Bowflex Treadmill 22 Assembly & Owners Manual
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Bowflex Treadmill 22 Assembly & Owners Manual

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Treadmill 22
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ASSEMBLY / OWNER'S MANUAL

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Summary of Contents for Bowflex Treadmill 22

  • Page 1 ™ ™ Treadmill 22 / Treadmill 56 ASSEMBLY / OWNER’S MANUAL...

  • Page 2: Table Of Contents

    Welcome to the Bowflex™ Treadmill 22 / Treadmill 56 machine! Yours in Health, Table of Contents Important Safety Instructions ......... 3 Operations ............47 Safety Warning Labels and Serial Number..... 5 Initial Console Set-Up .......... 47 Grounding Instructions ........... 6 Getting Started ............

  • Page 3: Important Safety Instructions

    IMPORTANT SAFETY INSTRUCTIONS WARNING • Keep bystanders and children away from the product you are assembling at all times. • Do not connect power supply to the machine until instructed to do so. • • information. • • • • Do not assemble this machine outdoors or in a wet or moist location. •...
  • Page 4 Important Safety Instructions • Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children. • Not intended for use by anyone under 14 years of age. •...

  • Page 5: Safety Warning Labels And Serial Number

    • 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. • • Children should be supervised to ensure that they do not play with the appliance. •...

  • Page 6: Grounding Instructions

    Grounding Instructions plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. screw must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used, it must be held in place by a metal screw.

  • Page 7: Emergency Stop Procedure

    Emergency Stop Procedure connected to the Console correctly. Assembly / Owner’s Manual...
  • Page 8 Specifications / Before Assembly Power Requirements: 120V 220V 177.7 cm (70”) Maximum User Weight: Total Surface Area (footprint) of equipment: 21688 cm Maximum Inclined Deck Height: 46.2 cm (18.2 inches) 215.8 cm 100.5 cm Machine Weight: (85”) (39.6”) Sound Emission: Less than 70 db average without load. Noise emission under load is higher than without load.

  • Page 9: Parts

    Parts Item Description Item Description Console Rear Cover Upright Support, Right Safety Key Console Mast Power Cord Pivot Cover, Left Crossbar Upright Support, Left Upright, Left Upright, Right Pivot Cover, Right Assembly / Owner’s Manual...
  • Page 10 Hardware / Tools / Assembly Hardware Item Description Item Description Note: after the proper assembly of your machine. Tools Included WARNING the appropriate work space. Assembly / Owner’s Manual...
  • Page 11 1. Attach the Uprights to the Base Assembly, and then Connect the Cables from the Base Assembly to the Right Upright Note: Do not crimp cables. Do not fully tighten Hardware until instructed. Assembly / Owner’s Manual...
  • Page 12 2. Attach the Crossbar and Pivot Shrouds to the Frame Assembly Note: Do not crimp cables. Do not fully tighten the Crossbar hardware until instructed. R ”) decal has been applied to the right side of the Crossbar to assist with assembly. Assembly / Owner’s Manual...
  • Page 13 3. Attach the Console Base Assembly and Connect the Cables Note: Hardware until instructed. Assembly / Owner’s Manual...
  • Page 14 4. Attach the Upright Supports to the Frame Assembly, and Fully Tighten All Hardware Note: Loosely install hardware (*** ***), (**), and (* fully tighten all Hardware from previous steps. Assembly / Owner’s Manual...
  • Page 15 5. Route the Cables through the Console Mast, and then Attach the Console Mast to the Frame Assembly Note: Do not crimp the Cables. Assembly / Owner’s Manual...
  • Page 16 6. Remove the Console Rear Cover and then the Hardware from the Console Assembly NOTICE: Do not cut or crimp the Cables. * Hardware is not supplied on the Hardware Card. Assembly / Owner’s Manual...
  • Page 17 7. Route the Console Cables and Attach the Console Assembly NOTICE: connect the cable connectors. * Hardware is not supplied on the Hardware Card. a. Place the Console onto the Console Mast and route the Cables through and out of the Console Mast the Console Mast.
  • Page 18 7. Route the Console Cables and Attach the Console Assembly (continued) c. Connect the Cables. d. Gently slide each of the Connectors and their Cables down 1. White Connector Note: Push the Connectors into the Console Mast until loose. Assembly / Owner’s Manual...
  • Page 19 8. Attach the Side Handlebars and Connect the Cables Note: Assembly / Owner’s Manual...
  • Page 20 9. Connect the Cables and Insert the Upper Handlebars Note: have been applied to these parts to assist with assembly. Assembly / Owner’s Manual...
  • Page 21 10. Attach the Base Shrouds and Outer Junction Covers to the Frame Assembly Note: Assembly / Owner’s Manual...
  • Page 22 11. Attach the Inner Junction Covers to the Frame Assembly Assembly / Owner’s Manual...
  • Page 23 12. Attach the Crossbar Tray to the Frame Assembly Assembly / Owner’s Manual...
  • Page 24 13. Attach the Console Rear Cover to the Frame Assembly Assembly / Owner’s Manual...
  • Page 25 14. Connect the Power Cord and Safety Key to the Frame Assembly Note: When ready to operate the machine, be sure to turn on the power with the Power Switch. Assembly / Owner’s Manual...
  • Page 26 15. Set Up Your Machine a. With the machine plugged into a functioning wall outlet, the machine will start up and the red Status LED will activate. Note: Note: Representative or your local distributor immediately for further assistance. nect. CONNECT now ready for use.

