Owner`s manual

14
Fitness Basics
Frequency
To maintain good health, lose weight and improve your cardiovascular endurance, use the TreadClimber
®
fi tness
machine a minimum of 3 times per week, 30 minutes each day.
If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 30 minutes of
continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach 30 minutes total.
If your schedule is busy, and you are unable to fit 30 minutes of continuous exercise into your day, try accumulating 30 minutes by doing
multiple shorter workouts on the same day. For example, 15 minutes in the morning and 15 minutes in the evening.
For best results, combine your TreadClimber
®
fitness machine workouts with a strength training program using a Bowflex
®
home gym or
Bowflex
®
SelectTech
®
dumbbells, and follow the Bowflex
®
Body Weight Loss Plan that comes with your machine.
Consistency
Busy work schedules, family obligations and daily chores can make it diffi cult to fi 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 specifi 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 train-
ing (varied speed) workouts. The TreadClimber
®
fi tness 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
TreadClimber
®
fi tness 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.
Warm-Up *
Before you use your TreadClimber
®
fi tness machine, consider doing these dynamic warm-up stretches, which will help
prepare your body for the workout:
Operations