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OWNER’S / ASSEMBLY MANUALOWNER’S / ASSEMBLY MANUAL
M6
M6
OWNER’S / ASSEMBLY MANUALOWNER’S / ASSEMBLY MANUALOWNER’S / ASSEMBLY MANUAL
Assembly / Owner’s Manual
2
Important Safety Instructions 3
Safety Warning Labels / Serial Number 5
Specications 6
BeforeAssembly 6
Parts 7
Hardware 8
Tools 8
Assembly 8
Moving the Machine 18
Leveling the Machine 18
Features 19
Console Features 20
Connectivity with Fitness App 22
Secure your Device 23
Fitness Basics 25
Operations 31
Mounting / Dismounting 31
Getting Started 32
Power Up / Idle Mode 32
Warm Up Mode 33
MAX 14 MINUTE INTERVAL Program 33
EditaUserProle 33
Workout Programs 34
Paused / Results Mode 35
ConsoleSetupMode 36
Maintenance 37
Maintenance Parts 38
Troubleshooting 40
Body Weight Loss Plan 42
Buy Back Guarantee 50
Warranty 51
Table of Contents / Registration
Nautilus,Inc.,5415CenterpointParkway,Groveport,OH43125USA,www.NautilusInc.com-CustomerService:NorthAmerica(800)605-3369,
csnls@nautilus.com | Nautilus (Shanghai) Fitness Equipments Co, Ltd, Room 1701 &1702, 1018 Changning Road, Changning District, Shanghai,
China200042,www.nautilus.cn-862161159668|outsideU.S.www.nautilusinternational.com|PrintedinChina|©2018Nautilus,Inc.|Bowex,
theBowexlogo,Nautilus,theNautiluslogo,Schwinn,Universal,SelectTech,MaxTrainer,andMaxIntelligencearetrademarksownedorlicensed
by Nautilus, Inc., registered or otherwise protected by common law in the U.S. and other countries. Google Play™, and Nut Thins® are trademarks
of their respective owners. Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. 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.
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 __________________________
If purchased in US/Canada: To register your product warranty, go to: www.bowex.com/registerorcall1(800)605–3369.
If purchased outside US/Canada: 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distributor.Tondyourlocal
distributor, go to: www.nautilusinternational.com
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 Owners 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.
Beforeeachuse,examinethemachinefordamagetopowercord,loosepartsorsignsofwear.Donotuseiffoundinthiscondition.If
purchased in US/Canada, contact Customer Service for repair information. If purchased outside US/Canada, contact 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.
• 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.
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 labels become loose, unreadable or dislodged,
replace the labels. If purchased in US/Canada, contact Customer Service for replacement labels. If purchased outside US/Canada,
contact your local distributor for them.
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. If purchased in US/Canada, contact Customer Service for repair information. If purchased outside US/Canada, 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 place or use the machine in a commercial or institutional setting. This includes gyms, corporations,
workplaces,clubs,tnesscentersandanypublicorprivateentitythathasamachineforusebyitsmembers,customers,employeesor
afliates.
• 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 and Handlebars 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.
Prior to use read and understand the Owner’s Manual. The appliance is not to be used by persons with functional limitations and impairments,
reducedphysical,sensoryormentalcapabilities,orlackofexperienceandknowledge.
This appliance is not intended for use by persons with reduced physical, sensory or mental capabilities, or lack of knowledge, unless they have
been given supervision or instruction concerning use of the appliance by a person responsible for their safety. Keep children under the age of 14
away from this machine.
Children should be supervised to ensure that they do not play with the appliance.
Assembly / Owner’s Manual
5
FCC Compliance
Changes or modi cations to this unit not expressly approved by the party responsible for compliance could void the users
authority to operate the equipment.
The machine and power supply comply with part 15 of the FCC rules. Operation is subject to the following two conditions: (1) This device may not
cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation.
Note: This machine and power supply have been tested and found to comply with the limits for a Class A digital device, pursuant to Part 15 of
the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This
equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may
cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio
or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one
or more of the following measures:
• Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and receiver.
• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
•Consultthedealeroranexperiencedradio/TVtechnicianforhelp.
Safety Warning Labels and Serial Number
ProductSpecication
Label
Serial Number Label
WARNING!
Injury or death is possible if caution is not used while using
this machine.
Keep children and pets away.
Read and follow all warnings on this machine.
Refer to the Owner’s Manual for additional warnings and
safety information.
•Theheartratedisplayedisanapproximationandshould
be used for reference only.
Not intended for use by anyone under 14 years of age.
•Themaximumuserweightforthismachineis136kg.(300
lbs)
This machine is for home use only.
•Consultaphysicianpriortousinganyexerciseequipment.
(The label on the machine is available in English and French
Canadian only.)
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 a
workoutareaofaminimumx188cm(74”)x239cm(94”).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 Instruc-
tions”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errors.Ifpos-
sible,putyourBowex™MaxTrainer™MachineMatinyourselectedworkoutareabeforeyoubeginassembly.
To order the optional machine mat, contact Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/
Canada).
Specifications / Before Assembly
Maximum User Weight: 136kg(300lbs.)
Total Surface Area (footprint) of equipment: 9648.8cm2
Maximum Pedal Height: 48.5 cm ( 19.1 inches )
Machine Weight: 67.1kg(148lbs.)
Power Requirements:
InputVoltage: 100-240VAC,50-60Hz,0.5A
Output Voltage: 9V DC, 1.5A
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.
