Bowflex TM7, TM3, TM5 User Manual

P/N: 18571 Rev E ( 07/ 01/2007)

Bowflex

Owner's Manual

3, 5 & 7 Series

Treadmills

Bowflex® Treadmills Product Features

Motor Cover

Console

Motor

Lever Release

Treadmills Parts Reference Guide

Preface

Congratulations! You’ve just taken a big step towards improving your health and fitness. Your new Bowflex

will help you lose weight, increase your cardiovascular efficiency and ultimately help you look and feel better than ever before.

With its innovative features and programs, you’ll enjoy maximum workout variety – you can even use the built-in heart rate monitor to track your fitness progress. In this manual, you’ll find step-by-step guidance on how to use this feature and all other features on your new machine.

Before you begin please read through this entire Owner’s Manual and the Assembly Guide. It’s important to understand how to assemble and use the machine properly – not only for your safety, but also to learn how to get the best results possible.

Once you’ve read and followed the guidelines in this manual, and your treadmill is fully assembled, you’ll be on your way to fast fitness and the body you desire. Enjoy!

treadmill

Recycling

Do not dispose of this product as refuse. This product is to be recycled. For information on the proper method of disposal contact a Nautilus, Inc. Customer Service Representative. Contact information is available in the Important Contact Numbers section in this manual.

Preface

Table of Contents

Important Safety Precautions 5

owﬂex

7 Series Console

Grounding Instructions 6

Safety Warning Label Locations 7

Emergency Stop Procedures

Normal Stop Procedures 8

Using Your Bowﬂex® Treadmill 9

Getting Started 9

Going Forward 9

How Often Should You Exercise? 9

Suggested Workouts 9

What to Wear 10

Stretching 10

Using Your Heart Rate Monitor 11

Touch Heart Rate 11

How to Use the Touch Heart Rate Monitor 11

How to Use Your Chest Strap

(Bowﬂex

7 Series Only)

Chest Strap Transmitter Battery Replacement 12

How to Operate Your Bowﬂex® Treadmill 13

Quick Start 13

To Stop 13

Programs 1-6 (Bowﬂex

3, 5, and 7 Series

Programs 7-12 (Bowﬂex® 5 Series Only)

) 13

Programs 7-16 (Bowﬂex® 7 Series Only) 18

Bowﬂex® 5 Series Console 23

Understanding Your Treadmill Features 24

Time 24

Pace 24

Segment Time 24

Incline 24

Heart Rate 24

Distance 24

Speed 24

Calories 24

Calories / Hour 24

Treadmill Miles / Total Odometer 24

Elevation Gain 25

Average Speed 25

Average Heart Rate 25

Average Incline 25

Maximum Heart Rate 25

Total Distance (Odometer) & Total Hours 25

Taking Care of Your Treadmill 26

Folding, Transporting & Unfolding your Treadmill 26

To fold the treadmill: 26

To transport the treadmill: 26

To unfold the treadmill: 26

Fan (Bowﬂex® 5 and 7 Series Only) 26

Conversion To Metric 27

Bowﬂex 3, 5 and 7 Series Calibration 27

Lubricate Belt Message 27

Keys 28

Treadmill Maintenance 29 Warranty Information 33

Important Contact Numbers 35

Table of Contents

Important Safety Precautions

The following deﬁnition applies to the word “Warning” found throughout this manual:

Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Prior to using this equipment, observe the following warnings.

• Read and understand the complete Owners Manual.

• Read and understand all Warnings on this machine.

• Keep children away from this machine and/or supervise them closely if they are near the machine or present during its operation. This machine is not suitable as a children’s toy. There is a natural tendency for children to want to play on exercise equipment and parents and others in charge of children should be aware of their respective responsibilities. Moving parts that may appear to present obvious hazards to adults may not appear to do so to children.

• Consult a physician prior to commencing an exercise program. If, at any time, you feel faint or dizzy, or experience pain, stop and consult your physician.

• Inspect this machine for loose parts or signs of wear. Do not use if found in this condition; contact Nautilus, Inc Customer Service.

• This machine contains moving parts. Use Caution. Do not wear loose clothing or jewelry.

• The Bowflex® 3 Series has a maximum user weight limit of 275 lbs. (125 kgs). The Bowflex® 5 and 7 Series have a maximum user weight limit of 300 lbs (136 kgs). Do not use if you are over this weight.

• Care should be taken in mounting and dismounting this machine.

• Disconnect all power before servicing the treadmill.

• Read, understand and test the emergency stop procedures before use.

• Do not operate this machine in damp or wet locations.

• The recommended minimum clearance required around each treadmill for access to passage around and emergency dismount are 0.5m (19.7 inches) on each side of the treadmill and 2.0m (79 inches) behind the machine.

• Keep the walking belt clean and dry.

• Operate the machine in the manner described in this manual. It can be hazardous to over-exert yourself during exercise.

