to a complete stop.
This machine is not equipped with a free-wheel. Pedal speed should be reduced in a controlled manner.
2. Grasp the Static Handlebars under the Console to steady yourself.
:LWK\RXUZHLJKWRQWKHORZHVWIRRWVZLQJWKHXSSHUIRRWRIIWKHPDFKLQHDQGGRZQRQWRWKHÀRRU.
4. Step off of the machine and release your grip from the Static Handlebars.
Getting Started
3ODFHWKH¿WQHVVPDFKLQHLQ\RXUZRUNRXWDUHD
Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to
PRYHIUHHO\$UXEEHUPDWFDQEHXVHGEHORZWKHPDFKLQHWRSUHYHQWWKHUHOHDVHRIVWDWLFHOHFWULFLW\DQGSURWHFW\RXUÁRRULQJ
The machine can be moved by one or more persons. Make sure that your own physical strength is capable of safely moving the
machine.
([DPLQHIRUDQ\REMHFWVEHORZWKH3HGDOVDQGLQWKH$LU5HVLVWDQFH)DQ%HVXUHLWLVFOHDU
3. Connect the power cord to the machine and into a grounded AC Wall Outlet.
4. If you use the Heart Rate Monitor, follow the Chest Strap directions.
5. To mount the machine, move the Pedals until the one nearest you is in the lowest position.
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to
avoid possible serious injury, grasp the Static Handlebars to steady yourself.
*UDVSWKH6WDWLF+DQGOHEDUVXQGHUWKH&RQVROH%XWWRQ$VVHPEO\
7. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
Note:³%RWWRPHGRXW´LVZKHQWKH8VHULVXQDEOHWRVWDUWDZRUNRXWEHFDXVHWKH3HGDOVZLOOQRWPRYH,IWKLVRFFXUVVDIHO\JUDVSWKH6WDWLF
Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying
more weight onto the heel. Once the Pedals begin to move, resume your intended workout.
3XVKWKH86(5EXWWRQWRVHOHFWWKHGHVLUHG8VHU3UR¿OH
3XVKDQGKROGWKH86(5EXWWRQWRHGLWWKH8VHU3UR¿OH
10. The Console will display the Units value. Use the Increase/Decrease buttons to adjust the
Units value, and push the ENTER/START button to set the value.
7KH&RQVROHZLOOGLVSOD\WKH:HLJKWYDOXHIRUWKH8VHU3UR¿OH8VHWKH,QFUHDVHDQG'H-
crease buttons to adjust the weight value, and push the ENTER/START button to set the
value.
Note:%HVXUHWRSURJUDP\RXU8VHU3UR¿OHVHHWKH(GLWD8VHU3UR¿OHVHFWLRQEHIRUH
VWDUWLQJDZRUNRXW7KHVXJJHVWHG7DUJHW%XUQ5DWHVDUHEDVHGRQ\RXU8VHU3UR¿OH
settings.
3XVKWKH0D[0LQXWH,QWHUYDOEXWWRQWREHJLQD4XLFN6WDUWZRUNRXW$OORZWLPHWREHFRPH
IDPLOLDUZLWKKRZ\RXU%RZÀH[0D[7UDLQHU
®
machine operates and responds to adjustments
of Resistance Level and Burn Rate.
Note: :KHQRSHUDWLQJWKH%RZÀH[0D[7UDLQHU
®
machine, be sure the Legs are moving in the
direction as shown on the Crank Cover.
Assembly / Owner’s Manual
37
Power-Up / Idle Mode ( GET READY screen )
The Console will enter Power-Up / Idle Mode if it is plugged into a power source, any button is pushed, or if it receives a signal from the RPM sensor
as a result of pedaling the machine.
Auto Shut-Off (Sleep Mode)
,IWKH&RQVROHGRHVQRWUHFHLYHDQ\LQSXWLQDSSUR[LPDWHO\PLQXWHVLWZLOODXWRPDWLFDOO\VKXWRII7KH/&'GLVSOD\LVRIIZKLOHLQ6OHHS0RGH
Note: The Console does not have an On/Off switch.
Set the Date and Time (Date/Time Setup Mode)
To properly track your workouts, the date and time must be set for your machine.
:LWKWKHPDFKLQHDWWKH3RZHU8S0RGH*(75($'<VFUHHQSXVKDQGKROGGRZQWKH3$86(6723DQG$GG7LPHEXWWRQVIRUVHFRQGVWR
go into the Date/Time Setup Mode.
Note: 3XVK3$86(6723WRH[LWWKH'DWH7LPH6HWXS0RGHDQGUHWXUQWRWKH3RZHU8S0RGHVFUHHQ
7KH&RQVROHGLVSOD\VKRZV6(7'$7(DQGWKHFXUUHQWYDOXHVPRQWKGD\\HDU
8VHWKH%XUQ5DWH,QFUHDVH'HFUHDVHEXWWRQVWRDGMXVWWKHYDOXHDQGSXVKWKH(17(567$57EXWWRQWRVHWDQGPRYHWRWKHQH[WYDOXH
$IWHUVHWWLQJWKH\HDUYDOXHWKH&RQVROHGLVSOD\VKRZV6(77,0(DQGWKHFXUUHQWYDOXHVKRXUPLQXWH$0RU30
8VHWKH%XUQ5DWH,QFUHDVH'HFUHDVHEXWWRQVWRDGMXVWWKHYDOXHDQGSXVKWKH(17(567$57EXWWRQWRVHWDQGPRYHWRWKHQH[WYDOXH
$IWHUVHWWLQJWKH$0RU30YDOXHWKH&RQVROHZLOODFFHSWWKHYDOXHVDQGH[LWWKH'DWH7LPH6HWXS0RGH7KH&RQVROHZLOOGLVSOD\WKH3RZHU8S
0RGH*(75($'<VFUHHQ
If you live in an part of the world that adjusts their clocks, such as for Daylight saving time, you will need to adjust the time on the machine when
these events occur for proper workout tracking.
Warm Up Mode
A Warm Up mode is available from the Power-Up screen. To begin, just start using the machine until ready for a workout. During a Warm Up, the
8VHU3UR¿OHFDQEHHGLWHGDQGDZRUNRXWVHOHFWHG7KH&RQVROHZLOOUHTXHVWWKHXVHUWRVHOHFWD3URJUDPDIWHUPLQXWHV7KLVLVRQO\DQRWL¿FDWLRQ
Warm up should be continued until the User is ready for the workout.
Note: 7KHZRUNRXWYDOXHVIURPD:DUP8SSHULRGDUHQRWDGGHGWRWKHZRUNRXWRUVDYHGIRUH[SRUWWRWKH$SS
MAX 14 MINUTE INTERVAL Program
7KH0$;,QWHUYDO:RUNRXW3URJUDPLVDZRUNRXWWKDWDOWHUQDWHVIURPLQWHQVHEXUVWVRIRXWSXW
³635,17´WRDVORZHUSDFHGµFDWFK\RXUEUHDWK¶WLPHSHULRG³5(&29(5´ERWKRIZKLFKDUH
UHSHDWHGRYHUHLJKWF\FOHV7KH:RUNRXW3UR¿OH'LVSOD\VKRZVWKH%XUQ5DWH7DUJHWIRUWKH0$;
Minute Interval program.
