Bowflex Max Trainer M3 - Workout Types and Benefits; Steady State and Interval Training; After Burn Rate Explained

Assembly / Owner’s Manual
28
Workouts
)ROORZWKHVHJXLGHOLQHVWRHDVH\RXUVHOILQWRDZHHNO\H[HUFLVHUHJLPHQ8VH\RXUMXGJPHQWDQGRUWKHDGYLFHRI\RXUSK\VLFLDQRUKHDOWKFDUH
SURIHVVLRQDOWR¿QGWKHLQWHQVLW\DQGOHYHORI\RXUZRUNRXWV
&RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDP6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVVLQ\RXUFKHVWEHFRPHVKRUW
RIEUHDWKRUIHHOIDLQW&RQWDFW\RXUGRFWRUEHIRUH\RXXVHWKHPDFKLQHDJDLQ8VHWKHYDOXHVFDOFXODWHGRUPHDVXUHGE\WKH
machine’s computer for reference purposes only. 7KHKHDUWUDWHGLVSOD\HGRQWKHFRQVROHLVDQDSSUR[LPDWLRQDQGVKRXOGEHXVHG
for reference only.
6WHDG\6WDWHDQG,QWHUYDO7UDLQLQJDUHW\SHVRIZRUNRXWV\RXFDQGRRQ\RXU%RZÀH[0D[7UDLQHU

cardio 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
RXW*HWWLQJ\RXU+HDUW5DWHXSLQWRWKH)DW%XUQLQJ+HDUW=RQH]RQHIRUDQHQWLUHZRUNRXWZRXOGEHDJUHDW6WHDG\6WDWHZRUNRXW)RUH[DPSOH
KROGLQJDFDORULHVSHUPLQXWH%XUQ5DWHSDFHIRUWKHHQWLUHZRUNRXWH[FHSWGXULQJWKHZDUPXSDQGFRROGRZQ6WHDG\6WDWHZRUNRXWVKHOS\RX
EXLOGH[HUFLVHFRQ¿GHQFHVWDPLQDDQGHQGXUDQFHDQGDUHHVVHQWLDOWRDZHOOURXQGHGFDUGLRYDVFXODUWUDLQLQJSURJUDP
Interval Training workouts
$Q,QWHUYDO7UDLQLQJZRUNRXWLQYROYHVDGMXVWLQJ\RXUZRUNRXWLQWHQVLW\IRUVSHFL¿FOHQJWKVRIWLPHWRUDLVHDQGORZHU\RXUEUHDWKLQJUDWHKHDUWUDWH
and calorie burn. This form of workout allows you to burn more calories than a standard workout in a shorter period of time. Using the Calorie Burn
Rate display, you can adjust the intensity of your workout quickly to achieve your goals.
7KH%RZÀH[0D[7UDLQHU

cardio machine combines 8 “ACTIVE” and 8 “REST” segments to create an Interval workout. During an “ACTIVE” seg
ment, push yourself to a level of high calorie burn that can be repeated for the 8 segments. Then during the “REST” segments, allow yourself to
GHFUHDVHWKHLQWHQVLW\DQGSUHSDUHIRUWKHQH[W³$&7,9(´VHJPHQW7KHVHFKDQJHVLQLQWHQVLW\DORQJZLWKSXVKLQJ\RXUERG\LVZKHUHWKHPD[LPXP
EHQH¿WVDUHJDLQHGIURP,QWHUYDO7UDLQLQJZRUNRXWV
,QWHUYDO7UDLQLQJZRUNRXWVSURYLGHYDULHW\KHOSPLQLPL]HRYHUXVHLQMXULHVWKDWVRPHWLPHVRFFXUIURPGRLQJRQO\6WHDG\6WDWHZRUNRXWVPD[LPL]H
FDORULHEXUQDQGLPSURYH¿WQHVV
7KH%RZÀH[0D[7UDLQHU

cardio 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.
After Burn Rate
$WWKHHQGRIDQLQWHQVH,QWHUYDO7UDLQLQJZRUNRXW\RXUERG\ZLOODFWXDOO\QHHGWRH[SHQGDGGLWLRQDOHQHUJ\WRUHSOHQLVK\RXUERG\¶VUHVHUYHV7KLV
DGGLWLRQDODPRXQWRIHQHUJ\WKDW\RXUERG\ZLOOEHXVLQJLVWKH$IWHU%XUQ5DWHRU(32&([FHVV3RVWH[HUFLVH2[\JHQ&RQVXPSWLRQ7KHOHYHORI
WKLVDGGLWLRQDOHQHUJ\UHTXLUHPHQWIRU\RXUERG\LVGLUHFWO\UHODWHGWRPDQ\IDFWRUV6RPHIDFWRUVDUH\RXUSK\VLFDO¿WQHVVOHYHOLQWHQVLW\OHYHORIWKH
LQWHUYDOWUDLQLQJZRUNRXWOHQJWKRIR[\JHQGHSULYDWLRQGXULQJWKHZRUNRXWDQGSK\VLFDOGHPDQGVGXULQJWKHUHFRYHU\SKDVH
In summary, your body will be burning more calories for hours after your workout. So after an intense MAX Interval workout, you may feel the effects
for hours afterwards.