Bowflex MAX TRAINER MAX TOTAL Series Owner's/Assembly Manual page 33

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. The heart rate displayed on the console is an approximation and should be used
for reference only.
Steady State and Interval Training are 2 types of workouts you can do on your Bowflex™ Max Trainer™ cardio 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 work-
out. Getting your Heart Rate up into the Fat-Burning, Heart Zone zone for an entire workout would be a great Steady State workout. For example,
holding a 6 calories per minute Burn Rate pace for the entire workout, except during the warm-up and cool-down. Steady State workouts can help
you build exercise confidence, stamina and endurance.
Interval Training workouts
An Interval Training workout involves adjusting your workout intensity for specific lengths of time to raise and lower your breathing rate, heart rate
and calorie burn. Using the Calorie Burn Rate display, you can adjust the intensity of your workout quickly to achieve your goals.
The Bowflex™ Max Trainer™ cardio machine combines 8 "SPRINT" and 8 "RECOVER" segments to create an Interval workout. During a "SPRINT"
segment, push yourself to a level of high calorie burn that can be repeated for the 8 segments. Then during the "RECOVER" segments, allow your-
self to decrease the intensity and prepare for the next "SPRINT" segment. These extreme changes in intensity, along with pushing your body toward
exhaustion, is where the maximum benefits are gained from Interval Training workouts.
Interval Training workouts can provide variety, increase calorie burn, and improve fitness.
The Bowflex™ Max Trainer™ cardio machine is designed to be low impact, and both Steady State and Interval Training workouts should feel more
comfortable than running outside on a hard surface or a treadmill.
After Burn Rate
At the end of an intense Interval Training workout, your body will actually need to expend additional energy to replenish your body's reserves. This
additional amount of energy that your body will be using is the After Burn Rate, or EPOC (Excess Post-exercise Oxygen Consumption). The level of
this additional energy requirement for your body is directly related to many factors. Some factors are your physical fitness level, intensity level of the
interval training workout, length of oxygen deprivation during the workout, and physical demands during the recovery phase.
In summary, your body may be burning more calories after an intense Max Interval workout.
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Assembly / Owner's Manual