™ ™ BXT6 / BXT028 / BXT088 A SSE MB LY / O WN E R ’ S M A N UA L
Welcome to the Bowflex™ BXT6/BXT028/BXT088 fitness machine! You’re about to experience an incredible workout that can help you lose weight and reshape your entire body so you’ll look and feel better than ever before. We thank you for trusting in the Bowflex brand. Use this Manual as a guide to getting started on your Bowflex™ workouts and for tips to keep your machine well maintained. Yours in Health, The Bowflex Family Table of Contents Important Safety Instructions ..................................
Important Safety Instructions 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/Owner’s Manual. Carefully read and understand the Assembly instructions. Read and understand the complete Manual.
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.
• Use this machine only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer. • 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.
If you connect the machine to an outlet with GFI (ground fault interrupt) or AFI (arc fault interrupt), machine operation can cause the circuit to trip. This machine is for use on a nominal 120-V circuit, and has a grounding plug that looks like the plug illustrated below. A temporary adapter that looks like the adapter illustrated may be used to connect this plug to a 2-pole receptacle as shown if a properly grounded outlet is not available.
Specifications / Before Assembly Power Requirements: 120V Operational Voltage: 120V AC, 60Hz Operating Current: 15 A Heart Rate Chest Strap: 1 CR2032 battery 220V Maximum User Weight: Total Surface Area (footprint) of equipment: Maximum Inclined Deck Height: Machine Weight: 136 kgs (300 lbs) 17990 cm2 43.7 cm (17.2 inches) 106.6 kg (235 lbs) 220V - 240V AC, 50/60Hz 8A 1 CR2032 battery Sound Emission: Less than 70 db average without load. Noise emission under load is higher than without load.
Parts 21 1 20 9 2 3 19 4 18 15 5 10 7 11 8 6 14 16 17 12 13 Item Qty Description Item Qty Description 1 2 1 Console Assembly 12 1 Upright, Right 1 Upper Junction Cover, Left 13 1 Base Shroud, Right 3 2 Handlebar Assembly, Left 14 1 Base Assembly 4 1 Junction Cover End Cap, Left 15 1 Upright, Left 5 1 Lower Junction Cover, Left 16 1 Base Shroud, Left 6 1 Handlebar Assembly, Right 17 1 Power Cord 7 1 Junction Cover End Cap, Right 18 1 Safety Key 8
Hardware / Tools / Assembly A Item Qty Description B D C E F Item Qty G H Description A 22 Socket Hex Head Screw, M8x1.25x20 Black E 6 Curved Washer, M8x18 Black B 4 Socket Hex Head Screw, M8x1.25x70 Black F 6 Pan Phillips Head Screw, M4x16 Black C 26 Lock Washer, M8x18 Black G 6 Flat Washer, M4x10 Black D 20 Flat Washer, M8x18 Black H 4 Pan Phillips Head Screw, M3.9x16 Black Note: Select pieces of Hardware have been provided as spares on the Hardware Card.
1. Fold the Walking Deck on the Base Assembly Cut the Shipping Strap on the Base Assembly. Make sure that there is safe clearance around, on and above your treadmill. Make sure there is no object to spill or cause blockage from the fully folded position. Be sure there is adequate height clearance for the raised deck. Using the support bar found below the rear of the walking belt, lift the walking deck fully upward and engage the hydraulic lift. Be sure that the hydraulic lift is correctly locked in place.
2. Connect the Input/Output (I/O) Cables and Attach the Uprights to Frame Note: D o not crimp cables. Do not fully tighten Hardware until instructed.
3. Unfold the Walking Deck Slightly push the walking deck forward toward the front of the machine. With your left foot lightly push the top part of the hydraulic lift forward until the locking tube releases and you can pull the walking deck slightly toward the rear of the machine. Hold up the rear of the walking deck, and move to the side of the machine. Keep clear of the movement path of the walking deck. The hydraulic lift is set up to drop lightly.
4. Attach the Crossbar to the Frame Assembly Note: Do not crimp cables. Do not fully tighten Hardware until instructed. A right (“ R ”) decal has been applied to the right side of this part to assist with assembly.
5. Place the Lower Junction Covers onto the Uprights Note: Do not let the Console Cables to fall into the Right Upright.
6. Connect the Cables and Attach the Lower Junction Covers and Console Assembly Note: D o not crimp the Cables.
7. Fold the Walking Deck and tighten ALL Hardware from previous steps #2to the Frame Assembly, and then unfold the Walking Deck 8. Attach the Base Shrouds Note: Unfold the Walking Deck after the Base Shrouds have been attached to the Frame Assembly.
