out in treadmill mode, you must lock the treadles by following the locking procedure in the Locking
the Treadles section in this manual. 3. Page 36 Getting Started 8. Begin your workout using the
appropriate instructions for your selected workout mode. If your Workout Level or weight changes,
you must remember to change your settings on the console to insure accurate calorie burn
calculation. Select Your Workout Level Consult Your Physician Before Starting Any Exercise
Program. Failure to do so could result in injury. Workout Level Settings are dials located at the top
of the Hydraulic Cylinders. Use the dial to line up your desired level with the white arrow. Page 38
Getting Started 7!2.. When not in use, always lock the treadles and remove the Safety Key for safe
storage. Note A Heart Rate Strap with a nonreplaceable battery is included. Page 41 Getting Started
Information About Heart Rate Calculations Your maximum heart rate generally declines with age
from about 220 Beats Per Minute BPM in childhood to about 160 BPM at age 60. This fall in heart
rate is fairly linear, decreasing by approximately one BPM per year. There is no strong evidence to
suggest that training influences the decline in maximum heart rate. It should be remembered that
individuals of the same age might have quite different maximum heart rates. Standing in front of the
unit you will see adjustment bolts on each end of each front roller. Page 45 Workout Instructions
Determining Your Fitness Level Endurance is an important way to determine your fitness level. This
assures that each belt travels at the same speed. Further, the treadles are interconnected, which
provides a balanced relationship between the left and right sides during the workout to give the
most cushioned effect to your joints. Page 48 Workout Instructions Starting a Treadmill Workout
TC3000 and TC5000 1.
Make sure you have locked the treadles, following the guidelines in the Locking the Treadles section
in this manual. 2. Push POWER to turn on the Console. Page 51 Workout Instructions 6. Press
FASTER to start the belts. Starting belt speed is 0.7 MPH 1.1 KPH. Note Belts may take two to three
seconds to start. 7. Once the belts have started, you may step onto the treadles at any time. Page 54
Fast Fat Loss Now. Introduction control the number and quality of calories you consume and drink
plenty of icecold water. Page 56 Body Leanness Program Eating Guidelines You will be following a
reducedcalorie nutrition program which is divided into three twoweek segments. The program is a
proven method for achieving maximum fat loss over a sixweek period. It consists of a
carbohydraterich, descendingcalorie eating plan and a superhydration routine. Follow a
CarbohydrateRich, DescendingCalorie Eating Plan Approximately 60 percent of your daily calories
should be from carbohydrates. For best results, follow them exactly. Every attempt has been made
to utilize current popular brand names and accurate calorie counts, which are listed in the menus.
But, as you probably realize, products are sometimes changed or discontinued. Page 60 Body
Leanness Program Shopping List Quantities for listed items will depend on your specific selections.
Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy
this list each week before doing your shopping. What should I do A. Your headaches may be caused
by going longer than three hours between meals or snacks. Try spacing your meals and snacks
where there are fewer hours between them. Some people who are used to drinking regular coffee
with caffeine notice headaches when they stop consuming coffee for several days. If this is the case
with you, you might want to ease off the coffee more gradually. Q. Page 62 Body Leanness Program
Q. I’m a 40yearold woman with a teenage son and daughter.
My husband and I both want to lose 10 pounds and the children would also like to lose some weight.
Can I put the whole family on the program A. It would be great if you could, but you cannot. The
number of calories per day is the problem. Teenagers require significantly more calories each day
than 1500, which is the highest level. Contact them at 1800NAUTILUS 18006288458. For technical
assistance and a list of distributors in your area, please call or fax one of the following numbers.
Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683.
TreadClimber, Bowflex, and the Bowflex Logo are either registered trademarks or trademarks of
Nautilus, Inc. All marks not listed above are either registered trademarks or trademarks of their
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