670013

Bowflex M3i Max Trainer Handleiding

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M3i
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This product is compliant with the
applicable CE requirements.
ASSEMBLY / OWNER’S MANUAL
Assembly / Owner’s Manual
2
Important Safety Instructions - Assembly 3
Safety Warning Labels / Serial Number 4
Specications 5
BeforeAssembly 5
Parts 6
Hardware 7
Tools 7
Assembly 8
Moving the Machine 18
Leveling the Machine 18
Important Safety Instructions 19
Features 20
Console Features 21
Resistance Level Shifter 22
FitnessBasics 25
Operations 31
Mounting / Dismounting 31
Power Up / Idle Mode 32
Manual (Quick Start) Program 33
MAX Workout Program 33
Paused / Results Mode 34
EditaUserProle 35
CustomizeMAXProgram 35
Console Setup Mode 36
Maintenance 37
Maintenance Parts 38
Troubleshooting 40
Body Weight Loss Guide 42
Table of Contents / Registration
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.
For details regarding product warranty or if you have questions or problems with your product, please contact
your local Bowex distributor. To nd your local distributor, go to: www.nautilusinternational.com
Nautilus, Inc., www.NautilusInc.com - Customer Service: technics@nautilus.com | Nautilus, Inc., 18225 NE Riverside Parkway, Portland, OR 97230
USA | Printed in China | © 2014 Nautilus, Inc. | ® indicates trademarks registered in the United States. These marks may be registered in other nations
or otherwise protected by common law. Bowex, the B logo, Bowex Max Trainer, Bowex Connect, Nautilus, Schwinn, and Universal are trademarks
owned by or licensed to Nautilus, Inc. Polar
®
and OwnCode
®
are trademarks of their respective owners.
Assembly / Owner’s Manual
3
Important Safety Instructions
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.
• Keep bystanders and children away from the product you are assembling at all times.
• Do not connect power supply to the machine until instructed to do so.
• Do not assemble this machine outdoors or in a wet or moist location.
• Makesureassemblyisdoneinanappropriateworkspaceawayfromfoottrafcandexposuretobystanders.
• Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do
not do steps that involve heavy lifting or awkward movements on your own.
• Set up this machine on a solid, level, horizontal surface.
• Do not try to change the design or functionality of this machine. This could compromise the safety of this machine and will void the warranty.
• If replacement parts are necessary, use only genuine 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.
• ReadandunderstandthecompleteManualsuppliedwiththismachinebeforerstuse.KeeptheManualforfuturereference.
• Do all assembly steps in the sequence given. Incorrect assembly can lead to injury or incorrect function.
• Thisproductcontainsmagnets.Magneticeldscaninterferewiththenormaluseofcertainmedicaldevicesatacloserange.Usersmaycome
intoproximityofthemagnetsintheassembly,maintenance,and/oruseoftheproduct.Giventheobviousimportanceofthesedevices,suchas
a pacemaker, it is important that you consult with your medical provider in connection with the use of this equipment. Please consult the “Safety
Warning Labels and Serial Number” section to determine the location of the magnets on this product.
• SAVE THESE INSTRUCTIONS.
Assembly / Owner’s Manual
4
Product
Specification Label
Serial Number Label
Safety Warning Labels and Serial Number
Assembly / Owner’s Manual
5
Before Assembly
Select the area where you are going to set up and operate your machine. For safe operation, the location must be on a hard, level surface. Allow
aworkoutareaofaminimum185.4cmx239cm(73”x94.1”).Besurethattheworkoutspaceyouareutilizinghasadequateheightclearance,
takingintoconsiderationtheheightoftheuserandthemaximumpedalheightofthetnessmachine.
Basic Assembly Tips
Follow these basic points when you assemble your machine:
• Read and understand the “Important Safety Instructions” before
assembly.
• Collect all the pieces necessary for each assembly step.
• Using the recommended wrenches, turn the bolts and nuts to
the right (clockwise) to tighten, and the left (counterclockwise) to
loosen, unless instructed otherwise.
• When attaching 2 pieces, lightly lift and look through the bolt
holes to help insert the bolt through the holes.
• The assembly requires 2 people.
Machine Mat
TheBowexMaxTrainer™MachineMatisanoptionalaccessorythathelpskeepyourworkoutareaclearandaddsalayerofprotectiontoyour
oor.Therubbermachinematprovidesanon-slip,rubbersurfacewhichlimitsstaticdischargeandreducesthepossibilityofdisplayorrunninger-
rors.Ifpossible,putyourBowexMaxTrainer™MachineMatinyourselectedworkoutareabeforeyoubeginassembly.
To order the optional machine mat, contact your local distributor.
Specifications / Before Assembly
2.39m ( 94.1”)
1.85m
( 73” )
0.6m
( 24” )
0.6m
( 24” )
0.6m
( 24” )
0.6m
( 24” )
73” (185.4 cm) x 94.1” (239 cm).
159.8 cm
( 62.9” )
117 cm
( 46.1” )
63.5 cm
( 25” )
Maximum User Weight: 136 kg (300 lbs)
Total Surface Area (footprint) of equipment: 7429.5cm
2
Maximum Pedal Height: 48.5cm(19.1inches)
Machine Weight: 63.4 kg (139.8 lbs)
Power Requirements:
Operational Voltage: 9VDC
OperatingCurrent: 1.5A
ACPowerAdapter: 220-240VAC,50Hz
Complies with the following:
ISO20957Compliant
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.
Assembly / Owner’s Manual
6
A decal has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly.
Item Qty Description Item Qty Description
5 1 Upper Handlebar, Right 12 1 Stabilizer Assembly
6 1 Upper Handlebar, Left 13 1 Static Handlebar Assembly
7 2 Leg 14 2 Cap
8 2 Foot Pad 15 1 Static Handlebar Grip
9 2 Foot Pad Insert 16 1 Static Handlebar Cap
10 2 Pedal 17 1 Heart Rate Chest Strap
11 1 Rail Assembly 18 1 Manual Kit
( 2 Boxes )
Box 1
Item Qty Description
1 1 Frame
2 1 Shroud, Rear
3 1 AC Adapter
4 1 Hardware Card
5
11
7
12
9
6
1
7
3
2
8
9
8
10
10
13
14
17
15
16
4
18
5
11
7
12
9
6
1
7
3
2
8
9
8
10
10
13
14
17
15
16
4
18
Box 2
Parts
Assembly / Owner’s Manual
7
Tools
Included
#2
5mm
6 mm
8 mm
13 mm
A B C D E F
G H
I J K L M N
Item Qty Description Item Qty Description
A 8 SocketHeadHexScrew,M6x1.0x8 H 10 SocketHeadHexScrew,M6x1.0x20
B 4 SocketHeadHexScrew,M8x1.25x55 I 4 SocketHeadHexScrew,M10x1.5x25
C 12 Washer,FlatM8x18 J 4 Washer,FlatM10x23
D 6 SocketHeadHexScrew,M8x1.25x20 K 2 Washer,FlatM8x24
E 1 PanPhillipsScrew,M5x0.8x20 L 4 Washer,FlatM6x13
F 2 Cap M 10 Lock Washer, M6
G 4 Lock Nut, M8 N 6 Lock Washer, M8
Hardware / Tools
Assembly / Owner’s Manual
8
Do not lift the Frame from the packaging until the Rail Assembly has been attached to it.
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.
13mm
X2
C
11
X4
N
D
1
13mm
X2
C
11
X4
N
D
1
Assembly
Assembly / Owner’s Manual
9
2. 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.
I
J
X4
12
Assembly / Owner’s Manual
10
3. Cut the Shipping Zip-Ties and Attach the Rear Shroud and Caps to the Frame Assembly
NOTICE: Place the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place.
14
14
2
#2
X1
E
Assembly / Owner’s Manual
11
4. Attach Legs to Frame Assembly
Be aware that the Legs are connected and when either of these parts move the other does as well.