1. Stand on the machine.
3XVKWKH86(5EXWWRQWRVHOHFW\RXU8VHU3UR¿OH
Note: 'XULQJWKHZRUNRXWWKH&RQVROHZLOOVKRZWKH7DUJHW/('5DQJHEDVHGRQWKHVHOHFWHG8VHU3UR¿OHVHWWLQJV.
3. Push the MAX 14 Minute Interval button.
Note: 7KH:RUNRXW3UR¿OH'LVSOD\ZLOODGMXVWWKH%XUQ5DWHSUR¿OHWRWKHFXUUHQW8VHUVHWWLQJV
4. The workout will begin with an audible countdown as the Burn Rate display needle sweeps across the display and then settles on the current
Burn Rate. The Target Burn Rate LED’s will also activate and sweep up to the recommended Burn Rate.
7KH¿UVW,QWHUYDOVHJPHQWLVD³635,17´VHJPHQWWKDWODVWVIRUDVKRUWHUSHULRGRIWLPH6DIHO\SXVK\RXUVHOIWRJHWWKH%XUQ5DWHGLVSOD\LQWR
WKH%XUQ5DWH7DUJHWUHG/('¶VDQGNHHSLWLQWKHUDQJHXQWLOWKHWLPHUHDFKHV
Note: 7KH%XUQ5DWH7DUJHW/('5DQJHLVSURYLGHGRQO\DVDVXJJHVWHGWDUJHW7KH/('UDQJHSURYLGHVDOHVVHUWDUJHWDQGDOORZVD8VHU
WRSURJUHVVWRWKHKLJKHU/('¶VLQWKHUDQJHDVWKHLU¿WQHVVOHYHOLQFUHDVHV7RFKDQJHWKH%XUQ5DWH7DUJHW/('5DQJHSXVKWKHDS-
propriate Burn Rate button until the Target Range is near the desired value.
Assembly / Owner’s Manual
38
'XULQJWKHODVWVHFRQGVRIWKH³635,17´VHJPHQWWKH&RQVROHZLOOEHJLQDQDXGLEOHFRXQWGRZQ
$VWKHWLPHUHDFKHV³´WKH&RQVROHZLOOPDNHWKHWKLUGDXGLEOHFRQ¿UPDWLRQDQGWKHQH[WVHJPHQWRIWKHZRUNRXWWKH³5(&29(5´VHJ-
ment, will begin.
The Target LED Range will shift from red to green and sweep to a reduced Burn Rate. During the RECOVER segment, continue to work out but
at a lower Intensity.
'XULQJWKHODVWVHFRQGVRIWKH³5(&29(5´VHJPHQWWKH&RQVROHZLOOEHJLQDQDXGLEOHFRXQWGRZQ
$VWKHWLPHUHDFKHV³´WKH&RQVROHZLOOPDNHDQDXGLEOHFRQ¿UPDWLRQDQGVKLIWWRWKHQH[W³635,17´VHJPHQW7KLVLVWKHFRPSOHWLRQRI
WKH¿UVW,QWHUYDO
7KHVKLIWIURP³635,17´WR³5(&29(5´VHJPHQWVZLOOUHSHDWIRUDWRWDORIF\FOHVRYHUWKHZRUNRXW
:KHQWKHODVW³5(&29(5´VHJPHQWLVFRPSOHWHGWKH&RQVROHZLOOGLVSOD\´:25.287&203/(7(´DQGWKHQVKRZWKHZRUNRXWUHVXOWV7KH
&RQVROHZLOOGLVSOD\WKHWLPHIRUHDFK³635,17´VHJPHQWDORQJZLWK727$/7,0(,IWKHUHLVQRLQSXWIRUPLQXWHVWKH&RQVROHZLOODXWRPDWL-
cally go into Sleep Mode.
Note: ,IDQ,QWHUYDOZRUNRXWLVHQGHGEHIRUHDOOVHJPHQWVKDYHEHHQFRPSOHWHGWKH&RQVROHZLOORQO\VKRZWKHODVWVHJPHQWFRPSOHWHGRQ
WKH3URJUDP3UR¿OH
(GLWD8VHU3URĆOH
)RUDPRUHDFFXUDWHFDORULHFRXQWDQG7DUJHW&DORULH%XUQD8VHU3UR¿OHVKRXOGEHFXVWRPL]HGWRWKH8VHU
3XVK86(5EXWWRQWRVHOHFW\RXU8VHU3UR¿OH8VHU
2. Push and hold the USER button for 3 seconds to begin the Edit User mode.
7KH&RQVROHZLOOGLVSOD\WKH',63/$<81,76SURPSWZLWKWKHGHIDXOWXQLWVYDOXH³/%6´8VHWKH%XUQ5DWHRU5HVLVWDQFH/HYHO,QFUHDVHRU
Decrease buttons to adjust the value, and push ENTER/START to set the value.
7KH&RQVROHZLOOGLVSOD\WKH:(,*+7SURPSWZLWKWKHGHIDXOWZHLJKWYDOXH/%6.*8VHWKH%XUQ5DWHRU5HVLVWDQFH/HYHO,Q-
crease or Decrease buttons to adjust the value, and push ENTER/START to set the value.
Maximum user weight limit: 136 kg (300 lbs). Do not use if you are over this weight.
7KH&RQVROHZLOOGLVSOD\WKH(5$6(:25.2876SURPSWZLWKWKHGHIDXOWYDOXH³12´,IQHFHVVDU\XVHWKH%XUQ5DWHRU5HVLVWDQFH/HYHO
Increase or Decrease buttons to adjust the value. Push ENTER/START to accept the value.
7KH8VHU3UR¿OHUHYLHZLVFRPSOHWHDQGWKH&RQVROHZLOOGLVSOD\WKH*(75($'<VFUHHQ
7RH[LWWKH(GLW8VHUPRGHSXVKWKH3$86(6723EXWWRQ7KHFXUUHQWYDOXHVZLOOEHVDYHGWRWKH8VHU3UR¿OH
Workout Programs
7KH:RUNRXW3URJUDPVDUHRUJDQL]HGLQWRWZRGLIIHUHQWVW\OHVRI:RUNRXWV7DUJHW&RDFKLQJ:RUNRXWVDQG%HQH¿W0RGH:RUNRXWV
TARGET COACHING WORKOUTS
7DUJHW&RDFKLQJ:RUNRXWVVXJJHVWD%XUQ5DWH7DUJHWIRUWKH8VHUZLWKWKH%XUQ5DWH7DUJHW/('V7KH%XUQ5DWH7DUJHWLVEDVHGIURPWKHSUR¿OH
RIWKH:RUNRXW3URJUDP7KHKLJKHUWKHFROXPQWKHPRUHLQWHQVHWKH%XUQ5DWH7DUJHWVHJPHQW7KHÀDVKLQJFROXPQVKRZVWKHFXUUHQWO\DFWLYH
segment.
