Bowflex TC5500 User Manual

Bowex®

Bowex® Bowex®

TreadClimber®

TreadClimber® TreadClimber®

TC5500

TC5500 TC5500

001–7321–112008A

Table

Table Table

Contents

of of

Contents Contents

Specications

ImportantSafetyInstructions

SafetyWarningLabelsandSerial Numbers

Features7

HowOftenShouldYouExercise

BeforeYouStart

PreliminaryWorkout

Specications

Specications Specications

Dimensions

Dimensions Dimensions

Length55”(139.7cm)MaximumWeight

Width31.5”(80cm)WorkoutResistance

Capacities

Capacities Capacities

RemoteHeartRateMonitor

Maintenance

MovingYourMachine

Troubleshooting

100%SatisfactionGuarantee

Contacts24

ManuelduPropriétaire

300lbs.(136kg)

Capacity

Levels

Height55.25”(140.3cm) Weight218lbs(98.9kg)

Shipping

Shipping Shipping

Box#1 Box#2 Box#3

Regulatory

Regulatory Regulatory

c-ETL-usmark.EvaluatedperUL1647FourthEdition,January2008andCAN/CSA-C22.2.68-92.

Patent

Patent Patent

ThisproductmaybecoveredbyUSandForeignPatentsandPatentsPending.

Weight

Weight Weight

43lbs(19.5kg)OperationalVoltage

146.8lbs(66.6kg)

71.6lbs(32.5kg)

Approvals

Approvals Approvals

Information

Information Information

Component

Component Component

Frame

Power

Power Power

Requirements

Requirements Requirements

OperatingCurrent10Amax

Specications

Specications Specications

Steel

120VAC60Hz,

2 2

Important

Important Important

Thisiconmeansapotentiallyhazardoussituationwhich,ifnotavoided,couldresultindeath orseriousinjury.

Safety

Safety Safety

Instructions

Instructions Instructions

Before

Before Before

•

• •

•

• •

•

• •

•

• •

•

• •

•

• •

•

• •

•

• •

•

• •

using

using using

Todecreasetheriskofburns,electricshock,orinjurytopersons,readandunderstandthe completeOwner’sManual.Failuretofollowtheseguidelinescancauseaseriousorpossiblyfatal electricalshockorotherseriousinjury.

ReadandunderstandthecompleteOwner’sManual.KeepOwner’sManualforfuturereference Readandunderstandallwarningsonthismachine.IfatanytimetheWarningstickersbecome

loose,unreadableordislodged,contactNautilus

Keepchildrenawayfromthismachine.Monitorthemcloselywhennearthemachine.Partsthatmove andappeardangeroustoadultscanappearsafetochildren.

Consultaphysicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainortightness inyourchest,becomeshortofbreath,orfeelfaint.Contactyourdoctorbeforeyouusethemachine again.Usethevaluescalculatedormeasuredbythemachine’scomputerforreferencepurposesonly.

Beforeeachuse,examinethismachinefordamagetopowercord,powerreceptacle,loosepartsorsigns ofwear.Donotuseiffoundinthiscondition.ContactNautilus

Maximumuserweightlimit:300lbs.(136kg).Donotuseifyouareoverthisweight. Thismachineisforhomeuseonly. Donotwearlooseclothingorjewelry.Thismachinecontainsmovingparts. Alwayswearrubbersoledathleticshoeswhenyouusethismachine.Donotusethemachinewithbare

feetoronlywearingsocks. Setupandoperatethismachineonasolid,level,horizontalsurface. Usecautionwhenyousteponandoffthemachine.Usethesuppliedfootsupportplatformsforstability

beforewalkingonthemovingbelt.

this

equipment,

this this

equipment, equipment,

obey

the

obey obey

following

the the

following following

warnings:

warnings: warnings:

CustomerServiceforreplacementstickers.

CustomerServiceforrepairinformation.

•

• •

minutesbeforecleaning,maintainingorrepairingthismachine.

•

• •

Donotoperatethismachineoutdoorsorinmoistorwetlocations.

•

• •

Keepaminimumclearancebehindthemachineof79”(2m)and39"(1m)oneachside.Thisisthe recommendedsafedistanceforaccess,movementandemergencydismountsfromthemachine.Keep thirdpartiesoutofthisspacewhenthemachineisinoperation.