2.39m (94”)
1.88m
(74”)
0.6m
( 24” )
0.6m
( 24” )
0.6m
( 24” )
0.6m
( 24” )
163.1 cm
(64.2”)
116.6 cm
(46”) 65.9 cm
(26”)
Assembly / Owner’s Manual
7
Adecalhasbeenappliedtoallright(“R”)andleft(“L”)partstoassistwithassembly.
Item Qty Description Item Qty Description
61Console Assembly (w/Aerobars) 12 2 Cap
7 1 Dynamic Handlebar, Left 13 1 Dynamic Handlebar, Right
8 2 Leg 14 1 AC Adapter
9 2 Pedal 15 1 Manual Kit
10 1 Stabilizer Assembly 16 1 Media Capture Bar
11 1Rail Assembly 17 4 Levelers
Item Qty Description
1 1 Frame
2 1 Shroud, Rear
3 2 Foot Platform
4 2 Foot Pad
5 1 Hardware Card
Parts
3
2
3
4
1
5
4
6
11
7
10
12
8
13
8
99
14
15
16
17
3
2
3
4
1
5
4
6
11
7
10
12
8
13
8
99
14
15
16
17
Assembly / Owner’s Manual
8
Hardware / Tools
Assembly
1. Attach Levelers to the Stabilizer Assembly
10
17
17
17
Item Qty Description Item Qty Description
A6 SocketHeadHexScrew,M8x1.25x20Black I 2 WaveWasher,17.2x22Black
B6 LockWasher,M8x14.8Black J 4 SocketHeadHexScrew,M8x1.0x55Black
C 12 Washer,FlatM8x18Black K 4 Lock Nut, M8 Black
D 4 SocketHeadHexScrew,M10x1.5x25Black L 8 SocketHeadHexScrew,M6x1.0x8Black
E 4 Washer,FlatM10x23Black M 4 SocketHeadHexScrew,M6x1.0x20CL10.9Black
F 1 PanPhillipsScrew,M5x0.8x20Black N 10 LockWasher,M6x14.8Black
G 2 Washer,FlatM8x24Black O 4 Washer,FlatM6x13Black
H 2 Cap P 6 SocketHeadHexScrew,M6x1.0x20CL12.9Black
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.
A B C D E F G H I J K L M N O P
Tools
Included
#2
5 mm
6mm
8 mm
13 mm
Assembly / Owner’s Manual
9
2. 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
X4
B
A
11
1
Assembly / Owner’s Manual
10
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
11
4. 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
X1
F
2
Assembly / Owner’s Manual
12
5. 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
B
A
6mm
H
8
8
I
X2
X2
Assembly / Owner’s Manual
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6. 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.
C
K
X4
13mm
9
9
X4
6mm
J
C
Assembly / Owner’s Manual
14
7. Attach the Foot Platforms and then the Foot Pads to the Pedals
X8
5mm
L
3
4
3
4
Assembly / Owner’s Manual
15
8. Cut the Shipping Zip-Tie that Secures the Cables, Connect the Cables, and Attach the Console Assem-
bly and Media Capture Bar
NOTICE: Do not let the Cables drop into the Frame Assembly. Do not cut or crimp the Console Cables. Once all hardware has been hand
tightened,fullytightenthehardwarewiththe5mmhexwrench.
6
X4
O
N
M
16
Assembly / Owner’s Manual
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9. 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.
PN
5mm
13
7
X6
Assembly / Owner’s Manual
17
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.
Note: Remove any protective covers from the face of the Console. Remove the plastic scratch guard strips from Rails.
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 Owners
Manual.
14
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 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
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
A Console J Roller
B Media Shelf K Pedal
C Media Capture Bar L Water Bottle Holder / Tray
D Aerobars M Contact Heart Rate (CHR) Sensors
E Resistance Fan N Static Handlebars
F Power Connector O Dynamic Handlebars
G Transport Roller P USB Port
H Leveler Q Bluetooth® Connectivity (not shown)
IRail 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
F
E
G
H
H
I
K
C
A
N
OL
J
M
D
BP
Assembly / Owner’s Manual
20
During an Interval workout, the SPRINT segment will be red LEDs, and the RECOVER segment will be green LEDs.
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.
Total Calories display
TheTotalCaloriesdisplayshowstheestimatedcaloriesthathavebeenburnedduringtheworkout.Themaximumdisplayis9999.
Active User display
TheActiveUserdisplayshowstheselecteduserprole.Auserproleisalwaysselected.
Note: FormoreaccuratecaloriecountsandBurnRateTargets,besuretoedityourUserProle.
User button
PushtoselectthedesiredUserProle,pushandholdfor3secondstoedittheselectedUserProle.
Volume button and indicator lights
The Volume button sets the sound level of the Console, and the indicator lights show the current setting; low (1 LED), medium (2 LEDs), high (3
LEDs), or off (no LEDs).
MAX 14 Minute Interval button
Push to start the MAX 14 Minute Interval workout.
PROGRAMS button
Push to select a workout program.
ENTER/START button
Starts the selected Program workout, or resumes a paused workout. Push to accept the displayed value for an option.
Console Features
Burn Rate display
The Burn Rate display shows the level of calories being burned per
minute (CAL/MIN). This rate is a function of Intensity, which is the
currentlevelofRPM(pedalspeed)andresistancelevel(1-16).As
either of those values increase, the Burn Rate will increase.
Burn Rate Target LED range
The Burn Rate Target LED range is a workout coach based on the
settingsoftheselectedUserProle.ArangeofthreeLED’s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.TheIntensityoftherangeisbasedonthe
WorkoutProleDisplay.
Note:BesuretheUserProleiscurrentforamoreexactcalorie
burn rate and suggested target range.
