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treadclimber® workout
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 |
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Once this has become easier, retest |
| Increase workout level setting |
your Fitness Level to determine if |
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| during training weeks, if needed, | |
you are ready to progress to Week |
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| to maximize TreadClimber® fitness | |
2 – your perceived exertion should |
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| machine benefits. | |
have improved at least one point. |
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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® fitness machine | |||
during training weeks, if needed, | |||
you are ready to progress to Week | benefits. | ||
to maximize TreadClimber® fitness | |||
3 – your perceived exertion should | |||
| |||
machine 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 | |
30 minutes | ||
your interval speeds, resistance, | ||
| ||
Increase workout level setting. | step depth, etc. in order to maximize | |
TreadClimber® fitness machine | ||
| ||
| benefits. |
Week 4
•2 days interval training –
30 minutes
•1 day steady pace – 30 minutes
Increase workout levels
Week 5 |
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Use Weeks 1, 2, 3 and 4 as a |
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guide to help you begin building |
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your own | 7! 2 . ) . ' |
adjusting your interval speeds, | |
resistance, step depth, etc. in order | |
to maximize TreadClimber® fitness | |
machine benefits. |
|
To avoid possible unintended LOCKING of the treadles DURING TREADCLIMBER® WORKOUT MODE with resulting injury, make sure that the locking mechanism is engaged with the
Bowflex® TreadClimber® Assembly and Owner’s Manual 47