K
X2
N
D
F
6mm
7
7
Assembly / Owner’s Manual
12
5. Attach Pedals to Frame Assembly
In order to avoid possible serious injury, when inserting the tube ends into the Leg Assemblies be careful to avoid fingers or hands being caught
or pinched.
B
X4
6mm
C
G
X4
C
10
10
13mm
Assembly / Owner’s Manual
13
X2
X8
5mm
8
9
8
A
6. Connect the Foot Pads and then the Foot Pad Inserts
Assembly / Owner’s Manual
14
7. 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 they can be correctly grasped by a User when on the machine.
5
6
H
M
X6
5mm
Assembly / Owner’s Manual
15
8. Connect the Static Handlebar Assembly to the Frame Assembly
NOTICE: Do not crimp the Console Cable.
5mm
X4
H
M
L
13
Assembly / Owner’s Manual
16
9. Attach the Shifter Assembly to the Static Handlebar and Attach the Grip
NOTICE: Do not crimp the Cable. Hardware is pre-installed and not on Hardware Card (*). Be sure the settings on
the Shifter Assembly are visible to a User before fully tightening the hardware.
Note: A small application of soapy water can be used to ease the Static Handleber Grip onto the Handelbar.
*
X1
#2
15
16
Assembly / Owner’s Manual
17
3
10. Connect the AC Adapter to the Frame Assembly
NOTICE: Be sure to use the appropriate AC Adapter plug for your region.
11. Final Inspection
Inspect your machine to ensure that all hardware is tight and components are properly assembled.
Besuretorecordtheserialnumberintheeldprovidedatthefrontofthismanual.
Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s Manual.
Assembly / Owner’s Manual
18
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othersareallphysicallytand
able to move the machine safely.
1. Grasp the inner, unmoving part of the Pivot Assembly to carefully tilt the machine
toward you onto the transport rollers.
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
ThemachineneedstobeleveledifyourworkoutareaisunevenoriftheRailAssemblyisslightlyofftheoor.Toadjust:
1. Place the machine in your workout area.
2. Loosenthelockingnutsandadjustthelevelersuntiltheyareevenlybalancedincontactwiththeoor.
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
19
Important Safety Instructions
This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.
Before using this equipment, obey the following warnings:
Read and understand the complete 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 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.
• Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous
to children.
• Not intended for use by anyone under 14 years of age.
• Consult a physician before you start an exercise program or a new health and diet plan. Stop exercising if you feel
pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine
again. Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate
displayed on the console is an approximation and should be used for reference only.
• Before each use, examine this machine for loose parts or signs of wear. Do not use if found in this condition. Monitor
the Pedals and Crank Arms closely. Contact your local distributor for repair information.
• Maximum user weight limit: 136 kg ( 300 lbs.). Do not use if you are over this weight.
• This machine is for home use only.
• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put ngers or other objects into
moving parts of the exercise equipment.
• Set up and operate this machine on a solid, level, horizontal surface.
• Make the Pedals stable before you step on them. Use caution when you step on and off the machine.
• Do not operate this machine outdoors or in moist or wet locations.
• Keep at least 0.6 m ( 24” ) on each side of the machine clear. This is the recommended safe distance for access and
passage around and emergency dismounts from the machine. Keep third parties out of this space when machine is in
use.
• Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
• Perform all regular and periodic maintenance procedures recommended in the Owner’s Manual.
• Keep the Pedals clean and dry.
• 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.
• 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.
• This appliance is not intended for use by persons (including children) with reduced physical, sensory or mental
capabilities, or lack of experience and knowledge, unless they have been given supervision or instruction concerning
use of the appliance by a person responsible for their safety.
Assembly / Owner’s Manual
20
A Console Buttons H Leveler
B Resistance Level Shifter I Rail Assembly
C Console Display J Roller
D Water Bottle Holder K Pedal
E Resistance Fan L Media Tray
F Power Connector M Static Handlebar
G Transport Roller N Upper Handlebar
Heartratemonitoringsystemsmaybeinaccurate.Overexercisingmayresultinseriousinjuryordeath.Ifyoufeelfaintstop
exercisingimmediately.
F
E
G
H
H
I
J
K
B
C
A
M
N
L
D
Features
Assembly / Owner’s Manual
21
Maximum Burn Rate LED Marker
TheMaximumBurnRateLEDMarkerisanorangeLEDthatshowsthehighestrateofcalorieburnachievedduringthecurrentworkout.
Calories
TheCaloriesdisplayeldshowstheestimatedcaloriesthathavebeenburnedduringtheworkout.Themaximumdisplayis9999.
LCD Display Data
The console display shows the workout measurements
and current options.
Time
TheTIMEdisplayeldshowsthetimecountfortheactive
workout. There are three types of time display depending
on the style of workout: Interval, Manual, or Steady State.
ACTIVE: During an Interval workout, the TIME display
will shift between the ACTIVE and REST intervals with
anaudibleconrmation,countingthetimedownforthe
current segment. ACTIVE is the sprint, or high Intensity,
segment of the Interval workout.
TOTAL: During a Manual workout, the TIME display will count up until the workout is ended.
Themaximumdisplayis99:99.Ifthetimecountismore,theworkoutwillbeended.
REST:DuringanIntervalworkout,thereducedworkoutlevelthatcountsdownuntilthenextACTIVEsegment.
Total Time
TheTOTALTIMEdisplayeldshowsthetimecountforanIntervalworkout.ThisdisplaywillbeblankduringaManualworkout.
PAUSE/END
STAR T
MAX
Interval
ENTER
USER
USER
TOTAL
ACTIVE
REST
TOTAL
BURN
RATE
RESISTANCE
LEVEL
0
10
20
40
30
Target
Burn
Rate LED
Range
Calories
Console Features
The Console provides information about your workout on the display
screen.
Burn Rate Display
The Burn Rate Display shows the level of calories being burned per
minute. This rate is a function of the current level of RPM (pedal speed)
and resistance level (1-8). As either of those values increase, the Burn
Rate will increase.
Target Burn Rate LED Range
The Target Burn Rate LED Range is a workout coach based on the
settingsoftheselectedUserProle.ArangeofveLEDsareactivated
duringaworkout.TherstoftheLEDsintherangeisasuggested
beginnerlevel,withthehigherLEDsbeingforamoreadvancedtness
user.
Note:BesuretheUserProleiscurrentforamoreexactcalorieburnrate
and suggested target range.
The Target Burn Rate LED Range is a suggested workout level,
andshouldonlybefollowedifyourphysicaltnesslevelallows.
Burn Rate
Display
USER
TOTAL
ACTIVE
REST
TOTAL
Workout
Profile
Display
Time
Total Time
Assembly / Owner’s Manual
22
User Prole
TheUSERPROFILEdisplayshowstheselecteduserprole.Auserproleisalwaysselected.
Note:FormoreaccuratecaloriecountsandtargetCalorieBurnRates,customizeyourUserProle.
Workout Prole Display
TheWorkoutProleDisplayareashowstheBurnRateproleoftheprogram.Eachcolumnintheproleshowsoneinterval(workoutsegment).The
higherthecolumn,thehighertheTargetedBurnRateoftheworkout.Theashingcolumnshowsthecurrentinterval.
Note:Duringaworkout,theWorkoutProleDisplaywillnotreectupdatestoresistancelevel,onlyburnrate.
RPM
TheRPMdisplayeldshowsthemachinerevolutionsperminute(pedalspeed).Themaximumdisplayis200.
Heart Rate
The Heart Rate display shows the heart rate in beats per minute (BPM) from the heart rate sensors. This value will not be shown if a heart rate signal
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.
Burn Rate
TheBurnRatedisplayeldshowsthecurrentrateatwhichcaloriesarebeingburnedperminute.TheRPMandResistanceLeveldirectlychange
thisrate.TheUserProlesettingsalsoaffecttherate(Userweight).
