Bowflex TreadClimber TC5 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
Specifications.............................................................6
Features.....................................................................7
Operations................................................................10
Before You Start ......................................................18
Moving Your Machine ...............................................21
Leveling Your Machine..............................................22
Maintenance ............................................................23
Walking Belt Alignment............................................25
Heim Joint Inspection and Adjustment.....................26
One Way Bearing Inspection and Adjustment...........27
Replacing Console Batteries ....................................28
Walking Belt Electrostatic Reduction .......................29
Troubleshooting........................................................32
100% Satisfaction Guarantee..................................35
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®fitness machine. We are so confident in
your purchase that we guarantee your results. If you don’t see results in the first 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 Bowflex®Family
Table of Contents
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., All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.
NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN®, TreadClimber® and UNIVERSAL® and
respective logos. Other trademarks are the property of their respective owners.

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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.
Read and understand all Warnings on this machine. If at any time the Warning stickers become loose, unread-
able or dislodged, contact Nautilus®Customer Service for replacement stickers.
To reduce the risk of electrical shock or unsupervised usage of the equipment, always remove the
batteries from the machine and wait 5 minutes before cleaning, maintaining or repairing the machine.
• Keep Owner’s Manual for future reference.
• Children must not be let on or near to this machine. Moving parts and other features of the machine can be dan-
gerous 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 calcu-
lated or measured by the machine’s computer for reference purposes only.
• Before each use, examine this machine for loose parts or signs of wear. Do not use if found in this condition. Con-
tact Nautilus®Customer Service for repair information.
• Maximum user weight limit: 300 lbs. (136 kg). Do not use if you are over this weight.
• 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 belt.
Important Safety Instructions

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• Be aware that in the normal operation of the machine, treadle movement is mechanically linked to the walking
motion on the belts. When the walk belts are not in motion, the treadles will rest in a fixed position. In the event
that an object becomes lodged between the treadles, the treadles can be manually moved in one of the following
2 ways:
a. Push downward on the outside foot rail of the lowest treadle with your foot or hand, and the
treadles will move allowing release of the object.
b. Push down and back on the walk belt of the lowest treadle with your foot or hand, and the
treadles will move allowing release of the object.
Take care not to allow children or pets to play on or 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 rec-
ommended 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.
• Test the belts to see how soon they come to a stop in the event of an emergency situation.
• Keep the walking belt clean and dry.
• Keep batteries away from heat source and hot surfaces.
• Do not drop or put objects into any opening of the machine.
• Do not mix old and new batteries.
• Do not mix alkaline, standard (carbon-zinc), or rechargeable (Ni-Cd, Ni-MH, etc) batteries.
• Do not operate where aerosol products are being used.
• This machine is designed for walking. Do not try to run on this machine.
• For safe storage of the machine, remove the batteries and place the machine in a secure location from children
and pets.
• 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.
Important Safety Instructions

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Safety Warning Labels and Serial Number
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.bowflex.com/register
Or call 1 (800) 605–3369.

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Specifications
Maximum User Weight: 300 lbs (136 kgs)
Power Requirements: 2 AA Batteries (not
included)
Operational Voltage: 1.0 - 3.3VDC
Walking Belt Guide
Transport Wheel

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Features
Console
Bottle Holder
Handlebars
Battery Compartment
Walking Belt
Adjustment Bolt
Treadle
Foot Rail / Side Foot
Support Platform
Transport Handle Bar
Leveler
Walking Belt Guide
Transport Wheel

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Console
Features
The G.O. Coach™ Console displays one workout value at a time, cycling through all four as you workout.
During this cycling, an icon is shown to define the displayed workout value. The icons are also defined below the
console display (time, kcal, distance and speed).
Note: The icons will flash when the workout values are allowed to cycle.
START/STOP button
The START/STOP button will power up the Console and allow you to select an option.
Push and hold the START/STOP button for 3 seconds to end a paused workout, immediately shut down the Console
from the Idle or Results Mode, and to exit the Console Setup Mode.
SCAN button
START/STOP button
Time display
Calories (kcal) display
Distance display
Speed display