9. Attach the Side Handlebars through the Junction Cover End Caps to the Frame Assembly Note: A mark has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly.
10. Snap the Junction Covers into Place and Secure with Hardware to the Frame Assembly Note: A mark has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly.
11.
12. Connect the Power Cord and Safety Key to the Frame Assembly Connect this machine to a properly grounded outlet only (see Grounding or Earthing Instructions). Note: When ready to operate the machine, be sure to turn on the power with the Power Switch. 18 17 13. Final Inspection Inspect your machine to ensure that all fasteners are tight and components are properly assembled. Note: Remove any protective covers from the face of the Console.
Adjustments Moving and Storing the Machine The machine can be moved by one or more persons. Use caution when you move the machine. The treadmill is heavy and can be awkward. Make sure that your own physical strength is capable of moving the machine. Use a second person if necessary. 1. Before the machine can be moved, inspect the Walking Deck to be sure the Incline setting is at “1”. If necessary, adjust the Incline setting to “1”.
7. Make sure that the locking mechanism is engaged. Carefully pull back on the walking deck and make sure that it does not move. When you do this, keep clear of movement path in case the treadmill lock is not engaged. Do not lean against the treadmill when it is folded. Do not put items on it that could cause it to become unstable or fall. Do not connect the power cord or try to operate the treadmill in the folded position. 8.
4. The hydraulic lift is set up to drop lightly. Hold onto the walking deck until approximately 2/3 of the movement down. Make sure that you use proper lifting technique; bend your knees and keep your back straight. Lower the weight with your legs. The walking deck can possibly drop quickly in the last part of the movement.
Leveling the Machine The machine needs to be leveled if your workout area is uneven. To adjust: 1. Place the machine in your workout area. 2. Adjust the levelers until they all contact the floor. 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. Adjust until the machine is level. Make sure the machine is level and stable before you exercise.
Features Emergency Safety Key Port Incline Controls Contact Heart Rate (HR) Sensors Media Shelf USB Port MP3 Input/ Charger Speaker Fan Water Bottle Holder Console / Storage Tray Media Cable Ergo Bar Side Handlebar Speed Controls Heart Rate Strap Water Bottle Holder / Storage Tray Upright Motor Cover Walking Belt and Deck Power Switch Power Inlet Fuse Side Foot Support Rails Leveler Transport Wheel Front Support Bar Dampener Lift Handle Walking belt Tension Bolt Base Deck Support Wheel Lift Sh
Console Bluetooth® App Connected display Pre-Set Speed buttons Pre-Set Incline buttons CONFIRM INCLINE Program buttons Active User display Speed Controls Incline Controls Bluetooth® App Connected display Display shows when the machine is paired with the App. Pre-Set Incline buttons Selects an incline setting for the Walking Deck. After pushing a Pre-Set Incline button, push the Confirm Incline button within 12 seconds for the Walking Deck to be adjusted to the desired incline.
User button Push to select the desired User Profile, push and hold for 3 seconds to edit the selected User Profile. Increase () / Decrease () buttons The Increase / Decrease buttons change a value, or move through options. A button will light up to indicate it is an available option. Enter button Confirms information or a selection. Left () / Right () buttons Push to shift the currently active segment. A button will light up to indicate it is an available option.
Burn Rate display Heart Rate Zone display Fitness Score Zone display Workout Segment Display Distance display The Distance display shows your workout distance in miles or kilometers based on the user setting. Miles is the default setting. Heart Rate Zone display During a workout, the Heart Rate Zone displays the current Heart Rate Zone based on the age of the selected user. Warm-Up/Cool Down: 1-59% of maximum heart rate, Fat Burn: 60-69%, Endurance: 70-79%, Performance: 80% and higher.
Fitness Score Zone display The display shows the current Fitness Score Zone for the selected User. At the end of a workout, if the Fitness Score has increased, an upward arrow icon will be displayed to show the increase in the score. Note: This display is blank during the workout. Fitness Score Display The Fitness Score Display shows the current Fitness Score of the selected User Profile. Incline display The Incline display shows the current percent of Incline for the Walking Deck.
Workout with Other Fitness Apps This fitness 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: www.nautilus.com/partners 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.
If the Console does not display a heart rate value, the transmitter may be at fault. Check that the textured contact areas on the chest strap are making contact with your skin. You may need to lightly wet the contact areas. Check that the curve of the transmitter is oriented upward. If no signal appears or you need further assistance, contact Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/ Canada). Before discarding a chest strap, remove the battery.
