Bedienungsanleitung Bowflex TC20 (Seite 34 von 60) (Englisch)

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Assembly / Owner’s Manual

Dynamic Side Reach

Stand with the feet apart, the knees slightly bent and the

arms at the sides of the body. Reach with one hand above

the head and lean over to the opposite side. Release the

stretch by returning to the start position. Then reach with the

other hand to the opposite side. Use the other arm to support

the body weight on the thigh, if necessary. Each repetition

of the sequence should take 1 to 3 seconds. Repeat as a

continuous, controlled, uid sequence 10 or 20 times.

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.

Steady State and Interval Training are 2 types of workouts you can do on your TreadClimber

tness 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. For example, holding a 3.0 MPH walking 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 speed faster and slower for specic lengths of time to raise and lower your breathing rate, heart

rate and calorie burn. Here is a sample Interval Training workout:

• 7 minutes walking at a slow, easy, comfortable speed.

• 1 minute walking at a more challenging speed that is approximately 50% faster.

• 7 minutes walking at a slow, easy, comfortable speed.

• 1 minute walking at a more challenging speed that is approximately 2x faster.

• 7 minutes walking at a slow, easy, comfortable speed.

• 1 minute walking at a more challenging speed that is approximately 50% faster.

• 6 minutes walking at a slow, easy, comfortable speed.

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 TreadClimber

tness 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.

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

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Bowflex TC20 Seite 34

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