Level
TheLeveldisplayeldshowsthecurrentResistanceLevel(1-8).ThehighertheResistanceLevel,theharderitwillbetopushthePedals.
Keypad Functions
ENTER button- Push to accept the displayed value for the option.
MAX INTERVAL button- Push to start the MAX INTERVAL workout, push and hold for 3 seconds to edit the interval times (ACTIVE and REST) for
the MAX workout program.
USERbutton-PushtoselectthedesiredUserProle,pushandholdfor3secondstoedittheselectedUserProle.
BURN RATE Increase () button- Increases the Target Burn Rate during a workout, or increases a value (time, age, weight, or height).
START button- From the WELCOME screen starts a Manual workout, starts a selected Program workout, or resumes a paused workout.
BURN RATE Decrease () button- Decreases the Target Burn Rate during a workout, or decreases a value (time, age, weight, or height).
PAUSE/END button- Pauses an active workout, ends a paused workout, or goes back to the previous screen.
Resistance Level Shifter
YourBowexMaxTrainer
®
machine uses Resistance to change the intensity of your workout or to adjust the pace of the Pedals. The level of Resis-
tanceisadjustedbytheShifterontherightsideoftheStaticHandlebar.A“1”settingistheminimumamountofresistance,the“8”isthemaximum
resistance. The closer the Shifter is set to the “8” setting, the more energy will be needed to move the Pedals downward.
During a workout, if you keep your RPM rate stable and increase the Pedal Resistance, your Calorie Burn Rate will increase. This results in a more
intense workout.
Assembly / Owner’s Manual
23
To get yourself oriented with the process, begin with the Shifter set to 4. If this setting does not allow enough Pedal
travel at a casual stepping pace, adjust the Shifter toward the 1 setting until you are comfortable with the amount
oftravel.IfyoundthatthePedalsmovetoomuchandyouarenotabletoincreasethesteppingpace,adjust
the Shifter setting toward the 8 setting, allowing less Pedal movement. The Pedals should be set so they displace
enough to absorb the impact of your motion at your desired stepping pace.
Note: “Bottomed out” is when the User is unable to start a workout because the Pedals will not move. If this
occurs, safely grasp the Static 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.
It may be helpful to note the Shifter setting for future reference when there are multiple users of the machine.
Remote Heart Rate Monitor
MonitoringyourHeartRateisoneofthebestprocedurestocontroltheintensityofyourexercise.TheConsolecanreadtelemetryHeartRate(HR)
signalsfromaHeartRateChestStrapTransmitterthatoperates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
®
compatible model. (Coded
POLAR
®
heart rate straps such as POLAR
®
OwnCode
®
chest straps will not work with this equipment.)
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.
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:
1. Attach the transmitter to the elastic chest strap.
2. Adjustthestraplengthtotsnuglyandcomfortablyagainstyourskin.Securethestraparoundyourchest,justbelowthechestmuscles,and
buckle it.
3. Lift the transmitter off your chest and moisten the two Grooved Electrode Areas on the back.
4. Checkthatthewetelectrodeareasarermlyagainstyourskin.
The transmitter will send your heart rate to the machine’s receiver and display your estimated Beats Per Minute (BPM).
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.
IftheConsoledoesnotdisplayaheartratevalue,thetransmittermaybeatfault.Checkthatthetexturedcontactareasonthecheststrapare
making contact with your skin. You may need to lightly wet the contact areas. If no signal appears or you need further assistance, contact your local
distributor.
Assembly / Owner’s Manual
24
Heart Rate Calculations
Yourmaximumheartrateusuallydecreasesfrom220BeatsPerMinute(BPM)inchildhoodtoapproximately160BPMbyage60.Thisfallinheart
rateisusuallylinear,decreasingbyapproximatelyoneBPMforeachyear.Thereisnoindicationthattraininginuencesthedecreaseinmaximum
heartrate.Individualsofthesameagecouldhavedifferentmaximumheartrates.Itismoreaccuratetondthisvaluebycompletingastresstest
than by using an age related formula.
Yourat-restheartrateisinuencedbyendurancetraining.Thetypicaladulthasanat-restheartrateofapproximately72BPM,whereashighly
trained runners may have readings of 40 BPM or lower.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascular system. Physical condi-
tions vary, therefore your individual HRZ could be several beats higher or lower than what is shown.
Themostefcientproceduretoburnfatduringexerciseistostartataslowpaceandgraduallyincreaseyourintensityuntilyourheartratereaches
between60–85%ofyourmaximumheartrate.Continueatthatpace,keepingyourheartrateinthattargetzoneforover20minutes.Thelonger
you maintain your target heart rate, the more fat your body will burn.
The graph is a 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:Aswithallexercisesandtnessregimens,alwaysuseyourbestjudgmentwhenyouincreaseyourexercisetimeorintensity.
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
25
Fitness Basics
Frequency
Tomaintaingoodhealth,loseweightandimproveyourcardiovascularendurance,usetheBowexMaxTrainer
®
cardio machine a minimum of 3
times per week, around 14 minutes each day.
Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete14minutesofcontinuousexer-
ciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha14minutetotal.
Ifyourscheduleisbusy,andyouareunabletot14minutesofcontinuousexerciseintoyourday,tryaccumulating14minutesbydoingmultiple
shorterworkoutsonthesameday.Forexample,7minutesinthemorningand7minutesintheevening.Thismaybeagreatwaytostartyourcardio
training if you are new to vigorous activity.
Forbestresults,combineyourBowexMaxTrainer
®
cardiomachineworkoutswithastrengthtrainingprogramusingaBowex
®
home gym or Bow-
ex
®
SelectTech
®
dumbbells,andfollowtheBowex™BodyWeightLossGuideincludedinthismanual.
Consistency
Busyworkschedules,familyobligationsanddailychorescanmakeitdifculttotregularexerciseintoyourlife.Trythesetipstoincreaseyour
chances of success:
Scheduleyourworkoutsthesamewayyouschedulemeetingsorappointments.Selectspecicdaysandtimeseachweek,anddon’tchangeyour
workout times unless it is absolutely necessary.
Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week. Leave messages with friendly
reminders to be consistent, and keep each other accountable.
Make your workouts more interesting by alternating between steady state (single-speed) workouts and interval training (varied speed) workouts. The
BowexMaxTrainer
®
cardio machine is even more fun when you add this kind of variety.
Apparel
Itisimportanttowearappropriate,safeandcomfortablefootwearandclothingwhenusingtheBowexMaxTrainer
®
cardio machine, including:
• Rubber-soled athletic walking or running shoes.
• Exerciseclothingthatallowsyoutomovefreely,andkeepcomfortablycool.
• Athletic support that provides stability and comfort.
• Exercisefriendlywaterbottleforconstanthydration.
Assembly / Owner’s Manual
26
Warm-Up *
BeforeyouuseyourBowexMaxTrainer
®
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
footontheoor.Eachrepetitionofthesequenceshouldtake
1to3seconds.Repeatasacontinuous,controlled,uidse-
quence 10 or 20 times. Repeat the stretch with the other leg.
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
gluteals.Releasethestretchbyputtingthefootontheoor.
Each repetition of the sequence should take 1 to 3 seconds.
Repeatasacontinuous,controlled,uidsequence10or20
times. Repeat the stretch with the other leg.
Dynamic Knee Kick
Stand tall and hold one leg up with the hands at hip height,
keeping the knee bent. Hold onto a wall for balance with one
hand, if necessary. Straighten the knee as far as comfortably
possible. Release the stretch by bending the knee. Each rep-
etition of the sequence should take 1 to 3 seconds. Repeat
asacontinuous,controlled,uidsequence10or20times.
Repeat the stretch with the other leg.
