Bowflex TC1000, TC5000, TC3000 manual Preliminary TreadClimber Workout, First 4 Weeks, Warming Up

Workout Instructions

Preliminary TreadClimber® Workout

First 4 Weeks

Based on your Perceived Exertion Level (see the Determining Your Fitness Level section at the beginning of the Workout Instructions section of this manual), follow the Preliminary Workout guidelines to ease yourself into a weekly Bowflex® TreadClimber® regimen. This regimen may include varying stair-stepper, treadmill and TreadClimber® 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 FASTER button (START/STOP for the TC1000)

Beginning Your Workout

Interval Training and Steady State are two types of workouts that you may perform on the TreadClimber® machine while in TreadClimber® 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® 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.

49 Bowflex® TreadClimber® Owner’s Manual