The Target LED Range is a suggested workout level, and
should only be followed if your physical  tness level
allows.
Target Burn Rate
LED Range
Total Calories
Burn Rate
Display
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21
PAUSE/STOP button
Pauses an active workout, ends a paused workout, or goes to the Power-Up Mode screen.
Add Time button
Increases the length of a workout by 2.5 minutes for non-Interval Workouts.
Note: Button is disabled during a Manual program.
Resistance Level buttons
Adjusts the resistance level of the workout, selects a workout program, or changes a displayed value.
Workout
Prole
Display
Interval/Workout Time Total Time Bluetooth® Synced Icon
App icon
Heart icon
Console Display
The console display shows the workout measurements
and current options.
SPRINT
The high Intensity segment of an Interval workout. During
an Interval workout, the active segment shifts between
the SPRINT and RECOVER segments with an audible
conrmation,countingthetimedownforthecurrently
active segment.
RECOVER
ThereducedworkoutsegmentofanIntervalworkout,countingdownuntilthenextSPRINTsegment.
Interval/Workout Time display
The Interval/Workout Time display shows the time count for the active segment (for an interval workout) or completed time of workout.
Total Time display
The Total Time display shows the time for the total workout.
Bluetooth® Connected display
Display shows when a device is paired through a Bluetooth® connection.
App icon
Display shows when the Console is paired with the App.
Note: When the App is paired, the Console display will be de-activated.
Heart icon
Display shows when the Console is paired with a Bluetooth® Heart Rate Strap.
Workout Prole display
TheWorkoutProledisplayareashowsthecourseproleoftheprogram.Eachcolumnintheproleshowsoneworkoutsegment.Thehigherthe
column, the higher the intensity of the workout.
DuringanintervalProgram,theWorkoutProleshowstheintensityofBurnRate.Duringaresistance-basedProgram,theWorkoutProleshowsthe
level of resistance. The Console will adjust the Resistance Level during the workout.
Theashingcolumnshowsthecurrentlyactivesegment.
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Calorie Burn Rate
TheCalorie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).
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.
RPM
TheRPMdisplayeldshowsthemachinerevolutionsperminute(pedalspeed).
Resistance Level
TheResistanceLeveldisplayeldshowsthecurrentResistanceLevel(1-16).ThehighertheResistanceLevel,theharderitwillbetopushthePed-
als.
Bluetooth® Connectivity with the Bowex™ Max Intelligence™ App
TheBowex™MaxIntelligence™AppsyncswithyourBowex™MaxTrainer™machinetotracktotalcaloriesburned,time,andmore.Itrecords
and stores every workout for quick reference. Track your results and share with friends and family. The App will also notify you if there is an update
to your machine.
TheBowex™MaxIntelligence™AppalsohastheFitnessAssessmentprogram.Thisprogramdetectsyourleveloftnessbysimplycompleting
the workout. Follow the prompts during the workout to the best of your abilities, and by the end of the workout the app will have established your
baselineleveloftness.Itwillthencreatecustomworkoutsbasedonyourspecictnesslevelandadaptfutureworkoutsagainstitasyouimprove.*
1. Downloadthefreeapp,named“Bowex™MaxIntelligence™App ". The app is available on Google Play™ and the App Store.
Note: For a complete list of supported devices, review the app on the App Store or Google Play.
2. FollowtheinstructionsontheapptosyncyourdevicetotheBowex™MaxTrainer™cardiomachine.
The Console will activate the Bluetooth® synced indicator icon when a Bluetooth® enabled device is synced. When your device is synced, the
Console will be de-activated.
Note: If the Bluetooth® synced indicator icon is active and your Bluetooth®enableddeviceisnotsynced,thetnessmachinemayhavesynced
to another Bluetooth® enabled device. Turn the power off to the machine, wait 5 minutes, and restart it with your smart device near the
tnessmachine.
If the synced indicator icon does not activate and your smart device is enabled, de-activate and re-activate the Bluetooth® wireless feature on
your smart device. Follow the instructions on the app. When synced, the indicator icon will activate.
Whennotiedthatthereisanupdatetoyourtnessmachine,followthepromptsontheapp.PlacethedevicethatisrunningtheappontheMedia
Tray. The app will update the software on the machine with the latest version. Do not remove your device from the Media Tray until the update is
complete. The machine will return to the Power-Up screen when the update is completed.
To break the connection from your device to the Console, simply close the app. If the connection does not break, push and hold down the USER but-
ton on the Console. This will break the connection and disconnect the device. If any buttons on the Console are pushed (besides the USER button),
the Console will display, "Hold User Button to Disconnect".
*ThecustomworkoutfeaturerequiresasubscriptiontothepremiumfeaturesoftheMaxIntelligence™app.TheMaxIntelligence™subscription
mustbepurchasedseparatelyfromwithintheMaxIntelligence™appor(forUnitedStatescustomersonly)directlyfromNautilus,Inc.bycalling
800-269-4216.Thisfeaturemaynotbeavailableinallcountries.
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Workout with Other Apps
ThistnessmachinehasintegratedBluetooth® connectivity which allows it to work with a number of digital partners. For our latest list of supported
partners,pleasevisit:bowex.com/max-trainer-app.html
USB Charging
If a USB Device is attached to the USB Port, the Port will attempt to charge the Device. The power supplied from the USB Port may not be enough to
operate the Device and charge it at the same time.
Secure Your Device for a Workout
ThistnessmachineisequippedwithaMediaCaptureBarthatsecuresavarietyofsized
devices to the Media Tray. The Media Capture Bar has two tabs to use depending on the size of
your device. The upper, or large device, tab is used for devices such as a tablet or larger phone.