Dynamic Twist
Stand with the feet shoulder-width apart. Bend the elbows;
hold the arms out to the sides. Twist the upper body to one
side and then the other side as far as comfortably possible.
Each repetition of the sequence should take 1 to 3 seconds.
Repeatasacontinuous,controlled,uidsequence10or20
times
*Source:JayBlahnik’sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.
Assembly / Owner’s Manual
27
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
seconds.Repeatasacontinuous,controlled,uidsequence
10 or 20 times. Repeat the stretch with the other leg. Touch a
wall or hold onto something for balance, if necessary.
Dynamic Side Reach
Stand with the feet apart, the knees slightly bent and the
arms at the sides of the body. Reach with one hand above
the head and lean over to the opposite side. Release the
stretch by returning to the start position. Then reach with the
other hand to the opposite side. Use the other arm to support
the body weight on the thigh, if necessary. Each repetition
of the sequence should take 1 to 3 seconds. Repeat as a
continuous,controlled,uidsequence10or20times.
Assembly / Owner’s Manual
28
Workouts
Followtheseguidelinestoeaseyourselfintoaweeklyexerciseregimen.Useyourjudgmentand/ortheadviceofyourphysicianorhealthcare
professionaltondtheintensityandlevelofyourworkouts.
Consultaphysicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainortightnessinyourchest,becomeshortofbreath,
or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the machine’s computer for
reference purposes only. Theheartratedisplayedontheconsoleisanapproximationandshouldbeusedforreferenceonly.
SteadyStateandIntervalTrainingare2typesofworkoutsyoucandoonyourBowexMaxTrainer
®
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-
out.GettingyourHeartRateupintotheFat-Burning,HeartZonezoneforanentireworkoutwouldbeagreatSteadyStateworkout.Forexample,
holdinga6caloriesperminuteBurnRatepacefortheentireworkout,exceptduringthewarm-upandcool-down.SteadyStateworkoutshelpyou
buildexercisecondence,staminaandendurance,andareessentialtoawell-roundedcardiovasculartrainingprogram.
Interval Training workouts
AnIntervalTrainingworkoutinvolvesadjustingyourworkoutintensityforspeciclengthsoftimetoraiseandloweryourbreathingrate,heartrate
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.
TheBowexMaxTrainer
®
cardio machine combines 8 “ACTIVE” and 8 “REST” segments to create an Interval workout. During an “ACTIVE”
segment, push yourself to a level of high calorie burn that can be repeated for the 8 segments. Then during the “REST” segments, allow yourself
todecreasetheintensityandprepareforthenext“ACTIVE”segment.Theseextremechangesinintensity,alongwithpushingyourbodytoward
exhaustion,iswherethemaximumbenetsaregainedfromIntervalTrainingworkouts.
IntervalTrainingworkoutsprovidevariety,helpminimizeoveruseinjuries(thatsometimesoccurfromdoingonlySteadyStateworkouts),maximize
calorieburnandimprovetness.
TheBowexMaxTrainer
®
cardio machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts
should feel much more comfortable than walking or running outside on a hard surface or a treadmill.
After Burn Rate
AttheendofanintenseIntervalTrainingworkout,yourbodywillactuallyneedtoexpendadditionalenergytoreplenishyourbody’sreserves.This
additionalamountofenergythatyourbodywillbeusingistheAfterBurnRate,orEPOC(ExcessPost-exerciseOxygenConsumption).Thelevelof
thisadditionalenergyrequirementforyourbodyisdirectlyrelatedtomanyfactors.Somefactorsareyourphysicaltnesslevel,intensitylevelofthe
intervaltrainingworkout,lengthofoxygendeprivationduringtheworkout,andphysicaldemandsduringtherecoveryphase.
In summary, your body will be burning more calories for hours after your workout. So after an intense MAX Interval workout, you may feel the effects
for hours afterwards.
Assembly / Owner’s Manual
29
Workout Log
Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals.
Date Calories Burn Rate (aver-
age)
Time RPM (average) Heart Rate (aver-
age)
Level (average)
Cool-Down *
Whenyouaredoneusingyourcardiomachine,considerdoingtheserelaxingstretches,whichwillhelpyourbodyrecoverfromtheworkoutand
makeyoumoreexible:
Lying Leg Raise
Lieontheoorfaceupwiththelegsslightlybent.Liftoneleg
up toward the ceiling, keeping the knee straight. Place the
hands (or a strap) around the thigh and move the leg closer
to the head. Hold the stretch for 10 to 30 seconds. Repeat the
stretchontheotherleg.Keeptheheadontheooranddo
not round the spine.
Assembly / Owner’s Manual
30
Side Lying Knee Bend
Lieontheoorononesideofthebodyandresttheheadon
the lower arm. Bend the top knee and hold the ankle with the
same-side hand, then pull the heel toward the gluteals. Hold
the stretch for 10 to 30 seconds. Lie on the other side and
repeat the stretch with the other leg. Remember to hold the
knees close together.
Lying Figure Four
Lieontheoorfaceupwiththelegsbent.Placeonefoot
acrossthethighoftheoppositeleginthegurefourposition.
Reachforthelegontheoorandpullittowardthechest.
Hold the stretch for 10 to 30 seconds. Repeat the stretch with
theotherleg.Keeptheheadontheoor.
Seated Twist
Sitontheoorandextendthelegsstraightoutinfrontofthe
bodywiththekneesslightlybent.Placeonehandontheoor
behind the body and the other hand across the thigh. Twist
the upper body as far as comfortably possible to one side.
Hold the stretch for 10 to 30 seconds. Repeat the stretch on
the other side.
Seated Figure Four
Sitontheoorandextendonelegstraightoutinfrontofthe
body. Place the foot of the other leg across the thigh in the
gurefourposition.Movethechesttowardthelegs,pivoting
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on
the other leg. Use the arms to support the back.
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
seconds.Repeatasacontinuous,controlled,uidsequence
10 or 20 times. Repeat the stretch with the other leg
*Source:JayBlahnik’sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.
Assembly / Owner’s Manual
31
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15minuteseachday.
• Schedule workouts in advance and try to follow the schedule.
Note: Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete15minutesofcontinuous
exerciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha15minutetotal.
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 Resistance 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 Upper Handlebars to work out other parts of your upper body
Hand Placement (Grip Selection)
ThetnessmachineisequippedwithUpperHandlebarsthatallowforavarietyofupperbodyworkouts.Whenstartingout,placeyourhandswhere
itfeelsmostcomfortableandstableontheUpperHandlebars.Asyouprogressonyourtness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 Static Handlebars can also be used to add stability and allow you to focus the workout more on your legs.
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.
Tomountyourtnessmachine:
1. Move the Pedals until the one nearest to you is in the lowest position.
2. Grasp the Static Handlebars under the Console Button Assembly.
3. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
Note: “Bottomed out” is when the User is unable to start a workout because the Pedals will not move. If this occurs, safely grasp the Static
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
32
Todismountyourtnessmachine:
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.
3. Withyourweightonthelowestfoot,swingtheupperfootoffthemachineanddownontotheoor.
4. Step off of the machine and release your grip from the Static Handlebars.
Getting Started
1. Placethetnessmachineinyourworkoutarea.
Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to move freely. A
rubbermatcanbeusedbelowthemachinetopreventthereleaseofstaticelectricityandprotectyourooring.
The machine can be moved by one or more persons. Make sure that your own physical strength is capable of safely moving the machine.
2. ExamineforanyobjectsbelowthePedalsandintheAirResistanceFan.Besureitisclear.
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.
6. Grasp the Static Handlebars under the Console Button Assembly.
7. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
Note: “Bottomed out” is when the User is unable to start a workout because the Pedals will not move.
If this occurs, safely grasp the Static 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.