  • Page 27: Moving Your Machine

    Adjustments Moving and Storing the Machine Note: workout. 2. Remove the Safety Key and place it in a secure location. 4. You must fold the treadmill before you move it. Never move the treadmill if it is not folded. folded position. Assembly / Owner’s Manual...
  • Page 28 sembly. Grasping the Side Handrail, carefully pivot the treadmill rearward until it is the treadmill in the balanced position. 9. Grasping the Side Handrail and the front of the Upright, safely roll the treadmill to the desired location. NOTICE: Move the machine carefully so that it does not hit other ob- or the area around the machine.

  • Page 29: Unfolding The Machine

    Unfolding the Machine Assembly / Owner’s Manual...

  • Page 30: Leveling Your Machine

    Leveling the Machine can occur. Treadmill Belt temperature and humidity of the environment where the treadmill is placed. Assembly / Owner’s Manual...

  • Page 31: Features

    Features Upper Handlebar Contact Heart Rate (CHR) Sensors Media Shelf Speed Controls Side Handlebar Emergency Safety Key Port Incline Controls ® Upright Upright Support Motor Cover Side Foot Support Rails Power Switch Power Inlet Leveler Fuse Lift Handle Dampener WARNING Assembly / Owner’s Manual...

  • Page 32: Console

    Console Console Display sliders PROFILE Status LED Note: tab. Console Display Note: JUST FOR YOU tab Assembly / Owner’s Manual...
  • Page 33 Note: PROGRAMS tab programs. Note: EXPLORE THE WORLD™ tab Note: VIDEOS tab FAVORITES tab LEARN tab Recommended Workouts Note: WORKOUTS JOURNAL Assembly / Owner’s Manual...
  • Page 34 Incline Control buttons Speed Control buttons Pre-Set Speed buttons Pre-Set Incline buttons Fan button STOP/PAUSE PROFILE Status LED Incline Control buttons + and - and Note: Pre-Set Incline buttons Speed Control buttons + and - and Pre-Set Speed buttons START button Assembly / Owner’s Manual...
  • Page 35 Fan button Controls 4-speed fan (off, low, medium, high). STOP/PAUSE button meter Performance. Interval Time Maximum Burn Rate marker Burn Rate Target range Note: Assembly / Owner’s Manual...
  • Page 36 Metrics Bar Incline Note: Time Interval Distance Calories Burn Rate Heart Rate shown as solid. Speed Pace (Average) Speed and Incline Level Controls Assembly / Owner’s Manual...
  • Page 37 (Optional) Note: For a complete list of supported devices, membership*. USB Charging operate the Device and charge it at the same time. Bluetooth Heart Rate Monitor Enabled ® Heart Rate (HR) Monitor. Follow the instructions provided with your ® HR monitor. ®...
  • Page 38 Heart ® Rate Device icon will be displayed along with your heart rate. Note: Bluetooth Audio (in or out) ® ® headphones). ® ® Note: audio can only be streamed in one direction (in or out) at a time. ® Contact Heart Rate Sensors signals, your initial pulse rate will be shown.
  • Page 39 you maintain your target heart rate, the more fat your body will burn. Fat-Burning Target Heart Rate higher or lower. Consult your physician for your individual target heart rate zone. Note: Assembly / Owner’s Manual...
  • Page 40 Fitness Basics Frequency If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 30 minutes of continuous exer- Consistency Apparel • • • Warm-Up * Full-Body Flexibility, 2nd Edition Assembly / Owner’s Manual...