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Features
Time display
The Time display counts the total time of your workout in minutes and seconds (e.g.
5:42 minutes).
Note: When you reach “99:59”, the Time display will rollover to a value of
“00:00”.
Calorie display
The Calorie display shows the total Calorie value. The Calorie display counts your
total calories.
Distance display
The Distance display shows your workout distance in miles (Imperial English) or
kilometers (metric). Miles is the default setting.
Speed display
The Speed display shows your climbing rate in miles (Imperial English) or kilometers
(metric) per hour to one decimal (e.g. 3.4 ). Miles is the default setting. The
maximum speed on this machine is 4.5 mph/7.2 kmh.
Note: The speed value is an average in Results or Paused mode.
SCAN button
The SCAN button allows you to move through options, such as Results or the Console Setup Mode.
The SCAN button also allows a user to hold the currently displayed workout value, creating a workout with only one
of the values displayed. When in this mode, the workout value and icon do not flash. Push the SCAN button again to
release the workout display.

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Fitness Basics
Frequency
To maintain good health, lose weight and improve your cardiovascular endurance, use the TreadClimber®fitness
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 difficult to fit 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 specific 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 train-
ing (varied speed) workouts. The TreadClimber®fitness 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®fitness 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®fitness 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 floor. Each repetition of the sequence should take 1 to 3
seconds. Repeat as a continuous, controlled, fluid sequence 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 floor.
Each repetition of the sequence should take 1 to 3 seconds.
Repeat as a continuous, controlled, fluid 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 repeti-
tion of the sequence should take 1 to 3 seconds. Repeat as a
continuous, controlled, fluid sequence 10 or 20 times. Repeat
the stretch with the other leg.
Operations

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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 repeti-
tion of the sequence should take 1 to 3 seconds. Repeat as a
continuous, controlled, fluid 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. Re-
peat as a continuous, controlled, fluid 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 re-
turning 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,
fluid 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 find 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®fitness 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 confidence, 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 specific 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 fitness.
The TreadClimber®fitness 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 sched-
ules, 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
Intermediate 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

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Cool-Down *
When you are done using your TreadClimber®fitness machine, consider doing these relaxing stretches, which will help
your body recover from the workout and make you more flexible:
Lying Leg Raise
Lie on the floor 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 floor and do not
round the spine.
Side Lying Knee Bend
Lie on the floor 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 floor face up with the legs bent. Place one foot across
the thigh of the opposite leg in the figure four position. Reach
for the leg on the floor 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 floor.
*Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.
Operations

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Seated Twist
Sit on the floor and extend the legs straight out in front of the
body with the knees slightly bent. Place one hand on the floor
behind the body and the other hand across the thigh. Twist the
upper body as far as comfortably possible to one side. Hold the
stretch for 10 to 30 seconds. Repeat the stretch on the other
side.
Seated Figure Four
Sit on the floor and extend one leg straight out in front of the
body. Place the foot of the other leg across the thigh in the
figure four position. Move the chest toward the legs, pivoting
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on the
other leg. Use the arms to support the back.
Dynamic Heel Drop
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 back
foot as far as comfortably possible, keeping the knee straight.
Release the stretch by lifting the heel as high as comfortably
possible. Each repetition of the sequence should take 1 to 3
seconds. Repeat as a continuous, controlled, fluid sequence 10
or 20 times. Repeat the stretch with the other leg
Operations

