Bowflex® 3, 5 & 7 Series Treadmills Owner's Manual P/N: 18571 Rev E (07/01/2007)
Bowflex® Treadmills Product Features Console Motor Cover 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® treadmill 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.
Table of Contents 23 6 Bowflex® 7 Series Console Bowflex® 5 Series Console Safety Warning Label Locations 7 Understanding Your Treadmill Features 24 Emergency Stop Procedures 8 Time 24 Normal Stop Procedures Using Your Bowflex ® Treadmill 8 Pace 24 9 Segment Time 24 Getting Started 9 Incline 24 Going Forward 9 Heart Rate 24 How Often Should You Exercise? 9 Distance 24 Suggested Workouts
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.
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.
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).
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.
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.
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 TV 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.
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.
How to Operate Your Bowflex® Treadmill Before starting, straddle the belt and stand on the side rails. Do not stand on the walking belt while starting or stopping the treadmill. Insert the safety pull pin and attach the safety pull rope to your clothes. If you are a new user, stay at a slow speed and hold onto the hand rails until you become comfortable. Quick Start 1. Press POWER 2. Press QUICK START. The belt will start to move at 0.5 MPH (0.8 Km/h). 3. Adjust speed and incline using ARROW keys.
P2- Cardio, P3 - Running, P4 - Fat Burn, P5 - Speed Interval, P6 - Hill Interval 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300 lbs / 23-136 kgs). Press ENTER. 3. Select Program P2, P3, P4, P5 or P6 using the PROGRAM or ARROW keys or numeric keypad. Press ENTER. 4. Adjust workout time (5-99 minutes) using ARROW keys or numeric keypad. Press ENTER. 5. “PRESS START” will scroll across display prompting the user to begin workout. 6.
7. “ENTER HEART RATE TEST ZONE” will scroll across display and suggested heart rate (calculated from entered age) will flash in TIME display. 8. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire. Press ENTER. 9. “PRESS START” will scroll across display prompting the user to begin workout. 10. Press START/PAUSE to start workout. 11. At the end of the workout the estimated maximal aerobic capacity will be displayed.
P9 - Calorie Goal Program 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300 lbs / 23-136 kgs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P9 for the Calorie Goal Program. Press ENTER. 4. “ENTER CALORIE GOAL” will scroll across display and “100” (or last entered value) will flash in TIME display. 5. Use the Up/Down ARROW keys or numeric keypad to set the desired calorie goal (50-9999). Press ENTER. 6.
P11 - Fat Burn Heart Rate Control Program 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300 lbs / 23-136 kgs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P11 Fat Burn Heart Rate Program. Press ENTER. 4. “ENTER WORKOUT TIME” will scroll across display and “20:00” (or last entered value) will flash in TIME display. 5. “ENTER AGE” will scroll across display and “34” will flash in TIME display. 6.
Programs 7-16 for 7 Series Treadmill P7 - Program, 5K Run 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300 lbs / 23-136 kgs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P7 5K Run. Press ENTER. 4. “PRESS START” will scroll across display prompting you to begin your workout. 5. Press START/PAUSE to start workout.
P10 - Calorie Goal Program 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300 lbs / 23-136 kgs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P10 for the Calorie Goal Program. Press ENTER. 4. “ENTER CALORIE GOAL” will scroll across display and “100” (or last entered value) will flash in TIME display. 5. Use the Up/Down ARROW keys or numeric keypad to set the desired calorie goal (50-9999). Press ENTER. 6.
P12 - Fat Burn Heart Rate Control Program 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300 lbs / 23-136 kgs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P12 Fat Burn Heart Rate Program. Press ENTER. 4. “ENTER WORKOUT TIME” will scroll across display and “20:00” (or last entered value) will flash in TIME display. 5. “ENTER AGE” will scroll across display and “34” will flash in TIME display. 6.
11. Press START/PAUSE to start workout; the program will begin in the Warm-Up mode. 12. The Up/Down ARROW keys may be used to adjust SPEED and INCLINE to slowly increase your heart rate at any time during the program. P14 - BMI (Body Mass Index) Calculation This is not a fitness test or a course profile but rather a calculation to show ideal weight range for your height. BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk.
4. “ENTER WORKOUT TIME” will scroll across display and “20:00” will flash in TIME display (or last entered time). 5. Use the Up/Down ARROW keys or numeric keypad to set the desired workout time (5:00-99:00). Press ENTER. 6. “PRESS START” will scroll across display prompting you to begin your workout. 7. Press START/PAUSE to start workout. Set SPEED and INCLINE for the first segment using the SPEED and INCLINE buttons. At the end of segment one the program moves to the second segment.
