Fitness Basics - Bowflex MAX TRAINER MAX TOTAL Series Owner's/Assembly Manual

Fitness Basics

Frequency
To maintain good health, lose weight and improve your cardiovascular endurance, try and use the Bowflex™ Max Trainer™ cardio machine a mini-
mum of 3 times per week, around 14 minutes each day.
If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exer-
cise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach a 14 minute total.
If your schedule is busy, and you are unable to fit 14 minutes of continuous exercise into your day, try accumulating 14 minutes by doing multiple
shorter workouts on the same day. For example, 7 minutes in the morning and 7 minutes in the evening. This may be a great way to start your cardio
training if you are new to vigorous activity.
A great place to start your new exercise routine is to perform the Fitness Assessment workout on the Bowflex™ Max Intelligence™ App. The Fitness
Assessment workout provides your current physical level, allowing it to create custom workouts* for you. For best results, combine your Bowflex™
Max Trainer™ cardio machine workouts with a strength training program using a Bowflex™ home gym or Bowflex™ SelectTech™ dumbbells, and
follow the Bowflex™ Body Weight Loss Guide included in this manual.
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 try not to change
your workout times.
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
Bowflex™ Max Trainer™ cardio 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 Bowflex™ Max Trainer™ cardio 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.
• Exercise friendly water bottle for constant hydration.
* T he custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Max
Intelligence™ app. The Max Intelligence™ subscription must be purchased separately by downloading the Max Intelligence™ app onto your phone
or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This
feature may not be available in all countries.
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Assembly / Owner's Manual