The lower, or small device, tab is used for smaller devices such as a phone or mini tablet.
To secure your device, place the lower edge of your device in the Media Tray. Then shift the
Media Capture Bar downward until your device is captured securely in the appropriate tab and
the Media Tray.
Note: Smaller devices that are placed on their side may not be able to be secured. Rotate the device and secure it in the upright position.
Contact Heart Rate Sensors
Contact Heart Rate (CHR) sensors send your heart rate signals to the Console. The CHR sensors are the stainless steel parts of the Handlebars.
Touse,putyourhandscomfortablyaroundthesensors.Besurethatyourhandstouchboththetopandthebottomofthesensors.Holdrm,but
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.
Manyfactorsinuencetheabilityofthesensorstodetectyourheartratesignal:
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Movement of the upper body muscles (including arms) produces an electrical signal (muscle artifact) that can interfere with pulse detection. Slight
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.
Some Electrocardiogram (EKG) signals generated by individuals are not strong enough to be detected by the sensors.
Theproximityofotherelectronicmachinescangenerateinterference.
Use the values calculated or measured by the machine’s computer for reference purposes only.
Bluetooth® Heart Rate Strap (not supplied)
YourtnessmachineisequippedtobeabletoreceiveasignalfromaBluetooth® Heart Rate Strap. When connected, the Console will display the
Bluetooth® Connected icon.
If you have a pacemaker or other implanted electronic device, consult your doctor before using a Bluetooth® strap or other
Bluetooth® heart rate monitor.
1. Put on your Bluetooth® Heart Rate Strap.
2. If equipped, push the On/Off button on your strap to activate it. The Console actively searches for any devices in the area, and should connect
to the strap when in range.
3. The Bluetooth® Connected icon will activate when connected. You are ready to workout.
At the end of your workout, push the On/Off button (if equipped) to disconnect your Heart Rate Strap from the Console.
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exer-
cise 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 gener-
ally 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
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Fitness Basics
Frequency
Tomaintaingoodhealth,loseweightandimproveyourcardiovascularendurance,tryandusetheBowex™MaxTrainer™cardiomachineamini-
mum 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trynottochange
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.
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.
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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.
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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.
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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canhelp
youbuildexercisecondence,staminaandendurance.
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. 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“SPRINT”and8“RECOVER”segmentstocreateanIntervalworkout.Duringan“SPRINT”
segment,pushyourselftoalevelofhighcalorieburnthatcanberepeatedforthe8segments.Thenduringthe“RECOVER”segments,allowyour-
selftodecreasetheintensityandprepareforthenext“SPRINT”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canprovidevariety,increasecalorieburn,andimprovetness.
TheBowex™MaxTrainer™cardiomachineisdesignedtobelowimpact,andbothSteadyStateandIntervalTrainingworkoutsshouldfeelmore
comfortable than 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maybeburningmorecaloriesafteranintenseMaxIntervalworkout.
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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.
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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.
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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: Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete14minutesofcon-
tinuousexerciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha14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 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)
ThistnessmachineisequippedwithmultipleHandlebarswhichallowforavarietyofdifferenttypesofworkouts.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 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.
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 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
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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 a Heart Rate Monitor, follow the Heart Rate Monitor 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andholdtheUSERbuttontoedittheUserProle.
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.
11. TheConsolewilldisplaytheWeightvaluefortheUserProle.UsetheIncreaseandDecrease
buttons to adjust the weight value, and push the ENTER/START button to set the value.
Note:BesuretoprogramyourUserProle(seetheEditaUserProlesection)beforestartinga
workout.ThesuggestedTargetBurnRatesarebasedonyourUserProlesettings.
12. PushtheMax14MinuteIntervalbuttontobeginaQuickStartworkout.Allowtimetobecome
familiarwithhowyourBowex™MaxTrainer™machineoperatesandrespondstoadjustments
of Resistance Level and rpm.
Note: WhenoperatingtheBowex™MaxTrainer™machine,besuretheLegsaremovingin
the direction as shown on the Crank Cover.
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.
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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.
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 Warm Up, the User
Proleandtheworkoutcanbeselected.TheConsolewillonlydisplaythecurrentBurnRateduringWarm-Up.
Note: TheworkoutvaluesfromaWarmUpperiodarenotaddedtotheworkoutorsavedforexporttotheApp.
MAX 14 MINUTE INTERVAL Program
The MAX Interval Workout Program is a workout that alternates from intense
burstsofoutput(“SPRINT”),toaslowerpaced,‘catchyourbreath’timeperiod
(“RECOVER”),bothofwhicharerepeatedovereightcycles.TheWorkout
ProleDisplayshowstheBurnRateTargetfortheMAX14Minute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 14 Minute Interval button.
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Intervalsegmentisa“SPRINT”segmentthatlastsforashorterperiodoftime.SafelypushyourselftogettheBurnRatedisplayinto
the Burn Rate Target (red LED’s) and keep it in the range until the time reaches 00:00.
Note: The Burn Rate Target (LED) Range is provided only as a suggested target. The three 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.
Duringthelast3secondsofthe“SPRINT”segment,theConsolewillbeginanaudiblecountdown.
5. Asthetimereaches“00:00”,theConsolewillmakethethirdaudibleconrmationandthenextsegmentoftheworkout,the“RECOVER”seg-
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.
Duringthelast3secondsofthe“RECOVER”segment,theConsolewillbeginanaudiblecountdown.
6. Asthetimereaches“00:00”,theConsolewillmakeanaudibleconrmationandshifttothenext“SPRINT”segment.Thisisthecompletionof
therstInterval.
