Bowflex 3 Series manual

Bowflex ® 3, 5 & 7 Series T readmills Owner's Manual[...]

Console Motor Cov er Moto r Lev er Release Bowflex T readmills Parts Reference Guide 2 T readmills Parts Reference Guide[...]

This symbol appears throughout this manual to alert you to important safety precautions. It is imperative that you pay close attention to the instructions that accompany these symbols. W ARNING A TTENTION DANGER Prefac e Congratulations! Y ou’ve just taken a big step towards improving your health and fitness. Y our new Bowflex ® treadmill will h[...]

T a b l e o f C o nt e nts P r e f a c e 3 T able of Contents 4 Impor tant Safet y Precauti ons 5 Grounding Instructions 5 Emergency Stop Procedures 7 Normal Stop Procedures 7 Using Y our Bow fl e x ® T readmill 8 Get ting Star ted 8 Going Forward 8 How Often Should Y ou Exercise? 8 Suggested Workouts 8 What to Wear 9 Stretching 9 Using Y our Hea[...]

Im por t an t Saf e t y P recau tions 1 . Please read, understand and c arefully follow all warnin gs, instr uctions and proce dures on the treadmill and in the owner ’ s manual before using this treadmill. 2. Plug the power co rd of the treadmill directly into a dedic ated grounded circ uit carr y ing 1 5 amps ( 1 10 V olt model) or 7 amps (22 0[...]

increase in speed due to an elec tronics failure or the spee d being inadver tently increased, the t readmill will come to a sudden stop when the pull pin is disengaged f rom the console. 1 0. Never star t the treadmill while you are standing on t he walking belt. Af ter turning t he power on and adjusting the speed co ntrol, there ma y be a pause [...]

Emergency Stop Pr ocedures Y our treadmill is equipped w ith a SAFET Y K EY that c an protect you from serious injur y . The safety key uses a magnetic ke y to hold it in the proper position. Inser t the safet y k ey fully into the safety ke yhole. ALW A YS CL IP THE SAFETY KE Y CL IP TO Y OUR CLOTHING DURING Y OUR WORK OUT . UNLESS THE RE IS A N E[...]

Usin g Y our Bow fl ex ® Tr e a d m i l l Gettin g S tarted Prior to beginning any ex ercise program, obtain a physical exam from your ph ysician or healthc are professional. If at an y time during exercise you feel fain t, diz zy or shor t of breath, or experience c hest pain, stop e x ercising immediately! If t he condit ion persists, you shoul[...]

The C alorie Burner • This intense workout helps you burn more calor ies. • Warm up for 5 minutes at 2.5 or 3 M PH. • Increase 0. 2 MPH ever y 2 minutes until you find a challenging pac e that you can maintain for 45 minutes. • T o b oo s t y o u r w or ko ut , w al k f or th e d ur at io n o f a n h ou r lo ng T V sh ow . • Increase the [...]

Using Y our Hear t Rat e Monitor T ouch Hear t Rate T ouch hear t rate gr ip enables you to monitor your pulse be fore , during and af ter your workout. Y our hear t rate will read out on your console’ s display . NO TE: If yo u are new to us ing a t readm ill, ste p of f the wa lkin g belt onto t he sid e rails t o use th e touc h hear t ra te f[...]

Chest Strap T ransmitter Batter y Replacement If your chest transmitter requires batteries, follow these instructions for replacement. The battery in your chest strap can be replaced with a 3 V olt DC Lithium cell battery . 1 . Remov e t he four screws from the bat tery do or located on the rear of the t ransmitter . 2. Remov e the bat tery do or a[...]

How to Oper at e Y our Bow fl ex ® Tr e a d m i l l Before star ting, straddle the belt and st and on the side rails. Do not stand on t he walking belt while star ting or stopping the treadmill. Inser t the safet y pull pin and att ach the safety pull rope to your c lothes. If you are a new user , stay at a slow speed and hold onto the hand rails[...]

P2- Cardio , P3 - Running, P4 - F at Burn, P5 - Speed I nte r val, P6 - Hill Inter val 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Select Program P2, P3, P4, P5 or P6 using the PROGRAM or ARROW keys or numeric keypad. Press ENTER. 4. Adjust workout[...]

7. “ENTER HEART RA TE TEST ZONE” will scroll across display and suggested heart rate (calculated from entered age) will fl ash in TIME display . 8. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire. Press ENTER. 9. “PRESS ST ART” will scroll across display prompting the user to [...]

P9 - Calorie Goal P rogram 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P9 for the Calorie Goal Program. Press ENTER. 4. “ENTER CALORIE GOAL” will scroll across display and “100” (or las[...]

P11 - F at Burn Hear t Rate Control P rogram 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P1 1 Fat Burn Heart Rate Program. Press ENTER. 4. “ENTER WORKOUT TIME” will scroll across display an[...]

Pr ograms 7-16 for 7 Series T readmill P7 - Pr ogram, 5K Run 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P7 5K Run. Press ENTER. 4. “PRESS ST ART” will scroll across display prompting you t[...]