After two Interval workouts have been completed by the same User, the Console will adjust the Target Coaching values based on the performance
GXULQJWKH6SULQW,QWHUYDOV7KH&RQVROHZLOOXVHWKLVLQWHOOLJHQWYDOXHDV\RXU¿WQHVVEDVHIRUIXWXUH,QWHUYDOZRUNRXWV
Assembly / Owner’s Manual
39
Max Interval
7KH0D[,QWHUYDO3URJUDPVDUHZRUNRXWVWKDWDOWHUQDWHIURPLQWHQVHEXUVWVRIRXWSXW³635,17´WRDVORZHUSDFHGµFDWFK\RXUEUHDWK¶WLPHSHULRG
³5(&29(5´ERWKRIZKLFKDUHUHSHDWHGRYHUWKHQXPEHURILQWHUYDOV7KH:RUNRXW3UR¿OHGLVSOD\VKRZVWKH%XUQ5DWH7DUJHWIRUWKH,QWHUYDO
SURJUDP)RUDGGLWLRQDOGHWDLOVUHIHUHQFHWKH0$;0,187(,17(59$/3URJUDPVHFWLRQRIWKHPDQXDO
Max 7 Minute Interval ,QWHUYDOV Max 14 Minute Interval ,QWHUYDOV
Max 21 Minute Interval ,QWHUYDOV
Power Interval ,QWHUYDOV
7KH3RZHU,QWHUYDOSURJUDPLVEDVLFDOO\WKH0D[0LQXWH,QWHUYDO3URJUDPEXWWKH&RQVROHDXWRPDWL-
cally adjusts the resistance level. If RPM is kept constant with the adjusted resistance level, the User
will reach the Burn Rate Target.
The Console attempts to coach, with the adjustments to the resistance level, the User into the Burn
Rate Target range. If the User is above the Target Burn Rate, the Console will decrease the Resistance
Level. If the User is below the Target Burn Rate, the Console will increase the Resistance Level.
Note: During a Power Interval workout, the Burn Rate Target can be adjusted but not the Resistance Level.
Calorie Goal ,QWHUYDO
The Calorie Goal workout is based on calories burned over a workout. The Console assigns a calorie
YDOXHWRHDFKRIWKHVHJPHQWVEDVHGRQWKH%XUQ5DWHRIWKHZRUNRXWSUR¿OH:KHQWKH8VHUEXUQV
WKHFDORULHYDOXHIRUWKHDFWLYHVHJPHQWWKHZRUNRXWVKLIWVWRWKHQH[WVHJPHQW
Note: If the Burn Rate is changed during a workout, the time for each remaining segment may
adjust because of the new Burn Rate Target level. The Add Time button is disabled during a Calorie Goal workout.
Steady Pace ,QWHUYDOV
The Steady Pace workout uses a constant Burn Rate Target for the entire workout. During a Steady
Pace workout, the total time of the workout counts down.
BENEFIT MODE WORKOUTS
%HQH¿W0RGH:RUNRXWVVKRZWKHFRXUVHSUR¿OHRIWKHSURJUDPLQ5HVLVWDQFH/HYHOV(DFKFROXPQLQWKHSUR¿OHVKRZVRQHZRUNRXWVHJPHQW7KH
KLJKHUWKHFROXPQWKHKLJKHUWKHUHVLVWDQFHOHYHO'XULQJD%HQH¿W0RGHZRUNRXWWKH%HQH¿W=RQHGLVSOD\VXJJHVWVD%XUQ5DWH7DUJHWUDQJHWR
optimize the program.
7KHÀDVKLQJFROXPQVKRZVWKHFXUUHQWO\DFWLYHVHJPHQW7KH&RQVROHZLOODGMXVWWKH5HVLVWDQFH/HYHOWRIROORZWKH:RUNRXW3UR¿OH'LVSOD\
Note:,IWKH5HVLVWDQFH/HYHOLVDGMXVWHGGXULQJDZRUNRXWWKHSUR¿OHRIWKH:RUNRXW3URJUDPZLOOFKDQJH'XULQJD%HQH¿W0RGHZRUNRXWWKH
Resistance Level can be adjusted, but not the Burn Rate Target.
Assembly / Owner’s Manual
40
Calorie Burn ,QWHUYDOV Fat Burn ,QWHUYDOV
XVHWKH)DW%XUQ%HQH¿W=RQH XVHWKH)DW%XUQ%HQH¿W=RQH
Stairs ,QWHUYDOV
XVHWKH3HUIRUPDQFH%HQH¿W=RQH
Manual XVHWKH(QGXUDQFH%HQH¿W=RQH
The Manual workout program is an open-ended workout that tracks the total workout time. During a
0DQXDOZRUNRXWWKH:RUNRXW3UR¿OH'LVSOD\VKRZVWKH5HVLVWDQFH/HYHO
Note: Because of the open-ended design of the Manual workout, the Add Time button is
disabled.
Fitness Test
7KH)LWQHVV7HVWPHDVXUHVWKHLPSURYHPHQWVRI\RXUSK\VLFDO¿WQHVVOHYHO7KHWHVWFRPSDUHV\RXU
SRZHURXWSXWWR\RXUKHDUWUDWH$V\RXU¿WQHVVOHYHOLPSURYHV\RXUSRZHURXWSXWZLOOLQFUHDVHDWD
given heart rate.
Note: The Console must be able to read the heart rate information from the Contact Heart Rate
&+5VHQVRUVRU+HDUW5DWH0RQLWRU+50WRZRUNFRUUHFWO\
The Console will ask the User for their Weight and Age. Use the Increase and Decrease buttons to adjust the value, and push ENTER/START to set
the values. Start to work out and hold the Heart Rate Sensors. The workout starts with the Resistance Level low and increases it with each column.
Safely keep your pace steady as the Resistance Levels increase. This should gradually increase your heart rate. The Resistance Level continues to
LQFUHDVHDXWRPDWLFDOO\XQWLO\RXUKHDUWUDWHUHDFKHVWKH³7HVW=RQH´7KLV]RQHLVLQGLYLGXDOO\FRPSXWHGWREHQHDUSHUFHQWRIWKHPD[LPXPKHDUW
UDWHIRU\RXUDJH:KHQ\RXUHDFKWKH7HVW=RQHWKHPDFKLQHVWDUWVDPLQXWHFRXQWGRZQDQGKROGVWKH5HVLVWDQFH/HYHOVWHDG\7KLVOHWV\RX
UHDFKDVWDEOHFRQGLWLRQZKHUH\RXUKHDUWUDWHEHFRPHVVWHDG\
Note: During a Fitness Test, the displayed 3 minute goal begins when the heart rate reaches the test zone. Be aware of the additional time
before the 3 minute countdown begins.
