Bowflex TreadClimber TC20 Assembly & Owners Manual page 34

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.
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 work-
out. 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 confidence, 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 specific 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 fitness.
The TreadClimber fitness 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.
*
Source: Jay Blahnik's Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.
34
Assembly / Owner's Manual
fitness machine:
®