Understanding Your Bowflex® Treadmill Features Bowflex® 7 Series Console Bowflex® 5 Series Console 22 Understanding Your Treadmill Features
Understanding Your Treadmill Features Time Time is displayed in the format 00:00. Time represents total time if time is counting up, or remaining time if time is counting down. (Time counts down if a workout time is entered at setup.) When time is counting up and reaches 99:59, it will roll over to 00:00. Pace Pace is displayed in the format 00:00. Pace represents the amount of time it will take to run one mile at the user’s current speed. Segment Time Segment Time is displayed in the format 00:00.
Treadmill Miles/Total Odometer The treadmill miles value is a cumulative value of total treadmill miles. It may be reset with a key press combination. Elevation Gain Elevation gain represents the total vertical distance traveled during the workout session (in feet or meters) based on distance and incline. Average Speed Average Speed represents the average walking/jogging/running speed during the workout session (in mph or km/h) based on distance traveled and elapsed time.
Folding, Transporting & Unfolding your Treadmill This treadmill has a folding mechanism; you must stop operation while folding and transporting. Make sure the power is off and the power cord is removed and unplugged before folding and transporting the treadmill. NOTE: A fter initial assembly your Bowflex Treadmill must be calibrated before it can be folded. See calibration instructions on page 26. To fold the treadmill: 1. Stop the Treadmill belt. 2. Bring Elevation to zero. 3. Turn off power. 4.
Taking Care of Your Bowflex® Treadmill Conversion To Metric In order to convert to miles or kilometers, do the following: 1. Press and hold the Enter/Cool down button for 3 seconds while in sleep mode. 2. The beeper will sound once and the current units (Eng) will be shown in the left display. 3. Continue holding the Enter/Cool down button. After 3 seconds, the new units (Si) will be shown in the left display. 4. Release the Enter/Cool down button.
Treadmill Maintenance Just like changing the oil in your car or replacing a filter in your home’s heating and cooling system, a little preventive maintenance will insure your treadmill will operate smoothly and quietly for years to come. Walking Belt Tension As walking belts tend to stretch slightly with use, the walking belt may occasionally need to be tightened. If the walking belt is too loose, you may find the belt stops while running or walking, while the motor continues to run.
General Cleaning ALWAYS UNPLUG THE TREADMILL FROM THE ELECTRICAL OUTLET BEFORE CLEANING, LUBRICATING, OR SERVICING THE UNIT. General cleaning of the treadmill will prolong the life of the treadmill and improve performance. Keep the unit clean by dusting regularly. Be sure to dust the exposed part of the deck on either side of the walking belt and also the side rails. For best performance, we recommend your treadmill be placed on a treadmill mat.
Walking Belt and Deck Lubrication This treadmill is equipped with a pre-lubricated deck and belt system. The deck and belt friction may affect the function and life of your treadmill; we recommend periodic lubrication. We also recommend a periodic inspection of the deck surface under the walking belt. If the deck appears worn, contact our service department at 1-800-864-1270 (USA), 1-800-636-8316 (French Canadian) or +41-26-460-77-77 (International).
Troubleshooting Guide PROBLEM CAUSE CORRECTION Treadmill will not start Not plugged in Plug into three prong grounded outlet. Safety pull pin not inserted. Insert safety pull pin. Treadmill circuit breaker tripped. Reset circuit breaker. Elevation not accurate Out of calibration. Re-calibrate unit. Speed not accurate Out of calibration. Re-calibrate unit. Set in wrong units. Change units. Walking belt slips Walking belt loose. Adjust walking belt tension.
Warranty Information **For warranty information outside of the United States or Canada, contact the International office listed in the Important Contact Numbers section of this manual. ** Warranty All Bowflex® exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship by Nautilus, Inc. Warranty coverage is valid to the original purchaser only and proof of purchase will be required.
Procedures Warranty service will be performed by Nautilus, Inc. or an authorized Bowflex® Fitness Dealer. The original purchaser must provide proof of purchase. Service calls and/or transportation to and from the Authorized Bowflex® Dealer is the responsibility of the purchaser. 1. Nautilus, Inc. will have the option to repair or replace any exercise product(s), which require warranty service. 2. Nautilus, Inc.
Important Contact Numbers If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus, Inc. office listed below. OFFICES IN THE UNITED STATES: E-mail: customerservice@nautilus.com • NAUTILUS INNOVATION CENTER Nautilus, Inc. 1886 Prairie Way Louisville, Colorado, USA 80027 Phone: 800-NAUTILUS (800-628-8458) Fax: 800-898-9410 • TECHNICAL/CUSTOMER SERVICE Nautilus, Inc.
© 2007 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington USA 98683 1-800-NAUTILUS (1-800-628-8458) Bowflex, and the Bowflex logo are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are trademarks of their respective companies. Printed in China.