•

• •

Donotoverexertyourselfduringexercise.Operatethemachineinthemannerdescribedinthismanual.

•

• •

Read,understand,andtesttheEmergencyStopProcedurebeforeuse.

•

• •

Keepthewalkingbeltcleananddry.

•

• •

Keeppowercordawayfromheatsourceandhotsurfaces.

•

• •

Donotdroporputobjectsintoanyopeningofthemachine.

•

• •

Thismachinemustbeconnectedtoanappropriate,dedicatedelectricalcircuit.Nothingelsemust beconnectedtothecircuit

•

• •

Alwaysconnectthepowercordtoacircuitcapableofhandling10ampereswithnootherloadsapplied.

•

• •

Donotoperatewhereaerosolproductsarebeingused.

•

• •

Donotletliquidstouchtheelectroniccontroller.Ifitdoes,thecontrollermustbeinspectedandtested forsafetybyanapprovedtechnicianbeforeitcanbeusedagain.

•

• •

Thismachineisdesignedforwalking.Donottrytorunonthismachine.

Toreducetheriskofelectricalshock,alwaysunplugthepowercordandwait5

3 3

Emergency

Emergency Emergency

Stop

Stop Stop

Procedures

Procedures Procedures

TheTreadClimber SafetyKeythatcanpreventseriousinjury,aswell aspreventchildrenfromplayingwithand/orbeing injuredonthemachine.IftheSafetyKeyisnot fullyputintotheSafetyKeyhole,thebeltswillnot operate.

TopreventunsupervisedoperationofthemachinealwaysremovetheSafetyKeyanddisconnectthe powercordfromthewalloutletormachineACinput.

machineisequippedwitha

AlwaysattachtheSafetyKeyCliptoyourclothingduringyourworkout. Whenyouusethemachine,onlyremovetheSafetyKeyinanemergency.Whenthekeyisremoved

whilethemachineisinoperation,itwillstopquickly,whichcouldcausethelossofbalanceand possibleinjury.

Instructional

Instructional Instructional

YourmanualkitincludesaninstructionalDVDthatshowshowtoadjusttheresistancecylindersandget startedusingyourTreadClimber

Note:

Note: Note:

ConsulttheConsoleandtheTC5500Owner’sManualsforinformationspecictoyourmachine.

DVD

DVD DVD

machine.

TheinformationshownisforreferenceonlyandwillbedifferentfromyourTreadClimber machine.

4 4

Safety

Safety Safety

Warning

Warning Warning

Labels

Labels Labels

and

and and

Serial

Serial Serial

Number

Number Number

Locateandreadallthesafetywarningsbeforeoperation.Replaceanywarninglabelifitisdamaged, illegible,ormissing.Forreplacementlabels,callaNautilus ofthismanual).

representative(refertotheContactspage

Type

Type Type

WARNING

WARNING WARNING

Description

Description Description Failuretoobeythesesafeguardscancauseseriousinjuryorhealth

problems.

1.Keepchildrenandpetsawayfromthismachineatalltimes.

2.Whenthismachineisnotinoperation,removetheSafetyKeyand keepoutofthereachofchildren.

3.UseCautionwhenyouoperatethisequipmentorseriousinjury canoccur.

4.Priortouse,readandunderstandtheOwner’sManual,including allWarnings.

5.Topreventinjury,standontheFootPlatformsbeforeyoustart themachine.

6.ThismachineisforResidentialuseonly.

7.TheMaximumuserWeightforthismachineis300lbs./136kgs.

5 5

Type

Type Type

Description

Description Description

8.ReplaceanyWarninglabelthatbecomesdamaged,illegibleoris removed.

AVERTISSEMENT

AVERTISSEMENT AVERTISSEMENT

Lenon-respectdecesmesuresdeprotectionpourraitentraînerdes blessuresoudegravesproblèmesdesanté

1.Gardezlesenfantsetlesanimauxdecompagnieéloignésdecette machineentouttemps.

2.Lorsquecettemachinen’estpasutilisée,retirezlecordonde sécuritéetgardez-lehorsdelaportéedesentants.