Theshiftfrom“SPRINT”to“RECOVER”segmentswillrepeatforatotalof8cyclesovertheworkout.
7. Whenthelast“RECOVER”segmentiscompleted,theConsolewilldisplay”WORKOUTCOMPLETE”,andthenshowtheworkoutresults.The
Consolewilldisplaythetimeforeach“SPRINT”segment,alongwithTOTALTIME.Ifthereisnoinputfor5minutes,theConsolewillautomati-
cally 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.
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-2).
MAX 14 INTERVAL = 15
Assembly / Owner’s Manual
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2. Push and hold the USER button for 3 seconds to begin the Edit User mode.
3. TheConsolewilldisplaytheDISPLAYUNITSprompt(“LBS”or"KG").UsetheResistanceLevel/IncreaseorDecreasebuttonstoadjustthe
value, and push ENTER/START to set the value.
4. The Console will display the WEIGHT prompt with the current weight value. Use the Resistance Level/Increase or Decrease buttons to adjust
the value, and push ENTER/START to set the value. Push and hold down the Resistance Level/Increase or Decrease buttons to change the
value quickly.
Maximum user weight limit: 136 kg (300 lbs.). Do not use if you are over this weight.
5. TheConsolewilldisplaytheENABLEBLEHRpromptwiththecurrentvalue(“NO”or"YES").Ifnecessary,usetheResistanceLevel/Increase
or Decrease buttons to adjust the value. Push ENTER/START to accept the value.
6. TheConsolewilldisplaytheERASEWORKOUTSpromptwiththecurrentvalue(“NO”or"YES").Ifnecessary,usetheResistanceLevel/In-
crease or Decrease buttons to adjust the value. Push ENTER/START to accept the value.
7. TheUserProlereviewiscomplete,andtheConsolewilldisplaytheGETREADYscreen.
ToexittheEditUsermode,pushthePAUSE/STOPbutton.ThecurrentvalueswillbesavedtotheUserProle.
Workout Programs
Max 14 Minute Interval
TheMax14MinuteIntervalProgramalternatesfromintenseburstsofoutput(“SPRINT”),toaslowerpaced,‘catchyourbreath’timeperiod(
“RECOVER”),bothofwhicharerepeatedoverthenumberofintervals.TheWorkoutProledisplayshowstheBurnRateTargetfortheInterval
program. For additional details, reference the "MAX 14 MINUTE INTERVAL Program" section of the manual.
Max 14 Minute Interval (8 Intervals)
Calorie Burn, Fat Burn, and Stairs Programs
TheCalorieBurn,FatBurn,andStairsProgramsshowthecourseproleoftheprograminResistanceLevels.Eachcolumnintheproleshowsone
workout segment. The higher the column, the higher the resistance level. Each workout is for 15 minutes.
Theashingcolumnshowsthecurrentlyactivesegment.TheConsolewilladjusttheResistanceLeveltofollowtheWorkoutProleDisplay.
Note:IftheResistanceLevelisadjustedduringaworkout,theproleoftheWorkoutProgramwillchange.
Calorie Burn (4 segments) Fat Burn (4 segments)
Assembly / Owner’s Manual
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Stairs (4 segments)
Manual
The Manual workout program is an open-ended workout that tracks the total workout time. During a Manual
workout,theWorkoutProleDisplayshowstheResistanceLevel.
Note: Because of the open-ended design of the Manual workout, the Add Time button is disabled.
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.
Paused / Results Mode
To Pause a workout:
1. Stop pedaling and push the PAUSE/STOP button to pause your workout.
Whenpaused,theConsoledisplaywillshow“WORKOUTPAUSED”.
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.
Toendtheworkout,pushthePAUSE/STOPbutton.TheConsolewilldisplay“WORKOUTCOMPLETE”,savetheworkout,andthendisplay
the workout result values (Total Calories, Total Time, Average Calorie Burn Rate, Average Heart Rate, Average RPM, and Average Resistance
Level).
If there is no input to the Console for 5 minutes, it automatically goes to the Power-Up / Idle Mode.
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The Console Setup Mode lets you view maintenance statistics (Total Run Hours and Software Version) or fully reset the Console.
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:PushPAUSE/STOPtoexittheConsoleSetupModeandreturntothePower-UpModescreen.
2. The Console display shows the TOTAL HOURS the machine has operated.
3. PushtheENTER/STARTbuttonforthenextprompt.
4. The Console display shows the Firmware Version prompt.
5. PushtheENTER/STARTbuttonforthenextprompt.
6. TheConsoledisplayshowstheBLEVERSIONprompt.
7. PushtheENTER/STARTbuttonforthenextprompt.
8. The Console displays the DISCONNECT BLEHR prompt.
Note: If you want to disconnect the Bluetooth®transmitter,pushtheIncrease/Decreasebuttonstoselectthe“DISCONNECTBLEHRYES”
option,andpushENTER/START.TheConsolewillexittheMachineSettingsModeandreturntothePower-UpModescreen.
9. The Console displays the VIEW ERROR LOG NO option. This option is for Service Technicians use only.
10. PushtheENTER/STARTbuttonforthenextprompt.
11. The Console displays the RESET CONSOLE NO prompt.
Note:IfyouwanttoresettheConsoletofactorysettings,pushtheIncrease/Decreasebuttonstoselectthe“RESETCONSOLEYES”
option,andpushENTER/START.UnplugtheACAdapterfromthemachinewhentheConsoledisplaysthe“POWERCYCLENOW”
prompt.
