Bedienungsanleitung Bowflex Max Total (Seite 36 von 56) (Englisch)

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Assembly / Owner’s Manual

How Often Should You Exercise

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.

• 3 times a week for about 14 minutes each day.

• Schedule workouts in advance and try to follow the schedule.

Note: Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete14minutesofcon-

tinuousexerciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha14minutetotal.

Intensity of Workout

To increase the intensity of your workout:

• Push yourself to increase the number of Pedal revolutions per minute.

• Place your feet further out toward the rear of the Pedals.

• Increase the Intensity Level and keep your RPM consistent, or increase it as well.

• Use your upper and lower body at different levels.

• Shift your grip location on the Handlebars to work out other parts of your upper body.

Hand Placement (Grip Selection)

ThistnessmachineisequippedwithmultipleHandlebarswhichallowforavarietyofdifferenttypesofworkouts.Asyouprogressonyourtness

routine, shift your hand placement to target different muscle groups.

Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed and resistance level can

occur during workouts, and be attentive in order to avoid loss of balance and possible injury.

The Dynamic Handlebars allow for a variety of upper body workouts. When starting out, place your hands where it feels most comfortable and stable

on the Dynamic Handlebars.

The Static Handlebars below the Console Assembly can also be used to add stability during a workout, as well as provide your heart rate.

For a workout focused on legs, lean in until your forearms run along the Aerobars with your hands upward. When leaning in, be aware of the motion

of the Dynamic Handlebars during the workout.

Mounting and Dismounting Your Machine

Care should be used when mounting or dismounting the machine.

Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to

avoid possible serious injury, grasp the Static Handlebars to steady yourself.

Be sure there is nothing under the Pedals or in the Air Resistance Fan before moving anything on the machine.

Tomountyourtnessmachine:

1. Move the Pedals until the one nearest to you is in the lowest position.

2. Grasp the Static Handlebars under the Console Assembly.

3. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.

Note:"Bottomedout”iswhentheUserisunabletostartaworkoutbecausethePedalswillnotmove.Ifthisoccurs,safelygrasptheStatic

Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying

more weight onto the heel. Once the Pedals begin to move, resume your intended workout.

Operations

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Bowflex Max Total Seite 36

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