3.Soyezprudentlorsquevousutilisezcetéquipementpournepas vousinigerdegravesblessures.

4.Lisezetfamiliarisez-vousavecleManueldupropriétaireetavec touslesavertissementsavantd’utilisercettemachine.

5.Pouréviterlesblessures,mettez-vousdeboutsurlesrepose-pieds avantdemettrelamachineenmarche.

6.Cettemachineestàusagedomestiqueuniquement.

7.Cettemachinesupporteunpoidsmaximalde300lb(136kg).

8.Remplaceztouteétiquetted’avertissementendommagée,illisible oumanquante.

4 5

WARNING

WARNING WARNING

AVERTISSEMENT

AVERTISSEMENT AVERTISSEMENT

WARNING

WARNING WARNING

AVERTISSEMENT

AVERTISSEMENT AVERTISSEMENT

Serial

Number

Serial Serial

Number Number

CAUTION

CAUTION CAUTION ATTENTIŌN

ATTENTIŌN ATTENTIŌN

*decalislocatedundercover

HazardousVoltage Contactmaycauseelectricalshockorburn. Turnoffandlockoutpowerbeforeservicing. AvertissementVoltageDangereux Uneélectrcutionoudesbrûlurespeuventsurveniraucontact. Coupezl’alimentationetverrouillez-laavanydeprocéderàun

entretien. Movingpartscancrushandcut. Keepguardsinplace. Lockoutpowerbeforeservicing. Lespiècesmobilespeuvents’écraseretêtrecoupantes. Gardezlesprotecteursenplace. Verrouillezl’alimentationavantdeprocéderàunentretien. RecordserialnumberonContactspageatendofthismanual. Unplugplowercordbeforeyoumovethemachine. Débranchezlecordond’alimentationavantdedéplacerlamachine.

6 6

Features

Features Features

Console

WorkoutSettingCylinders

BeltAdjustmentBolts(onfront)

Treadles

SideFootSupportPlatform

TransportWheels

MainPowerSwitch

TransportHandle(onfront)

TreadleLockingLever(onfront)

SafetyKeyPort

7 7

Console

Console Console

YourConsolehasbeencreatedspecicallytohelp youachieveyourexercisegoals.Startingwith“Lady Liberty”,youwillworkyourwayupworldfamous landmarks.

TheConsoleallowsyoutocreatepersonalproles torecordworkouts,results,andevencompareyour goalswithotherusers.Asyouachieveyourgoals, youearnadditionallandmarkstoclimb.Thereare ninelandmarksprogrammedintotheConsole,six ofwhichneedtobeearned.

Note:

Note: Note:

Thenumberofstepsrepresented toclimbalandmarkisbased onthelandmark’sheight.This numberhasnorelationtothe actualphysicalnumberofsteps neededtoachievethepeakof thelandmark.

PleasereadtheTC5500ConsoleOwner’sManual.Itwilltakeyouthroughthestepstomakeyour TreadClimber

Treadles

Treadles Treadles

EachTreadClimber

machineoperational.

Treadleisaseparatetreadmillwithitsownbelt.TheTreadlesaredrivenbythesame axleandmotor.Thismakessurethateachbelttravelsatthesamespeed.TheTreadlesareinterconnected, whichgivesabalancedrelationshipbetweentheleftandrightsidesduringtheworkout.

KeepyourfootinthecenterofeachTreadle,donotletyourfeetcrossinfrontofyourbodyas youincreasethespeed.

Lock

the

Lock Lock

Treadles

the the

Treadles Treadles

for

Treadmill

for for

Treadmill Treadmill

Workout

Workout Workout

TherightandleftTreadlescanbelockedtogetherforatreadmillworkout.

Donotchangefromorintotreadmillmodewhilethebeltsareinmovementorthemachineis poweredup.Tochangethemodes,stopthepower.Unplugthecordfromthewalloutlet,lineup theTreadles,andthenlockorreleasetheTreadleLockingLever.

TheTreadClimber

1.TurnoffallpowertotheTreadClimber

machineisequippedwithaTreadleLockingLeverthatcanbemovedwithyourfoot.

machineandunplugthepowercordfromthewalloutlet.