12. PushthePAUSE/STOPbuttontoexittheConsoleSetupMode.
The Console will display the Power-Up Mode screen.
Console Setup Mode
Assembly / Owner’s Manual
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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, replace the labels. If purchased in US/Canada, contact
Customer Service for replacement labels. If purchased outside US/Canada, contact your local distributor for them.
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: 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.
Apply silicone lubricant to a dry cloth and wipe the rails to eliminate roller noise.
Silicone lubricant is not intended for human consumption. Keep out of reach of children. Store
in a safe place.
Note: Do not use petroleum based products.
Monthly
or after 20
hours:
Make sure all bolts and screws are tight. Tighten as necessary.
NOTICE: If necessary, only use a mild dish soap with a soft cloth to clean the Console. Do not clean with a petroleum based solvent,
automotive cleaner, or any product that contains ammonia. Do not clean the Console in direct sunlight or at high temperatures
Be sure to keep the Console free of moisture.
Maintenance
Assembly / Owner’s Manual
38
A
BD
U
G
E
F
G
V
ET
I
I
H
J
K
Q
Q
R
R
O
O
P
P
N
L
M
N
W
S
BB
DD
CC
AA
Z
EE
FF
GG
Y
X
L
C
Maintenance Parts
Assembly / Owner’s Manual
39
A Dynamic Handlebar, Left L Transport Wheel W Power Cord
BConsole Assembly (w/Aerobars) M Stabilizer X Arm Drive Assembly
C Media Capture Bar N Leveler Y Crank Arm
D Dynamic Handlebar, Right O Pedal Z Drive Pulley, Lower
E Crank Cover P Foot Pad AA Fan Belt
F Shroud, Right Q Roller BB Disc Brake
G Cap R Leg CC Speed Sensor
H Shroud, Right Fan S Shroud, Left Fan DD Speed Sensor (behind Fan)
IFan Assembly Inserts TFrame Assembly EE Tensioner
J Shroud, Rear U Upper Shroud FF Drive Belt
KRail Assembly V Shroud, Left GG Drive Pulley, Upper
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.
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 Customer Service (if
inside US/Canada) or your local distributor (if outside US/Canada).
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 Customer Service (if
inside US/Canada) or your local distributor (if outside US/Canada).
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 Customer Service (if inside US/Cana-
da) or your local distributor (if outside US/Canada).
Unit operates but Bluetooth®
Heart Rate (HR) not displayed
Heart Rate Strap (not provided) Make sure strap is directly against skin and contact area is wet.
Heart Rate Strap Batteries If strap has replaceable batteries, install new batteries.
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.
Replace Console If HR still does not function, replace Console.
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 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 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.
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 Customer Service (if inside US/
Canada) or your local distributor (if outside US/Canada).
Machine seems to release
Pedals for a moment during
operation
Belt slip Contact Customer Service (if inside US/Canada) or your local distributor (if
outside US/Canada).
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
the "GET READY" screen is displayed.
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 ReviewSpecicationsofFitnessAppandconrmyourdeviceiscompatible.
Contact appsupport@nautilus.com (if inside US/Canada) or your local dis-
tributor (if outside US/Canada) for further assistance.
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 refer-
ence 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.Byadheringtoadietandexerciseroutine,youmay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
Bowflex™ Body Weight Loss Guide
Assembly / Owner’s Manual
43
–Usethemealplan,sampleoptions,andgrocerylisttocreateyourownmealsformorevariety
–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).
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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
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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, 2-3 tbsp wheat germ, or
groundaxseed,1tbspoats,and
cinnamon.
Chopped fruit of your choice Oats, wheat germ, and ground
axseed
Plain non-fat Greek yogurt and
nuts
On the Go PB & Apple Sand-
wich Toast bread. Spread on
peanut butter, thin slices of ½ an
apple, and 1 teaspoon of honey.
Sliced apple Sandwich thin, bread, or bagel
thin
Peanut butter
Lunch & Dinner Options Lean Protein Smart Carb Veggies
Pork Loin, Sweet Potato &
Green Beans
Grilled or baked pork loin Baked Sweet Potato Green Beans
Chicken Stir Fry
Flavor with 2 tablespoon teriyaki
sauce
Chicken breast or boneless skin-
less thigh
Brown or wild rice Mixedstirfryvegetables
(fresh or frozen)
Steak Tacos with Side Salad (3
for males, 2 for females) Top with
salsa, cilantro, and sprinkle of
shredded cheese
Flank or sirloin steak Corn tortillas Salad
Whole Wheat Pasta with
Shrimp or Cannellini Beans &
Marinara Sauce
Shrimp (frozen or fresh) or can-
nellini beans
Whole wheat pasta Steamed broccoli
Bunless Burgers with Oven
Fries, Corn, & Salad
Grill burgers. Bake sliced pota-
toes on sprayed cookie sheet for
25-30 minutes @ 425°F.
93%leangroundbeeforturkey Oven baked fries Corn on the cob + side salad
Tuna & Avocado Wrap with
Vegetable Soup
Use 3oz of tuna (1 can). Top with
lettuce, tomato, avocado, and
mustard.