FAT-BURNING TARGET HEART RATE Heart Rate BPM (beats per minute) Fat-Burning Target Heart Rate 250 200 196 167 191 162 186 158 150 100 118 115 112 181 154 109 176 150 106 171 145 103 166 141 100 161 137 97 156 133 94 151 128 91 146 126 88 50 0 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+ Age Maximum Heart Rate Target Heart Rate Zone (keep within this range for optimum fat-burning) The graph is a brief guideline, describing the generally suggested target heart
Fitness Basics Frequency To maintain good health, lose weight and improve your cardiovascular endurance, try and use the Bowflex™ fitness machine a minimum of 3 times per week, 30 minutes each day. If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 30 minutes of continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach 30 minutes total.
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 floor. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times. Repeat the stretch with the other leg. Dynamic Knee Bend Stand with the feet together. Raise the heel of one foot toward the gluteals.
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, fluid sequence 10 or 20 times.
Workout Schedule Here is a beginner, intermediate and advanced sample workout schedule. Use the workout schedule that reflects your current fitness level. With each of these sample workout schedules, do not move on to the next week until the current week feels easier and comfortable.
Workout Log Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals.
Cool-Down * When you are done using your Bowflex™ fitness machine, consider doing these relaxing stretches, which will help your body recover from the workout and make you more flexible: Lying Leg Raise Lie on the floor 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.
Dynamic Heel Drop Place the ball of one foot on the edge of a step or staircase. Place the other foot slightly in front. 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, fluid sequence 10 or 20 times.
Operations Getting Started 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. Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to move freely with a sufficient clear workout area.
If the Sound has been muted on a Speed Based workout program, the Console will display the “AUDIO OFF” prompt for a few seconds. Note: Your treadmill comes equipped with a durable, high quality walking belt designed to provide many hours of reliable service. The walking belt on a treadmill that has not been operated for a length of time, either in factory packaging or after assembly, can exhibit a “thumping” noise when started. This is due to the belt taking on the curve of the front and rear rollers.
Select a User Profile Every workout is saved to the User Profile. Be sure to select the proper User Profile before starting a workout. The last User that completed a workout will be the default User. User Profiles are assigned the default values until they are customized by editing. Be sure to edit the User Profile for more accurate calorie and heart rate information. Edit User Profile 1. From the Power-Up Mode screen, push the User button to select one of the User Profiles. 2.
Fat Burn (Incline Program - 30 minutes, 1 minute each column) Calorie Burn (Incline Program - 30 minutes, 1 minute each column) Calorie Goal (Incline Program - 300 calories, 1 minute each column) Before a workout, push the Increase () or Decrease () buttons to adjust the Goal by 50 calorie increments. Note: 50 calories is the minimum, 9950 calories is the maximum.
Strength (Speed Program - 30 minutes, 1 minute per column) Custom (Incline Program - open-ended workout, 1 minute each column or saved workout) The Custom workout program allows a user to “design as you go”, adjusting the currently active incline segment of each column. When the workout ends, the workout will be assigned to the Custom program. In addition to the “design as you go” option, a completed workout can be saved as the Custom program.
Changing Incline Levels Push the Incline Level Increase() or Decrease() buttons to change the incline angle of the Deck at any time with the Safety Key installed. To rapidly change the incline level push the desired Pre-Set Incline button, and then the Confirm Incline button. The Deck will adjust to the selected incline setting. Note: After a Pre-Set Incline button is pushed, the Confirm Incline button must be pushed within 12 seconds. Be sure the area below the machine is clear before lowering the Deck.
Customize the Goal for the Calorie Goal Program The workout goal for the Calorie Goal program can be adjusted. Once changed, the new value will be the default for future Calorie Goal workouts. 1. Push the Calorie Goal button. 2. Push the Increase or Decrease buttons to adjust the displayed calorie goal value. The default Calorie Goal value is 300 calories and is adjusted in 50 calorie increments. 50 calories is the minimum value for a workout, 9950 calories the maximum value. 3.
User Fitness Level Based on Fitness Score 100 80 excellent 60 40 Fitness Score Fitness Score 20 poor 100 excellent 80 60 good high average average 40 low average 20 18-25 poor 26-35 36-45 46-55 Age 56-65 65+ Age Celebrations When a Celebration is earned the Console will make an audible sound, display the name of the achievement, and animate the lights in a certain sequence.
Machine Settings Mode The Machine Settings Mode lets you view the total run hours for the machine and the current versions of the main systems. 1. Hold down the PAUSE/STOP button and Right () button together for 3 seconds while in the Power-Up Mode to access the Machine Settings Mode. Note: Push PAUSE/STOP to exit the Machine Settings Mode and return to the Power-Up Mode screen. 2. The Console displays the TOTAL HOURS for the machine. 3. Push the Right button to go to the next option. 4.