2.MovetheLockingLeverdownandtotherightandthenupintothelockedpositionwithyour foot.StandoneachTreadleindividuallyuntiltheyfalltothehorizontalposition.Therewillbea clickwhentheylockintoposition.

3.PlugthepowercordintothewalloutletandturnontheMainPowerSwitch.

4.ToreleasetheTreadles,turnofftheMainPowerswitchandpushtheLeverdownandtotheleftwith yourfoot.TheTreadleswillreturntotheinclinedposition.

8 8

Applying

Applying Applying

the

Treadle

the the

Treadle Treadle

Locking

Locking Locking

Lever

Lever Lever

9 9

Workout

Workout Workout

Setting

Setting Setting

Cylinders

Cylinders Cylinders

YourTreadClimber Cylinderstoabsorbyourstepsandcushionyour joints,decreasingyouroverallfatigueandremoving musclestrain.Theintensityofaworkoutcanbesubtly adjustedthroughtheWorkoutIntensitySettings. Theseaddaslightlevelofcontroltotheresistance ofthecylinders.

TheWorkoutIntensitySettingsdialisfoundatthetop oftheHydraulicCylinders.Usethedialstolineup thesettingwiththewhitearrow.Besurethesettings matchforbothcylinders.

Donottrytochangetheresistancelevelonthe ResistanceCylindersduringaworkout.Stopthe workoutandstepoffthemachinebeforeyou adjusttheresistancelevel.

ThehighertheWorkoutIntensitySetting,themoretheTreadletravels.Asettingof12ismoreintense thanasettingof1.AlthoughtheWorkoutIntensitySettingsdialcanmovecontinuouslyineitherdirection, itisrecommendedthatyouonlyturnthedialclockwisetosetting12andcounterclockwisetosetting1.

machineusesHydraulicResistance

Note:

Note: Note:

“Bottomingout”occurswhentheTreadletravelsthroughtoogreatarangeofmotion. Whenthisoccurs,theTreadleshitagainstthebaseonthedownstep.Toreduce treadletravel,decreasetheWorkoutIntensitySettingorincreasebeltspeed.

How

How How

Consultaphysicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainor tightnessinyourchest,becomeshortofbreath,orfeelfaint.Contactyourdoctorbeforeyouuse themachineagain.Usethevaluescalculatedormeasuredbythemachine’scomputerforreference purposesonly.

•

• •

3timesaweekfor30minuteseachday.

•

• •

Scheduleworkoutsinadvance.Trytoworkoutevenwhenyoudonotwantto.

What

What What

Wearrubber-soledathleticshoes.Youwillneedtheappropriateclothesforexercisethatallowyouto movefreely.

Stretching

Stretching Stretching

Stretchbeforeyoustartyourexercisesession.Warmmusclesrespondbettertoexercise.

Wear

to to

Wear Wear

Often

Often Often

Should

Should Should

You

You You

Exercise

Exercise Exercise

•

• •

AchillesTendonandCalf-Withbothhandsagainstawall,placeonefootbehindyou.Leanintoward thewallwhilekeepingtherearlegstraightandyourheelontheground.Repeatfortheotherleg.

10 10

•

• •

Quadriceps-Putyourlefthandonawallortableforbalance.Reachyourrighthandbehindyour backandgraspyourrightankle.Pullitgentlytowardyourbuttocksuntilyoufeeltensionalongthe frontofyourthigh.Repeatontheotherside.

•

• •

Hamstring-Standononelegandproptheotherlegparalleltothegroundonastablecabinetortable top.Slidebothhandstowardtheproppedupankleasfarasiscomfortable.Repeatonotherside.

Before

Before Before

1.Situateyourmachineinthedesiredspaceofyourworkoutarea.

Placethemachineonaclean,hard,levelsurface,freefromunwantedmaterialorother objectsthatmayhamperyourabilitytomovefreely.Arubbermatshouldbeused belowthemachinetopreventthereleaseofstaticelectricityandprotectyourooring.

Themachinecanbemovedbyoneormorepersons.Makesurethatyourownphysical strengthiscapableofmovingthemachine.

2.Decideonyourworkoutmode(treadmillorTreadClimber

Note:

Note: Note:

3.AdjusttheworkoutintensitysettingsontheHydraulicCylinders.

