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WORKOUT INSTRUCTIONS
Preliminary TreadClimber
®
Workout
FIRST 4 WEEKS
Based on your Perceived Exertion Level (see the Determining Your Fitness Level section in this manual), follow the
Preliminary Workout guidelines to ease yourself into a weekly Bowflex® TreadClimber® workout regimen. This
regimen may include varying treadmill and TreadClimber® workout modes (combination elliptical, stair-stepping and
treadmill) workouts or any one of those workouts that suits your own unique and ever-changing exercise-regimen needs.
Remember to always use your own, best personal judgment and the advice of your physician or health care professional
to determine how intense and how long your daily workout should be.
WARMING UP
Before you begin any workout, you should prepare your body for increased activity by slowly raising your heart rate.
Stair-stepping is one way to warm up your body slowly without fatiguing. Follow the directions in the Stair- Stepper
Workout section in this manual to begin a stair-stepper warm-up. When you are ready to begin your
TreadClimber®
workout, all you will need to do is:
a) Step off the treadles onto the Side Foot Support Platforms
b) Engage the belts by pressing the “+ SPEED” button
BEGINNING YOUR WORKOUT
Interval Training and Steady State are two types of workouts that you may perform on the TreadClimber® fitness
machine while in TreadClimber® workout mode (stepping and using the belts at the same time). You may also wish to
combine Interval Training with Steady State Training to get a varied workout.
Interval Training involves adjusting your speed for specific lengths of time to raise and lower your heart rate and calorie
burn. Interval training varies 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 continue to burn calories even after your
workout is over.
Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and allows you to
increase your training intensity without over-training or burning out.
Try varying your belt speed or rate of stepping from fast speeds to slower recovery speeds to begin building your own
Interval Training regimen.
Steady State workout involves performing one exercise at the same speed and intensity for a long period of time. While
there are risks to repetitive workouts, the TreadClimber® fitness machine is designed to cushion your joints and muscles
from those stress injuries. Further, repetitive workouts can help you build your endurance, stamina and strength while
continuing to hone and improve the tone and lean muscle mass in your long muscles.
ASSESSMENT
After finishing all endurance tests, add the totals of your perceived exertion for Tests 1 and 2 together and divide by two.
If your score is:
8 - 10: use the BEGINNER LEVEL workouts in the TreadClimber® Workout section of this manual.
4 - 7
: use the INTERMEDIATE LEVEL workouts in the TreadClimber® Workout section of this manual.
1 - 3
: use the ADVANCED LEVEL workouts on in the TreadClimber® Workout section of this manual.
If you follow our workout program, you should see a marked improvement in your endurance after just a few workouts on
your Bowflex® TreadClimber® fitness machine.
TREADCLIMBER® WORKOUT