Bowflex TC5500 manual Beginner Intermediate Advanced Week

Page 13

Interval Training involves adjusting your speed for specific lengths of time to raise and lower your heart rate and calorie burn. Interval training changes 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 burn calories after your workout is completed.

Interval training also helps prevent the injuries frequently associated with repetitive endurance exercise, and lets you increase your training intensity without over training or burning out. To develop a personal Interval Training regimen, change your belt speed or rate of stepping from fast speeds to slower recovery speeds.

The Steady State workout involves doing 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 you continue to hone and improve the tone and lean muscle mass in your long muscles.

 

Beginner

Intermediate

Advanced

Week 1

3 X per week, do a

3 X per week, do a

2 days interval training – 30

TreadClimber® workout at

TreadClimber® workout at

minutes

 

stable, constant pace – 30

stable, constant pace for 30

1 day steady pace – 30

 

minutes

minutes

minutes

 

If this feels easier by the end

 

Increase the workout level

 

of the week, move on to Week

 

 

 

adjustment during training

 

2. If not, feel free to repeat

 

 

 

weeks, if necessary, to

 

the week.

 

 

 

maximize your TreadClimber®

 

 

 

 

 

 

fitness benefits.

Week 2

3 X per week, do a

2 days steady pace – 30

Use Week 1 as a guide to help

TreadClimber® workout at

minutes

you start building your own

 

stable, constant pace – 30

1 day interval training – 30

long- term fitness routine,

 

minutes

minutes

adjusting your interval speeds,

 

If this feels easier by the end

Increase the workout level

resistance, step depth, etc.,

 

of the week, continue to Week

in order to maximize your

 

3. If not, feel free to repeat

adjustment during training

TreadClimber® benefits.

 

weeks, if necessary, to

 

the week.

 

 

maximize your TreadClimber®

 

 

 

fitness benefits.

 

Week 3

2 days steady pace – 30

Use Weeks 1 and 2 as a guide

 

minutes

to help you start building

 

 

1 day interval training – 30

your own long-term fitness

 

 

minutes

routine, adjusting your

 

 

 

interval speeds, resistance,

 

 

2 days interval training – 30

 

Week 4

step depth, etc., in order to

 

minutes

maximize your TreadClimber®

 

 

1 day steady pace – 30

benefits.

 

 

minutes

 

 

 

 

 

Increase the workout level

 

 

 

adjustment during training

 

 

 

weeks, if necessary, to

 

 

 

maximize your TreadClimber®

 

 

 

fitness benefits.

 

 

Week 5

Use Weeks 1, 2, 3 and 4 as

 

 

a guide to help you start

 

 

 

building your own long-term

 

 

 

fitness routine, adjusting your

 

 

 

interval speeds, resistance,

 

 

 

step depth, etc., in order to

 

 

 

maximize your TreadClimber®

 

 

 

benefit

 

 

13

Image 13
Contents BowflexTreadClimber TC5500 Specifications Table of ContentsBefore using this equipment, obey the following warnings Important Safety InstructionsInstructional DVD Emergency Stop ProceduresType Description Safety Warning Labels and Serial NumberSerial Number AvertissementFeatures Treadles ConsoleLock the Treadles for Treadmill Workout Applying the Treadle Locking Lever How Often Should You Exercise Workout Setting CylindersWhat to Wear StretchingBefore You Start Preliminary Workout Pausing or StoppingFirst 4 Weeks Warming UpBeginner Intermediate Advanced Week Chest Strap Remote Heart Rate MonitorHeart Rate Calculations Inspection MaintenanceWeekly Monthly Walking Belt and Deck LubricationWalking Belt Adjustment Moving Your Machine Condition/Problem Things to Check Solution TroubleshootingCondition/Problem Things to Check Solution Not Over TIGHTEN. Replace Unauthorized Returns 100% Satisfaction GuaranteeNorth AMERICA, CANADA, Asia Pacific & Latin America ContactsPage BowflexTreadClimber TC5500 Spécifications Table des matièresInstructions de sécurité importantes DVD éducatif Procédures d’arrêt d’urgenceÉtiquettes d’avertissement de sécurité et numéro de série La décalcomanie est située sous le capot Composants Pédales de marche Actionnement du levier de verrouillage des pédales de marche Cylindres de réglage d’entraînement Fréquence des entraînementsChoix des souliers et des vêtements Étirements musculairesAvant de commencer Pause ou arrêt Entraînement préliminairePremières semaines Commencer à s’entraîner ÉchauffementDébutant Intermédiaire Avancé Semaine Semaine Sangle de poitrine Moniteur de fréquence cardiaque distantCalculs de la fréquence cardiaque Fréquence cardiaque cible pour brûler des graisses EntretienÂge Horaire Lubrification de la courroie de marche et de la plate-formeAjustement de la courroie de marche Déplacement de votre machine Dépannage Situation/Problème Éléments à vérifier SolutionSituation/Problème Éléments à vérifier Solution Faisant des tours complets. Après Page Retours non autorisés Satisfaction garantie à 100 %Coordonnées Imprimé en Chine