Note:

Note: Note:

4.IfyouusetheHeartRateMonitor,followtheheartratetransmittercheststrapdirections.

5.ConnectthepowercordtothemachineandintoagroundedACWallOutlet.

Note:

Note: Note:

LocktheTreadlesifintreadmillmode.

Besurethesettingsmatchoneachcylinder.

Themachinecanbeequippedwithanexternalcircuitbreaker.

You

You You

Start

Start Start

mode).

Putthepowercordalongsidethemachine,outofyourwaywhenyoudismountthe machine.Preventsteppingonthepowercordandplug.

6.PrimaryPowerSwitch.

•

• •

PowerisswitchedonusingthePrimaryPowerSwitchneartheincomingpowercordplug.

•

• •

PowerissuppliedtothemotorandConsolewhentheunitisconnectedandtheMainPower Switchisturnedon.

•

• •

Keepthepowercordalongthesideofthemachineandoutofyourway.Attachthepower plugtopreventsteppingonit.Alwaysmakesureofthelocationofthecordandplugbefore yourworkout.

7.StraddlethebeltsandstandontheSideFootSupportPlatforms.PuttheSafetyKeyintotheSafety KeyholeandcliptheSafetyKeycordtoyourclothing.

KeepyourhandsonthesupportHandlebarsandstayasnearthefrontofthemachine asiscomfortableinordertostayinbalanceontheTreadles.

•

• •

ToenergizetheDriveBeltMotor,theSafetyKeymustbecorrectlyputintotheSafetyKeyhole.

•

• •

Intheeventofanemergencywhilethemachineisinmotion,pulltheSafetyKey.Thiswillcutall powertothebeltsandwillstopthemquickly(braceyourself—thisisanabruptstop).

•

• •

AlwaysattachtheSafetyKeycliptoyourclothingduringworkouts.

•

• •

Startyourworkoutwhenthebeltsareuptospeed.

11 11

Note:

Note: Note:

Yourmachinecalculateshowmanycaloriesyouburnbasedonyourweightsettingsyoutellit.When yourweightchanges,besuretoupdateyourproleintheConsole.Thiswillensureanaccurate calculationofthecaloriesyouburnduringtheworkout.

TheTreadlesmaynotbeatthesamerestinglevel.Stepontothelowertreadle

withyourrststeponcethebeltismoving.

Pausing

Pausing Pausing

1.StepoffofthebeltsandontotheSideFootSupportPlatformsoneithersideoftheTreadles.

2.PushSTOPtopausetheworkout.Thebeltswillslowtoacompletestop.

3.Torestartyourworkout,pushtheENTERbutton.Toendyourworkout,pressSTOPagain.The

Iftherearenofootfallsafter1minute,theConsolewillrequestifyouwishtocontinue.Thebeltswillstop ifthereisnoresponseafter30seconds.Themachinewillshutdownafter5minutesunlesstheSTART buttonispushed.

Stopping

or or

Stopping Stopping

Consolewilldisplayyourresultsandrecordthemifyouarearegistereduser.

Note:

Note: Note:

BesuretolocktheTreadlesandremovetheSafetyKeyforsafestoragewhennotinoperation.

Ifthereisanemergency,pullouttheSafetyKeytoshutoffthepowertothebelts.This

willabruptlystopthem.

Preliminary

Preliminary Preliminary

Workout

Workout Workout

Consultaphysicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainor tightnessinyourchest,becomeshortofbreath,orfeelfaint.Contactyourdoctorbeforeyouuse themachineagain.Usethevaluescalculatedormeasuredbythemachine’scomputerforreference purposesonly.

First

First First

Followtheseguidelinestoeaseyourselfintoaweeklyexerciseregimen.Thisweeklyregimencaninclude combinationsoftreadmillandTreadClimber

Useyourjudgmentand/ortheadviceofyourphysicianorhealthcareprofessionaltondtheintensityand levelofyourworkouts.

Warming

Warming Warming

Beforeyoustartanyworkout,youshouldprepareyourbodyforincreasedactivitybyslowlyraisingyour heartrate.

Starting

Starting Starting

IntervalTrainingandSteadyStateare2typesofworkoutsthatyoucandoonyourmachinewhilein TreadClimber TrainingwithSteadyStateTrainingtogetavariedworkout.