8. PushtheUSERbuttontoselectthedesiredUserProle.
9. Push the START button to begin a Quick Start workout. Starting with a Quick Start workout will get
youfamiliarwithhowyourBowexMaxTrainer
®
machine operates and responds to adjustments of
Resistance Level and Burn Rate.
Note: When operating the BowexMaxTrainer
®
machine, be sure the Legs are moving in the direc-
tion as shown on the Crank Cover.
WhenreadyforaBowexMaxTrainer
®
workout,besuretoprogramyourUserProle(seetheEdita
UserProlesection)beforestartingtheMAXworkout.ThesuggestedTargetBurnRatesarebasedon
yourUserProlesettings.
Power-Up / Idle Mode ( WELCOME 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)
IftheConsoledoesnotreceiveanyinputinapproximately5minutes,itwillautomaticallyshutoff.TheLCDdisplayisoffwhileinSleepMode.
Note: The Console does not have an On/Off switch.
Assembly / Owner’s Manual
33
Manual ( Quick Start ) Program
The Manual workout program is an open-ended workout that tracks your total time, allowing you total control. The
WorkoutProleDisplayshowstheTargetBurnRatefortheManualprogram.
1. Stand on the machine.
2. PushtheUSERbuttontoselectyourUserProle.
3. Push the START button to begin the Manual workout program.
4. When done with your workout, stop pedaling and push PAUSE/STOP to pause the workout. Push the PAUSE/STOP button again to end the
workout.
MAX Interval Workout Program
The MAX Interval Workout Program is a workout that alternates from intense
bursts of output ( “ACTIVE” ), to a slower paced, ‘catch your breath’ time
period ( “REST” ), both of which are repeated over eight cycles. The Workout
ProleDisplayshowstheTargetBurnRatefortheMAXIntervalprogram.
1. Stand on the machine.
2. PushtheUSERbuttontoselectyourUserProle.
Note: During the workout, the Console will show the Target LED Range
basedontheselectedUserProlesettings.
3. Push the MAX Interval button.
Note:TheWorkoutProleDisplaywilladjusttheBurnRateproletothecurrentUsersettings.
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.
Therstworkoutsegmentisan“ACTIVE”intervalthatlastsforashorterperiodoftime.SafelypushyourselftogettheBurnRatedisplayinto
the Target Burn Rate (red LED’s) and keep it in the range until the time reaches 00:00.
Note:TheTargetBurnRate(LED)Rangeisprovidedonlyasasuggestedtarget.The5LEDrangeprovidesalessertarget,andallowsaUser
toprogresstothehigherLED’sintherangeastheirtnesslevelincreases.TochangetheTargetBurnRate(LED)Range,pushtheap-
propriate Burn Rate button until the Target Range is near the desired value.
At the last 3 seconds of the “ACTIVE” workout, the Console will begin an audible countdown.
5. Astheintervaltimereaches“00:00”,theConsolewillmakethethirdaudibleconrmationandthenextsegmentoftheworkout,a“REST”seg-
ment, will begin.
The Target LED Range will shift from red to green and sweep to a reduced Burn Rate. During the REST Interval, continue to workout but at a
lower level.
At the last 3 seconds of the “REST” workout, the Console will begin an audible countdown. The interval is about to shift from a “REST” to an
“ACTIVE” interval again.
6. Astheintervaltimereaches“00:00”,theConsolewillmakeanaudibleconrmationandshifttothenext“ACTIVE”segment.
The shift from “ACTIVE” to “REST” segments will repeat for a total of 8 cycles over the workout.
7. When the last “REST” segment is completed, the Console will display ”WORKOUT COMPLETE”, and then show the workout results. The Con-
solewilldisplaythetotaltimeofthe“ACTIVE”intervals,alongwithTOTALTIME.Ifthereisnoinputfor5minutes,theConsolewillautomatically
go into Sleep Mode.
Note: If an Interval workout is ended before all 16 segments have been completed, the Console will only show the last segment completed on
theProgramProle.
USER
TOTAL
ACTIVE
REST
TOTAL
Speed Interval
Calorie Burn
30 seconds
90 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
Strength Interval
45 seconds
90 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
Fat Burn
Stairs
Max Interval *
25 seconds
80 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
Manual *
Calorie Goal
Fitness Test
Assembly / Owner’s Manual
34
Paused / Results Mode
To Pause a workout:
1. Stop pedaling and push the PAUSE/STOP button to pause your workout.
Note: TheConsolewillautomaticallypauseifthereisnoRPMsignalfor5seconds.
2. To continue your workout, push START or start pedaling.
Whenpaused,theConsoledisplaywillshow“WORKOUTPAUSED”,andthenashtheworkoutvalues.
If the workout does not resume or if the PAUSE/STOP button is pushed, the workout will display “WORKOUT
COMPLETE”, and the result values are displayed (Total Calories, Total Time, Average RPM, Average Heart Rate,
Average Burn Rate, and Average Level). If the workout was a MAX Interval workout, the Console will also display the total “ACTIVE” interval time.
IfthereisnoRPMfor5minutes,theConsoleautomaticallygotothePower-Up/IdleMode.
Changing Resistance Levels
Use the Resistance Level Dial to adjust the resistance level. A Resistance level of “1” is the least resistance, a setting of “8” is the highest resistance
level.
Edit a User Prole
ForamoreaccuratecaloriecountandTargetCalorieBurn,aUserProleshouldbecustomizedtotheUser.
1. PushUSERbuttontoselectyourUserProle(User1orUser2).
2. Push and hold the USER button for 3 seconds to begin the Edit User mode.
3. The Console will display the AGE prompt with the default age value ( “32” ). Use the Burn Rate/Increase or Burn Rate/Decrease buttons to
adjust the value, and push ENTER to set the value.
4. The Console will display the GENDER prompt with the default gender value ( “FEMALE” ). Use the Burn Rate/Increase or Burn Rate/Decrease
buttons to adjust the value, and push ENTER to set the value.
5. TheConsolewilldisplaytheUNITSpromptwiththedefaultunitsvalue(“LBS”).UsetheBurnRate/IncreaseorBurnRate/Decreasebuttonsto
adjust the value, and push ENTER to set the value.
6. The Console will display the WEIGHT prompt with the default weight value ( “160” ). Use the Burn Rate/Increase or Burn Rate/Decrease but-
tons to adjust the value, and push ENTER to set the value.
7. The Console will display the HEIGHT prompt with the default height value ( “60 INCHES” ). Use the Burn Rate/Increase or Burn Rate/Decrease
buttons to adjust the value, and push ENTER to set the value.
8. The Console will display the RESET SETTINGS prompt with the default value ( “NO” ). Use the Burn Rate/Increase or Burn Rate/Decrease
buttons to adjust the value, and push ENTER to accept the value. All Workout settings for the User will be reset to the default settings.
9. The Console will display the RESET USER prompt with the default value ( “NO” ). Use the Burn Rate/Increase or Burn Rate/Decrease buttons
to adjust the value, and push ENTER to accept the value. All Workout results and settings for the User will be erased with a reset.
10. TheUserProlereviewiscomplete,andtheConsolewilldisplaytheWELCOMEscreen.
OntheinitialeditofeachUserProle,allscreensmustbereviewedandaccepted.Aftertheinitialedit,aUsercanadjustavalue,setit,andpush
PAUSE/STOPtoexittheEditUsermode.
PAUSE/END
STAR T
BURN
RATE
MAX
Interval
ENTER
USER
RESISTANCE
LEVEL
Assembly / Owner’s Manual
35
Customize the MAX Interval Program
The interval times and burn rate levels can be adjusted on the MAX Interval Program. The adjusted values will be set as the default settings for
future workouts.
1. Step up to the machine.
2. Push and hold down the MAX Interval button for 3 seconds.
3. TheConsolewilldisplaythe“ACTIVE”intervaltime,ashing.TheACTIVEsegmentsintheProledisplaywillalsobeashing.PushtheBurn
Rate/Increase or Burn Rate/Decrease buttons to adjust the “ACTIVE” interval time.
