User Manual

Assembly / Owner’s Manual
25
Fitness Basics
Frequency
Tomaintaingoodhealth,loseweightandimproveyourcardiovascularendurance,usetheBowex
®
MaxTrainer
®
cardio machine a minimum of 3
times per week, around 14 minutes each day.
Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete14minutesofcontinuousexer-
ciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha14minutetotal.
Ifyourscheduleisbusy,andyouareunabletot14minutesofcontinuousexerciseintoyourday,tryaccumulating14minutesbydoingmultiple
shorterworkoutsonthesameday.Forexample,7minutesinthemorningand7minutesintheevening.Thismaybeagreatwaytostartyourcardio
training if you are new to vigorous activity.
Forbestresults,combineyourBowex
®
MaxTrainer
®
cardiomachineworkoutswithastrengthtrainingprogramusingaBowex
®
home gym or
Bowex
®
SelectTech
®
dumbbells,andfollowtheBowex™BodyWeightLossGuideincludedinthismanual.
Consistency
Busyworkschedules,familyobligationsanddailychorescanmakeitdifculttotregularexerciseintoyourlife.Trythesetipstoincreaseyour
chances of success:
Scheduleyourworkoutsthesamewayyouschedulemeetingsorappointments.Selectspecicdaysandtimeseachweek,anddon’tchangeyour
workout times unless it is absolutely necessary.
Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week. Leave messages with friendly
reminders to be consistent, and keep each other accountable.
Makeyourworkoutsmoreinterestingbyalternatingbetweensteadystate(single-speed)workoutsandintervaltraining(variedspeed)workouts.The
Bowex
®
MaxTrainer
®
cardio machine is even more fun when you add this kind of variety.
Apparel
Itisimportanttowearappropriate,safeandcomfortablefootwearandclothingwhenusingtheBowex
®
MaxTrainer
®
cardio machine, including:
• Rubber-soledathleticwalkingorrunningshoes.
• Exerciseclothingthatallowsyoutomovefreely,andkeepcomfortablycool.
• Athletic support that provides stability and comfort.
• Exercisefriendlywaterbottleforconstanthydration.