Important Safety Precautions

• Plug the power cord of the treadmill directly into a dedicated grounded circuit carrying 15 amps (110 Volt model) or 7 amps (220 Volt model). We recommend the use of a surge protector. Position the treadmill so that the wall plug is visible and accessible. If the Bowflex® Treadmill power cord is damaged, it must be replaced with a new power cord from Nautilus, Inc. Please contact your local dealer or Nautilus, Inc. directly.

• Position the treadmill on a clear, level surface. Do not place the treadmill on thick carpet as it may interfere with proper ventilation. Treadmill mats can usually be purchased from your treadmill dealer.

• Always wear running or aerobic shoes with rubber soles.

• Always attach the safety pull pin rope to your clothing when using the treadmill. If the treadmill should suddenly increase in speed due to an electronics failure or the speed being inadvertently increased, the treadmill will come to a sudden stop when the pull pin is disengaged from the console.

• Never start the treadmill while you are standing on the walking belt. After turning the power on and adjusting the speed control, there may be a pause before the walking belt begins to move. Always stand on the foot rails on the sides of the frame until the belt is moving. Care should be used when mounting or dismounting the treadmill.

• Always hold the handrails when initially walking or running on the treadmill, until you are comfortable with the use of the treadmill.

• The Bowflex

• When you are not using the treadmill, unplug the power cord and remove the safety pull pin.

3, 5 and 7 Series treadmills are for home use only.

Grounding Instructions

This product must be grounded. If it should malfunction or break down, grounding provides a path of least

resistance for electric current, reducing the risk of electric shock. The power cord is equipped with an equipment-grounding conductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.

Important Safety Precautions

SAFETY WARNING LABELS

The following safety warnings are located on the Bowﬂex® 3, 5, and 7 Series treadmills. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus, Inc. Representative at 1-800-864-1270 (USA), 1-800-636-8316 (French Canadian) or +41-26-460-77-77 (International).

Label 1: "Failure to follow these safeguards may result in serious injury or health problems.

1. Remove control key when not in use and store out of reach of children.

2. If you feel any unusual pain or tightness in your chest, shortness of breath, or dizziness, feel faint or have any discomfort while you exercise, STOP!

1. To avoid injury, stand on the side rails before starting treadmill.

2. Read and understand Owner's Manual and operation instructions prior to use. If you do not have an Owner's Manual call 800-864-1270 to obtain one.

3. Keep pets and children away.

4. Max user wt. 275 lbs / 125 kgs for 3 Series and 300 lbs / 136 kgs for Series 5 and 7.

Location: On the inside of both handrails.

Label 2:

"Electric shock hazard. Do not open cover."

Location: On the motor cover on the right

hand side, in the front of the machine.

Label 1

Label 2

Important Safety Precautions

Emergency Stop Procedures

Your treadmill is equipped with a SAFETY KEY that can protect you from serious injury. The safety key uses a magnetic key to hold it in the proper position. Insert the safety key fully into the safety keyhole.

ALWAYS CLIP THE SAFETY KEY CLIP TO YOUR CLOTHING DURING YOUR WORKOUT. UNLESS THERE IS AN EMERGENCY, DO NOT REMOVE THE SAFETY KEY WHEN STANDING OR WALKING ON THE WALKING BELT WHILE IN MOTION.

If the safety key is removed from the treadmill while it is in use, the treadmill will stop immediately.

This feature is meant to prevent serious harm and, when used properly, is an excellent way to protect your safety during your workout.

Normal Stop Procedures

1. Step off belt onto the side rails.

2. Press STOP or START/PAUSE. The walking belt will stop.

3. Press POWER to turn off the treadmill.

NOTE: For an immediate stop, press the POWER button, the STOP button or remove the safety pull pin. CAUTION – THE BELT WILL STOP ABRUPTLY.

Important Safety Precautions

Using Your Bowﬂex® Treadmill

Getting Started

Prior to beginning any exercise program, obtain a physical exam from your physician or healthcare professional. If at any time during exercise you feel faint, dizzy or short of breath, or experience chest pain, stop exercising immediately! If the condition persists, you should consult your physician or healthcare professional before resuming exercise activities.

Now it’s time to get accustomed to your treadmill. Before you get on your treadmill, stand along side it, and get used to the controls. Then get on, straddling the belt by standing on the foot rails and putting both hands on the hand rails.

Next, turn the machine on and set the speed at 1 MPH (1.6 Km /h) or 2 MPH (3.2 Km/h). Step on the belt, and begin walking. After you feel comfortable, slowly increase the speed to 2 MPH (3.2 Km/h) or 3 MPH (4.8 Km/h). Stay at that speed for 10 minutes. Slowly bring the machine to a stop and step off.

Going Forward

Walk a mile at a steady pace, and record your time. It will take between 15 and 25 minutes. At 3 MPH (4.8 Km/h), a mile will take about 20 minutes. After you can do this a few times fairly easily, you can gradually increase your speed and grade so you are getting a good workout that lasts 30 minutes. Remember when you begin a walking program, you can always take it slowly.