At the end of the 3 minutes, the Console measures your heart rate and the power output. These numbers, along with information about your weight
DQGDJHDUHFRPSXWHGWRSURGXFHD³)LWQHVV6FRUH´&RPSDUH\RXU)LWQHVV6FRUHVWRVHH\RXULPSURYHPHQW
Note: )LWQHVV7HVWVFRUHVVKRXOGRQO\EHFRPSDUHGWR\RXUSUHYLRXVVFRUHVDQGQRWWRRWKHU8VHU3UR¿OHV:KHQFRPSDULQJ)LWQHVV7HVW
VFRUHVDQLQFUHDVHLQ\RXUVFRUHVKRZVDQLPSURYHPHQWLQ¿WQHVVOHYHO
To start a Workout Program:
1. Stand on the machine.
2. Push the PROGRAMS button to select the desired Workout Program.
3. Push the ENTER/START button to begin the selected Workout Program.
Note: The Console will ask for the Weight and Age of the User before starting the Fitness Test workout.
Assembly / Owner’s Manual
41
Paused / Results / Cool Down Mode
To Pause a workout:
1. Stop pedaling and push the PAUSE/STOP button to pause your workout.
:KHQSDXVHGWKH&RQVROHGLVSOD\ZLOOVKRZ³:25.2873$86('´
Note: The Console will automatically pause if there is no RPM signal for 5 seconds.
2. To continue your workout, push ENTER/START or start pedaling.
7RHQGWKHZRUNRXWSXVKWKH3$86(6723EXWWRQ7KH&RQVROHZLOOGLVSOD\³:25.287&203/(7(´VDYHWKHZRUNRXWDQGWKHQGLVSOD\
WKHZRUNRXWUHVXOWYDOXHV7RWDO&DORULHV7RWDO7LPH$YHUDJH&DORULH%XUQ5DWH$YHUDJH+HDUW5DWH$YHUDJH530DQG$YHUDJH5HVLVWDQFH
/HYHO
If a workout is completed and the user continues to use the machine, Cool Down will automatically start. The Console will track the time in Cool
Down, and display the workout results of the completed workout. Cool Down values are not added to the results or saved. Cool Down is ended with
a push of the PAUSE/STOP button or no RPM for 10 seconds.
If there is no input to the Console for 5 minutes, it automatically goes to the Power-Up / Idle Mode.
Customize the Goal for the Calorie Goal Program
The workout goal for the Calorie Goal program can be adjusted. Once changed, the new value will be the default for future Calorie Goal workouts.
1. Step up to the machine.
2. Push the PROGRAMS button until the Calorie Goal Program is selected.
3. Push and hold down the PROGRAMS button for 3 seconds.
4. Push the Burn Rate Target or Resistance Level Increase or Decrease buttons to adjust the displayed value.
The default Calorie Goal value is 300 calories and is adjusted in 50 calorie increments. 50 calories is the minimum value for a workout, 9950
FDORULHVWKHPD[LPXPYDOXH
5. Push ENTER/START to set the value and to start a Calorie Goal Program workout.
Assembly / Owner’s Manual
42
7KH&RQVROH6HWXS0RGHOHWV\RXYLHZPDLQWHQDQFHVWDWLVWLFV7RWDO5XQ+RXUVDQG6RIWZDUH9HUVLRQRUIXOO\UHVHWWKH&RQVROH
1. Push and hold down the Volume and PAUSE/STOP buttons for 3 seconds while in the Power-Up Mode to go into the Console Setup Mode.
Note:3XVK3$86(6723WRH[LWWKH&RQVROH6HWXS0RGHDQGUHWXUQWRWKH3RZHU8S0RGHVFUHHQ
2. The Console display shows the TOTAL HOURS the machine has operated.
3XVKWKH(17(567$57EXWWRQIRUWKHQH[WSURPSW
4. The Console display shows the Firmware Version prompt.
3XVKWKH(17(567$57EXWWRQIRUWKHQH[WSURPSW
7KH&RQVROHGLVSOD\VKRZVWKH%/(9(56,21SURPSW
3XVKWKH(17(567$57EXWWRQIRUWKHQH[WSURPSW
8. The Console displays the DISCONNECT BLE prompt.
Note: If you want to disconnect the Bluetooth
®
WUDQVPLWWHUSXVKWKH,QFUHDVH'HFUHDVHEXWWRQVWRVHOHFWWKH³',6&211(&7%/(<(6´
RSWLRQDQGSXVK(17(567$577KH&RQVROHZLOOH[LWWKH0DFKLQH6HWWLQJV0RGHDQGUHWXUQWRWKH3RZHU8S0RGHVFUHHQ
3XVKWKH(17(567$57EXWWRQIRUWKHQH[WSURPSW
10. The Console displays the UPGRADE BLE NO option. This option is for Service Technicians use only.
3XVKWKH(17(567$57EXWWRQIRUWKHQH[WSURPSW
12. The Console displays the UPGRADE SOUND NO option. This option is for Service Technicians use only.
3XVKWKH(17(567$57EXWWRQIRUWKHQH[WSURPSW
14. The Console displays the VIEW ERROR MSG NO option. This option is for Service Technicians use only.
3XVKWKH(17(567$57EXWWRQIRUWKHQH[WSURPSW
7KH&RQVROHGLVSOD\VWKH5(6(7&2162/(12SURPSW
Note:,I\RXZDQWWRUHVHWWKH&RQVROHWRIDFWRU\VHWWLQJVSXVKWKH,QFUHDVH'HFUHDVHEXWWRQVWRVHOHFWWKH³5(6(7&2162/(<(6´
RSWLRQDQGSXVK(17(567$577XUQWKHPDFKLQHRIIZKHQWKH&RQVROHGLVSOD\VWKH32:(5&<&/(12:SURPSW
3XVKWKH3$86(6723EXWWRQWRH[LWWKH&RQVROH6HWXS0RGH
The Console will display the Power-Up Mode screen.
Console Setup Mode
Assembly / Owner’s Manual
43
Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is required to do the necessary tasks.
Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that
regular maintenance is done. Worn or damaged components must be repaired or replaced immediately.
Only manufacturer supplied components can be used to maintain and repair the equipment.
If at any time the Warning labels become loose, unreadable or dislodged, contact your local distributor for
replacement labels.
To reduce the risk of electrical shock or usage of the equipment, always unplug the power cord
from the wall outlet and the machine and wait 5 minutes before cleaning, maintaining or repairing the machine.
Place the power cord in a secure location.
Daily: %HIRUHHDFKXVHH[DPLQHWKHH[HUFLVHPDFKLQHIRUORRVHEURNHQGDPDJHGRUZRUQSDUWV'RQRWXVHLI
IRXQGLQWKLVFRQGLWLRQ5HSDLURUUHSODFHDOOSDUWVDWWKH¿UVWVLJQRIZHDURUGDPDJH$IWHUHDFKZRUNRXWXVH
a damp cloth to wipe your machine and Console free of sweat.
