Bowflex TreadClimber TC10 Owner's Manual page 17

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 fi nd 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.
Steady State and Interval Training are 2 types of workouts you can do on your TreadClimber
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 workout. For example, holding a 3.0 MPH walking pace for the entire workout,
except during the warm-up and cool-down. Steady State workouts help you build exercise confi dence, stamina
and endurance, and are essential to a well-rounded cardiovascular training program.
Interval Training workouts
An Interval Training workout involves adjusting your speed faster and slower for specifi c lengths of time to raise
and lower your breathing rate, heart rate and calorie burn. Here is a sample Interval Training workout:
• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 50% faster.
• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 2x faster.
• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 50% faster.
• 6 minutes walking at a slow, easy, comfortable speed.
Interval Training workouts provide variety, help minimize overuse injuries (that sometimes occur from doing only
Steady State workouts), maximize calorie burn and improve fi tness.
The TreadClimber fi tness machine is designed to cushion your joints and muscles, and both Steady State and
®
Interval Training workouts should feel much more comfortable than walking or running outside on a hard surface
or a treadmill.
Operations
fi tness machine:
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