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Using Your Bowfl ex
®
Treadmill
Getting Started
Prior to beginning any exercise program, obtain a physical exam from your physician or healthcare professional. If at any
time during exercise you feel faint, dizzy or short of breath, or experience chest pain, stop exercising immediately! If the
condition persists, you should consult your physician or healthcare professional before resuming exercise activities.
Now it’s time to get accustomed to your treadmill. Before you get on your treadmill, stand along side it, and get used to
the controls. Then get on, straddling the belt by standing on the foot rails and putting both hands on the hand rails.
Next, turn the machine on and set the speed at 1 or 2 MPH. Step on the belt, and begin walking. After you feel
comfortable, slowly increase the speed to 2 or 3 MPH. Stay at that speed for 10 minutes. Slowly bring the machine to a
stop and step off.
Going Forward
Walk a mile at a steady pace, and record your time. It will take between 15 and 25 minutes. At 3 MPH, a mile will take
about 20 minutes. After you can do this a few times fairly easily, you can gradually increase your speed and grade so
you are getting a good workout that lasts 30 minutes. Remember when you begin a walking program, you can always
take it slowly.
How Often Should You Exercise?
• The goal – three to fi ve times a week, for 15 to 60 minutes.
• Schedule workouts in advance; try to work out even when you don’t want to.
• Control the intensity of workout by speed and/or by incline.
• Start off at 0% incline. As you increase your workout intensity, you can begin to elevate the machine.
Suggested Workouts
The Quick Workout
• 15 to 20 minutes.
• Warm up for 2 minutes at 3 MPH.
• Increase speed to 3.3 MPH then to 3.6 MPH (2 minutes each).
• Add 0.2 MPH of speed every 2 minutes until you reach a speed at which you’re breathing hard, but not out of breath.
Maintain this speed, slowing by 0.2 MPH increments if you get out of breath. Cool down for the last 4 minutes by
slowing down to 3 MPH.
• If you have a hard time reaching the breathe-hard intensity through speed increases, slightly increase the machine’s
incline. A small increase in incline will raise the intensity of your workout.
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Using Your Bowflex® Treadmill