Weeks

4 44Weeks Weeks

modes.

Up Up

Your

Workout

Your Your

Workout Workout

mode(steppingandusingthebeltsatthesametime).YoucanalsowishtocombineInterval

12 12

IntervalTraininginvolvesadjustingyourspeedforspeciclengthsoftimetoraiseandloweryourheart rateandcalorieburn.Intervaltrainingchangestheintensityofyourworkoutduringoneexercisesession. Alternatinghigh-intensitytrainingwithlow-intensityrestperiodswillboostyourmetabolismandhelp youburncaloriesafteryourworkoutiscompleted.

Intervaltrainingalsohelpspreventtheinjuriesfrequentlyassociatedwithrepetitiveenduranceexercise,and letsyouincreaseyourtrainingintensitywithoutovertrainingorburningout.TodevelopapersonalInterval Trainingregimen,changeyourbeltspeedorrateofsteppingfromfastspeedstoslowerrecoveryspeeds.

TheSteadyStateworkoutinvolvesdoingoneexerciseatthesamespeedandintensityforalongperiod oftime.Whilethereareriskstorepetitiveworkouts,theTreadClimber

machineisdesignedtocushion yourjointsandmusclesfromthosestressinjuries.Further,repetitiveworkoutscanhelpyoubuildyour endurance,staminaandstrengthwhileyoucontinuetohoneandimprovethetoneandleanmusclemass inyourlongmuscles.

Beginner

Beginner Beginner

• ••3Xperweek,doa

Week

Week Week

1 1

TreadClimber

workoutat stable,constantpace–30 minutes

• ••3Xperweek,doa TreadClimber stable,constantpacefor30

minutes Ifthisfeelseasierbytheend oftheweek,moveontoWeek

2.Ifnot,feelfreetorepeat theweek.

Intermediate

Intermediate Intermediate

Advanced

Advanced Advanced

• ••2daysintervaltraining–30

workoutat

minutes

• ••1daysteadypace–30 minutes

Increasetheworkoutlevel adjustmentduringtraining weeks,ifnecessary,to maximizeyourTreadClimber tnessbenets.

• ••3Xperweek,doa

Week

Week Week

2 2

TreadClimber

workoutat stable,constantpace–30 minutes

• ••Ifthisfeelseasierbytheend oftheweek,continuetoWeek

3.Ifnot,feelfreetorepeat theweek.

• ••2dayssteadypace–30 minutes

• ••1dayintervaltraining–30 minutes

Increasetheworkoutlevel adjustmentduringtraining weeks,ifnecessary,to maximizeyourTreadClimber

UseWeek1asaguidetohelp youstartbuildingyourown long-termtnessroutine, adjustingyourintervalspeeds, resistance,stepdepth,etc., inordertomaximizeyour TreadClimber

benets.

tnessbenets.

Week

Week Week

3 3

minutes

• ••1dayintervaltraining–30 minutes

• ••2daysintervaltraining–30

• ••2dayssteadypace–30

Week

Week Week

4 4

minutes

• ••1daysteadypace–30 minutes

UseWeeks1and2asaguide tohelpyoustartbuilding yourownlong-termtness routine,adjustingyour intervalspeeds,resistance, stepdepth,etc.,inorderto maximizeyourTreadClimber benets.

Increasetheworkoutlevel adjustmentduringtraining weeks,ifnecessary,to maximizeyourTreadClimber

tnessbenets. UseWeeks1,2,3and4as

Week

Week Week

5 5

aguidetohelpyoustart buildingyourownlong-term tnessroutine,adjustingyour intervalspeeds,resistance, stepdepth,etc.,inorderto maximizeyourTreadClimber

benet

13 13

Remote

Remote Remote

MonitoringyourHeartRateisoneofthebestproceduresto controltheintensityofyourexercise.

AHeartRateChestStrapTransmitterisincludedtosendyour HeartRatesignalstotheConsole.TheConsoledisplaysyour HeartRateinBeatsPerMinute(BPM).

Heart

Heart Heart

Rate

Rate Rate

Monitor

Monitor Monitor

Chest

Chest Chest

Usingtheheartratetransmittercheststrapletsyoumonitoryourheartrateatanytimeduringyourworkout.

