Bowflex TreadClimber TC5500 Manuel Du Propriétaire page 13

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
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.
• • • 3 X per week, do a
Week 1 1 1
Week Week
TreadClimber
stable, constant pace – 30
minutes
If this feels easier by the end
of the week, move on to Week
2. If not, feel free to repeat
the week.
• • • 3 X per week, do a
Week Week Week 2 2 2
TreadClimber
stable, constant pace – 30
minutes
• • • If this feels easier by the end
of the week, continue to Week
3. If not, feel free to repeat
the week.
• • • 2 days steady pace – 30
Week Week Week 3 3 3
minutes
• • • 1 day interval training – 30
minutes
• • • 2 days interval training – 30
Week Week Week 4 4 4
minutes
• • • 1 day steady pace – 30
minutes
Increase the workout level
adjustment during training
weeks, if necessary, to
maximize your TreadClimber
fitness benefits.
Use Weeks 1, 2, 3 and 4 as
Week Week 5 5 5 Week
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
Beginner
Beginner Beginner
• • • 3 X per week, do a
® workout at TreadClimber
stable, constant pace for 30
minutes
• • • 2 days steady pace – 30
® workout at minutes
• • • 1 day interval training – 30
minutes
Increase the workout level
adjustment during training
weeks, if necessary, to
maximize your TreadClimber
fitness benefits.
Use Weeks 1 and 2 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
benefits.
®
®
machine is designed to cushion
®
Intermediate
Intermediate Intermediate
® workout at
®
®
13
13 13
Advanced
Advanced Advanced
• • • 2 days interval training – 30
minutes
• • • 1 day steady pace – 30
minutes
Increase the workout level
adjustment during training
weeks, if necessary, to
maximize your TreadClimber
fitness benefits.
Use Week 1 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 ® benefits.
®