1RWH$YRLGH[FHVVLYHPRLVWXUHRQWKH&RQVROH
Weekly: Check for smooth roller operation. Wipe the machine to remove dust, dirt, or grime. Clean the rails and
surface of the rollers with a damp cloth.
Note: Do not use petroleum based products.
Monthly
or after 20
hours:
Make sure all bolts and screws are tight. Tighten as necessary.
NOTICE: Do not clean with a petroleum based solvent or an automotive cleaner. Be sure to keep the Console free of moisture.
Replace Batteries in Chest Strap
7KHKHDUWUDWH+5FKHVWVWUDSXVHVD&5EDWWHU\
Do not perform this procedure outdoors or in moist or wet
locations.
1. Using a coin, loosen the slotted cover on the battery bay. Remove the
cover and battery.
2. When replacing the battery, insert it in the battery bay with the +
symbol facing up.
Note: The chest strap uses CR2032 size batteries.
3. Reinstall the cover on the strap.
4. Discard the old battery. Dispose of in accordance with local
regulations and/or at approved recycling centers.
5. Inspect your chest strap to ensure function.
Do not use until the equipment has been fully assembled and inspected for correct performance in accordance with the Owner’s
Manual.
Maintenance
CR2032
+
Assembly / Owner’s Manual
44
Maintenance Parts
T
A
B
C
F
D
E
I
M
K
L
J
P
P
Q
Q
O
N
O
N
F
U
D
S
EE
Z
W
Y
BB
X
CC
V
DD
AA
M
H
G
H
R
Assembly / Owner’s Manual
45
A Dynamic Handlebar, Left L Stabilizer W Arm Drive Assembly
B Console Assembly Z$HUREDUV M Leveler X Crank Arm
C Dynamic Handlebar, Right N Pedal Y Tensioner
D Crank Cover O Foot Pad = Drive Pulley, Lower
E Shroud, Right P Roller AA Fan Belt
F Cap Q Leg BB Fan Back Plate
G Shroud, Right Fan R Shroud, Left Fan CC 6SHHG6HQVRUEHKLQG)DQ
H Fan Assembly Inserts S Fan Assembly DD Drive Belt
I Shroud, Rear T Upper Shroud EE Drive Pulley, Upper
J Rail Assembly U Shroud, Right
K Transport Wheel V Power Cord
Assembly / Owner’s Manual
46
Condition/Problem Things to Check Solution
No display/partial display/unit
will not turn on
&KHFNHOHFWULFDOZDOORXWOHW Make sure unit is plugged into a functioning wall outlet.
Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connec-
tion at unit if either are damaged.
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 data cable integrity All wires in cable should be intact. If any are visibly crimped or cut, replace
cable.
Check console display for
damage
Check for visual sign that console display is cracked or otherwise damaged.
Replace Console if damaged.
AC Adapter Check for visual sign that AC Adapter is cracked or otherwise damaged.
Replace AC Adapter if damaged.
Console Display ,I&RQVROHRQO\KDVSDUWLDOGLVSOD\DQGDOOFRQQHFWLRQVDUH¿QHUHSODFHWKH
Console.
If the above steps do not resolve the problem, contact your local distributor
for further assistance.
No response on Console when
button is pushed
Console Button Assembly Try other buttons to get any response on the Console.
Check data cable integrity from
Console Button Assembly to
Console
All wires in cable should be intact. If any 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 Console Button Assembly is otherwise dam-
aged. Replace the Console Button Assembly if damaged.
If the above steps do not resolve the problem, contact your local distributor
for further assistance.
No speed/RPM reading Check data cable integrity All wires in cable should be intact. If any are cut or crimped, 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.
&KHFNPDJQHWSRVLWLRQUHTXLUHV
VKURXGUHPRYDO
Magnet should be in place on pulley.
&KHFN6SHHG6HQVRUUHTXLUHV
VKURXGUHPRYDO
Speed sensor 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.
Console Electronics If tests reveal no other issues, contact your local distributor.
Unit operates but Telemetric HR
not displayed
Chest Strap Strap should be “POLAR
®
´FRPSDWLEOHDQGXQFRGHG0DNHVXUHVWUDSLV
directly against skin and contact area is wet.
Interference
7U\PRYLQJXQLWDZD\IURPVRXUFHVRILQWHUIHUHQFH790LFURZDYHHWF
Replace Chest Strap If interference is eliminated and HR does not function, replace strap.
Troubleshooting
Assembly / Owner’s Manual
47
Condition/Problem Things to Check Solution
&RQVROHVKXWVRIIHQWHUVVOHHS
PRGHZKLOHLQXVH
&KHFNHOHFWULFDOZDOORXWOHW Make sure unit is plugged into a functioning wall outlet.
Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connec-
tion at unit if either are damaged.
Check data cable integrity All wires in the cable should be intact. If any are cut or crimped, 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.
Reset machine Unplug unit from electrical outlet for 5 minutes. Reconnect to outlet.
&KHFNPDJQHWSRVLWLRQUHTXLUHV
VKURXGUHPRYDO
Magnet should be in place on pulley.
&KHFN6SHHG6HQVRUUHTXLUHV
VKURXGUHPRYDO
Speed sensor 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 7KH3HGDOVPD\EH³ERWWRPHGRXW´6DIHO\JUDVSWKH6WDWLF
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
the heel. Once the Pedals begin to move, resume your intended workout.
Fan will not turn Check for blockage of fan Remove material from fan. Be sure not to move the Handlebars, Legs or
Pedals.
Be aware that the Fan, Handlebars, Legs and Pedals are con-
nected and when either of these parts move the other does as
well.
If necessary, detach the Shrouds to help with removal. Do not operate ma-
chine until Shrouds have been replaced.
Unit rocks/does not sit level Check leveler adjustment Adjust levelers until machine is level.
Check surface under unit $GMXVWPHQWPD\QRWEHDEOHWRFRPSHQVDWHIRUH[WUHPHO\XQHYHQVXUIDFHV
Move machine to level area.
)RRWSHGDOVORRVHXQLWGLI¿FXOW
to operate
Hardware Tightly secure all hardware on the Pedal Arms and Handlebar Arms.
Rubbing sound outside of
Shrouds during operation
Caps Slightly loosen Caps on Crank Arms
Metallic rubbing sound from
within Shrouds during operation
Brake bracket Brake bracket needs to be aligned. Contact your local distributor for further
assistance.
Machine seems to release
Pedals for a moment during
operation
Belt slip Contact your local distributor for further assistance.
Workout results will not sync
with Bluetooth
®
enabled device
Current console mode Machine must be in Idle Mode to sync. Push the PAUSE/STOP button until
WKH*(75($'<VFUHHQLVGLVSOD\HG
Total time of workout A workout must be longer than 1 minute to be saved and posted by the
Console.
Fitness machine Unplug unit from electrical outlet for 5 minutes. Reconnect to outlet.
Bluetooth
®
enabled device Consult your device to be sure that the Bluetooth
®
wireless feature has been
enabled on it.
