Bowflex Max Trainer M7 - Workout Types and Benefits; Steady State Workouts; Interval Training Workouts

Assembly / Owner’s Manual
32
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. Theheartratedisplayedontheconsoleisanapproximationandshouldbeusedforreferenceonly.
SteadyStateandIntervalTrainingare2typesofworkoutsyoucandoonyourBowexMaxTrainer
®
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-
out.GettingyourHeartRateupintotheFat-Burning,HeartZonezoneforanentireworkoutwouldbeagreatSteadyStateworkout.Forexample,
holdinga6caloriesperminuteBurnRate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workoutintensityforspeciclengthsoftimetoraiseandloweryourbreathingrate,heartrate
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.
TheBowexMaxTrainer
®
cardio machine combines 8 “SPRINT” and 8 “RECOVER” segments to create an Interval workout. During an “SPRINT”
segment, push yourself to a level of high calorie burn that can be repeated for the 8 segments. Then during the “RECOVER” segments, allow your-
selftodecreasetheintensityandprepareforthenext“SPRINT”segment.Theseextremechangesinintensity,alongwithpushingyourbodytoward
exhaustion,iswherethemaximumbenetsaregainedfromIntervalTrainingworkouts.
IntervalTrainingworkoutsprovidevariety,maximizecalorieburnandimprovetness.
TheBowexMaxTrainer
®
cardio machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts
should feel more comfortable than walking or running outside on a hard surface or a treadmill.
After Burn Rate
AttheendofanintenseIntervalTrainingworkout,yourbodywillactuallyneedtoexpendadditionalenergytoreplenishyourbody’sreserves.This
additionalamountofenergythatyourbodywillbeusingistheAfterBurnRate,orEPOC(ExcessPost-exerciseOxygenConsumption).Thelevelof
thisadditionalenergyrequirementforyourbodyisdirectlyrelatedtomanyfactors.Somefactorsareyourphysicaltnesslevel,intensitylevelofthe
intervaltrainingworkout,lengthofoxygendeprivationduringtheworkout,andphysicaldemandsduringtherecoveryphase.
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.