Note: Intervalsarelimitedtoamaximumof10:00foreachtype(“ACTIVE”or“REST”),andtheentireworkoutislimitedtoamaximumof99:04
minutes.
4. Push the ENTER button to set the displayed value.
5. TheConsolewilldisplaythe“ACTIVE”BurnRateadjustedtotheUsersettings,ashing.PushtheBurnRate/IncreaseorBurnRate/Decrease
buttons to adjust the “ACTIVE” Burn Rate level.
6. Push the ENTER button to set the displayed value.
7. The“REST”intervaltimeisnowdisplayed,ashing,alongwiththeothersegmentsontheProledisplay.PushtheBurnRate/IncreaseorBurn
Rate/Decrease buttons to adjust the “REST” interval time.
8. Push the ENTER button to set the displayed value.
9. TheConsolewilldisplaythe“REST”BurnRateadjustedtotheUsersettings,ashing.PushtheBurnRate/IncreaseorBurnRate/Decrease
buttons to adjust the “REST” Burn Rate level.
10. Push the ENTER button to set the displayed value.
Assembly / Owner’s Manual
36
The Console Setup Mode lets you control the sound settings, or see maintenance statistics (Total Run Hours and Software Version).
1. Push and hold down the Burn Rate/Increase and PAUSE/END buttons for 3 seconds while in the Power-Up Mode to go into the Console Setup
Mode.
Note: PushPAUSE/ENDtoexittheConsoleSetupModeandreturntothePower-UpModescreen.
2. The Console display shows the Sound Settings prompt with the current setting. Push the Burn Rate/Increase or Burn Rate/Decrease buttons to
change between the settings of “OFF” and “1” through “7”. A setting of 7 is the loudest sound level.
3. Push ENTER to set.
4. The Console display shows the TOTAL RUN HOURS for the machine.
5. Forthenextprompt,pushtheENTERbutton.
6. The Console display shows the Software Version prompt.
7. PushtheENTERbuttontoexittheConsoleSetupMode.
The Console will display the Power-Up Mode screen.
Console Setup Mode
Assembly / Owner’s Manual
37
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 ma-
chineandwait5minutesbeforecleaning,maintainingorrepairingthemachine.Placethepowercordinasecurelocation.
Daily: Beforeeachuse,examinetheexercisemachineforloose,broken,damaged,orwornparts.Donotuseif
foundinthiscondition.Repairorreplaceallpartsattherstsignofwearordamage.Aftereachworkout,use
a damp cloth to wipe your machine and Console free of sweat.
Note:AvoidexcessivemoistureontheConsole.
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.
Maintenance
Assembly / Owner’s Manual
38
Maintenance Parts
D
E
F
C
A
B
G
H
K
J
A
C
I
N
M
L
P
O
Q
U
S
T
R
X
X
Y
Y
W
V
W
V
Z
N
BB
M
AA
CC
GG
DD
FF
HH
EE
II
JJ
KK
KK
Assembly / Owner’s Manual
39
A Upper Handle Grip O Shroud, Right Fan CC Drive Pulley, Upper
B Handlebar, Left P Fan Assembly Inserts DD Arm Drive Assembly
C Lower Handle Grip Q Shroud, Rear EE Crank Arm
D Console Shroud / Water Bottle Holder R Rail Assembly FF Tensioner
E Console Assembly S Transport Wheel GG Drive Pulley, Lower
F Speaker T Stabilizer HH Fan Back Plate
G Handlebar, Static U Leveler II Speed Sensor (behind Fan)
H Console Button Assembly V Foot Pad Insert JJ Power Cord
I Handlebar, Right W Foot Pad KK Drive Belt
J Shifter Assembly X Roller
K Handlebar Grip, Static Y Leg
L Shroud, Right Z Shroud, Left Fan
M Crank Cover AA Fan Assembly
N Cap BB Shroud, Left
Assembly / Owner’s Manual
40
Condition/Problem Things to Check Solution
No display/partial display/unit
will not turn on
Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet.
Pedal movement Safely pedal the machine for a few seconds. The Console should sense the
signal from the Speed Sensor and fully activate.
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 IfConsoleonlyhaspartialdisplayandallconnectionsarene,replacethe
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.
Check magnet position (requires
shroud removal)
Magnet should be in place on pulley.
Check Speed Sensor (requires
shroud removal)
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 for further as-
sistance.
Unit operates but Telemetric HR
not displayed
Chest Strap Strap should be “POLAR
®
” compatible and uncoded. Make sure strap is
directly against skin and contact area is wet.
Interference
Try moving unit away from sources of interference (TV, Microwave, etc).
Replace Chest Strap If interference is eliminated and HR does not function, replace strap.
Troubleshooting
Assembly / Owner’s Manual
41
Condition/Problem Things to Check Solution
Console shuts off (enters sleep
mode) while in use
Check electrical (wall) outlet 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.
Check magnet position (requires
shroud removal)
Magnet should be in place on pulley.
Check Speed Sensor (requires
shroud removal)
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 The Pedals may be “bottomed out”. Safely grasp the Static
Handlebars and apply your weight to the heel of the higher foot. While still
grasping the Static Handlebar, lean back slightly applying more weight onto
the heel. Once the Pedals begin to move, resume your intended workout.
Fan will not turn Check for blockage of fan Unplugunitfromelectricaloutletfor5minutes.Removematerialfromfan.If
necessary, detach the Shrouds to help with removal. Do not operate machine
until Shrouds have been replaced.
Unit rocks/does not sit level Check leveler adjustment Adjust levelers until machine is level.
Check surface under unit Adjustmentmaynotbeabletocompensateforextremelyunevensurfaces.
Move machine to level area.
Footpedalsloose/unitdifcult
to operate
Hardware Tightly secure all hardware on the Pedal Arms and Handlebar Arms.
Assembly / Owner’s Manual
42
Introduction and Overview
WelcometotheBowex™BodyWeightLossGuide.ThisguideisdesignedtobeusedwithyourBowex
®
equipment and will help you:
• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality
Consultaphysicianbeforeyoustartanexerciseprogramoranewhealthanddietplan.Stopexercisingifyoufeelpainortightnessinyour
chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by
themachine’scomputerforreferencepurposesonly.Theheartratedisplayedontheconsoleisanapproximationandshouldbeusedfor
reference only.
ByfocusingonthemainthreeelementsoftheBowex™BodyWeightLossGuide-quality,balance,andconsistency-you’llbeabletoreachand
maintainyourweightlossandtnessgoalsforthenextsixweeksandbeyond.
• Quality – The emphasis of this plan is on eating more whole foods and getting the most nutrients from your calories as possible. Making the
majorityofyourdietfromfoodsthathaveasingleingredient(forexamplefruits,vegetables,sh,leanprotein,eggs,beans,nuts,andwhole
grains)providesthevitamins,minerals,ber,protein,andhealthyfatsyourbodyneeds.
• Balance–Eachofthemealsandsnacksinthisguidehaveasourceofberorsmartcarbohydrate,protein,andhealthyfattokeepyour
energy levels consistent throughout the day to fuel your workouts. By having this balance you’ll feel fuller longer, which is critical to weight loss
success.
• Consistency – Getting about the same number of calories each day is important for your metabolism and your mindset. If you overdo it one
day,don’ttrytomakeupforitthenextdaybynoteatingorcuttingyourcaloriesdrastically.Getrightbackontrackbyfollowingthisguide!
Results & Expectations
Resultswillvarydependingonyourage,startingweight,andexerciselevelbutonaverageyoucanexpecttolose1-3lbsperweekandexperience
increased energy levels.