Fitness App 5HYLHZ6SHFL¿FDWLRQVRI)LWQHVV$SSDQGFRQ¿UP\RXUGHYLFHLVFRPSDWLEOH
Contact your local distributor for further assistance.
Assembly / Owner’s Manual
48
Workout results not posting to
%RZÀH[&RQQHFW
Fitness App on Bluetooth
®
enabled device
Workout results transfer from the machine to the App, and then post to the
%RZÀH[&RQQHFWZHEVLWH5HYLHZDFFRXQWDQGSDVVZRUGIRUWKH%RZÀH[
&RQQHFWZHEVLWH
Contact your local distributor for further assistance.
Workout results not posting
IURP%RZÀH[&RQQHFWWR
MyFitnessPal
®
account
Sync accounts )URPWKH0HQXLFRQRQWKH%RZÀH[&RQQHFWZHEVLWHVHOHFWWKH6\QFWR
MyFitnessPal
®
Sync fails Review account and password for MyFitnessPal
®
Contact your local distributor for further assistance.
Assembly / Owner’s Manual
49
Bowflex™ Body Weight Loss Guide
Introduction and Overview
:HOFRPHWRWKH%RZÀH[%RG\:HLJKW/RVV*XLGH7KLVJXLGHLVGHVLJQHGWREHXVHGZLWK\RXU%RZÀH[
®
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 calcu-
lated or measured by the machine’s computer for reference purposes only. The heart rate displayed on the console is an approxi-
mation and should be used for reference only.
%\IRFXVLQJRQWKHPDLQWKUHHHOHPHQWVRIWKH%RZÀH[%RG\:HLJKW/RVV*XLGHTXDOLW\EDODQFHDQGFRQVLVWHQF\\RX¶OOEHDEOHWRUHDFKDQG
PDLQWDLQ\RXUZHLJKWORVVDQG¿WQHVVJRDOVIRUWKHQH[WVL[ZHHNVDQGEH\RQG
• Quality±7KHHPSKDVLVRIWKLVSODQLVRQHDWLQJPRUHZKROHIRRGVDQGJHWWLQJWKHPRVWQXWULHQWVIURP\RXUFDORULHVDVSRVVLEOH0DNLQJWKH
PDMRULW\RI\RXUGLHWIURPIRRGVWKDWKDYHDVLQJOHLQJUHGLHQWIRUH[DPSOHIUXLWVYHJHWDEOHV¿VKOHDQSURWHLQHJJVEHDQVQXWVDQGZKROH
JUDLQVSURYLGHVWKHYLWDPLQVPLQHUDOV¿EHUSURWHLQDQGKHDOWK\IDWV\RXUERG\QHHGV
• Balance±(DFKRIWKHPHDOVDQGVQDFNVLQWKLVJXLGHKDYHDVRXUFHRI¿EHURUVPDUWFDUERK\GUDWHSURWHLQDQGKHDOWK\IDWWRNHHS\RXU
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±*HWWLQJDERXWWKHVDPHQXPEHURIFDORULHVHDFKGD\LVLPSRUWDQWIRU\RXUPHWDEROLVPDQG\RXUPLQGVHW,I\RXRYHUGRLWRQH
GD\GRQ¶WWU\WRPDNHXSIRULWWKHQH[WGD\E\QRWHDWLQJRUFXWWLQJ\RXUFDORULHVGUDVWLFDOO\*HWULJKWEDFNRQWUDFNE\IROORZLQJWKLVJXLGH
Results & Expectations
5HVXOWVZLOOYDU\GHSHQGLQJRQ\RXUDJHVWDUWLQJZHLJKWDQGH[HUFLVHOHYHOEXWRQDYHUDJH\RXPD\ORVHOEVSHUZHHNDQGH[SHULHQFHLQFUHDVHG
energy levels.
5 Tips for Long-Term Success
1. Keep a food logLQFOXGLQJKXQJHUOHYHOVDQGZDWHULQWDNH)UHHRQOLQHIRRGORJVDQGPRELOHDSSVDUHDYDLODEOHDWZZZP\¿WQHVVSDOFRPDQG
www.loseit.com
2. Weigh and/or take measurements weekly±QRPRUHDQGQROHVV:HLJKLQJZHHNO\UDWKHUWKDQGDLO\RUHYHU\RWKHUGD\LVEHVW<RX¶OOWUDFN
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
DQXPEHUDQGLW¶VLQÀXHQFHGE\PXVFOHJDLQDVZHOODVIDWORVV)HHOLQJKRZ\RXUFORWKHV¿WFDQRIWHQEHDEHWWHULQGLFDWRURISURJUHVVDV\RXU
ERG\DGDSWVWRH[HUFLVHDQGQXWULWLRQFKDQJHV
3. Measure portions±7RDYRLGSRUWLRQFUHHSXVHPHDVXULQJFXSVDQGVSRRQVIRUJUDLQVULFHSDVWDFHUHDOEHDQVQXWVRLOVDQGGDLU\8VH
the Portion Sizes Guide for other foods.
4. Plan ahead±0DNHDPHDOSODQIRUWKHZHHNRUORJ\RXUIRRGDGD\LQDGYDQFH3ODQQLQJVHWV\RXXSIRUVXFFHVVHVSHFLDOO\IRUVRFLDOHYHQWV
and eating out.
5. Practice your desired long-term habits±,W¶VHDV\WRMXVWLI\SRRUHDWLQJFKRLFHVZKHQ\RX¶UHRQO\IRFXVHGRQWKHVKRUWWHUP)RFXVRQWKH
ORQJWHUPVDWLVIDFWLRQRIDVOLPPHUKHDOWKLHU\RXUDWKHUWKDQWKHWHPSRUDU\JUDWL¿FDWLRQ\RX¶OOJHWIURPVSOXUJLQJ
How to Use this Guide
• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
±'RQ¶WJRORQJHUWKDQKRXUVZLWKRXWHDWLQJ
±,I\RX¶UHQRWXVHGWRHDWLQJEUHDNIDVWVWDUWRXWVPDOOZLWKDSLHFHRIIUXLWDQGKDYHVRPHWKLQJHOVHKRXUVODWHU<RXUERG\DGDSWVWR
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
±6HOHFWRSWLRQIURPWKHDSSURSULDWHPHDOSODQPDOHRUIHPDOHIRUEUHDNIDVWOXQFKDQGGLQQHUSD\LQJFORVHDWWHQWLRQWRSRUWLRQVL]HV
±6HOHFWVQDFNRSWLRQVSHUGD\
±<RXKDYHWKHRSWLRQWRVXEVWLWXWHRQHVQDFNIRURQHWUHDWXQGHUFDORULHV
±8VHWKHPHDOSODQVDPSOHRSWLRQVDQGJURFHU\OLVWWRFUHDWH\RXURZQPHDOVIRUPRUHYDULHW\
Assembly / Owner’s Manual
50
±<RXFDQVZDSRXWDQ\W\SHRISURWHLQYHJHWDEOHVRUVPDUWFDUEVIRUWKHVXJJHVWHGPHDORSWLRQV)RUH[DPSOH
• Turkey for tuna
• $Q\¿VKRUVHDIRRGIRUFKLFNHQ
• Cooked vegetables instead of salad
• Eat your calories
±&XWRXWKLJKFDORULHEHYHUDJHVOLNHVRGDMXLFHVFRIIHHGULQNVDQGDOFRKRO
±6WLFNZLWKZDWHUXQVZHHWHQHGWHDDQGFRIIHH$LPIRUDPLQLPXPRIOLWHUVR]RIZDWHUSHUGD\WRVWD\ZHOOK\GUDWHG
• If you’re still hungry after or in between meals:
±+DYHDJODVVRIZDWHUDQGZDLWPLQXWHV0DQ\WLPHVZHPLVWDNHWKLUVWRUHYHQERUHGRPIRUKXQJHU:DLWRXWWKHLQLWLDOXUJHWRHDW
and sometimes it will pass.