Tuna High-berwrap Vegetable soup
(homemade or low-sodium
canned)
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Snack Options
Smart Carb Protein
1 medium apple 10-15 almonds
Baby carrots 2 tbsp hummus
1 serving of crackers* 1 string cheese
Energy or protein bar with <200 calories*
*Seewww.Bowex.com/Resourcesforbrandrecommendations
Optional Treats
You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recom-
mendedtolimitsmallsplurgesto3-4timesperweek.Usetheapproachthatworksbestforyou.Hereareafewexamples:
½ cup lowfat ice cream
1 small bag of baked potato chips
4oz of wine or 12oz light beer
3 cups of air-popped or light popcorn
Sample 3 Day Plan
Based on each of the meal options listed above, a typical 3 day plan could look like this:
Day 1 Day 2 Day 3
Breakfast Eggmufn Power yogurt parfait Fruit + nut oatmeal
Snack 1 Apple with almonds Nut Thins® + string cheese Baby carrots and hummus
Lunch Tuna & avocado wrap with soup Leftovers from dinner- day 1 Leftovers from dinner- day 2
Optional Snack 2 or Treat ½ cup ice cream bar Energy bar 100 calorie bag of light popcorn
Dinner Shrimp pasta Chicken stir fry Bunless burgers
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Portion Samples:
1 cup = baseball
1/2 cup = lightbulb
1 oz or 2 tbsp
= golf ball
1/4 cup nuts
= Altoids tin
3 oz chicken or meat
= deck of cards
1 medium potato
= computer mouse
1 medium piece of
fruit = tennis ball
1 -1/2 oz cheese
= 3 dice
Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
5ozchicken,sh,leanmeat,ortofu
2/3 cup beans or lentils*
1 cup greek yogurt*
1.5oz cheese*
1 egg
3ozchicken,sh,orleanmeat
1/2 cup beans or lentils*
1/2 cup greek yogurt*
1.5oz cheese*
HEALTHY FAT
2 Tblspn peanut or nut butter*
2tspnolive,ax,orwalnutoil
1/4 cup of nuts
1/3 medium avocado
1 tblspn peanut or nut butter*
1tspnolive,axorwalnutoil
1/8cupor2tablespoonsofnuts(approx.15almonds)
1/4 medium avocado
SMART CARB
1 cup cooked grains (1/2 cup raw): oats, brown rice,
quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
or less)
1englishmufn,sandwichthin,orhigh-berwrap
1/2 cup cooked (1/4 cup raw) grains
1/2 medium sweet potato or
regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
less)
1englishmufn,sandwichthin,orhigh-berwrap
FRUIT
1 medium apple, orange, or pear
1 small banana (length of your hand)
1 cup berries or chopped fruit
1/4 cup dried fruit (fresh or frozen is optimal)
Vegetables*Youcanhaveunlimitedvegetablesexceptforpeasandcorn;stickwith1/2cupserving
2 cups spinach or lettuce = 2 cupped hands
1 cup raw vegetables
1/2 cup cooked vegetables
6ozlowsodiumvegetablejuice
OPTIONAL TREATS
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn
* some foods are a combination of protein and carbs or protein and fat
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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.
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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
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WewantyoutoknowthatyourBowex™MaxTrainer™machineisasuperiorproduct.Yoursatisfactionisguaranteed.If,foranyreason,youare
not100%satisedwithyourBowex™MaxTrainer™machine,pleasefollowtheinstructionsbelowtoreturnyourmerchandiseandreceivearefund
of the purchase price, less shipping and handling.
ThisBowex™MaxTrainer™BuyBackGuaranteeappliesonlytomerchandisepurchasedbyconsumersdirectlyfromNautilus,Inc.Thisguarantee
does not apply to sales made by dealers, retailers, or distributors.
1.CallaBowex™MaxTrainer™Representativeat1-800-605-3369foraReturnAuthorizationNumber(RMA).AnRMAwillbegrantedif:
a.TheBowex™MaxTrainer™exercisemachinewaspurchaseddirectlyfromNautilus,Inc.
b.Therequesttoreturntheproductiswithin6weeksofthedeliverydateofyourmerchandise.
2. If an RMA is granted, the following instructions will prevent delays in the processing of your refund.
a. The merchandise must be returned to the address given to you at the time of the Return Authorization Call.
b.Allreturnedmerchandisemustbeproperlypackagedingoodcondition,preferablyintheoriginalboxes.
c.Theexterioroftheboxesshouldbemarkedclearlywith:
Return Authorization Number
Your Name
Your Address
Your Phone Number
d. Additionally, a piece of paper with your name, address and phone number or copies of your original invoice should be placed
ineachboxofmerchandise.
e.YourRMAnumberistimesensitive.YourshipmentmustbepostmarkedwithintwoweeksfromthedatetheBowex™Max
Trainer™ Representative issued the Return Authorization Number.
Note: You are responsible for return shipping and for any damage or loss to merchandise that occur during return shipment. Nautilus
recommends that you obtain tracking numbers and insure your shipment.
Unauthorized Returns
Nautilus,Inc.denesanunauthorizedreturnasanymerchandisereturnedtoourfacilitieswithoutavalidandcurrentReturnMerchandiseAutho-
rization(RMA)numberissuedbyNautilus.FailuretoproperlymarkpackageswithavalidRMAnumber,orallowinganRMAnumbertoexpire,will
cause Nautilus, Inc. to consider a return unauthorized. Any merchandise returned without a RMA number will not be subject to a refund or credit and
Nautilus will discard the product. The customer assumes all shipping and handling charges for any unauthorized return.
Buy Back Guarantee ( if purchased in US/Canada )
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Who Is Covered
This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).
What Is Covered
Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives
proper care and maintenance as described in the Product’s Assembly and Owner’s manual. This warranty is good only for authentic, original, legitimate machines manufactured by
Nautilus, Inc. and sold through an authorized agent and used in the United States or Canada.
Terms
Warranty terms for products purchased in US/Canada are as stated below.
