Operations - Bowflex TreadClimber TC20 Owner's Manual

Fitness Basics
Frequency
Tomaintaingoodhealth,loseweightand improve yourcardiovascular endurance, u setheTreadClimber ®fitness
machine a minimumof 3 timesperweek,30 minuteseachday.
If you are new toexercise (orreturning toa regular exercise program), and you areunable tocomfortably complete 30minutes of
continuous exercise atone time, justdo5-10 minutes, and gradually increase your w orkout timeuntil y ou canreach 3 0minutes total.
If your s chedule isbusy, and you areunable tofit 30minutes ofcontinuous exercise into your d ay, tryaccumulating 30minutes bydoing
multiple s horter workouts on thesame day.For e xample, 15minutes inthemorning and15minutes intheevening.
For b est r esults, combine your T readClimber _ fitness machine workouts withastrength t raining p rogram using a Bowflex _ home g ym or
@ Bowflex ®SeiectTech dumbbells, and follow theBowflex _ BodyWeight Loss P lan thatcomes w ith your m achine.
Consistency
Busyworkschedules, f amilyobligations anddailychores canmakeit difficult tofit regular exercise intoyourlife. Try
thesetips to increase yourchances of success:
Schedule yourworkouts thesamewayyouschedule meetingsor appointments. Selectspecificdaysandtimeseach
week,anddon'tchangeyourworkout t imesunlessit isabsolutelynecessary.
Makea commitment t o a familymember, friendor spouse, a ndencourage e achotherto stayontrackeachweek.
Leavemessages w ith friendlyreminders to beconsistent, a nd keepeachotheraccountable.
Make yourworkouts moreinterestingbyalternatingbetween steadystate (single-speed) workouts and intervaltrain-
ing (variedspeed)workouts. TheTreadOlimber ®fitness machine is evenmorefun whenyouaddthis kindof variety.
Apparel
it is importantto wearappropriate, s afeand comfortable footwear a ndclothingwhenusingthe
®
TreadOlimber fitnessmachine,including:
• Rubber-soled a thleticwalkingor runningshoes.
Exercise c lothingthat allowsyouto move freely,andkeepcomfortably cool.
Athleticsupport t hat provides stability andcomfort.
Warm-Up*
Before youuseyourTreadClimber ®fitness machine, consider doingthesedynamic warm-upstretches, w hichwill help
prepare yourbodyforthe workout:
16