  • Page 41 toward the chest. Place the hands around the shin and pull quence 10 or 20 times. Repeat the stretch with the other leg. Stand with the feet together. Raise the heel of one foot toward the gluteals. Release the stretch by putting the foot on 10 or 20 times.
  • Page 42 arms at the sides of the body. Reach with one hand above the head and lean over to the opposite side. Release the other hand to the opposite side. Use the other arm to support the body weight on the thigh, if necessary. Each repetition Workouts Steady State workouts Interval Training workouts...
  • Page 43 Workout Schedule Week 1 Week 2 Week 3 Week 5 Workout 1 Steady State Steady State Steady State Workout 2 Steady State Steady State Steady State Steady State Workout 3 Steady State Steady State Steady State Intermediate Week 1 Week 2 Week 3 Week 5 Workout 1...
  • Page 44 Date Distance Time Calories Speed Incline Assembly / Owner’s Manual...
  • Page 45 Cool-Down * 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 not round the spine. same-side hand, then pull the heel toward the gluteals. Hold the stretch for 10 to 30 seconds.
  • Page 46 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 straight. Release the stretch by lifting the heel as high as comfortably possible. Each repetition of the sequence should sequence 10 or 20 times.

  • Page 47: Operations

    Operations Initial Console Set-Up With the machine plugged into a functioning wall outlet, the machine will start up and the red Status LED will activate. Note: Note: Representative or your local distributor immediately for further assistance. Note: You can go to the Learn tab for more information about your options. Getting Started Note: Heart Rate Monitor, follow the instructions to properly operate it.
  • Page 48 cord to your clothing. • Examine the Safety Key and be sure it is connected to the Console correctly. Note: ” ). program. Note: Note: Power Up Mode / Just For You Tab Power-Up Changing Incline Levels Note: Assembly / Owner’s Manual...

  • Page 49: Pausing Or Stopping

    Changing the Walking Belt Speed Decrease buttons on the right Upper or Side Handlebars. Pausing or Stopping a Workout Note: Note: may try to install updates when restarted. 2. Flip the power switch to off. 3. Unplug the power cord from the machine. power cord from the wall outlet and machine power input.

  • Page 50: Maintenance

    Maintenance machine. Place the power cord in a secure location. cloth to wipe your machine and Console free of moisture. Note: Note: Do not use petroleum based products. or after 20 hours: Silicone lubricant is not intended for human consumption. Keep out of reach of children. Store in a safe place.
  • Page 51 Adjusting the Belt Tension Remove the Safety Key and place it in a secure location. power cord is disconnected. Remove the Plugs from the Rear Covers to expose the other bolt. belt. From the belt’s midpoint, a correctly tensioned belt the distance is more than an inch, the belt is loose.
  • Page 52 Lubricating the Walking Belt Unplug the treadmill fully from the wall outlet, and remove the power cord from the machine. below the belt is desired. NOTICE: as this could seriously impact performance. We can ® • 100% pure silicone, available at most hardware and auto parts stores. ®...