Frame 2 years
Parts 2 years
Labor 90 days
(Labor support does not include the installation of replacement parts involved in the initial product assembly and preventative maintenance services. All repairs covered
under the labor portion of the warranty must be preauthorized by Nautilus. The customer will be responsible for a minimal trip charge.)
For warranty & service of products purchased outside US/Canada, please contact your local distributor. To find your local international distributor, go to:
www.nautilusinternational.com
How Nautilus Will Support the Warranty
Throughout the terms of the warranty coverage, Nautilus, Inc. will repair any machine that proves to be defective in materials or workmanship. Nautilus reserves the right to replace
the product in the event a repair is not possible. When Nautilus determines replacement is the correct remedy, Nautilus may apply a limited credit reimbursement toward another
Nautilus, Inc. brand Product, at our discretion. This reimbursement may be prorated based on length of ownership. Nautilus, Inc. provides repair service within major metropolitan
areas. Nautilus, Inc. reserves the right to charge the consumer for travel outside these areas. Nautilus, Inc. is not responsible for dealer labor or maintenance charges beyond the
applicable warranty period(s) stated herein. Nautilus, Inc. reserves the right to substitute material, parts or products of equal or better quality if identical materials or products are
not available at the time of service under this warranty. Any replacement of the product under the terms of the Warranty in no way extends the original Warranty period. Any limited
credit reimbursement may be prorated based on length of ownership. THESE REMEDIES ARE THE EXCLUSIVE AND SOLE REMEDIES FOR ANY BREACH OF WARRANTY.
What You Must Do
Retain appropriate and acceptable Proof of Purchase.
Operate, maintain, and inspect the Product as specified in the Product Documentation (Assembly, Owner’s Manuals, etc.).
Product must be used exclusively for the purpose intended.
Notify Nautilus within 30 days after detecting an issue with the Product.
Install replacement parts or components in accordance with any Nautilus instructions.
Perform diagnostic procedures with a trained Nautilus, Inc representative if requested.
What Is Not Covered
Damage due to abuse, tampering or modification of the Product, failure to properly follow assembly instructions, maintenance instructions, or safety warnings as stated in the
Product Documentation (Assembly, Owner’s Manuals, etc), damage due to improper storage or the effect of environmental conditions such as moisture or weather, misuse,
mishandling, accident, natural disasters, power surges.
A machine placed or used in a commercial or institutional setting. This includes gyms, corporations, work places, clubs, fitness centers and any public or private entity that
has a machine for use by its members, customers, employees or affiliates.
Damage caused by exceeding maximum user weights as defined in the Product’s Owner’s manual or warning label.
Damage due to normal usage and wear and tear.
This warranty does not extend to any territories or countries outside the United States and Canada.
How to Obtain Service
For Products purchased directly from Nautilus, Inc. contact the Nautilus office listed on the Contacts page of the products Owner’s manual. You may be required to return the
defective component to a specified address for repair or inspection, at your expense. Standard ground shipping of any warranty replacement parts will be paid by Nautilus, Inc. For
products purchased from a retailer, you may be asked to contact your retailer for warranty support.
Exclusions
The preceding warranties are the sole and exclusive express warranties made by Nautilus, Inc. They supersede any prior, contrary or additional representations, whether oral or
written. No agent, representative, dealer, person or employee has the authority to alter or increase the obligations or limitations of this warranty. Any implied warranties, including
the WARRANTY OF MERCHANTABILITY and any WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE, are limited in duration to the term of the applicable express warranty
provided above, whichever is longer. Some states do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you.
Limitation of Remedies
EXCEPT AS OTHERWISE REQUIRED BY APPLICABLE LAW, THE PURCHASER’S EXCLUSIVE REMEDY IS LIMITED TO REPAIR OR REPLACEMENT OF ANY COMPONENT DEEMED BY
NAUTILUS, INC. TO BE DEFECTIVE UNDER THE TERMS AND CONDITIONS STATED HEREIN. IN NO EVENT WILL NAUTILUS, INC. BE LIABLE FOR ANY SPECIAL, CONSEQUENTIAL,
INCIDENTAL, INDIRECT OR ECONOMIC DAMAGES, REGARDLESS OF THE THEORY OF LIABILITY (INCLUDING, WITHOUT LIMITATION, PRODUCT LIABILITY, NEGLIGENCE OR OTHER
TORT) OR FOR ANY LOST REVENUE, PROFIT, DATA, PRIVACY OR FOR ANY PUNITIVE DAMAGES ARISING OUT OF OR RELATED TO THE USE OF THE FITNESS MACHINE EVEN IF
NAUTILUS, INC. HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. THIS EXCLUSION AND LIMITATION SHALL APPLY EVEN IF ANY REMEDY FAILS OF ITS ESSENTIAL
PURPOSE. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF CONSEQUENTIAL OR INCIDENTAL TYPE DAMAGES SO THE ABOVE LIMITATION MAY NOT APPLY TO
YOU.
State Laws
This warranty gives you specific legal rights. You may also have other rights, which vary from state to state.
Expirations
If the warranty has expired, Nautilus, Inc. may assist with replacements or repairs to parts and labor, but there will be a charge for these services. Contact a Nautilus office for
information on post-warranty parts and services. Nautilus does not guarantee availability of spare parts after expiration of warranty period.
International Purchases
If you purchased your machine outside of the United States consult your local distributor or dealer for warranty coverage.
( if purchased in US/Canada ) Warranty
8020272.050119.C
43

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Bowflex M6 Max Trainer Gebruiksaanwijzing en installatiehandleiding - Nederlands - 52 pagina's

Bowflex M6 Max Trainer Gebruiksaanwijzing en installatiehandleiding - Deutsch - 52 pagina's


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