Bowflex TC10 User manual

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

2
Welcome to TreadClimber
®by Bowflex ®!
Important Safety Instructions ................................. 3
Safety Warning Labels and Serial Number............. 5
Specifi cations ........................................................ 8
Features ................................................................. 9
Operations............................................................ 14
Before You Start .................................................. 22
Moving Your Machine ........................................... 28
Leveling Your Machine ......................................... 29
Maintenance......................................................... 30
Walking Belt Alignment......................................... 33
Walking Belt Electrostatic Reduction.................... 34
Troubleshooting.................................................... 38
Body Weight Loss Guide...................................... 40
100% Satisfaction Guarantee............................... 51
You are about to experience a transformation that will not only shape your body but will also change your outlook
on life. We thank you for investing your time and money in your TreadClimber® fi tness machine. We are so con-
fi dent in your purchase that we guarantee your results. If you don’t see results in the fi rst six weeks, you can get
your money back (less shipping and handling) – guaranteed (see “100% Satisfaction Guarantee”).
Use this Owner’s Manual as a guide to getting started on your TreadClimber®workouts and for tips to keep your
machine well maintained.
Yours in Health,
The Bowfl ex®Family
Table of Contents
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________ Date of Purchase ____________________
To register your product warranty, go to: www.bowfl ex.com/register
Or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) 605–3369.
Nautilus, Inc., (800) NAUTILUS / [phone], www.NautilusInc.com - Customer Service: North America (800)
605-3369, [email protected] | outside U.S. +01-360-859-5180, [email protected] | Printed in China |
© 2011 Nautilus, Inc.

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This icon means a potentially hazardous situation which, if not avoided, could result in death or serious
injury.
Before using this equipment, obey the following warnings:
Read and understand the complete Owner's Manual. Keep the Owner’s Manual for future reference.
Read and understand all Warnings on this machine. If at any time the Warning stickers become loose,
unreadable or dislodged, contact Nautilus®Customer Service for replacement stickers.
To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug
the power cord from the wall outlet and/or the machine and wait 5 minutes before cleaning, maintaining or
repairing the machine. Place the power cord in a secure location.
WARNING
!
DANGER
!
CAUTION
!
To decrease the risk of burns, electric shock, or injury to persons, read and understand the
complete Owner’s Manual. Failure to follow these guidelines can cause a serious or possibly fatal electrical shock
or other serious injury.
• 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.
• 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.
• Before each use, examine this machine for damage to power cord, power receptacle, loose parts or signs of
wear. Do not use if found in this condition. Contact Nautilus®Customer Service for repair information.
• The machine should never be left unattended when plugged in. Unplug from outlet when not in use, and before
putting on or taking off parts.
• Keep power cord away from heat source and hot surfaces.
• This machine must be connected to an appropriate, dedicated electrical circuit. Nothing else must be
connected to the circuit.
• Always connect the power cord to a circuit capable of handling 10 amperes with no other loads applied.
• Connect this machine to a correctly grounded outlet; consult a licensed electrician for assistance.
• Do not operate where aerosol products are being used.
• Do not let liquids touch the electronic controller. If it does, the controller must be inspected and tested for safety
by an approved technician before it can be used again.
• The electrical wiring for the residence in which the machine will be used must obey the applicable local and
provincial requirements.
• Maximum user weight limit: 300 lbs. (136 kg). Do not use if you are over this weight.
Important Safety Instructions

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• 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 objects
into moving parts of the exercise equipment.
• Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or
only wearing socks.
• Set up and operate this machine on a solid, level, horizontal surface.
• Use caution when you step on and off the machine. Use the supplied foot support platforms for stability before
walking on the moving belt.
• The normal design and operation of this machine allows for the treadles to move independently of each other
when a person steps on, or exerts force or pressure, on the treadles. Be aware that treadle movement can
occur when the machine is unplugged or the safety key removed. Always take care to insure that fi ngers do not
get caught between the treadles, and to prevent injury never allow children or pets around the machine.
• Do not operate this machine outdoors or in moist or wet locations.
• Keep at least 19.5” (1/2 m) on each side of the machine and 79” (2 m) behind the machine clear. This is the
recommended safe distance for access and passage around and emergency dismounts from the machine.
Keep third parties out of this space when machine is in use.
• Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
• Perform all regular and periodic maintenance procedures recommended in the Owner’s Manual.
• Read, understand, and test the Emergency Stop Procedure before use.
• Keep the walking belt clean and dry.
• Do not drop or put objects into any opening of the machine.
• This machine is designed for walking. Do not try to run on this machine.
• Keep your hands on the support Handlebars and stay as near the front of the machine as is comfortable in
order to stay in balance on the Treadles.
• Keep your foot in the center of each Treadle, do not let your feet cross in front of your body as you increase the
speed.
• Use this machine only for its intended use as described in this manual. Do not use attachments not
recommended by the manufacturer.
• Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed, the
angle of Walking Decks, and resistance level can occur during workouts, and be attentive in order to avoid loss
of balance and possible injury.
• This product contains magnets. Magnetic fields can interfere with the normal use of certain medical devices at
a close range. Users may come into proximity of the magnets in the assembly, maintenance, and/or use of the
product. Given the obvious importance of these devices, such as a pacemaker, it is important that you consult
with your medical provider in connection with the use of this equipment. Please consult the “Safety Warning
Labels and Serial Number” section to determine the location of the magnets on this product.
Important Safety Instructions