±,I\RX¶UHVWLOOKXQJU\DIWHUZDLWLQJPLQXWHVKDYHDVQDFNRUPLQLPHDOZLWKIUXLWYHJHWDEOHVDQGSURWHLQ
If your goal is muscle gain or strength:
• 8VHWKHVDPHPHDOSODQEXWLQFUHDVHSRUWLRQVL]HVLQWKHVDPHUDWLRVWRLQFUHDVHWKHWRWDOQXPEHURIFDORULHV\RXHDWHYHU\GD\)RUH[DPSOH
LQFUHDVHSRUWLRQVL]HVRISURWHLQDQGVPDUWFDUEVDWPHDOVE\$GGLQJDVQDFNLVDQRWKHURSWLRQWRPHHW\RXUERG\¶VLQFUHDVHGFDORULH
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-
ELQDWLRQRIFDUERK\GUDWHVVXFKDVIUXLWZLWKSURWHLQ\RJXUWPLONRUSURWHLQSRZGHUWRSURPRWHPXVFOHJURZWKDQGUHFRYHU\&KRFRODWHPLONLV
also a great option.
Meal Plan Overview
7KHIHPDOHPHDOSODQSURYLGHVDERXWFDORULHVDQGWKHPDOHSODQSURYLGHVDERXWFDORULHVRIKLJKTXDOLW\QXWULWLRQWRQRWRQO\KHOS\RX
ORVHZHLJKWDQGIHHOJUHDWEXWJHWWKHPRVWRXWRI\RXUFDORULHV7KHYLWDPLQVPLQHUDOVDQGDQWLR[LGDQWVIURPHDWLQJPRVWO\ZKROHIRRGVKHOSVXS-
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:
• ,I\RX¶UHXQGHU\RXPD\QHHGPRUHFDORULHV$GGDQRWKHUVQDFNLI\RXIHHOORZRQHQHUJ\RUDUHH[WUHPHO\KXQJU\
Breakfast
%UHDNIDVWLQFOXGHVDVPDUWFDUEIUXLWDQGDVRXUFHRISURWHLQZKLFKZLOODOVRKDYHIDW:LWKDEDODQFHRIFDUERK\GUDWHVDQG¿EHUIURPWKHVPDUWFDUE
and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
(DFKVQDFNLVDEDODQFHRIFDUERK\GUDWHVDQGSURWHLQWRNHHS\RXUEORRGVXJDUPRUHFRQVLVWHQWZKLFKPHDQV\RXZRQ¶WH[SHULHQFHKXQJHUDQG
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
/XQFKFRPELQHV¿OOLQJ¿EHUIURPYHJHWDEOHVDQGVPDUWFDUEVZLWKDOHDQRUORZIDWSURWHLQ7KHKHDOWK\IDWFDQFRPHHLWKHUIURPWKHSURWHLQDGGHG
GXULQJFRRNLQJQXWVRQDVDODGRUDVDGUHVVLQJRUVDXFHVXFKDVRLODQGYLQHJDUVDODGGUHVVLQJ
Assembly / Owner’s Manual
51
protein
veggies
rich
carbs
Here’s an overview of what an ideal day looks like:
6HH3RUWLRQ6L]H*XLGHIRUSURSHUVHUYLQJVL]HV
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
52
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
5HJXODURUTXLFNFRRN
Nuts and milk
(JJ0XIÀQ Cook egg/s. Toast
bread and top with 1 slice of
cheese, 1 slice of ham, and
tomato.
Tomato (QJOLVKPXI¿QRUVDQGZLFKWKLQ Egg, ham, and cheese
Yogurt Power Parfait Top yogurt
with fruit. Sprinkle with 1 serving
RIQXWVPOWEVSZKHDW
JHUPRUJURXQGÀD[VHHGPO
WEVSRDWVDQGFLQQDPRQ
Chopped fruit of your choice Oats, wheat germ, and ground
ÀD[VHHG
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
DSSOHDQGPOWHDVSRRQRI
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
)ODYRUZLWKPOWEVSWHUL\DNL
sauce
Chicken breast or boneless skin-
less thigh
Brown or wild rice 0L[HGVWLUIU\YHJHWDEOHV
IUHVKRUIUR]HQ
Steak Tacos with Side Salad
IRUPDOHVIRUIHPDOHV7RSZLWK
salsa, coriander, and sprinkle of
shredded cheese
Sirloin steak Corn tortillas Salad
Whole Wheat Pasta with
Shrimp or White Beans & Mari-
nara Sauce
6KULPSIUR]HQRUIUHVKRUFDQ-
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
PLQXWHV#&)
OHDQJURXQGEHHIRUWXUNH\ Oven baked fries Corn on the cob + side salad
Tuna & Avocado Wrap with
Vegetable Soup
8VHJR]RIWXQDFDQ7RS
with lettuce, tomato, avocado, and
mustard.
