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Bowflex 7 Series - page 1
Bowflex ® 3, 5 & 7 Series T readmills Owner's Manual ...
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Bowflex 7 Series - page 2
Console Motor Cov er Moto r Lev er Release Bowflex T readmills Parts Reference Guide 2 T readmills Parts Reference Guide ...
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Bowflex 7 Series - page 3
This symbol appears throughout this manual to alert you to important safety precautions. It is imperative that you pay close attention to the instructions that accompany these symbols. W ARNING A TTENTION DANGER Prefac e Congratulations! Y ou’ve just taken a big step towards improving your health and fitness. Y our new Bowflex ® treadmill will h ...
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Bowflex 7 Series - page 4
T a b l e o f C o nt e nts P r e f a c e 3 T able of Contents 4 Impor tant Safet y Precauti ons 5 Grounding Instructions 5 Emergency Stop Procedures 7 Normal Stop Procedures 7 Using Y our Bow fl e x ® T readmill 8 Get ting Star ted 8 Going Forward 8 How Often Should Y ou Exercise? 8 Suggested Workouts 8 What to Wear 9 Stretching 9 Using Y our Hea ...
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Bowflex 7 Series - page 5
Im por t an t Saf e t y P recau tions 1 . Please read, understand and c arefully follow all warnin gs, instr uctions and proce dures on the treadmill and in the owner ’ s manual before using this treadmill. 2. Plug the power co rd of the treadmill directly into a dedic ated grounded circ uit carr y ing 1 5 amps ( 1 10 V olt model) or 7 amps (22 0 ...
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Bowflex 7 Series - page 6
increase in speed due to an elec tronics failure or the spee d being inadver tently increased, the t readmill will come to a sudden stop when the pull pin is disengaged f rom the console. 1 0. Never star t the treadmill while you are standing on t he walking belt. Af ter turning t he power on and adjusting the speed co ntrol, there ma y be a pause ...
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Bowflex 7 Series - page 7
Emergency Stop Pr ocedures Y our treadmill is equipped w ith a SAFET Y K EY that c an protect you from serious injur y . The safety key uses a magnetic ke y to hold it in the proper position. Inser t the safet y k ey fully into the safety ke yhole. ALW A YS CL IP THE SAFETY KE Y CL IP TO Y OUR CLOTHING DURING Y OUR WORK OUT . UNLESS THE RE IS A N E ...
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Bowflex 7 Series - page 8
Usin g Y our Bow fl ex ® Tr e a d m i l l Gettin g S tarted Prior to beginning any ex ercise program, obtain a physical exam from your ph ysician or healthc are professional. If at an y time during exercise you feel fain t, diz zy or shor t of breath, or experience c hest pain, stop e x ercising immediately! If t he condit ion persists, you shoul ...
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Bowflex 7 Series - page 9
The C alorie Burner • This intense workout helps you burn more calor ies. • Warm up for 5 minutes at 2.5 or 3 M PH. • Increase 0. 2 MPH ever y 2 minutes until you find a challenging pac e that you can maintain for 45 minutes. • T o b oo s t y o u r w or ko ut , w al k f or th e d ur at io n o f a n h ou r lo ng T V sh ow . • Increase the ...
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Bowflex 7 Series - page 10
Using Y our Hear t Rat e Monitor T ouch Hear t Rate T ouch hear t rate gr ip enables you to monitor your pulse be fore , during and af ter your workout. Y our hear t rate will read out on your console’ s display . NO TE: If yo u are new to us ing a t readm ill, ste p of f the wa lkin g belt onto t he sid e rails t o use th e touc h hear t ra te f ...
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Bowflex 7 Series - page 11
Chest Strap T ransmitter Batter y Replacement If your chest transmitter requires batteries, follow these instructions for replacement. The battery in your chest strap can be replaced with a 3 V olt DC Lithium cell battery . 1 . Remov e t he four screws from the bat tery do or located on the rear of the t ransmitter . 2. Remov e the bat tery do or a ...
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Bowflex 7 Series - page 12
How to Oper at e Y our Bow fl ex ® Tr e a d m i l l Before star ting, straddle the belt and st and on the side rails. Do not stand on t he walking belt while star ting or stopping the treadmill. Inser t the safet y pull pin and att ach the safety pull rope to your c lothes. If you are a new user , stay at a slow speed and hold onto the hand rails ...
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Bowflex 7 Series - page 13
P2- Cardio , P3 - Running, P4 - F at Burn, P5 - Speed I nte r val, P6 - Hill Inter val 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). 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 ...
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Bowflex 7 Series - page 14
7. “ENTER HEART RA TE TEST ZONE” will scroll across display and suggested heart rate (calculated from entered age) will fl ash 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 ST ART” will scroll across display prompting the user to ...
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Bowflex 7 Series - page 15
P9 - Calorie Goal P rogram 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). 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 las ...
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Bowflex 7 Series - page 16
P11 - F at Burn Hear t Rate Control P rogram 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P1 1 Fat Burn Heart Rate Program. Press ENTER. 4. “ENTER WORKOUT TIME” will scroll across display an ...
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Bowflex 7 Series - page 17
Pr ograms 7-16 for 7 Series T readmill P7 - Pr ogram, 5K Run 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P7 5K Run. Press ENTER. 4. “PRESS ST ART” will scroll across display prompting you t ...
