Bowflex TC3000, TC5000, TC1000 manual 452. !2%4%!2442!4%, Information About Heart Rate Calculations

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Getting Started

Information About Heart Rate Calculations

Your maximum heart rate generally declines with age from about 220 Beats Per Minute (BPM) in childhood to about 160 BPM at age 60. This fall in heart rate is fairly linear, decreasing by approximately one BPM per year. There is no strong evidence to suggest that training influences the decline in maximum heart rate. It should be remembered that individuals of the same age might have quite different maximum heart rates. It is more accurate to calculate this value by undergoing a stress test than by using an age-related formula.

On the other hand, your resting heart rate is greatly influenced by endurance training. The typical adult has a resting heart rate of about 72 BPM whereas highly trained runners may have readings of 40 BPM or lower.

The heart rates below are based on average fitness of persons of the age indicated. You may be more or less fit, and your actual maximum heart rate and zones may be correspondingly higher or lower. You should therefore consult your physician for the maximum heart rate that is right for you and the heart rates that you can safely exercise at.

The best way to burn fat during exercise is to start slowly with a less intense exercise and gradually increase your intensity until your heart rate during exercise is between 60 – 85% of your maximum heart rate, and continue at that pace, keeping your heart rate in that target zone for over 20 minutes.

The longer you maintain your target heart rate, the more fat your body will burn.

The graph below is merely a guideline, showing the generally suggested target heart rate for persons your age. As noted above, your optimal target rate may be higher or lower, depending on your fitness. Consult your physician for your individual target heart rate.

Using the graph below as a guideline, raise and lower the intensity of your workout to keep within the suggested target heart rate for your age.

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Note: As with all exercises and fitness regimens, always use your best judgment when increasing intensity or endurance.

Bowflex® TreadClimber® Owner’s Manual

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Contents Bowflex TreadClimber Assembly Guide Preface Table of Contents Workout Level Console Setting Dials Belt Guides TreadClimber FeaturesHydraulic Resistance Cylinders Transport Handles Locking Lever Treadle Side Foot Support PlatformsPhysical Dimensions TreadClimber SpecificationsComponent Specifications System CapacitiesImportant Safety Precautions Important Safety Precautions Treadclimber machine only in AN Emergency Stop ProceduresAccessories Initial ServiceCleaning Care of your TreadClimber Exercise MachineInspecting Walking Belt and Deck LubricationStoring Your TreadClimber Machine Determining Hours Used TC3000 and TC5000 models onlyBefore You Assemble Assembly GuideBox 1 contains TreadClimber Parts Reference GuideBox 1 also contains Do not use near waterCylinder Stud Box 2 contains the TreadClimber treadlesBox 3 contains the TreadClimber base Hardware TreadClimber Hardware and Tool ListTools PartsPlacing Treadles on Base Assembly InstructionsAttaching Teeter Connecting Speed Pickup WireLocking the Treadles Installing Drive BeltInstalling the Upright Junction Covers and Cosmetic Plugs Installing the UprightsInstalling the CONSOLE/ Handlebar Assembly Securing the Console Handlebar AssemblyAttaching the Hydraulic Cylinders Inspecting AssemblyMounting the Rear Cover Mounting the Frame CoversAttaching the Side Foot Support Platforms Mounting the Drive CoversBefore use can cause damage to Failure to visually check and test assemblyTreadClimber machine and serious injury To users and bystanders and can alsoCalibration Process TC3000 and TC5000 only Main Power Switch On TC5000 Power & Slower ButtonsTC3000 Power & Slower Buttons Not Interrupt Calibration Page Bowflex TreadClimber 100% Satisfaction Guarantee How Long Does Warranty Coverage Last? WarrantyWhat Does This Warranty Cover? How to Get Service Warranty Does Not CoverAfter Your Warranty Expires ExclusionsIMPORTANT! Mail Within 30 Days of Purchase Bowflex TreadClimber Warranty Registration CardBowflex Treadclimber Getting Started Main Power Switch OffConsult Your Physician Before Starting Any Select Your Workout LevelResistance Arrow Pausing or Stopping the TC1000 Pausing or Stopping the TC3000 and TC5000Quick Start TC5000 FeaturesTC5000 Displays Remote Heart Module TC5000 Only Information About Heart Rate Calculations 452. !2%4%!2442!4%TC1000 Features TC3000 FeaturesTC3000 Displays TC1000 DisplaysEnglish Measurement Display Metric Measurement Display Misalignment Test and Resolution Walking Belt AdjustmentTest Workout InstructionsDetermining Your Fitness Level Assessment Locking the Treadles for Treadmill Workout Treadmill WorkoutTreadles Starting a Treadmill Workout TC1000 Starting a Treadmill Workout TC3000 and TC5000Starting a Stair-Stepper Workout TC1000 Stair-Stepper WorkoutBowflex TreadClimber Workout Workout Instructions First 4 Weeks Preliminary TreadClimber WorkoutWarming Up Beginning Your WorkoutBeginner Level Intermediate Level Advanced Level Week Fast Fat Loss Now Introduction Body Leanness ProgramSuper-hydrate Your System Eating GuidelinesWeek 1 Eating PlanWeek 3 Week 5Sandwich BagelCereal Shake choice of oneBody Leanness Program Shopping List Questions & Answers Maintaining Your Lean Body Contacting Customer Service Repairs/MaintenanceOrdering Replacement Parts Routine MaintenanceLower LED Board Lower LED Board Lights TC5000 and TC3000 DiagnosticsRemoving the Right Plastic Drive Cover Parts Ordering Replacement PartsWalking Belts Rear Belt Guide Parts Important contact numbers Customer Service 1.800.NAUTILUS