Tuna +LJK¿EHUZUDS Vegetable soup
KRPHPDGHRUORZVRGLXP
FDQQHG
Assembly / Owner’s Manual
53
Snack Options
Smart Carb Protein
1 medium apple 10-15 almonds
Baby carrots POWEVSKXPPXV
1 serving of crackers* 1 string cheese
Energy or protein bar with <200 calories*
6HHZZZ%RZÀH[FRP5HVRXUFHVIRUEUDQGUHFRPPHQGDWLRQV
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-
PHQGHGWROLPLWVPDOOVSOXUJHVWRWLPHVSHUZHHN8VHWKHDSSURDFKWKDWZRUNVEHVWIRU\RX+HUHDUHDIHZH[DPSOHV
• POòFXSORZIDWLFHFUHDP
• 1 small bag of baked potato chips
• POR]RIZLQHRUPOR]OLJKWEHHU
• POFXSVRIDLUSRSSHGRUOLJKWSRSFRUQ
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 (JJPXI¿Q 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 POòFXSLFHFUHDPEDU Energy bar 100 calorie bag of light popcorn
Dinner Shrimp pasta Chicken stir fry Bunless burgers
Assembly / Owner’s Manual
54
POFXS EDVHEDOO
POFXS OLJKWEXOE
POWEOVSQ
JROIEDOO
POFXSQXWV
$OWRLGVWLQ
JR]FKLFNHQRUPHDW
GHFNRIFDUGV
1 medium potato
FRPSXWHUPRXVH
PHGLXPSLHFHRIIUXLW
tennis ball
JR]FKHHVH
GLFH
Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
JR]FKLFNHQ¿VKOHDQPHDWRUWRIX
POFXSEHDQVRUOHQWLOV
POFXSJUHHN\RJXUW
JR]FKHHVH
1 egg
JR]FKLFNHQ¿VKRUOHDQPHDW
POFXSEHDQVRUOHQWLOV
POFXSJUHHN\RJXUW
JR]FKHHVH
HEALTHY FAT
POWEOVSQSHDQXWRUQXWEXWWHU
POWVSQROLYHÀD[RUZDOQXWRLO
POFXSRIQXWV
1/3 medium avocado
POWEOVSQSHDQXWRUQXWEXWWHU
POWVSQROLYHÀD[RUZDOQXWRLO
POFXSRUPOWEOVSQRIQXWVDSSUR[
DOPRQGV
1/4 medium avocado
SMART CARB
POFXSFRRNHGJUDLQVPOFXSUDZ
oats, brown rice, quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
VOLFHRIEUHDGRUOLJKWVOLFHVHTXDOLQJFDORULHV
RUOHVV
HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS
POFXSFRRNHGPOFXSUDZJUDLQV
1/2 medium sweet potato or regular potato
2 corn tortillas
VOLFHRIEUHDGRUOLJKWVOLFHVHTXDOLQJFDORULHVRU
OHVV
HQJOLVKPXI¿QVDQGZLFKWKLQRUKLJK¿EHUZUDS
FRUIT
1 medium apple, orange, or pear
VPDOOEDQDQDOHQJWKRI\RXUKDQG
POFXSEHUULHVRUFKRSSHGIUXLW
POFXSGULHGIUXLWIUHVKRUIUR]HQLVRSWLPDO
9HJHWDEOHV<RXFDQKDYHXQOLPLWHGYHJHWDEOHVH[FHSWIRUSHDVDQGFRUQVWLFNZLWKPOFXSVHUYLQJ
POFXSVVSLQDFKRUOHWWXFH FXSSHGKDQGV
POFXSUDZYHJHWDEOHV
POFXSFRRNHGYHJHWDEOHV
POR]ORZVRGLXPYHJHWDEOHMXLFH
OPTIONAL TREATS
POFXSORZIDWLFHFUHDP
1 small bag of baked potato chips
JR]GDUNFKRFRODWH
POR]RIZLQHRUPOR]OLJKWEHHU
POFXSVDLUSRSSHGRUOLJKWSRSFRUQ
* some foods are a combination of protein and carbs or protein and fat
Assembly / Owner’s Manual
55
Grocery List
BREAD & GRAINS
ZKROHZKHDWEUHDG
Sprouted grain breads
/LJKWRUZKROHZKHDWHQJOLVKPXI¿QV
Sandwich or bagel thins
Corn or low-carb whole wheat tortillas
+LJK¿EHUZUDSV
Plain oats: 1 minute or old fashioned
Whole grains: brown rice, bulgar, barley, quinoa, couscous
7LSV/RRNIRUZKROHZKHDWDVWKH¿UVWLQJUHGLHQW/RRNIRUJRI
¿EHUSHUVOLFHRUJSHUVOLFHVRIOLJKWRUGLHWEUHDG$LPIRUEUHDGZLWK
less than 100 calories per slice.
DAIRY & DAIRY ALTERNATIVES
Plain non-fat greek yogurt
.H¿U\RJXUWOLNHGULQN
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,
FDW¿VKVFDOORSVRUFUDE
Pork loin, pork chops, or pork roast
&KLFNHQRUWXUNH\EUHDVWRUWKLJKVQRVNLQ
(JJVDQGHJJZKLWHV
/HDQEHHIVLUORLQFKXFNURXQGWHQGHUORLQOHDQRUJDQLFDQG
JUDVVIHGLVEHVW
&DQQHGVDOPRQRUWXQDLQZDWHU
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
7LSV/RRNIRU³&KRLFH´RU³6HOHFW´FXWVRIPHDWUDWKHUWKDQ³3ULPH´
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
RISURWHLQDQGJRI¿EHU/RRNIRUFUDFNHUVZLWKOHVVWKDQFDORULHV
and 4g or less of fat per serving.
FATS & OILS
Avocado
2OLYHJUDSHVHHGZDOQXWVHVDPHRUÀD[VHHGRLO
Butter/spreads: look for products free of trans fats and partially
hydrogenated oils on the ingredient list.
7LSV/LJKWROLYHRLOUHIHUVWRWKHÀDYRUQRWWKHFDORULHFRQWHQW$OZD\V
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.
$OOIUXLWVDQGYHJHWDEOHVIUHVKDQGIUR]HQDUHJUHDWFKRLFHV6LQFHHYHU\PHDOKDVRQHRUERWK\RXUVKRSSLQJFDUWVKRXOGUHÀHFWWKLV
Assembly / Owner’s Manual
56
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.7KHVFDOHPLJKWQRWEXGJHIRUDIHZZHHNVRUHYHQPRQWKVDIWHUVRPHLQLWLDOZHLJKWORVV7KLVLVQRUPDODQGWREHH[-
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
DQGFKDQJHVDQGPL[XS\RXUZRUNRXWVWRKHOSRYHUFRPHWKHSODWHDX
• 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.+DYHDQRQIRRGUHZDUGIRUHDFKJRDO\RXKLWVXFKDVDPDVVDJHDQHZRXW¿WRUDQRXWLQJZLWKIULHQGVDQGIDPLO\
• Use the resources belowWR¿QGQHZUHFLSHVJHWH[SHUWDGYLFHDQGVXSSRUWWRVWD\PRWLYDWHG
Resources
'RZQORDGDEOH5HVRXUFHVIURP%RZÁH[:HEVLWHZZZ%RZÀH[FRP5HVRXUFHV
• *URFHU\6KRSSLQJ/LVWIRU)ULGJH%ODQN)RUP
• 7 Day Meal Planning Form
• Additional Dinner Options
• Pre and Post Workout Fueling Guide
Questions & Support
• $VNTXHVWLRQVSRVWVXJJHVWLRQVDQGFRQQHFWZLWKRXURQOLQH%RZÀH['LHWLWLDQRQWKH%RZÀH[)DFHERRNSDJH
Recipes
• www.wholeliving.com
• www.eatingwell.com
• www.whfoods.org
• www.livebetteramerica.org
Online food logs
• ZZZP\¿WQHVVSDOFRP
• www.loseit.com
Assembly / Owner’s Manual
57
Assembly / Owner’s Manual
58
Assembly / Owner’s Manual
59
8014417.071518.B
EN
