Stepper Machine User Manual

IntervalTraininginvolvesadjustingyourspeedforspeciclengthsoftimetoraiseandloweryourheart
rateandcalorieburn.Intervaltrainingchangestheintensityofyourworkoutduringoneexercisesession.
Alternatinghigh-intensitytrainingwithlow-intensityrestperiodswillboostyourmetabolismandhelp
youburncaloriesafteryourworkoutiscompleted.
Intervaltrainingalsohelpspreventtheinjuriesfrequentlyassociatedwithrepetitiveenduranceexercise,and
letsyouincreaseyourtrainingintensitywithoutovertrainingorburningout.TodevelopapersonalInterval
Trainingregimen,changeyourbeltspeedorrateofsteppingfromfastspeedstoslowerrecoveryspeeds.
TheSteadyStateworkoutinvolvesdoingoneexerciseatthesamespeedandintensityforalongperiod
oftime.Whilethereareriskstorepetitiveworkouts,theTreadClimber
®
machineisdesignedtocushion
yourjointsandmusclesfromthosestressinjuries.Further,repetitiveworkoutscanhelpyoubuildyour
endurance,staminaandstrengthwhileyoucontinuetohoneandimprovethetoneandleanmusclemass
inyourlongmuscles.
Beginner Beginner
Beginner
Intermediate Intermediate
Intermediate
Advanced Advanced
Advanced
Week Week
Week
1 1
1
• •
•
3Xperweek,doa
TreadClimber
®
workoutat
stable,constantpace–30
minutes
Ifthisfeelseasierbytheend
oftheweek,moveontoWeek
2.Ifnot,feelfreetorepeat
theweek.
• •
•
3Xperweek,doa
TreadClimber
®
workoutat
stable,constantpacefor30
minutes
• •
•
2daysintervaltraining–30
minutes
• •
•
1daysteadypace–30
minutes
Increasetheworkoutlevel
adjustmentduringtraining
weeks,ifnecessary,to
maximizeyourTreadClimber
®
tnessbenets.
Week Week
Week
2 2
2
• •
•
3Xperweek,doa
TreadClimber
®
workoutat
stable,constantpace–30
minutes
• •
•
Ifthisfeelseasierbytheend
oftheweek,continuetoWeek
3.Ifnot,feelfreetorepeat
theweek.
• •
•
2dayssteadypace–30
minutes
• •
•
1dayintervaltraining–30
minutes
Increasetheworkoutlevel
adjustmentduringtraining
weeks,ifnecessary,to
maximizeyourTreadClimber
®
tnessbenets.
Week Week
Week
3 3
3
• •
•
2dayssteadypace–30
minutes
• •
•
1dayintervaltraining–30
minutes
Week Week
Week
4 4
4
• •
•
2daysintervaltraining–30
minutes
• •
•
1daysteadypace–30
minutes
Increasetheworkoutlevel
adjustmentduringtraining
weeks,ifnecessary,to
maximizeyourTreadClimber
®
tnessbenets.
Week Week
Week
5 5
5
UseWeeks1,2,3and4as
aguidetohelpyoustart
buildingyourownlong-term
tnessroutine,adjustingyour
intervalspeeds,resistance,
stepdepth,etc.,inorderto
maximizeyourTreadClimber
®
benet
UseWeeks1and2asaguide
tohelpyoustartbuilding
yourownlong-termtness
routine,adjustingyour
intervalspeeds,resistance,
stepdepth,etc.,inorderto
maximizeyourTreadClimber
®
benets.
UseWeek1asaguidetohelp
youstartbuildingyourown
long-termtnessroutine,
adjustingyourintervalspeeds,
resistance,stepdepth,etc.,
inordertomaximizeyour
TreadClimber
®
benets.
13 13
13