Bowflex TreadClimber TC10 Owner's Manual page 17

Workouts
Follow these guidelines to
easeyourselfinto a weekly exercise regimen. U se yourjudgmentand/ortheadviceof your
physician or healthcareprofessional tofind the intensityand bveI ofyourworkouts.
//_ Consuka physicianbefore youstart an exercise program. S topexercising if youfeelpain ortightnessin your
chest,become shortof breath, o r feelfaint. Contact y ourdoctorbefore youusethe machine again.Use the
valuescalculatedor measured bythe machine's computer f or reference purposes o nly.
Steady Stateand Interval T rainingare2 typesof workouts youcan doonyourTreadOlimber ®fitnessmachine:
Steady State workouts
A Steady Stateworkout i nvolvesslowlyincreasing yourworkoutspeed to a challenging, b utcomfortable speed youcan
holdfor mostof yourworkout.Forexample, h oldinga 3.0IVIPH walkingpaceforthe entireworkout, e xceptduringthe
warm-upandcooPdown. Steady Stateworkouts helpyoubuild exercise confidence, staminaandendurance, and are
essential t o a welProunded c ardiovascular training program.
lntervat T rainings w erkeuts
AnIntervalTraining workoutinvolvesadjustingyourspeed fasterand slower for specificlengthsof timeto raiseand
loweryourbreathingrate, heartrateand calorieburn. Hereis a sampleInterval T rainingworkout:
® 7 minuteswalkingat a slow,easy, c omfortable speed.
® ] minutewalkingat a morechallenging speed that is approximately 5 0% faster.
® 7 minuteswalkingat a slow,easy, c omfortable speed.
® ] minutewalkingat a morechallenging speed that is approximately 2 xfaster.
® 7 minuteswalkingat a slow,easy, c omfortable speed.
® ] minutewalkingat a morechallenging speed that is approximately 5 0% faster.
® 6 minuteswalkingat a slow,easy, c omfortable speed.
IntervalTraining workouts provide variety,helpminimizeoveruse injuries(that sometimes o ccurfrom doingonly
Steady Stateworkouts), m aximize calorieburnand improve fitness.
The ®
TreadOlimber fitnessmachineisdesigned to cushion yourjoints and muscles, a nd bothSteady Stateand
IntervalTraining workouts shouldfeelmuchmorecomfortable thanwalkingor runningoutsideon a hardsurfaceor a
treadmill.
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