Bowflex MAX TRAINER MAX TOTAL Series - Fitness Basics

Assembly / Owner’s Manual
30
Fitness Basics
Frequency
Tomaintaingoodhealth,loseweightandimproveyourcardiovascularendurance,tryandusetheBowex™MaxTrainer™cardiomachineamini-
mum of 3 times per week, around 14 minutes each day.
Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete14minutesofcontinuousexer-
ciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha14minutetotal.
Ifyourscheduleisbusy,andyouareunabletot14minutesofcontinuousexerciseintoyourday,tryaccumulating14minutesbydoingmultiple
shorterworkoutsonthesameday.Forexample,7minutesinthemorningand7minutesintheevening.Thismaybeagreatwaytostartyourcardio
training if you are new to vigorous activity.
AgreatplacetostartyournewexerciseroutineistoperformtheFitnessAssessmentworkoutontheBowex™MaxIntelligence™App.TheFitness
Assessment workout provides your current physical level, allowing it to create custom workouts*foryou.Forbestresults,combineyourBowex™
MaxTrainer™cardiomachineworkoutswithastrengthtrainingprogramusingaBowex™homegymorBowex™SelectTech™dumbbells,and
followtheBowex™BodyWeightLossGuideincludedinthismanual.
Consistency
Busyworkschedules,familyobligationsanddailychorescanmakeitdifculttotregularexerciseintoyourlife.Trythesetipstoincreaseyour
chances of success:
Scheduleyourworkoutsthesamewayyouschedulemeetingsorappointments.Selectspecicdaysandtimeseachweek,andtrynottochange
your workout times.
Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week. Leave messages with friendly
reminders to be consistent, and keep each other accountable.
Make your workouts more interesting by alternating between steady state (single-speed) workouts and interval training (varied speed) workouts. The
Bowex™MaxTrainer™cardiomachineisevenmorefunwhenyouaddthiskindofvariety.
Apparel
Itisimportanttowearappropriate,safeandcomfortablefootwearandclothingwhenusingtheBowex™MaxTrainer™cardiomachine,including:
• Rubber-soled athletic walking or running shoes.
• Exerciseclothingthatallowsyoutomovefreely,andkeepcomfortablycool.
• Athletic support that provides stability and comfort.
• Exercisefriendlywaterbottleforconstanthydration.
*Thecustomworkout,Bowex™radio,andvoicecoachingfeaturesandcertainvideosrequireasubscriptiontothepremiumfeaturesoftheMax
Intelligence™app.TheMaxIntelligence™subscriptionmustbepurchasedseparatelybydownloadingtheMaxIntelligence™appontoyourphone
ortabletandsubscribingwithinthedownloadedappor(forUnitedStatescustomersonly)directlyfromNautilus,Inc.bycalling800-269-4216.This
feature may not be available in all countries.