Bowflex Treadmill 22 - Page 42

Assembly / Owner’s Manual
42
'\QDPLF6LGH5HDFK
6WDQGZLWKWKHIHHWDSDUWWKHNQHHVVOLJKWO\EHQWDQGWKH
arms at the sides of the body. Reach with one hand above
the head and lean over to the opposite side. Release the
VWUHWFKE\UHWXUQLQJWRWKHVWDUWSRVLWLRQ7KHQUHDFKZLWKWKH
other hand to the opposite side. Use the other arm to support
the body weight on the thigh, if necessary. Each repetition
RIWKHVHTXHQFHVKRXOGWDNHWRVHFRQGV5HSHDWDVD
FRQWLQXRXVFRQWUROOHGÀXLGVHTXHQFHRUWLPHV
Workouts
)ROORZWKHVHJXLGHOLQHVWRHDVH\RXUVHOILQWRDZHHNO\H[HUFLVHUHJLPHQ8VH\RXUMXGJPHQWDQGRUWKHDGYLFHRI\RXUSK\VLFLDQRUKHDOWKFDUH
SURIHVVLRQDOWR¿QGWKHLQWHQVLW\DQGOHYHORI\RXUZRUNRXWV
&RQVXOWDSK\VLFLDQEHIRUH\RXVWDUWDQH[HUFLVHSURJUDP6WRSH[HUFLVLQJLI\RXIHHOSDLQRUWLJKWQHVVLQ\RXUFKHVWEHFRPHVKRUW
RIEUHDWKRUIHHOIDLQW&RQWDFW\RXUGRFWRUEHIRUH\RXXVHWKHPDFKLQHDJDLQ8VHWKHYDOXHVFDOFXODWHGRUPHDVXUHGE\WKH
PDFKLQH·VFRPSXWHUIRUUHIHUHQFHSXUSRVHVRQO\
6WHDG\6WDWHDQG,QWHUYDO7UDLQLQJDUHW\SHVRIZRUNRXWV\RXFDQGRRQ\RXU%RZÀH[¿WQHVVPDFKLQH
Steady State workouts
$6WHDG\6WDWHZRUNRXWLQYROYHVVORZO\LQFUHDVLQJ\RXUZRUNRXWVSHHGWRDFKDOOHQJLQJEXWFRPIRUWDEOHVSHHG\RXFDQKROGIRUPRVWRI\RXUZRUN-
RXW)RUH[DPSOHKROGLQJD03+ZDONLQJSDFHIRUWKHHQWLUHZRUNRXWH[FHSWGXULQJWKHZDUPXSDQGFRROGRZQ6WHDG\6WDWHZRUNRXWVKHOS
\RXEXLOGH[HUFLVHFRQ¿GHQFHVWDPLQDDQGHQGXUDQFHDQGDUHHVVHQWLDOWRDZHOOURXQGHGFDUGLRYDVFXODUWUDLQLQJSURJUDP
Interval Training workouts
$Q,QWHUYDO7UDLQLQJZRUNRXWLQYROYHVDGMXVWLQJ\RXUVSHHGIDVWHUDQGVORZHUIRUVSHFL¿FOHQJWKVRIWLPHWRUDLVHDQGORZHU\RXUEUHDWKLQJUDWHKHDUW
UDWHDQGFDORULHEXUQ+HUHLVDVDPSOH,QWHUYDO7UDLQLQJZRUNRXW
  PLQXWHVZDONLQJDWDVORZHDV\FRPIRUWDEOHVSHHG
  PLQXWHZDONLQJDWDPRUHFKDOOHQJLQJVSHHGWKDWLVDSSUR[LPDWHO\IDVWHU
  PLQXWHVZDONLQJDWDVORZHDV\FRPIRUWDEOHVSHHG
  PLQXWHZDONLQJDWDPRUHFKDOOHQJLQJVSHHGWKDWLVDSSUR[LPDWHO\[IDVWHU
  PLQXWHVZDONLQJDWDVORZHDV\FRPIRUWDEOHVSHHG
  PLQXWHZDONLQJDWDPRUHFKDOOHQJLQJVSHHGWKDWLVDSSUR[LPDWHO\IDVWHU
  PLQXWHVZDONLQJDWDVORZHDV\FRPIRUWDEOHVSHHG
,QWHUYDOWUDLQLQJZRUNRXWVSURYLGHYDULHW\DQGFDQKHOS\RXWRLPSURYH¿WQHVV
7KH%RZÀH[¿WQHVVPDFKLQHLVGHVLJQHGWRFXVKLRQ\RXUMRLQWVDQGPXVFOHVDQGERWK6WHDG\6WDWHDQG,QWHUYDO7UDLQLQJZRUNRXWVVKRXOGIHHO
PRUHFRPIRUWDEOHWKDQZDONLQJRUUXQQLQJRXWVLGHRQDKDUGVXUIDFH