Bowflex MAX Trainer Assembly & Owners Manual page 28

Dynamic Bent Knee Heel Press
Stand with one foot forward and one foot back, hip-width
apart and feet facing forward. Hold onto a wall for balance
with one hand, if necessary. Bend both knees putting weight
on the back heel. Release the stretch by returning to the start
position. Each repetition of the sequence should take 1 to 3
seconds. Repeat as a continuous, controlled, fluid sequence
10 or 20 times. Repeat the stretch with the other leg. Touch a
wall or hold onto something for balance, if necessary.
Dynamic Side Reach
Stand with the feet apart, the knees slightly bent and the
arms at the sides of the body. Reach with one hand above
the head and lean over to the opposite side. Release the
stretch by returning to the start position. Then reach with the
other hand to the opposite side. Use the other arm to support
the body weight on the thigh, if necessary. Each repetition
of the sequence should take 1 to 3 seconds. Repeat as a
continuous, controlled, fluid sequence 10 or 20 times.
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
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 help you
build exercise confidence, stamina and endurance, and are essential to a well-rounded cardiovascular training program.
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Assembly / Owner's Manual
cardio machine:
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