Bowflex TC5000, TC1000, TC3000 manual Workout Instructions, Determining Your Fitness Level, Test

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Workout Instructions

Determining Your Fitness Level

Endurance is an important way to determine your fitness level. Before you begin exercising on your Bowflex® TreadClimber® exercise machine, you will want to benchmark your current endurance level, based on how well you feel after you take these quick tests on your TreadClimber® machine. To do these tests, you’ll need to use your TreadClimber® machine in all exercise modes (TreadClimber®, treadmill and stair-stepper modes).

CONSULT YOUR PHYSICIAN BEFORE TAKING THESE TESTS. Only he or she can determine whether they may not be appropriate for your particular age and condition. If you have not been exercising or are pregnant or have a heart condition or any physical limitation, failure to consult your physician before engaging in physical exercise, such as these three tests, could result in serious injury or death. If while taking the tests, you have any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel faith, light-headed or dizzy or have any pain or discomfort, STOP and consult your physician.

These three quick tests should help you determine at what level you should start training:

Test 1

1.Start a TreadClimber® workout (belts and treadles engaged) at 0.7 MPH (0.5 for TC1000), using the easiest Workout Level Setting for your weight (see the Workout Level Settings table on Page 33), and gradually increase your speed for the next 30 seconds until you reach 2 MPH or until you feel that you are at your personal maximum exertion.

2.Continue for another 15 seconds at that speed, then step off the treadles onto the Side Foot Support Platforms and press START/STOP to stop the belts.

3.Once the belts have stopped, breathe in and out slowly a few times, and then review your level of exertion based on the below scale:

Rate of Perceived Exertion Scale

1.Sluggish – heart rate not raised

2.Comfortable – strolling rather than exercising

3.Alert and moving – not exerting yourself

4.Heart rate up – feel activated

5.Moderate exercise – feel aerobic and warmed up

6.Invigorated and healthy but could tire out soon

7.Breathing heavier – pushing yourself

8.Panting hard – feeling muscle burn

9.Sharp increase in exertion – almost at maximum effort

10.Maximum effort – could collapse if pace continued Based on the above scale:

•Beginner Level perceives exertion at 8, 9 or 10

•Intermediate Level perceives their exertion at 4, 5, 6 or 7

•Advanced Level perceives exertion at 1, 2 or 3

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 waterBox 2 contains the TreadClimber treadles Box 3 contains the TreadClimber baseCylinder Stud 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 alsoMain Power Switch On TC5000 Power & Slower Buttons TC3000 Power & Slower ButtonsCalibration Process TC3000 and TC5000 only Not Interrupt Calibration Page Bowflex TreadClimber 100% Satisfaction Guarantee Warranty What Does This Warranty Cover?How Long Does Warranty Coverage Last? 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 TC5000TC5000 Features TC5000 DisplaysQuick Start 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 AdjustmentWorkout Instructions Determining Your Fitness LevelTest Assessment Treadmill Workout TreadlesLocking the Treadles for Treadmill Workout 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 MaintenanceTC5000 and TC3000 Diagnostics Removing the Right Plastic Drive CoverLower LED Board Lower LED Board Lights Parts Ordering Replacement PartsWalking Belts Rear Belt Guide Parts Important contact numbers Customer Service 1.800.NAUTILUS
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