Operations; Fitness Basics; Frequency; Consistency - Bowflex TreadClimber TC20 Owner's Manual

Operations

Fitness Basics

Frequency

To maintain good health, lose weight and improve your cardiovascular endurance, use the TreadClimber fi tness
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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
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gym or Bowflex SelectTech dumbbells, and follow the Bowflex Body Weight Loss Plan that comes with your machine.
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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:
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• 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.
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:
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