5
Safety Warning Labels and Serial Number
002-2268
-Moving parts can crush and
cut.
-Keep guards in place.
-Lock out power before
servicing.
9.
•
•
* on inside of Treadles
* under Rear Step
* under Rear Step
* beside power inlet
CALIFORNIA 93120 PHASE 2
COMPLIANT FOR
FORMALDEHYDE
* under Motor Cover
* Safety Key
AAAAAAVVVYYWW9999

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Grounding Instructions
This product must be electrically grounded. If a malfunction occurs, correct grounding decreases the risk of
electric shock. The power cord is equipped with an equipment-grounding conductor, and must be connected to an
outlet that is properly installed and grounded.
The electrical wiring must comply with all applicable local and provincial standards and
requirements. Incorrect connection of the equipment-grounding conductor can result in a risk of
electric shock. Consult a licensed electrician if you are not sure that the machine is correctly
grounded. Do not change the plug on the machine – if it does not fi t the outlet, have a correct
outlet installed by a licensed electrician.
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.
If an extension cord or surge protector is used with this machine, make sure that it is a heavy duty model
rated at 15A operation, and accepts an equipment-grounding conductor. Do not connect other appliances
or devices to the extension cord or surge protector in combination with this machine.
Safety Warning Labels and Serial Number

7
Emergency Stop Procedure ( Safety Key
Port )
The TreadClimber®machine is equipped with a Safety Key
that can prevent serious injury, as well as prevent children
from playing with and/or being injured on the machine. If
the Safety Key is not correctly inserted into the Safety Key
Port, the belts will not operate.
Always attach the Safety Key Clip to your clothing
during your workout.
When you use the machine, only remove the
Safety Key in an emergency. When the key is
removed while the machine is in operation, it will stop quickly, which could cause the loss of balance and
possible injury.
For safe storage of the machine and to prevent unsupervised operation of the machine always remove
the Safety Key and disconnect the power cord from the wall outlet and machine AC input. Place the power
cord in a secure location.
The Console will display “EStP” for a Safety Key fault. The TreadClimber®machine will pause a workout when the
Safety Key is removed. Inspect the Safety Key and be sure it is connected to the Console correctly. Push the
START button to resume the workout.
Safety Warning Labels and Serial Number

8
Specifications
Maximum User Weight: 300 lbs (136 kgs)
Power Requirements:
Operational Voltage: 120VAC 60 Hz
Operating Current: 10A max
Regulatory Approvals: c-ETL-us mark. Evaluated per UL 1647 Fourth Edition, January
2008 and CAN/CSA-C22.2. 68-92.
This product, its packaging, and components contain chemicals known to the State of
California to cause cancer, birth defects, or reproductive harm. This Notice is provided
in accordance with California’s Proposition 65. If you would like additional information,
please refer to our web site at www.nautilus.com/prop65.
53”
(134 cm)
30” (77 cm) 51” (129 cm)
Walking Belt Guide
Side Foot
Support Platform
Walking Belt
Rear Step
Transport Wheel

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Features
Walking Belt Guide
Safety Key Port
Smart phone / MP3 player holder
Console
Bottle Holder
Handlebars
Workout Cylinder
Walking Belt
Adjustment Bolt
Treadle
Transport Hand Bar
Leveler
Power Switch
Side Foot
Support Platform
Walking Belt
Rear Step
Transport Wheel
Walking Belt Guide
Console
Bottle Holder
Handlebars
Workout Cylinder
Walking Belt
Adjustment Bolt
Treadle
Transport Hand Bar
Leveler
Power Switch
Side Foot
Support Platform
Walking Belt
Rear Step
Transport Wheel

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Features
Start button
Stop button
Time display /
weight value
Speed display Calorie /
Distance display
G.O. Coach™ display
Increase button
Decrease button
Start button
Stop button
Time display /
weight value
Distance display
G.O. Coach™ display
Increase button
Decrease button
Console
START button
Push to power up the Console, start a workout, resume a paused workout, or select an option. Push and hold for
2 seconds to shift between the G.O. Coach™ workout mode and the Manual workout mode.
Note: During the Manual TreadClimber® workout mode, the G.O. Coach™display will be blank.
STOP button