5 Tips for Long-Term Success
1. Keep a food logincludinghungerlevelsandwaterintake.Freeonlinefoodlogsandmobileappsareavailableatwww.mytnesspal.comand
www.loseit.com
2. Weigh and/or take measurements weekly – no more and no less. Weighing weekly rather than daily or every other day is best. You’ll track
your progress and keep yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just
anumberandit’sinuencedbymusclegainaswellasfatloss.Feelinghowyourclothestcanoftenbeabetterindicatorofprogressasyour
bodyadaptstoexerciseandnutritionchanges.
3. Measure portions – To avoid portion creep, use measuring cups and spoons for grains (rice, pasta, cereal), beans, nuts, oils, and dairy. Use
the Portion Sizes Guide for other foods.
4. Plan ahead – Make a meal plan for the week or log your food a day in advance. Planning sets you up for success, especially for social events
and eating out.
5. Practice your desired long-term habits – It’s easy to justify poor eating choices when you’re only focused on the short term. Focus on the
longtermsatisfactionofaslimmer,healthieryouratherthanthetemporarygraticationyou’llgetfromsplurging.
How to Use this Guide
• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
–Don’tgolongerthan5-6hourswithouteating
– If you’re not used to eating breakfast, start out small with a piece of fruit and have something else 1-2 hours later. Your body adapts to
not eating breakfast, but as soon as you start eating early in the day and cutting back on dinner portions you’ll notice your hunger will
increase.Thisisagoodsignyourmetabolismisworking!
• Mix and match meal options
– Select 1 option from the appropriate meal plan (male or female) for breakfast, lunch, and dinner, paying close attention to portion sizes
– Select 1-2 snack options per day
–Youhavetheoptiontosubstituteonesnackforonetreatunder150calories
– Use the meal plan, sample options, and grocery list to create your own meals for more variety
Bowflex
™
Body Weight Loss Guide
Assembly / Owner’s Manual
43
–Youcanswapoutanytypeofprotein,vegetablesorsmartcarbsforthesuggestedmealoptions.Forexample:
• Turkey for tuna
• Anyshorseafoodforchicken
• Cooked vegetables instead of salad
• Eat your calories
– Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol
– Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated
• If you’re still hungry after or in between meals:
–Haveaglassofwaterandwait15-20minutes.Manytimeswemistakethirst(orevenboredom!)forhunger.Waitouttheinitialurgetoeat
and sometimes it will pass.
–Ifyou’restillhungryafterwaiting15-20minuteshaveasnackormini-mealwithfruit,vegetables,andprotein.
If your goal is muscle gain or strength:
• Usethesamemealplanbutincreaseportionsizesinthesameratiostoincreasethetotalnumberofcaloriesyoueateveryday.Forexample,
increaseportionsizesofproteinandsmartcarbsatmealsby50%.Addingasnackisanotheroptiontomeetyourbody’sincreasedcalorie
needs in order to gain muscle and strength.
• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a com-
bination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is
also a great option.
Meal Plan Overview
The female meal plan provides about 1400 calories, and the male plan provides about 1600 calories, of high quality nutrition to not only help you
loseweightandfeelgreatbutgetthemostoutofyourcalories.Thevitamins,minerals,andantioxidantsfromeatingmostlywholefoodshelpsup-
port optimal health. These calorie levels will result in healthy weight loss for the majority of people. Keep in mind that everyone’s metabolism is very
different depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adjust your
calories if needed.
Follow these guidelines if you’re over 55:
• Ifyou’reover55,youneedfewercaloriesbecauseyourmetabolismslowsasyouage.Stickwiththreemealswithoneoptionalsnackperday.
Follow these guidelines if you’re under 25:
• Ifyou’reunder25youmayneedmorecalories.Addanothersnackifyoufeellowonenergyorareextremelyhungry.
Breakfast
Breakfastincludesasmartcarb,fruit,andasourceofprotein,whichwillalsohavefat.Withabalanceofcarbohydratesandberfromthesmartcarb
and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
Eachsnackisabalanceofcarbohydratesandproteintokeepyourbloodsugarmoreconsistent,whichmeansyouwon’texperiencehungerand
energy level spikes and drops.
This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.
Lunch and Dinner
Lunchcombinesllingberfromvegetablesandsmartcarbswithalean,orlow-fat,protein.Thehealthyfatcancomeeitherfromtheproteinadded
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).
Assembly / Owner’s Manual
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protein
veggies
rich
carbs
Here’s an overview of what an ideal day looks like:
(See Portion Size Guide for proper serving sizes)
smart
carb
protein/fat
Breakfast
Lunch
Dinner
Snack #1
Snack #2
fruit
smart
carb
protein
healthy
fat
smart
carb
protein
veggies
smart
carb
protein
healthy
fat
smart
carb
protein
veggies
Assembly / Owner’s Manual
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Breakfast Options Fruit Smart Carb Protein/Fat
Fruit and Nut Oatmeal Cook
plain oats in water. Top with fruit,
nuts, milk, cinnamon, and honey.
Berries or banana Plain oats
(Regular or quick-cook)
Nuts and milk
Egg Mufn Cook egg/s. Toast
bread and top with 1 slice of
cheese, 1 slice of ham, and
tomato.
Tomato Englishmufnorsandwichthin Egg, ham, and cheese
Yogurt Power Parfait Top yogurt
with fruit. Sprinkle with 1 serving
ofnuts,10-15ml(2-3tbsp)wheat
germ,orgroundaxseed,15ml(1
tbsp) oats, and cinnamon.
Chopped fruit of your choice Oats, wheat germ, and ground
axseed
Plain non-fat Greek yogurt and
nuts
On the Go PB & Apple Sand-
wich Toast bread. Spread on
peanut butter, thin slices of ½ an
apple,and5ml(1teaspoon)of
honey.
Sliced apple Sandwich thin, bread, or bagel
thin
Peanut butter
Lunch & Dinner Options Lean Protein Smart Carb Veggies
Pork Loin, Sweet Potato &
Green Beans
Grilled or baked pork loin Baked Sweet Potato Green Beans
Chicken Stir Fry
Flavor with 30ml(2 tbsp) teriyaki
sauce
Chicken breast or boneless skin-
less thigh
Brown or wild rice Mixedstirfryvegetables
(fresh or frozen)
Steak Tacos with Side Salad (3
for males, 2 for females) Top with
salsa, coriander, and sprinkle of
shredded cheese
Sirloin steak Corn tortillas Salad
Whole Wheat Pasta with
Shrimp or White Beans & Mari-
nara Sauce
Shrimp (frozen or fresh) or can-
nellini beans
Whole wheat pasta Steamed broccoli
Bunless Burgers with Oven
Fries, Corn, & Salad
Grill burgers. Bake sliced pota-
toes on sprayed cookie sheet for
25-30minutes@218°C(425°F
).
93%leangroundbeeforturkey Oven baked fries Corn on the cob + side salad
Tuna & Avocado Wrap with
Vegetable Soup
Use85g(3oz)oftuna(1can).Top
with lettuce, tomato, avocado, and
mustard.
