Bedienungsanleitung Bowflex M3i Max Trainer (Seite 28 von 52) (Englisch)

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Assembly / Owner’s Manual

Workouts

Followtheseguidelinestoeaseyourselfintoaweeklyexerciseregimen.Useyourjudgmentand/ortheadviceofyourphysicianorhealthcare

professionaltondtheintensityandlevelofyourworkouts.

Consultaphysicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainortightnessinyourchest,becomeshortofbreath,

or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the machine’s computer for

reference purposes only. Theheartratedisplayedontheconsoleisanapproximationandshouldbeusedforreferenceonly.

SteadyStateandIntervalTrainingare2typesofworkoutsyoucandoonyourBowexMaxTrainer

cardio machine:

Steady State workouts

A Steady State workout involves slowly increasing your workout speed to a challenging, but comfortable, speed you can hold for most of your work-

out.GettingyourHeartRateupintotheFat-Burning,HeartZonezoneforanentireworkoutwouldbeagreatSteadyStateworkout.Forexample,

holdinga6caloriesperminuteBurnRatepacefortheentireworkout,exceptduringthewarm-upandcool-down.SteadyStateworkoutshelpyou

buildexercisecondence,staminaandendurance,andareessentialtoawell-roundedcardiovasculartrainingprogram.

Interval Training workouts

AnIntervalTrainingworkoutinvolvesadjustingyourworkoutintensityforspeciclengthsoftimetoraiseandloweryourbreathingrate,heartrate

and calorie burn. This form of workout allows you to burn more calories than a standard workout in a shorter period of time. Using the Calorie Burn

Rate display, you can adjust the intensity of your workout quickly to achieve your goals.

TheBowexMaxTrainer

cardio machine combines 8 “ACTIVE” and 8 “REST” segments to create an Interval workout. During an “ACTIVE”

segment, push yourself to a level of high calorie burn that can be repeated for the 8 segments. Then during the “REST” segments, allow yourself

todecreasetheintensityandprepareforthenext“ACTIVE”segment.Theseextremechangesinintensity,alongwithpushingyourbodytoward

exhaustion,iswherethemaximumbenetsaregainedfromIntervalTrainingworkouts.

IntervalTrainingworkoutsprovidevariety,helpminimizeoveruseinjuries(thatsometimesoccurfromdoingonlySteadyStateworkouts),maximize

calorieburnandimprovetness.

TheBowexMaxTrainer

cardio machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts

should feel much more comfortable than walking or running outside on a hard surface or a treadmill.

After Burn Rate

AttheendofanintenseIntervalTrainingworkout,yourbodywillactuallyneedtoexpendadditionalenergytoreplenishyourbody’sreserves.This

additionalamountofenergythatyourbodywillbeusingistheAfterBurnRate,orEPOC(ExcessPost-exerciseOxygenConsumption).Thelevelof

thisadditionalenergyrequirementforyourbodyisdirectlyrelatedtomanyfactors.Somefactorsareyourphysicaltnesslevel,intensitylevelofthe

intervaltrainingworkout,lengthofoxygendeprivationduringtheworkout,andphysicaldemandsduringtherecoveryphase.

In summary, your body will be burning more calories for hours after your workout. So after an intense MAX Interval workout, you may feel the effects

for hours afterwards.

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