Bowflex TC10 Bedienungshandbuch

Manual en Español Latino Americano: http://support.nautilus.comOwner’s Manual

10FeaturesStart buttonStop buttonTime display /weight valueSpeed displayCalorie /Distance displayG.O. Coach™ displayIncrease buttonDecrease buttonStar

11Push to pause a workout, exit the Console Service/ Setup mode, or end a paused workout.Time display / weight value Counts in minutes and seconds the

12for 2 seconds to access the Weight value in Idle mode.Hydraulic Setting CylindersYour TreadClimber® machine uses Hydraulic Cylinders to absorb your

13Featuresmovement. The closer the dial is set to the MAX setting, the more the Treadle will travel. This results in a more intense workout.Begin with

14Fitness BasicsFrequencyTo maintain good health, lose weight and improve your cardiovascular endurance, use the TreadClimber® fi tness machine a minim

15Warm-Up *Before you use your TreadClimber® fi tness machine, consider doing these dynamic warm-up stretches, which will help prepare your body for th

16Dynamic TwistStand with the feet shoulder-width apart. Bend the elbows; hold the arms out to the sides. Twist the upper body to one side and then th

17WorkoutsFollow these guidelines to ease yourself into a weekly exercise regimen. Use your judgment and/or the advice of your physician or health car

18Workout ScheduleHere is a beginner, intermediate and advanced sample workout schedule. With each of these sample workout schedules, do not move on

19Workout LogUse this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals. Date Cylinder S

2Welcome to TreadClimber ® by Bowflex ®!Important Safety Instructions ... 3Safety Warning Labels and Serial Number...

20Cool-Down *When you are done using your TreadClimber® fi tness machine, consider doing these relaxing stretches, which will help your body recover fr

21Seated TwistSit on the fl oor and extend the legs straight out in front of the body with the knees slightly bent. Place one hand on the fl oor behind

22Before You StartConsult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short

237. Select your workout mode (G.O. Coach™ Workout Mode or Manual TreadClimber® Mode).Note: If you are not the main user of this machine, be sure the

24Push the START button to start (wake up) the Console.G.O. Coach™ Workout ModeThe G.O. Coach™ Workout mode provides one user a weekly, goal oriented

25Manual TreadClimber® ModeThe Manual TreadClimber® Mode allows the machine to be used without affecting the G.O. Coach™ weekly goal. Manual Mode lets

26Note: Be sure to read the “Before You Start” section of your manual.Program Your WeightThe weight values for the G.O. Coach™ user and the Manual Wor

27Console Service / Setup ModeThe Console has a Service / Setup Mode. Some options in the Service / Setup Mode can be adjusted to your preferences, bu

28Moving Your MachineThe TreadClimber® fi tness machine weighs approximately 158 lbs (71.8 kg) when fully assembled and requires caution when being mov

29Machine MatThe Bowfl ex® TreadClimber® Machine Mat is an optional accessory that helps keep your workout area clear and adds a layer of protection to

3This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey t

30Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is required to do the necessary tasks.Equ

31Walking Belt and Deck LubricationThe TreadClimber® machine is equipped with a low maintenance deck and belt system. Belt friction can affect the fun

325. Switch on your machine and start the belts at the slowest speed. Let the belts operate for approximately 15 seconds.6. Switch off your machine.

33Adjustments can be made at the Front Roller of each Treadle.Adjusting the Walking Belts – While operating the machine, notice where the belts run on

34this procedure to apply an anti-static spray to them to reduce the static electric charges.Wait a minimum of 60 minutes after the last workout befor

35increase the tension. 8. Plug in the machine and turn on the power.9. Inspect the walking belt alignment and tension before using the machine. Refer

36Maintenance Parts MaintenanceCylindersPower CordSafety KeyRear CoverTreadle AssemblyRight UprightLeft UprightRear StepConsole / Handlebar AssemblyBa

37Maintenance Parts (Treadle Assembly)MaintenanceMaintenance Parts (Treadle Assembly)Walking BeltAdjustment ScrewSide Foot Support PlatformFront Rolle

38Condition/Problem Things to Check SolutionUnit will not power up/turn on/start Outlet Make sure outlet is functioning correctly. Verify this by plug

39Condition/Problem Things to Check SolutionBelts stop turning while in use Safety key Plug Safety Key into Console (See Safety Key (Emergency Stop Pr

4• This machine is for home use only.• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other object

40Bowflex® Body Weight Loss GuideIntroduction and Overview Welcome to the Bowfl ex® Body Weight Loss Guide. This guide is designed to be used with your

41Bowflex® Body Weight Loss GuideHow to Use this Guide• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the

42Meal Plan Overview The female meal plan provides about 1400 calories, and the male plan provides about 1600 calories, of high quality nutrition to n

43proteinveggiesrich carbssmartcarbprotein/fatBreakfastLunchDinnerSnack #1Snack #2fruitsmartcarbproteinhealthy fatsmartcarbproteinveggiessmartcarbprot

44Breakfast Options Fruit Smart Carb Protein/FatFruit and Nut Oatmeal Cook plain oats in water. Top with fruit, nuts, milk, cinnamon, and honey.Berri

45Snack OptionsSmart Carb Protein1 medium apple 10-15 almondsBaby carrots 2 tbsp hummus1 serving of crackers* 1 string cheeseEnergy or protein bar wit

46Portion Size GuideEach of the items listed are for one serving MALE FEMALEPROTEIN2 eggs5oz chicken, fi sh, lean meat, or tofu 2/3 cup beans o

471 medium potato= computer mouse1 medium piece of fruit = tennis ball1 -1/2 oz cheese = 3 diceGrocery ListBREAD & GRAINS100% whole wheat breadSpr

48DAIRY & DAIRY ALTERNATIVESPlain non-fat greek yogurtKefi r (yogurt like drink)Organic low-fat milkEnriched almond or soy milkCheese: feta, parmes

49Keep It GoingTips for continued weight loss and maintaining changes• Keep weighing yourself weekly, even after you’ve reached your goal weight• Co

5Safety Warning Labels and Serial Number002-2268-Moving parts can crush and cut.-Keep guards in place.-Lock out power before servicing.9.••* on insi

51We want you to know that your TreadClimber® machine is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% sat

003-3769.010114.DNautilus® Bowex®Schwinn®Universal®

6Grounding InstructionsThis product must be electrically grounded. If a malfunction occurs, correct grounding decreases the risk of electric shock. Th

7Emergency Stop Procedure ( Safety Key Port ) The TreadClimber® machine is equipped with a Safety Key that can prevent serious injury, as well as prev

8SpecificationsMaximum User Weight: 300 lbs (136 kgs)Power Requirements: Operational Voltage: 120VAC 60 Hz Operating Current: 10A maxRegulato

9FeaturesWalking Belt GuideSafety Key PortSmart phone / MP3 player holderConsoleBottle HolderHandlebarsWorkout CylinderWalking Belt Adjustment BoltTre