Tuna High-berwrap Vegetable soup
(homemade or low-sodium
canned)
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Snack Options
Smart Carb Protein
1 medium apple 10-15almonds
Baby carrots 30ml (2 tbsp) hummus
1 serving of crackers* 1 string cheese
Energy or protein bar with <200 calories*
*Seewww.Bowex.com/Resourcesforbrandrecommendations
Optional Treats
YouhavethechoiceofreplacingSnack#2witha100-150calorietreat.Youcanhaveanoptionaltreateverydaybutforoptimalhealthitisrecom-
mendedtolimitsmallsplurgesto3-4timesperweek.Usetheapproachthatworksbestforyou.Hereareafewexamples:
• 118ml (½ cup) lowfat ice cream
• 1 small bag of baked potato chips
• 118ml(4oz)ofwineor355ml(12oz)lightbeer
• 710ml (3 cups) of air-popped or light popcorn
Sample 3 Day Plan
Based on each of the meal options listed above, a typical 3 day plan could look like this:
Day 1 Day 2 Day 3
Breakfast Eggmufn Power yogurt parfait Fruit + nut oatmeal
Snack 1 Apple with almonds Nut Thins
®
+ string cheese Baby carrots and hummus
Lunch Tuna & avocado wrap with soup Leftovers from dinner- day 1 Leftovers from dinner- day 2
Optional Snack 2 or Treat 118 ml (½ cup) ice cream bar Energy bar 100 calorie bag of light popcorn
Dinner Shrimp pasta Chicken stir fry Bunless burgers
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Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
142g(5oz)chicken,sh,leanmeat,ortofu
158ml(2/3cup)beansorlentils*
237ml (1 cup) greek yogurt*
42.5g(1.5oz)cheese*
1 egg
85g(3oz)chicken,sh,orleanmeat
118ml (1/2 cup) beans or lentils*
118ml (1/2 cup) greek yogurt*
42.5g(1.5oz)cheese*
HEALTHY FAT
30ml (2 tblspn) peanut or nut butter*
10ml(2tspn)olive,ax,orwalnutoil
59ml(1/4cup)ofnuts
1/3 medium avocado
15ml(1tblspn)peanutornutbutter*
5ml(1tspn)olive,axorwalnutoil
30ml(1/8cup)or30ml(2tblspn)ofnuts(approx.15
almonds)
1/4 medium avocado
SMART CARB
237ml(1cup)cookedgrains(59ml/1/2cupraw):
oats, brown rice, quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
or less)
1englishmufn,sandwichthin,orhigh-berwrap
118ml(1/2cup)cooked(59ml/1/4cupraw)grains
1/2 medium sweet potato or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
less)
1englishmufn,sandwichthin,orhigh-berwrap
FRUIT
1 medium apple, orange, or pear
1 small banana (length of your hand)
237ml (1 cup) berries or chopped fruit
59ml(1/4cup)driedfruit(freshorfrozenisoptimal)
Vegetables*Youcanhaveunlimitedvegetablesexceptforpeasandcorn;stickwith118ml(1/2cup)serving
473ml (2 cups) spinach or lettuce = 2 cupped hands
237ml (1 cup) raw vegetables
118ml (1/2 cup) cooked vegetables
177ml (6oz) low sodium vegetable juice
OPTIONAL TREATS
118ml (1/2 cup) lowfat ice cream
1 small bag of baked potato chips
28g (1oz) dark chocolate
118ml(4oz)ofwineor355ml(12oz)lightbeer
710ml (3 cups) air-popped or light popcorn
* some foods are a combination of protein and carbs or protein and fat
237ml (1 cup) = baseball
118ml (1/2 cup) = lightbulb
30ml (2 tblspn)
= golf ball
59ml(1/4cup)nuts
= Altoids tin
85g(3oz)chickenormeat
= deck of cards
1 medium potato
= computer mouse
1 medium piece of fruit =
tennis ball
28g (1oz) cheese
= 3 dice
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Grocery List
BREAD & GRAINS
100%wholewheatbread
Sprouted grain breads
Lightorwholewheatenglishmufns
Sandwich or bagel thins
Corn or low-carb whole wheat tortillas
High-berwraps
Plain oats: 1 minute or old fashioned
Whole grains: brown rice, bulgar, barley, quinoa, couscous
Tips:Lookfor100%wholewheatastherstingredient.Lookfor4gof
berpersliceor5gper2slicesoflightordietbread.Aimforbreadwith
less than 100 calories per slice.
DAIRY & DAIRY ALTERNATIVES
Plain non-fat greek yogurt
Ker(yogurtlikedrink)
Organic low-fat milk
Enriched almond or soy milk
Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss,
string cheese, or single serving packages
MEAT, FISH, POULTRY & PROTEIN
Wild game
Salmon, halibut, tuna, tilapia, shrimp,
catsh,scallops,orcrab
Pork loin, pork chops, or pork roast
Chicken or turkey breast or thighs (no skin)
Eggsand100%eggwhites
Leanbeef:sirloin,chuck,round,tenderloin,93%lean(organicand
grass fed is best)
Canned salmon or tuna (in water)
Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunch-
meat
Any type of bean, dry or canned low-sodium varieties
Tofu and tempeh
Tips: Look for “Choice” or “Select” cuts of meat rather than “Prime”.
Prime cuts are fattier. Limit intake of highly processed meat and
imitation meat products like sausage, bacon, pepperoni, and hot dogs to
once a week or less.
FROZEN FOODS
All vegetables without sauce
All fruit
Grains and grain medleys
CRACKERS, SNACKS & ENERGY BARS
Any unsalted nuts or seeds
Air-popped or light popcorn
Edamame in the pod
Energy bars
Crackers
Hummus
Tips: Limit crackers, pretzels, and chips to 2-3 servings per week.
Always pair with protein such as hummus, cheese, or nuts. Look for
energy bars with less than 200 calories and 20g of sugar and at least 3g
ofproteinand3gofber.Lookforcrackerswithlessthan130calories
and 4g or less of fat per serving.
FATS & OILS
Avocado
Olive,grapeseed,walnut,sesame,oraxseedoil
Butter/spreads: look for products free of trans fats and partially
hydrogenated oils on the ingredient list.
Tips:Lightoliveoilreferstotheavor,notthecaloriecontent.Always
measure oil and butter. Even if a fat is considered healthy, it’s still very
high in calories and portions need to be controlled.
DRESSINGS, CONDIMENTS & SAUCES
Vinegars: rice, wine, balsamic
All fresh or dried herbs and spices
Mustard
Salsa and chili sauce
Marinara sauce with no high-fructose corn syrup
Lemon and lime juice
Bottled minced garlic and ginger
Low-sodium soy sauce
Tips: Look for products free of MSG, added colors, and high fructose
cornsyrup.Lookforsaucesunder50caloriesperserving.Avoidcream
based sauces and dressings like ranch, bleu cheese, and alfredo.
Allfruitsandvegetables,freshandfrozen,aregreatchoices.Sinceeverymealhasoneorboth,yourshoppingcartshouldreectthis.
Assembly / Owner’s Manual
49
Keep It Going
Tips for continued weight loss and maintaining changes
• Keep weighing yourself weekly, even after you’ve reached your goal weight
• Continue keeping a food log. If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t
feel like you have to do it every day.
• Prepare for plateaus.Thescalemightnotbudgeforafewweeksorevenmonthsaftersomeinitialweightloss.Thisisnormalandtobeex-
pected. It’s the body’s natural process for adjusting to your new lower weight. Stay focused on your long-term goal, celebrate your successes
andchanges,andmixupyourworkoutstohelpovercometheplateau.
• Calorie adjustments for maintaining weight loss. Once you’ve reached your goal weight, you can increase your calories 100-200 per day
as long as your activity level stays the same
• Treat yourself.Haveanon-foodrewardforeachgoalyouhitsuchasamassage,anewoutt,oranoutingwithfriendsandfamily
• Use the resources belowtondnewrecipes,getexpertadvice,andsupporttostaymotivated
Resources
Downloadable Resources from Bowex™ Website(www.Bowex.com/Resources)
• Grocery Shopping List for Fridge (Blank Form)
• 7 Day Meal Planning Form
• Additional Dinner Options
• Pre and Post Workout Fueling Guide
Questions & Support
• Askquestions,postsuggestions,andconnectwithouronlineBowex™DietitianontheBowexFacebookpage
Recipes
• www.wholeliving.com
• www.eatingwell.com
• www.whfoods.org
• www.livebetteramerica.org
Online food logs
• www.mytnesspal.com
• www.loseit.com
Assembly / Owner’s Manual
50
Assembly / Owner’s Manual
51
8006425.060115.B
EN
… 38 …

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