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Push 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 total time of your workout (e.g. 15:42
minutes).
Shows the weight value for the G.O. Coach™user and the Manual Workout
mode in LBS (pounds) or KG (kilograms). The default value for Weight is 150
lbs.
Speed display
Shows your climbing rate in miles (MI) or kilometers (KM) per hour to one
decimal (e.g. 3.4 MI). MI is the default setting.
Calorie / Distance display
Shows the Calorie or Distance values. The Calorie display counts your total
calories.
Note: When you reach “9999”, the Calorie display will rollover to a
value of “0”.
The display alternates between the Calorie and Distance values every 2
seconds. The Distance display shows your workout distance in miles (MI) or
kilometers (KM). Miles is the default setting.
Note: When you workout a distance more than “99.99”, the display will rollover to “0.00”.
G.O. Coach™ display
The display shows the weekly progress toward the 90 minute, G.O. Coach™ goal for one user. The weekly goal
consists of three columns of thirty minutes, each segment of a column is 3.3 minutes.
Note: This display is blank in Manual TreadClimber®workout mode.
Increase button
Push to increase the speed of the belts, increase a value for weight, or move
through a list of options.
Decrease button
Push to lower the speed of the belts, decrease a value for weight, or move through a list of options. Push and hold
Features
Increase button
Decrease button

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for 2 seconds to access the Weight value in Idle mode.
Hydraulic Setting Cylinders
Your TreadClimber® machine uses Hydraulic Cylinders to absorb your steps and cushion your joints, decreasing
your overall fatigue and reducing muscle strain. The displacement of the Treadles is adjusted by the dials on the
Hydraulic Cylinders. The MIN setting is the minimum amount of Treadle movement, the MAX is the maximum
Features

13
Features
movement. 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 each cylinder set to the central, white dot on the dial. If this setting allows too much Treadle travel,
adjust the dial toward the MIN (clockwise) setting until you are comfortable with the amount of travel. If you fi nd
that the Treadles do not move enough to fully cushion your steps, adjust the dial setting toward the MAX (counter-
clockwise) setting, allowing more Treadle movement. The Treadles should be set so they displace enough to
absorb the impact of your stepping motion, approximately 3 inches. Although the settings dial can move continu-
ously in either direction, it is recommended not to turn the dials through the red range.
Do not change the intensity settings of the Cylinders during a workout. Stop the workout and step off the
machine before you adjust the resistance level.
Note: “Bottoming out” occurs when the Treadle travels through too great a range of motion. When this oc-
curs, the Treadles hit against the base on the down step. To reduce Treadle travel, turn the setting
dial toward MIN or increase the belt speed.
It may be helpful to note your dial setting for future reference when there are multiple users of the machine.

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Fitness Basics
Frequency
To maintain good health, lose weight and improve your cardiovascular endurance, use the TreadClimber® fi tness
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.
If your schedule is busy, and you are unable to fit 30 minutes of continuous exercise into your day, try accumulating 30 minutes by
doing multiple shorter workouts on the same day. For example, 15 minutes in the morning and 15 minutes in the evening.
For best results, combine your TreadClimber®fitness machine workouts with a strength training program using a Bowflex®home
gym or Bowflex®SelectTech® dumbbells, and follow the Bowflex® Body Weight Loss Plan that comes with your machine.
Consistency
Busy work schedules, family obligations and daily chores can make it diffi cult to fi t regular exercise into your life.
Try these tips to increase your chances of success:
Schedule your workouts the same way you schedule meetings or appointments. Select specifi c days and times
each week, and don’t change your workout times unless it is absolutely necessary.
Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week.
Leave messages with friendly reminders to be consistent, and keep each other accountable.
Make your workouts more interesting by alternating between steady state (single-speed) workouts and interval
training (varied speed) workouts. The TreadClimber® fi tness machine is even more fun when you add this kind of
variety.
Apparel
It is important to wear appropriate, safe and comfortable footwear and clothing when using the
TreadClimber® fi tness machine, including:
• Rubber-soled athletic walking or running shoes.
• Exercise clothing that allows you to move freely, and keep comfortably cool.
• Athletic support that provides stability and comfort.
Operations