Theheartratetransmitterisattachedtoachest straptokeepyourhandsfreeduringyourworkout. Attachthetransmittertotheelasticcheststrap.

Adjustthestraplengthtotsnuglyandcomfortably againstyourskin.Securethestraparoundyour chest,justbelowthechestmuscles,andbuckleit.

Strap

Strap Strap

14 14

Liftthetransmitteroffyourchestandmoistenthe twoGroovedElectrodeAreasontheback.

Checkthatthewetelectrodeareasarermly againstyourskin.

Thetransmitterwillsendyourheartratetothemachine’sreceiveranddisplayyourBeatsPerMinute(BPM).

Alwaysremovethetransmitterbeforeyoucleanthecheststrap.Cleanthecheststrapregularlywithmild soapandwater,andthoroughlydryit.Residualsweatandmoisturekeepthetransmitteractiveanddrain thebatteryinthetransmitter.

Note:

Note: Note:

IftheConsoledisplaysaheartratevalueof“0”,thenthetransmitterisnotsendingasignal.Checkthatthe texturedcontactareasonthecheststraparecontactingwithyourskin.Youmayneedtolightlywetthe contactareas.Ifnosignalappearsoryouneedfurtherassistance,callyourNautilus®Representative.

Heart

Heart Heart

Yourmaximumheartrateusuallydecreasesfrom220BeatsPerMinute(BPM)inchildhoodtoapproximately 160BPMbyage60.Thisfallinheartrateisusuallylinear,decreasingbyapproximatelyoneBPMforeach year.Thereisnoindicationthattraininginuencesthedecreaseinmaximumheartrate.Individualsofthe sameagecouldhavedifferentmaximumheartrates.Itismoreaccuratetondthisvaluebygettinga stresstestthanbyusinganagerelatedformula.

Youratrestheartrateisinuencedbyendurancetraining.Thetypicaladulthasanatrestheartrateof approximately72BPM,whereashighlytrainedrunnersmayhavereadingsof40BPMorlower.

TheHeartRatetableisanestimateofwhatHeartRateZone(HRZ)iseffectivetoburnfatandbetteryour cardiovascularsystem.Physicalconditionsvary,thereforeyourindividualHRZcouldbeseveralbeatshigher orlowerthanwhatisshown.

Themostefcientproceduretoburnfatduringexerciseistostartataslowpaceandgraduallyincrease yourintensityuntilyourheartratereachesbetween60–85%ofyourmaximumheartrate.Continueat thatpace,keepingyourheartrateinthattargetzoneforover20minutes.Thelongeryoumaintainyour targetheartrate,themorefatyourbodywillburn.

Rate

Rate Rate

Donotuseabrasivesorchemicalssuchassteelwooloralcoholwhenyoucleanthechest

strap,astheycandamagetheelectrodespermanently.

Calculations

Calculations Calculations

Thegraphisabriefguideline,describingthegenerallysuggestedtargetheartratesbasedonage.As notedabove,youroptimaltargetratemaybehigherorlower.Consultyourphysicianforyourindividual

15 15

targetheartratezone.

Note:

Note: Note:

Aswithallexercisesandtnessregimens,alwaysuseyourbestjudgmentwhenyou

increaseyourexercisetimeorintensity.

Fat

Burning

Fat Fat

Burning Burning

Target

Target Target

Heart

Heart Heart

Rate

Rate Rate

Heart

Heart Heart

BPM

BPM BPM

perminute)

Rate

Rate Rate

(beats

Age

Age Age

Maximum

Maximum Maximum

Target

Target Target withinthisrangeforoptimum fatburning)

Heart

Heart Heart

Heart

Heart Heart

Rate

Rate Rate

Rate

Zone

Rate Rate

Zone Zone

(keep

Maintenance

Maintenance Maintenance

Todecreasetheriskofelectricalshock,alwaysunplugthepowercordandwait

5minutesbeforecleaning,maintainingorrepairingthismachine.

Readallmaintenanceinstructionsfullybeforeyoustartanyrepairwork.Insomeconditions,anassistantis necessarytodothenecessarytasks.

Inspection

Inspection Inspection

Visuallyinspectyourmachineafteruseforwear,damage,orlooseparts.

16 16

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