Bowflex Max Trainer M3 User Manual

ASSEMBLY / OWNER’S MANUAL
OWNER’S / ASSEMBLY MANUAL
M3
OWNER’S / ASSEMBLY MANUAL
Manual en Español
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Bowflex Max Trainer M3 Specifications

General

Component video (YPbPr/YCbCr) in	-
Color depth	- bit
Display viewable area (HxV)	- mm
Product color	Black, Red
Maximum user weight	136 kg
Variable resistance	Yes
Mobile device compatibility	Tablet
Number of resistance levels	8

Weight and Dimensions

Depth	660.4 mm
Width	1244.6 mm
Height	1625.6 mm

Summary

Important Safety Instructions

Safety Warnings and Compliance

Safety Warning Labels

Identifies safety labels and serial number location on the machine.

FCC Compliance

Details FCC rules and interference guidelines for the equipment.

Specifications and Assembly Preparation

Product Specifications

Lists product dimensions, weight limits, and power requirements.

Before Assembly Tips

Provides essential tips and preparation for machine assembly.

Parts Identification

Hardware and Tools

Hardware Components

Lists all necessary hardware with quantities and descriptions.

Tools for Assembly

Specifies tools required and not included for assembly.

Assembly Instructions

Step 1: Rail and Stabilizer Assembly

Attaching the rail and stabilizer assemblies to the main frame.

Step 2: Frame Lifting and Stabilizer Attachment

Lifting the frame and attaching it to the stabilizer assembly.

Step 3: Shroud and Cap Installation

Installing rear shrouds and caps to the frame assembly.

Step 4: Leg Attachment

Connecting the machine's legs to the frame assembly.

Pedals and Foot Pads

Step 5: Pedal Attachment

Attaching the pedals to the frame assembly.

Step 6: Foot Pad Connection

Connecting the foot pads and foot pad inserts.

Handlebars and Shifter Assembly

Step 7: Upper Handlebar Attachment

Attaching the upper handlebars to the frame assembly.

Step 8: Static Handlebar Connection

Connecting the static handlebar assembly to the frame.

Step 9: Shifter and Grip Installation

Attaching the shifter assembly and grip to the handlebar.

Final Assembly and Inspection

Step 10: AC Adapter Connection

Connecting the AC adapter to the frame assembly.

Step 11: Final Inspection

Ensuring all hardware is tight and components are properly assembled.

Machine Adjustments

Moving the Machine

Instructions for safely transporting the fitness machine.

Leveling the Machine

Guide for adjusting levelers to ensure stability on uneven surfaces.

Product Features Overview

Console Features and Display

Display Metrics Explained

Details Burn Rate, Target Range, Calories, and LCD data.

Time and Total Time Displays

Explains the different time display modes on the console.

Console Functions and Controls

User Profile and Data

Manages user profiles, RPM, heart rate, burn rate, and level.

Keypad Functions

Describes the function of each button on the console keypad.

Resistance Level Shifter

Operation of the shifter to adjust workout resistance.

Heart Rate Monitoring

Remote Heart Rate Monitor

Using a chest strap for telemetry heart rate monitoring.

Chest Strap Usage

Proper steps for wearing and maintaining the heart rate chest strap.

Heart Rate Calculations

Fitness Basics and Guidance

Exercise Frequency and Consistency

Recommendations for workout frequency and maintaining consistency.

Appropriate Apparel

Guidelines on suitable clothing and footwear for exercise.

Warm-Up Stretches

Dynamic Knee Hugs and Bends

Dynamic stretches to prepare the body before workouts.

Dynamic Knee Kicks and Twists

Dynamic stretches for legs and torso rotation.

Additional Warm-Up Stretches

Dynamic Bent Knee Heel Press

Stretch focusing on hamstring and quadriceps flexibility.

Dynamic Side Reach Stretch

Stretch for torso and oblique flexibility.

Workout Types and Benefits

Steady State and Interval Training

Explanation of two primary workout methods.

After Burn Rate Explained

Understanding the post-exercise calorie burn effect.

Workout Log and Cool-Down

Workout Log Usage

Guidance on tracking workouts for motivation and progress.

Cool-Down Stretches

Stretches to aid recovery and improve flexibility post-workout.

Additional Cool-Down Stretches

Lying and Seated Stretches

Stretches for legs, hips, and torso after exercise.

Dynamic Heel Drop Stretch

Calf and Achilles tendon stretch using a step.

Operations and Exercise Guidance

Exercise Frequency and Intensity

Recommendations for workout frequency and intensity adjustment.

Mounting and Dismounting

Instructions for safely getting on and off the machine.

Getting Started and Power Modes

Initial Setup Steps

Steps for placing, connecting, and starting the machine.

Power and Sleep Modes

Explains power-up, idle mode, and automatic shut-off features.

Workout Programs

Manual (Quick Start) Program

An open-ended workout program for time tracking.

MAX Interval Workout Program

Alternates intense and recovery intervals for efficient calorie burn.

Workout Modes and User Profiles

Paused/Results Mode

How to pause, resume, and view workout results.

Edit User Profile

Customizing user profiles for accurate calorie and target burn rates.

Customize MAX Interval Program

Console Setup Mode

Machine Maintenance

Daily Cleaning and Checks

Routine cleaning and inspection for daily use.

Weekly Cleaning and Checks

Tasks for weekly maintenance, including roller operation.

Monthly Checks

Ensuring all bolts and screws are tight, typically after 20 hours.

Maintenance Parts List

Troubleshooting Common Issues

Unit Not Turning On/Display Issues

Addresses problems with power, display, and console response.

Speed and RPM Reading Problems

Diagnosing issues with speed sensors and connections.

Heart Rate Monitoring Issues

Troubleshooting telemetric HR display and chest strap connectivity.

Advanced Troubleshooting

Console Auto Shut-Off

Resolving issues with the console entering sleep mode.

Pedal Movement and Leveling Problems

Addressing pedals not moving and machine rocking issues.

Body Weight Loss Guide Introduction

Guide Overview and Goals

Introduction to the guide's principles for weight loss and wellness.

Tips for Long-Term Success

Strategies for achieving and maintaining weight loss goals.

Meal Planning and Nutrition

Meal Plan Overview

Guidelines for daily calorie intake and meal composition.

Breakfast, Snacks, and Meals

Detailed options for breakfast, snacks, lunch, and dinner.

Specific Meal Options

Breakfast Options

Specific breakfast meal ideas and ingredients.

Lunch and Dinner Options

Specific lunch and dinner meal ideas and ingredients.

Snack Options and Sample Plan

Snack Options

List of healthy snack choices and optional treats.

Sample 3-Day Meal Plan

A sample meal plan for three consecutive days.

Portion Size Guide

Grocery List Recommendations

Maintaining Progress and Resources

Tips for Continued Success

Strategies for sustained weight loss and motivation.

Resources and Support

Links to downloadable resources and support channels.

Warranty Information

Warranty Coverage Details

Outlines warranty terms, what is covered, and exclusions.

Obtaining Service and Support

Procedures for requesting warranty repair or replacement.

Limitations and Legal Clauses

Details warranty limitations, remedies, and state law applicability.