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Warm-Up *
Before you use your TreadClimber® fi tness machine, consider doing these dynamic warm-up stretches, which will
help prepare your body for the workout:
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 fl oor. Each repetition of the sequence should take
1 to 3 seconds. Repeat as a continuous, controlled, fl uid se-
quence 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. Release the stretch by putting the foot on
the fl oor. Each repetition of the sequence should take 1 to 3
seconds. Repeat as a continuous, controlled, fl uid sequence
10 or 20 times. Repeat the stretch with the other leg.
Dynamic Knee Kick
Stand tall and hold one leg up with the hands at hip height,
keeping the knee bent. Hold onto a wall for balance with one
hand, if necessary. Straighten the knee as far as comfortably
possible. Release the stretch by bending the knee. Each rep-
etition of the sequence should take 1 to 3 seconds. Repeat
as a continuous, controlled, fl uid sequence 10 or 20 times.
Repeat the stretch with the other leg.
Operations

16
Dynamic Twist
Stand 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 the other side as far as comfortably possible.
Each repetition of the sequence should take 1 to 3 seconds.
Repeat as a continuous, controlled, fl uid sequence 10 or 20
times
Dynamic Bent Knee Heel Press
Stand with one foot forward and one foot back, hip-width
apart and feet facing forward. Bend both knees putting
weight on the back heel. Release the stretch by returning
to the start position. Each repetition of the sequence should
take 1 to 3 seconds. Repeat as a continuous, controlled,
fl uid sequence 10 or 20 times. Repeat the stretch with the
other leg. Touch a wall or hold onto something for balance, if
necessary.
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, fl uid sequence 10 or 20 times.
* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.
Operations

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Workouts
Follow these guidelines to ease yourself into a weekly exercise regimen. Use your judgment and/or the advice of
your physician or health care professional to fi nd the intensity and level of your workouts.
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.
Steady State and Interval Training are 2 types of workouts you can do on your TreadClimber® fi tness machine:
Steady State workouts
A Steady State workout involves slowly increasing your workout speed to a challenging, but comfortable speed
you can hold for most of your workout. For example, holding a 3.0 MPH walking pace for the entire workout,
except during the warm-up and cool-down. Steady State workouts help you build exercise confi dence, stamina
and endurance, and are essential to a well-rounded cardiovascular training program.
Interval Training workouts
An Interval Training workout involves adjusting your speed faster and slower for specifi c lengths of time to raise
and lower your breathing rate, heart rate and calorie burn. Here is a sample Interval Training workout:
• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 50% faster.
• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 2x faster.
• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 50% faster.
• 6 minutes walking at a slow, easy, comfortable speed.
Interval Training workouts provide variety, help minimize overuse injuries (that sometimes occur from doing only
Steady State workouts), maximize calorie burn and improve fi tness.
The TreadClimber® fi tness machine is designed to cushion your joints and muscles, and both Steady State and
Interval Training workouts should feel much more comfortable than walking or running outside on a hard surface
or a treadmill.
Operations

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Workout Schedule
Here is a beginner, intermediate and advanced sample workout schedule. With each of these sample workout
schedules, do not move on to the next week until the current week feels easier and comfortable.
Week 1 Week 2 Week 3 Week 4 Week 5
Beginner Steady State Steady State Steady State Interval Training Interval Training
Steady State Steady State Interval Training Steady State Steady State
Steady State Steady State Steady State Interval Training Interval Training
Week 1 Week 2 Week 3 Week 4 Week 5
Interme-
diate
Steady State Steady State Interval Training Steady State Interval Training
Steady State Interval Training Steady State Interval Training Steady State
Steady State Steady State Interval Training Steady State Interval Training
Week 1 Week 2 Week 3 Week 4 Week 5
Advanced Steady State Interval Training Interval Training Interval Training Interval Training
Interval Training Steady State Steady State Steady State Interval Training
Steady State Interval Training Interval Training Interval Training Interval Training
Operations

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Workout Log
Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals.
Date Cylinder
Setting
Distance Time Calories Average
Speed
Operations
Workout Cylinder
(for reference only)
Cylinder Reference Setting: 12 11 10 9 8 7 6 5 4 3 2 1 0

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Cool-Down *
When you are done using your TreadClimber® fi tness machine, consider doing these relaxing stretches, which will
help your body recover from the workout and make you more fl exible:
Lying Leg Raise
Lie on the fl oor 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. Keep the head on the fl oor and do
not round the spine.
Side Lying Knee Bend
Lie on the fl oor on one side of the body and rest the head on
the lower arm. Bend the top knee and hold the ankle with the
same-side hand, then pull the heel toward the gluteals. Hold
the stretch for 10 to 30 seconds. Lie on the other side and
repeat the stretch with the other leg. Remember to hold the
knees close together.
Lying Figure Four
Lie on the fl oor face up with the legs bent. Place one foot
across the thigh of the opposite leg in the fi gure four position.
Reach for the leg on the fl oor and pull it toward the chest.
Hold the stretch for 10 to 30 seconds. Repeat the stretch with
the other leg. Keep the head on the fl oor.
* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.
Operations