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Bowflex M3i Max Trainer Manual

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Assembly / Owner’s Manual
31
How Often Should You Exercise
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.Theheartratedisplayedontheconsoleisanapproximationandshouldbeusedforreferenceonly.
• 3timesaweekforabout15minuteseachday.
• Schedule workouts in advance and try to follow the schedule.
Note: Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete15minutesofcontinuous
exerciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha15minutetotal.
Intensity of Workout
To increase the intensity of your workout:
• Push yourself to increase the number of Pedal revolutions per minute
• Place your feet further out toward the rear of the Pedals
• Increase the Resistance Level and keep your RPM consistent, or increase it as well
• Use your upper and lower body at different levels
• Shift your grip location on the Upper Handlebars to work out other parts of your upper body
Hand Placement (Grip Selection)
ThetnessmachineisequippedwithUpperHandlebarsthatallowforavarietyofupperbodyworkouts.Whenstartingout,placeyourhandswhere
itfeelsmostcomfortableandstableontheUpperHandlebars.Asyouprogressonyourtnessroutine,shiftyourhandplacementtotargetdifferent
muscle groups.
Exerciseonthismachinerequirescoordinationandbalance.Besuretoanticipatethatchangesinspeedandresistancelevelcanoccur
during workouts, and be attentive in order to avoid loss of balance and possible injury.
The Static Handlebars can also be used to add stability and allow you to focus the workout more on your legs.
Mounting and Dismounting Your Machine
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to avoid
possible serious injury, grasp the Static Handlebars to steady yourself.
Be sure there is nothing under the Pedals or in the Air Resistance Fan before moving anything on the machine.
Tomountyourtnessmachine:
1. Move the Pedals until the one nearest to you is in the lowest position.
2. Grasp the Static Handlebars under the Console Button Assembly.
3. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
Note: “Bottomed out” is when the User is unable to start a workout because the Pedals will not move. If this occurs, safely grasp the Static
Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying more
weight onto the heel. Once the Pedals begin to move, resume your intended workout.
Operations
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