  • Page 53: Maintenance Parts

    Maintenance Parts Console Mast Upper Handlebar, Right Console Rear Cover Side Handlebar, Right Upper Handlebar, Left Right Upright Crossbar Side Handlebar, Left Left Upright Safety Key Power Cord Assembly / Owner’s Manual...
  • Page 54 Maintenance Parts (Base Assembly) Side Foot Platform Motor Cover Power Switch Incline Fuse Drive Motor Motor Cover Rear Roller Cover Leveler Rear Roller Assembly / Owner’s Manual...
  • Page 55 Troubleshooting Condition/Problem Solution Console in sleep mode Power Switch Power Cord damaged. Connection should be secure and undamaged. Unplug connector and nect power to machine for 30 seconds, and then reconnect it. connector should line up and snap into place. cable.
  • Page 56 Machine leveling machine in this manual. alignment Motor sounds strained to the belt lubrication procedure in this manual. when in use Plug Safety Key into Console. (See Emergency Stop Procedure in the Important Safety Instructions section.) Motor overload Unit may be overloaded and draw too much current, which causes power to turn off to protect motor.
  • Page 57 Bowflex™ Body Weight Loss Guide Introduction and Overview • Lose weight and get lean • Improve your health and wellness • Increase your energy and vitality mation and should be used for reference onl • • Balance success. • – Getting about the same number of calories each day is important for your metabolism and your mindset. If you overdo it one Results &...
  • Page 58 • • • • • and sometimes it will pass. • Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example, needs in order to gain muscle and strength. •...
  • Page 59 (See Portion Size Guide for proper serving sizes) Breakfast Snack #1 smart fruit rich protein carb carbs smart protein carb veggies protein/fat Lunch Snack #2 smart protein carb smart protein carb Dinner smart protein carb Assembly / Owner’s Manual...
  • Page 60 Breakfast Options Smart Carb Plain oats Egg, ham, and cheese bread and top with 1 slice of cheese, 1 slice of ham, and tomato. Chopped fruit of your choice Oats, wheat germ, and ground nuts of nuts, 2-3 tbsp wheat germ, or cinnamon.
  • Page 61 Snack Options Smart Carb Protein 1 medium apple 10-15 almonds 2 tbsp hummus 1 string cheese Optional Treats • ½ cup lowfat ice cream • • 4oz of wine or 12oz light beer • 3 cups of air-popped or light popcorn Sample 3 Day Plan Breakfast Power yogurt parfait...
  • Page 62 Portion Size Guide Each of the items listed are for one serving MALE FEMALE 1 cup = baseball 2 eggs 1 egg 1/2 cup = lightbulb 1 oz or 2 tbsp = golf ball quinoa, pasta 1 medium sweet or regular potato regular potato 2 corn tortillas 2 corn tortillas...
  • Page 63 Grocery List 100% whole wheat bread Sprouted grain breads less than 100 calories per slice. Sandwich or bagel thins Corn or low-carb whole wheat tortillas Energy bars Edamame in the pod Hummus energy bars with less than 200 calories and 20g of sugar and at least 3g and 4g or less of fat per serving.
  • Page 64 Keep It Going • , even after you’ve reached your goal weight • • Prepare for plateaus. • Once you’ve reached your goal weight, you can increase your calories 100-200 per day as long as your activity level stays the same •...
  • Page 65 Assembly / Owner’s Manual...
  • Page 66 Assembly / Owner’s Manual...

  • Page 67: Warranty

    Warranty Warranty ( if purchased in US/Canada ) 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.
  • Page 68 ™ ™ ™ ™ ™ 8025060.031521.C...

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