How Often Should You Exercise?

• The goal – three to ﬁve times a week, for 15 to 60 minutes.

• Schedule workouts in advance; try to work out even when you don’t want to.

• Control the intensity of workout by speed and/or by incline.

• Start off at 0% incline. As you increase your workout intensity, you can begin to elevate the machine.

Suggested Workouts

The Quick Workout

• 15 to 20 minutes.

• Warm up for 2 minutes at 3 MPH (4.8 Km/h).

• Increase speed to 3.3 MPH (5.3 Km/h) then to 3.6 MPH (5.8 Km/h) for 2 minutes each.

• Add 0.2 MPH (0.3 Km/h) of speed every 2 minutes until you reach a speed at which you’re breathing hard, but not out of breath. Maintain this speed, slowing by 0.2 MPH (0.3 Km/h) increments if you get out of breath. Cool down for the last 4 minutes by slowing down to 3 MPH (4.8 Km/h).

• If you have a hard time reaching the breathe-hard intensity through speed increases, slightly increase the machine’s incline. A small increase in incline will raise the intensity of your workout.

Using Your Bowflex® Treadmill

The Calorie Burner

• This intense workout helps you burn more calories.

• Warm up for 5 minutes at 2.5 MPH (4.0 Km /h) or 3 MPH (3.2 Km/h).

• Increase 0.2 MPH (0.3 Km/h) every 2 minutes until you find a challenging pace that you can maintain for 45 minutes.

• To boost your workout, walk for the duration of an hour long T V show.

• Increase the speed 0.2 MPH (0.3 Km /h) during every commercial break.

• Go back to your regular speed until the next break. This helps you increase the calorie burn during the ad and while your heart rate is elevated afterward.

• Leave 4 minutes at the end to walk at 3 MPH (4.8 Km/h) for cooling down.

What to Wear

You’ll need a good pair of shoes. Running shoes are not very good for walkers; choose walking shoes with a firm heel counter – the hard piece at the back of the shoe that holds the heel in place – and plenty of room for toes so they can spread out as they push off. Wear appropriate clothes for exercise.

Stretching

At any level of walking, a stretching session is a good idea. Warm muscles respond better to stretches than cold ones, so walk for 5 or 10 minutes until you’re warm. Then stop and complete the stretches listed below – 5 times, 10 or more seconds each, for each leg. Repeat at the end of the walk.

• Achilles Tendon and Calf –

and your heel on the ground, lean in toward the wall. Repeat for the other leg.

• Quadriceps – Put your left hand on a wall or table for balance. Then reach your right hand behind your back and grasp your right ankle, pulling it gently towards your buttocks until you feel tension along the front of your thigh. Repeat on other side.

• Hamstring – Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top. Slide both hands toward the propped-up ankle as far as they’ll go. Repeat on other side.

With both hands against a wall, place one foot behind you. Keeping the rear leg straight

Good luck in achieving your fitness goals! The best time to start is NOW!

Using Your Bowflex® Treadmill

Using Your Heart Rate Monitor

Touch Heart Rate

Touch heart rate grip enables you to monitor your pulse before, during and after your workout. Your heart rate will read

out on your console’s display.

NOTE: If you are new to using a treadmill, step off the walking belt onto the side rails to use the touch heart rate feature.

How to Use the Touch Heart Rate Monitor:

1. Step off the walking belt on to the side rails.

2. Turn the treadmill on.

3. Press QUICK START. The belt will start to move at 0.5 MPH (0.8 Km/h).

4. Place your hands on the metal sensors located on the grips; your right hand should be gripping the right sensor and your left hand should be gripping the left sensor.

5. Be careful not to place too much pressure on the grip; this could make the pulse reading inaccurate.

6. After six or seven heartbeats, your pulse will be displayed in the heart-rate window.

7. Press POWER to turn off the treadmill.

How to Use Your Chest Strap

The Chest Strap is available for use with the Bowflex® 7 Series treadmills sold in the United States and Canada, along

with all Bowflex® 3, 5 and 7 Series treadmills sold internationally.

Using your chest strap, you can monitor your heart rate at any time during your workout. Or you can use a preprogrammed heart rate function.

Lift the transmitter off your

1. Attach the

transmitter to the elastic strap.

2. Adjust the strap length

to ﬁt snugly and comfortably against your skin. Secure the strap around your chest, just below the chest muscles, and buckle it.

chest and moisten the two grooved electrode areas on the back.

Check that the wet

electrode areas are ﬁrmly against your skin.

• The chest strap will send your heart rate to the treadmill’s receiver. Your pulse will be displayed within a matter of several seconds.

• If your treadmill is equipped with heart rate programs, you will ﬁnd an explanation of the heart rate programs on the following pages in this user’s manual.

Using Your Heart Rate Monitor

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