Bedienungsanleitung Bowflex TC10 (Seite 27 von 52) (Englisch)

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Assembly / Owner’s Manual

Fitness Basics

Frequency

To maintain good health, lose weight and improve your cardiovascular endurance, use the TreadClimber

tness machine a minimum of 3 times per

week, 30 minutes each day.

If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 30 minutes of continuous exercise at one time, just do

5 – 10 minutes, and gradually increase your workout time until you can reach 30 minutes total.

If your schedule is busy, and you are unable to fit 30 minutes of continuous exercise into your day, try accumulating 30 minutes by doing multiple shorter workouts on the

same day. For example, 15 minutes in the morning and 15 minutes in the evening.

For best results, combine your TreadClimber

fitness machine workouts with a strength training program using a Bowflex

home gym or Bowflex

SelectTech

dumbbells,

and follow the Bowflex

Body Weight Loss Guide that comes with your machine.

Consistency

Busy work schedules, family obligations and daily chores can make it difcult to t regular exercise into your life. Try these tips to increase your

chances of success:

Schedule your workouts the same way you schedule meetings or appointments. Select specic days and times each week, and don’t change your

workout times unless it is absolutely necessary.

Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week. Leave messages with friendly

reminders to be consistent, and keep each other accountable.

Make your workouts more interesting by alternating between steady state (single-speed) workouts and interval training (varied speed) workouts. The

TreadClimber

tness machine is even more fun when you add this kind of variety.

Apparel

It is important to wear appropriate, safe and comfortable footwear and clothing when using the

TreadClimber

tness machine, including:

• Rubber-soled athletic walking or running shoes.

• Exercise clothing that allows you to move freely, and keep comfortably cool.

• Athletic support that provides stability and comfort.

Warm-Up *

Before you use your TreadClimber

tness machine, consider doing these dynamic warm-up stretches, which will help prepare your body for the

workout:

Dynamic Knee Hug

Stand with the feet together. Bring one knee forward and up

toward the chest. Place the hands around the shin and pull

the knee into the chest. Release the stretch by putting the

foot on the oor. Each repetition of the sequence should take

1 to 3 seconds. Repeat as a continuous, controlled, uid se-

quence 10 or 20 times. Repeat the stretch with the other leg.

* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.

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Bowflex TC10 Seite 27

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