Bowflex Treadmill 10 - Workout Types and Techniques; Steady State vs. Interval Training

Assembly / Owner’s Manual
41
'\QDPLF.QHH+XJ
6WDQGZLWKWKHIHHWWRJHWKHU%ULQJRQHNQHHIRUZDUGDQGXS
WRZDUGWKHFKHVW3ODFHWKHKDQGVDURXQGWKHVKLQDQGSXOO
WKHNQHHLQWRWKHFKHVW5HOHDVHWKHVWUHWFKE\SXWWLQJWKH
IRRWRQWKHÀRRU(DFKUHSHWLWLRQRIWKHVHTXHQFHVKRXOGWDNH
WRVHFRQGV5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVH
TXHQFHRUWLPHV5HSHDWWKHVWUHWFKZLWKWKHRWKHUOHJ
'\QDPLF.QHH%HQG
6WDQGZLWKWKHIHHWWRJHWKHU5DLVHWKHKHHORIRQHIRRW
WRZDUGWKHJOXWHDOV5HOHDVHWKHVWUHWFKE\SXWWLQJWKHIRRWRQ
WKHÀRRU(DFKUHSHWLWLRQRIWKHVHTXHQFHVKRXOGWDNHWR
VHFRQGV5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFH
RUWLPHV5HSHDWWKHVWUHWFKZLWKWKHRWKHUOHJ
'\QDPLF.QHH.LFN
6WDQGWDOODQGKROGRQHOHJXSZLWKWKHKDQGVDWKLSKHLJKW
keeping the knee bent. Hold onto a wall for balance with one
KDQGLIQHFHVVDU\6WUDLJKWHQWKHNQHHDVIDUDVFRPIRUWDEO\
SRVVLEOH5HOHDVHWKHVWUHWFKE\EHQGLQJWKHNQHH(DFKUHS
HWLWLRQRIWKHVHTXHQFHVKRXOGWDNHWRVHFRQGV5HSHDW
DVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRUWLPHV
5HSHDWWKHVWUHWFKZLWKWKHRWKHUOHJ
'\QDPLF7ZLVW
6WDQGZLWKWKHIHHWVKRXOGHUZLGWKDSDUW%HQGWKHHOERZV
KROGWKHDUPVRXWWRWKHVLGHV7ZLVWWKHXSSHUERG\WRRQH
VLGHDQGWKHQWKHRWKHUVLGHDVIDUDVFRPIRUWDEO\SRVVLEOH
(DFKUHSHWLWLRQRIWKHVHTXHQFHVKRXOGWDNHWRVHFRQGV
5HSHDWDVDFRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRU
WLPHV
'\QDPLF%HQW.QHH+HHO3UHVV
6WDQGZLWKRQHIRRWIRUZDUGDQGRQHIRRWEDFNKLSZLGWK
apart and feet facing forward. Bend both knees putting
ZHLJKWRQWKHEDFNKHHO5HOHDVHWKHVWUHWFKE\UHWXUQLQJ
WRWKHVWDUWSRVLWLRQ(DFKUHSHWLWLRQRIWKHVHTXHQFHVKRXOG
WDNHWRVHFRQGV5HSHDWDVDFRQWLQXRXVFRQWUROOHG
ÀXLGVHTXHQFHRUWLPHV5HSHDWWKHVWUHWFKZLWKWKH
RWKHUOHJ7RXFKDZDOORUKROGRQWRVRPHWKLQJIRUEDODQFHLI
necessary.