Bowflex TC5300, TC6000 manual Treadclimber workout, Assessment, Preliminary TreadClimber Workout

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treadclimber® workout

Assessment

After finishing all endurance tests, add the totals of your perceived exertion for Tests 1 and 2 together and divide by two. If your score is:

8 - 10: use the BEGINNER LEVEL workouts in the TreadClimber® Workout section of this manual.

4 - 7: use the INTERMEDIATE LEVEL workouts in the TreadClimber® Workout section of this manual.

1 - 3: use the ADVANCED LEVEL workouts on in the TreadClimber® Workout section of this manual.

If you follow our workout program, you should see a marked improvement in your endurance after just a few workouts on your Bowflex® TreadClimber® fitness machine.

Preliminary TreadClimber® Workout

First 4 Weeks

Based on your Perceived Exertion Level (see the Determining Your Fitness Level section in this manual), follow the Preliminary Workout guidelines to ease yourself into a weekly Bowflex® TreadClimber® workout regimen. This regimen may include varying treadmill and TreadClimber® workout modes (combination elliptical, stair-stepping and treadmill) workouts or any one of those workouts that suits your own unique and ever-changing exercise-regimen needs.

Remember to always use your own, best personal judgment and the advice of your physician or health care professional to determine how intense and how long your daily workout should be.

Warming Up

Before you begin any workout, you should prepare your body for increased activity by slowly raising your heart rate.

Stair-stepping is one way to warm up your body slowly without fatiguing. Follow the directions in the Stair- Stepper Workout section in this manual to begin a stair-stepper warm-up. When you are ready to begin your TreadClimber® workout, all you will need to do is:

a)Step off the treadles onto the Side Foot Support Platforms

b)Engage the belts by pressing the “+ SPEED” button

Beginning Your Workout

Interval Training and Steady State are two types of workouts that you may perform on the TreadClimber® fitness machine while in TreadClimber® workout mode (stepping and using the belts at the same time). You may also wish to combine Interval Training with Steady State Training to get a varied workout.

Interval Training involves adjusting your speed for specific lengths of time to raise and lower your heart rate and calorie burn. Interval training varies the intensity of your workout during one exercise session. Alternating high-intensity training with low-intensity rest periods will boost your metabolism and help you continue to burn calories even after your workout is over.

Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and allows you to increase your training intensity without over-training or burning out.

Try varying your belt speed or rate of stepping from fast speeds to slower recovery speeds to begin building your own Interval Training regimen.

Steady State workout involves performing one exercise at the same speed and intensity for a long period of time. While there are risks to repetitive workouts, the TreadClimber® fitness machine is designed to cushion your joints and muscles from those stress injuries. Further, repetitive workouts can help you build your endurance, stamina and strength while continuing to hone and improve the tone and lean muscle mass in your long muscles.