18
Before You Start
1. Place the TreadClimber®fitness machine in your workout area.
Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may
hamper your ability to move freely. A rubber mat can be used below the machine to prevent the release of
static electricity and protect your flooring.
The machine can be moved by one or more persons. Make sure that your own physical strength is capable of safely
moving the machine.
Be aware that in the normal operation of the machine, treadle movement is mechanically linked to the walking motion
on the belts. When the walk belts are not in motion, the treadles will rest in a fixed position. In the event that an object
becomes lodged between the treadles, the treadles can be manually moved in one of the following 2 ways:
a. Push downward on the outside foot rail of the lowest treadle with your foot or hand, and the treadles will
move allowing release of the object.
b. Push down and back on the walk belt of the lowest treadle with your foot or hand, and the treadles will
move allowing release of the object.
Take care not to allow children or pets to play on or around the machine.
2. Push the START/STOP button, or install the batteries, to power up the Console.
Note: The TreadClimber®fitness machine is designed to operate on 2 AA batteries (LR6). Only use AA Alkaline
type batteries.
3. Stand on the Side Foot Support Platforms straddling the Walking Belts.
4. Push the START/STOP button to begin the workout.
5. Step onto the walking belt of the upper Treadle, pushing it toward the back of the machine. As the other belt moves,
step onto it with your other foot and begin your workout.
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.
Note: If there is an emergency, grab the handlebars and stop walking. This will abruptly stop the walking belts.
When you are experienced and comfortable with the action of the machine, you may wish to allow your arms to swing
Operations

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freely in a natural walking motion. This workout will activate your core muscles. It should only be done by those com-
fortable with not holding on to the Handlebars.
6. To end your workout, push the START/STOP button and step onto the Side Foot Support Platforms.
Power Up / Idle Mode
The Console will enter Power Up mode when batteries are installed and any button is pushed or the belts are moved.
Note: If the Console does not receive any further input after 30 seconds, the
machine will shut off. The Console can be shut off immediately by
pushing and holding the START/STOP for 3 seconds when in Idle
mode.
Shut Off (Sleep Mode)
If the Console does not receive any input for 30 seconds, it will automatically shut off.
Note: The Console does not have an On/Off switch.
The Console can be immediately shut off from the Idle or Results mode by pushing and holding the START/STOP button
for 3 seconds.
G.O. Coach™Workout
The Console has a G.O. Coach™ weekly Workout goal of 90 minutes. Each workout is added toward the 90 minute
goal. When the time workout value reaches 90 minutes, “GOAL” is then displayed
with a congratulatory sound.
Results Mode
When you complete or end a workout, the Console will display your workout values in
the order of Time, Calories, Distance, and average Speed. Each workout value and icon will be displayed flashing for 5
seconds. After displaying the results for 30 seconds, the Console will shut off.
Push the SCAN button to manually control the display rate of the result values. The Console will shut off 30 seconds
after the last button push.
Note: The Console can be shut off immediately by pushing and holding the START/STOP for 3 seconds when
in Results mode.
Operations

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Pausing or Stopping a Workout
To pause a workout, stop walking and bring the Speed value to 0. The workout will pause after 2.5 seconds. Push the
SCAN button to cycle through the workout values. When a workout is paused, the workout icons do not flash.
Note: If a paused workout is not restarted in 5.5 minutes, the machine will shut off.
To restart your workout, simply start walking again. To end a workout, push and hold the START/STOP button for 3
seconds.
Console Service / Setup Mode
From the Power Up/Idle Mode, push and hold the START/STOP and SCAN buttons for 3 seconds to access the Console
Service/Setup Mode.
Display Option Description
UnIt Units Select your preferred unit of measurement; “Lb” = English
Imperial, “SI” = metric
StAt Statistics Displays the total time, calories, and distance the
machine has been used since it was activated or the last
reset.
Note: Push and hold the SCAN button to reset and erase
the statistics.
COdE Firmware Version Displays the firmware version
bAtt Battery Voltage Displays the percent of battery power remaining
EdgE Speed Detection Select between modes; “0” = 1 point, “1”= 2 points
Push the SCAN button to cycle through the Options, and push START/STOP to select the Option.
Use the SCAN button to view the details of the Option, and push the START/STOP button to confirm your selection. For
options without details to cycle through, push the START/STOP button to exit the option.
To exit the Console Service/Setup Mode, push and hold the START/STOP button for 3 seconds.
Note: The fitness machine can not be immediately shut off from the Console Setup Mode. The user must exit
Console Setup Mode, and then push and hold START/STOP for 3 seconds.
Operations