Maintenance 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.
Adjusting the Belt Tension If the walking belt starts to slip during use, it is necessary to adjust the tension. Your treadmill has tension bolts at the rear of the treadmill. 1. Remove the Safety Key and place it in a secure location. When this machine is not in operation, remove the Safety Key and keep out of the reach of children. 2. Make sure that the power switch is turned Off, and the power cord is disconnected. 3.
Lubricating the Walking Belt Your treadmill is equipped with a low maintenance deck and belt system. The Walking Belt is pre-lubricated. Belt friction can affect the function and life of the machine. Lubricate the belt every 3 months or every 25 hours of use, whichever comes first. Even if the treadmill is not in use, silicone will dissipate and the belt will dry out. For the best results, lubricate the deck periodically with a silicone lubricant using the following instructions: 1.
Replace Batteries in Chest Strap The heart rate (HR) chest strap uses a CR2032 battery. Do not perform this procedure outdoors or in moist or wet locations. 1. Using a coin, loosen the slotted cover on the battery bay. Remove the cover and battery. 2. When replacing the battery, insert it in the battery bay with the + symbol facing up. CR2032 + Note: T he chest strap uses CR2032 size batteries. 3. Reinstall the cover on the strap. 4. Discard the old battery.
Maintenance Parts Left Upper Junction Cover Console Assembly Heart Rate Chest Strap Left Junction Cover End Cap Right Upper Junction Cover Side Handlebar, Left Left Lower Junction Cover Left Junction Cover End Cap Safety Key Side Handlebar, Right Right Lower Junction Cover Crossbar Tray Crossbar Power Cord Left Upright Left Base Shroud Right Upright Right Base Shroud Base Assembly 53 Assembly / Owner’s Manual
Maintenance Parts (Base Assembly) Motor Cover Side Foot Platform Motor Control Board Cover Deck Cushioner Transport Wheel A/C Inlet Power Switch Fuse Incline Motor Drive Belt Drive Motor Motor Cover Walking Belt Walking Belt Adjustment Screw Deck Lift Shock Assembly Rear Roller Cover Rear Roller Transport Handle Base Support 54 Assembly / Owner’s Manual Leveler
Troubleshooting Condition/Problem No display/partial display/unit will not turn on Things to Check Solution Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet. Test the outlet with a known functioning device such as a lamp. Check connection at front of unit Connection should be secure and undamaged. Replace power cord or connection at unit if either are damaged. Check data cable integrity All wires in cable should be intact.
Condition/Problem Console shuts off (enters sleep mode) while in use Things to Check Solution Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet. Test the outlet with a known functioning device such as a lamp. Check connection at front of unit Connection should be secure and undamaged. Replace power cord or connection 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.
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 Power-Up Mode 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.
Bowflex™ Body Weight Loss Guide Introduction and Overview Welcome to the Bowflex™ Body Weight Loss Guide. This guide is designed to be used with your Bowflex™ 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.
– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example: • Turkey for tuna • Any fish 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.
Here’s an overview of what an ideal day looks like: (See Portion Size Guide for proper serving sizes) Breakfast Snack #1 smart rich carbs carb protein fruit smart carb protein veggies protein/fat Snack #2 Lunch smart carb protein healthy fat smart carb veggies Dinner smart carb protein healthy fat veggies 60 Assembly / Owner’s Manual protein
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 Muffin Cook egg/s. Toast bread and top with 1 slice of cheese, 1 slice of ham, and tomato. Tomato English muffin or sandwich thin Egg, ham, and cheese Yogurt Power Parfait Top yogurt with fruit.
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.Bowflex.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 recommended to limit small splurges to 3-4 times per week. Use the approach that works best for you.
Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 2 eggs 5oz chicken, fish, lean meat, or tofu 2/3 cup beans or lentils* 1 cup greek yogurt* 1.5oz cheese* 1 egg 3oz chicken, fish, or lean meat 1/2 cup beans or lentils* 1/2 cup greek yogurt* 1.
Grocery List BREAD & GRAINS 100% whole wheat bread Sprouted grain breads Light or whole wheat english muffins Sandwich or bagel thins Corn or low-carb whole wheat tortillas High-fiber wraps Plain oats: 1 minute or old fashioned Whole grains: brown rice, bulgar, barley, quinoa, couscous Tips: Look for 100% whole wheat as the first ingredient. Look for 4g of fiber per slice or 5g per 2 slices of light or diet bread. Aim for bread with less than 100 calories per slice.
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 expected.
Assembly / Owner’s Manual
( if purchased in US/Canada ) Warranty 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.
™ ™ EN 8019036.101518.
