What To Wear; Stretching - Bowflex 7 Series Owner's Manual

The Calorie Burner
• This intense workout helps you burn more calories.
• Warm up for 5 minutes at 2.5 MPH (4.0 Km/h) or 3 MPH (3.2 Km/h).
• Increase 0.2 MPH (0.3 Km/h) every 2 minutes until you find a challenging pace that you can maintain for 45 minutes.
• To boost your workout, walk for the duration of an hour long TV show.
• Increase the speed 0.2 MPH (0.3 Km/h) during every commercial break.
• Go back to your regular speed until the next break. This helps you increase the calorie burn during the ad and while
your heart rate is elevated afterward.
• Leave 4 minutes at the end to walk at 3 MPH (4.8 Km/h) for cooling down.

What to Wear

You'll need a good pair of shoes. Running shoes are not very good for walkers; choose walking shoes with a firm heel
counter – the hard piece at the back of the shoe that holds the heel in place – and plenty of room for toes so they can
spread out as they push off. Wear appropriate clothes for exercise.

Stretching

At any level of walking, a stretching session is a good idea. Warm muscles respond better to stretches than cold ones,
so walk for 5 or 10 minutes until you're warm. Then stop and complete the stretches listed below – 5 times, 10 or more
seconds each, for each leg. Repeat at the end of the walk.
• Achilles Tendon and Calf – With both hands against a wall, place one foot behind you. Keeping the rear leg straight
and your heel on the ground, lean in toward the wall. Repeat for the other leg.
• Quadriceps – Put your left hand on a wall or table for balance. Then reach your right hand behind your back and grasp
your right ankle, pulling it gently towards your buttocks until you feel tension along the front of your thigh. Repeat on
other side.
• Hamstring – Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top. Slide both hands
toward the propped-up ankle as far as they'll go. Repeat on other side.
Good luck in achieving your fitness goals! The best time to start is NOW!
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Using Your Bowflex® Treadmill