F itness R ating Norms ( VO2max) AGE 20 – 29 30 – 39 40 – 49 50 – 59 60 + Men High 51.4 + 50.4 + 48.2 + 45.3 + 42.5 + Good 51.3 – 46.8 50.3 – 44.6 48.1 – 41.8 45.2 – 38.5 42.4 – 35.3 Average 46.7 – 42.5 44.5 – 41.0 41.7 – 38.1 38.4 – 35.2 35.2 – 31.8 Fair 42.4 – 39.5 40.9 – 37.4 38.0 – 35.1 35.1 – 32.3 31.7 – 2[...]

P10 - Calorie Goal P rogram 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P10 for the Calorie Goal Program. Press ENTER. 4. “ENTER CALORIE GOAL” will scroll across display and “100” (or l[...]

P12 - F at Burn Hear t Rate Control P rogram 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P12 Fat Burn Heart Rate Program. Press ENTER. 4. “ENTER WORKOUT TIME” will scroll across display and[...]

10. “PRESS ST ART” will scroll across display prompting the user to begin workout. 1 1. Press ST ART/P AUSE to start workout; the program will begin in the W arm-Up mode. 12. The Up/Down ARROW keys may be used to adjust SPEED and INCLINE to slowly increase your heart rate at any time during the program. P14 - BMI (Body Mass Index) Calculation T[...]

Custom U ser Programs P15 - User Defi ned 1 & P16 - User Defi ned 2 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select the User Programs P15 or P16. Press ENTER. 4. “ENTER WORKOUT TIME” will[...]

Bowfl ex ® 7 Series Console 23 Understanding Y our T readmill Features[...]

Bowfl ex ® 5 Series Console 24 Understanding Y our T readmill Features[...]

Under s tanding Y our T r eadmil l F eat ures Time T ime is displayed in the format 00:00. T ime represents total time if time is counting up, or remaining time if time is counting down. (T ime counts down if a workout time is entered at setup.) When time is counting up and reaches 99:59, it will roll over to 00:00. Pace P ace is di sp la ye d i n [...]

Elevation Gain Elev ation gain represents t he total vert ical distanc e travel ed during the wor k out session (in feet or meters ) based on distanc e and incline. Average Speed Average Speed represents the average walking/jogging/running speed during the workout session (in mph or kph) based on distance traveled and elapsed time. Average Hear t R[...]

F olding, T ranspor ting & Unfolding y our T readmill This treadmill has a folding mechanism ; you must stop operation while folding an d transp or ting. Mak e sure the power is of f and the power cord is removed and unpluged before folding and transpor ting t he treadmill. T o fo ld the tre admi ll : 1 . Stop the T readmill belt. 2. Br ing Ele[...]

Con version T o Metric In order t o conver t to miles or kilome ter s, do the f ol lowing : 1 . Pres s and hold the Enter/Co ol down button for 3 sec onds while in sleep mode. 2. The beeper will sound onc e and the cur rent units (Eng) will be shown in the left display . 3. C ontinue holding the Enter/C ool down but ton. After 3 sec onds, the new u[...]

Keys Enter / Cool down Y ou may enter the Cool-Down mode at any time during the workout session. When you press the Enter/Cool down key , the treadmill will exit the current program and the incline will return to zero. Speed Keypad 0 - 9 ( Bow flex ® 3 , 5 & 7 Series) The Speed Keypad 0-9 is a multi-function keypad. During program setup, the S[...]

T a ki n g C a re of Y o ur T r ea dm i l l Just like changing the oil in your car or replacing a fi lter in your home’s heating and cooling system, a little preventive maintenance will insure your treadmill will operate smoothly and quietly for years to come. W alk ing Belt T ension As walking belts tend to stretch slightly with use, the walkin[...]

General Cleaning ALWA Y S UNPLUG THE TREADMILL FROM THE ELECTRICAL OUTLET BEFORE CLEANING, LUBRICA TING, OR SERVICING THE UNIT . W ARNING A TTENTION DANGER General cleaning of the treadmill will prolong the life of the treadmill and improve performance. Keep the unit clean by dusting regularly . Be sure to dust the exposed part of the deck on eithe[...]

W alk ing Belt and Deck L ubrication This treadmill is equipped with a pre-lubricated deck and belt system. The deck and belt friction may af fect the function and life of your treadmill; we recommend periodic lubrication. We also recommend a periodic inspection of the deck surface under the walking belt. If the deck appears worn, contact our servi[...]

T roubleshooting Guide PR OBLEM CA USE CORRECT ION T readmill will not star t Not plugged in Plug into three prong grounded outlet. Safety pull pin not inser ted. Inser t safety pull pin. T readmill circuit breaker trippe d. Reset circuit breaker . Ele vation not accurate Out of calibration. Recalibrate unit. Speed not accurate Out of c alibration.[...]

War r a n t y All Bowfl ex ® exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship by The Nautilus Group, Inc. W arranty coverage is valid to the original purchaser only and proof of purchase will be required. Any product sold or placed in an application not recommended will void any warranty[...]

W arranties or incidental or consequential damages, so the preceding limitations and exclusions may not apply to you. Pr ocedures W arranty service will be performed by The Nautilus Group, Inc. or an authorized Bowfl ex ® Fitness Dealer . The original purchaser must provide proof of purchase. Service calls and/or transportation to and from the Au[...]

T he Nautilus Group, Inc. 1886 Prairie W ay Louisville, Colorado 80027 1-800-864-1270 www .nautilus.com[...]