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Bowflex 7 Series - page 18
F itness R ating Norms ( VO2max) AGE 20 – 29 30 – 39 40 – 49 50 – 59 60 + Men High 51.4 + 50.4 + 48.2 + 45.3 + 42.5 + Good 51.3 – 46.8 50.3 – 44.6 48.1 – 41.8 45.2 – 38.5 42.4 – 35.3 Average 46.7 – 42.5 44.5 – 41.0 41.7 – 38.1 38.4 – 35.2 35.2 – 31.8 Fair 42.4 – 39.5 40.9 – 37.4 38.0 – 35.1 35.1 – 32.3 31.7 – 2 ...
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Bowflex 7 Series - page 19
P10 - Calorie Goal P rogram 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). 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 l ...
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Bowflex 7 Series - page 20
P12 - F at Burn Hear t Rate Control P rogram 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). 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 ...
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Bowflex 7 Series - page 21
10. “PRESS ST ART” will scroll across display prompting the user to begin workout. 1 1. Press ST ART/P AUSE to start workout; the program will begin in the W arm-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 T ...
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Bowflex 7 Series - page 22
Custom U ser Programs P15 - User Defi ned 1 & P16 - User Defi ned 2 1. Press POWER; “ENTER WEIGHT” will scroll across display . 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select the User Programs P15 or P16. Press ENTER. 4. “ENTER WORKOUT TIME” will ...
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Bowflex 7 Series - page 23
Bowfl ex ® 7 Series Console 23 Understanding Y our T readmill Features ...
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Bowflex 7 Series - page 24
Bowfl ex ® 5 Series Console 24 Understanding Y our T readmill Features ...
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Bowflex 7 Series - page 25
Under s tanding Y our T r eadmil l F eat ures Time T ime is displayed in the format 00:00. T ime represents total time if time is counting up, or remaining time if time is counting down. (T ime 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 P ace is di sp la ye d i n ...
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Bowflex 7 Series - page 26
Elevation Gain Elev ation gain represents t he total vert ical distanc e travel ed during the wor k out session (in feet or meters ) based on distanc e and incline. Average Speed Average Speed represents the average walking/jogging/running speed during the workout session (in mph or kph) based on distance traveled and elapsed time. Average Hear t R ...
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Bowflex 7 Series - page 27
F olding, T ranspor ting & Unfolding y our T readmill This treadmill has a folding mechanism ; you must stop operation while folding an d transp or ting. Mak e sure the power is of f and the power cord is removed and unpluged before folding and transpor ting t he treadmill. T o fo ld the tre admi ll : 1 . Stop the T readmill belt. 2. Br ing Ele ...
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Bowflex 7 Series - page 28
Con version T o Metric In order t o conver t to miles or kilome ter s, do the f ol lowing : 1 . Pres s and hold the Enter/Co ol down button for 3 sec onds while in sleep mode. 2. The beeper will sound onc e and the cur rent units (Eng) will be shown in the left display . 3. C ontinue holding the Enter/C ool down but ton. After 3 sec onds, the new u ...
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Bowflex 7 Series - page 29
Keys Enter / Cool down Y ou may enter the Cool-Down mode at any time during the workout session. When you press the Enter/Cool down key , the treadmill will exit the current program and the incline will return to zero. Speed Keypad 0 - 9 ( Bow flex ® 3 , 5 & 7 Series) The Speed Keypad 0-9 is a multi-function keypad. During program setup, the S ...
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Bowflex 7 Series - page 30
T a ki n g C a re of Y o ur T r ea dm i l l Just like changing the oil in your car or replacing a fi lter 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. W alk ing Belt T ension As walking belts tend to stretch slightly with use, the walkin ...
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Bowflex 7 Series - page 31
General Cleaning ALWA Y S UNPLUG THE TREADMILL FROM THE ELECTRICAL OUTLET BEFORE CLEANING, LUBRICA TING, OR SERVICING THE UNIT . W ARNING A TTENTION DANGER 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 eithe ...
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Bowflex 7 Series - page 32
W alk ing Belt and Deck L ubrication This treadmill is equipped with a pre-lubricated deck and belt system. The deck and belt friction may af fect 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 servi ...
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Bowflex 7 Series - page 33
T roubleshooting Guide PR OBLEM CA USE CORRECT ION T readmill will not star t Not plugged in Plug into three prong grounded outlet. Safety pull pin not inser ted. Inser t safety pull pin. T readmill circuit breaker trippe d. Reset circuit breaker . Ele vation not accurate Out of calibration. Recalibrate unit. Speed not accurate Out of c alibration. ...
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Bowflex 7 Series - page 34
War r a n t y All Bowfl ex ® exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship by The Nautilus Group, Inc. W arranty coverage is valid to the original purchaser only and proof of purchase will be required. Any product sold or placed in an application not recommended will void any warranty ...
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Bowflex 7 Series - page 35
W arranties or incidental or consequential damages, so the preceding limitations and exclusions may not apply to you. Pr ocedures W arranty service will be performed by The Nautilus Group, Inc. or an authorized Bowfl ex ® Fitness Dealer . The original purchaser must provide proof of purchase. Service calls and/or transportation to and from the Au ...
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Bowflex 7 Series - page 36
T he Nautilus Group, Inc. 1886 Prairie W ay Louisville, Colorado 80027 1-800-864-1270 www .nautilus.com ...
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