Bowflex TC3000, TC5000, TC1000 manual Beginner Level Intermediate Level Advanced Level Week

Page 53

Workout Instructions

Beginner Level

Intermediate Level

Advanced Level

Week 1

Week 1

Week 1

• 3 x per week – treadmill workout

• 3 x per week, perform a

• 2 days interval training –

with treadles locked

TreadClimber® workout at steady,

30 minutes

at 2 MPH pace for 30 minutes

constant pace for 30 minutes

• 1 day steady pace – 30 minutes

 

 

Once this has become easier, retest

 

Increase workout level setting

your Fitness Level to determine if

 

 

during training weeks, if needed,

you are ready to progress to Week

 

 

to maximize TreadClimber® fitness

2 – your perceived exertion should

 

 

benefits.

have improved at least one point.

 

 

 

Week 2

Week 2

Week 2

• 3 x per week, perform a

• 2 days steady pace – 30 minutes

Use Weeks 1 as a guide to help

TreadClimber® workout at steady,

• 1 day interval training –

you begin building your own long-

constant pace – 30 minutes

term fitness routine, adjusting your

30 minutes

 

interval speeds, resistance, step

Once this has become easier, retest

 

Increase your workout levels

depth, etc. in order to maximize

your Fitness Level to determine if

TreadClimber® benefits.

during training weeks, if needed,

you are ready to progress to Week

 

to maximize TreadClimber® fitness

 

3 – your perceived exertion should

 

benefits.

 

have improved at least one point.

 

 

 

Week 3

Week 3

• 2 days steady pace – 30 minutes

Use Weeks 1 and 2 as a guide to

• 1 day interval training –

help you begin building your own

long-term fitness routine, adjusting

30 minutes

your interval speeds, resistance,

 

Increase workout level setting.

step depth, etc. in order to maximize

TreadClimber® benefits.

 

Week 4

•2 days interval training –

30 minutes

•1 day steady pace – 30 minutes

Increase workout levels 1-2 levels during training weeks, if needed, to maximize fitness benefits.

Week 5

Use Weeks 1, 2, 3 and 4 as a guide to help you begin building your own long-term fitness routine, adjusting your interval speeds, resistance, step depth, etc. in order to maximize TreadClimber® benefits.

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
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