46Workout Instructions

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Contents Special Edition Includes Page Preface GreatTable of Contents Product Features Product Specifications Physical DimensionsImportant Safety precautions Emergency Stop Procedures Safety Warning Labels Label 3 Danger Hazardous voltageCleaning Initial ServiceAccessories Care of your treadclimber fitness machine# ! 5 Walking Belt and Deck LubricationInspecting Storing Your TreadClimber Fitness MachineWalking Belt Adjustment Misalignment Test and ResolutionSelect Your Workout Area Basic Assembly PrinciplesBefore You Assemble Machine MatParts and Hardware Guide Parts and Hardware Guide Hardware Bag P/N 000-4639 Note Illustrations are to scale Assembly Process Installing Upright SupportsInstalling Upright Supports Installing Console/Handlebar Assembly Important! betweenInstalling Hydraulic Cylinders Installing Hydraulic CylindersInstalling Upright Covers Installing Upright CoversInstalling Rear Side Covers Installing Rear Side CoversInstalling Rear Base Covers Installing Rear Base Cover Rear Step CoverInstalling Rear Cover Decals Installing DecalsFailure to visually check and test assembly Attaching Power CordInspecting Final Assembly Effectiveness of your exercise programRemote Heart Monitor How to Use Your Chest StrapHeart rate monitoring Information About Heart Rate Calculations 452. !2%4%!2442!4%Turning on the Power Getting StartedCalibration Procedure To calibrateSelect Your Workout Level TC5300 Quick Start guide Quick Start Guide for TC6000 go toAdjusting Workout Level Settings Getting Started tc5300Model tc5300 display and program overview Set up ModeUser Weight Distance Speed Understanding the DisplayResults, Pausing or Stopping Exercise Model tc5300 and TC6000Tc6000 Quick Start guides Quick Start GuideModel tc6000 Tc6000 DisplayTC 6000 Control Keys Tc6000 program overview SET your HeightExercise in Manual Mode Profile Programs More on the TC6000 Console FeaturesPrograms Plateau ProgramCross Training Program Distance Based ProgramsBowflex Fitness Test Custom IntervalsCustom Profile Programs More Bowflex Fitness Test Tips Body Mass Index BMI Bowflex AdvantageHeart Rate Control Program Tc6000 Bowflex Advantage Data Display AreasUsing the Scan keys Defining the data FieldsDETERMINING Your Fitness Level Determining Your Fitness Level TC5300 and TC6000Test Preliminary TreadClimber Workout Treadclimber workoutAssessment Beginner Level Intermediate Level Advanced Level Week Locking the Treadles for Treadmill Workout Treadmill workout ModeDifference in the Treadles Starting a Treadmill Workout Stair-stepper workout Mode Starting a Stair-Stepper WorkoutFast Fat Loss Now Introduction IntroductionBody Leanness Program Eating Guidelines Eating GuidelinesSuperhydrate Your System Follow a Carbohydrate-Rich Descending-Calorie Eating PlanWeek 1 Eating PlanEating Plan Week 3Mid-Afternoon Snack Breakfast = 300 caloriesLunch = 300 calories Dinner = 500 or 300 calories Late-Night SnackShopping List Questions & Answers Is it possible to drink too much water?Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planOrdering Replacement Parts Contacting Customer ServiceCustomer Service Trouble shooting guide Things to Check SolutionThings to Check Solution Drive pulley and flywheel LED board. Caution Machine is on. Current is active How to access the LED Board DiagnosticsTC5300/TC6000 Diagnostics Bowflex TreadClimber 100% Satisfaction Guarantee Satisfaction guaranteeHow Long Does Warranty Coverage Last? WarrantyWhat Does This Warranty Cover? International PurchasesWarranty Does Not Cover Bowflex TreadClimber Product Registration Card Bowflex Treadclimber Important contact numbers Offices in the United States001-7055 Rev a 02/15/2007

TC6000, TC5300 specifications

The Bowflex TC5300 and TC6000 are innovative treadclimbers designed to revolutionize indoor exercising. These machines blend the benefits of a treadmill, stair climber, and elliptical into one efficient workout system. They cater to a diverse range of fitness enthusiasts, from beginners to seasoned athletes, providing low-impact, high-intensity cardio workouts that can help burn calories and build strength.

The TC5300 model is equipped with a dual-purpose platform that enables users to experience both climbing and walking movements. Its spacious running surface is designed for comfort, allowing individuals to engage in a natural stride while maximizing the benefits of a high-intensity workout. One of its standout features is the adjustable speed settings, which provide flexibility for users to tailor their workouts according to their fitness levels and goals.

On the other hand, the TC6000 takes functionality a step further by integrating advanced technology into its design. This model features a sleek, modern display console that shows essential workout metrics such as time, distance, speed, and calories burned, allowing users to track their progress in real time. Additionally, the TC6000 comes with built-in Bluetooth compatibility, enabling users to connect to fitness apps and track their workouts comprehensively on their smartphones or tablets.

Both machines utilize the unique Bowflex proprietary "TreadClimber" technology, which combines the benefits of walking and climbing in one workout. This dual-action system not only engages more muscle groups but also causes the body to burn more calories than walking alone. The low-impact nature of these machines reduces stress on the joints, making them suitable for users with varying fitness levels.

Comfort features such as cushioned footpads and ergonomic handles enhance the overall user experience, promoting longer workout sessions without discomfort. The machines also feature a compact design, making them suitable for home gyms with limited space.

In summary, the Bowflex TC5300 and TC6000 offer a comprehensive solution for achieving fitness goals through innovative technology and thoughtful design. With their unique combination of features, these treadclimbers bring a new dynamic to indoor workouts, helping users to stay motivated and engaged while reaping the benefits of effective cardiovascular training.
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