Bowflex MAX TRAINER MAX TOTAL Series - Operating the Max Trainer; Workout Types Explained

Assembly / Owner’s Manual
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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canhelp
youbuildexercisecondence,staminaandendurance.
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. 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a“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canprovidevariety,increasecalorieburn,andimprovetness.
TheBowex™MaxTrainer™cardiomachineisdesignedtobelowimpact,andbothSteadyStateandIntervalTrainingworkoutsshouldfeelmore
comfortable than 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maybeburningmorecaloriesafteranintenseMaxIntervalworkout.