Bowflex TC5500 manual Beginner Intermediate Advanced Week

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

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