Bowflex TreadClimber TC20 User manual

Youareaboutto experienceatransformationthat will notonlyshapeyourbodybutwill alsochangeyouroutlookon
life.Wethankyoufor investingyourtimeandmoneyinyourTreadClimber®fitnessmachine.Wearesoconfidentin
yourpurchasethatweguaranteeyourresults.If youdon'tseeresultsinthefirst sixweeks,youcangetyourmoney
back(lessshippingandhandling)- guaranteed(see"100%SatisfactionGuarantee").
Usethis Owner'sManualasaguideto gettingstartedonyourTreadClimber®workoutsandfortips to keepyour
machinewellmaintained.
Yoursin Health,
TheBowflex®Family
TableofContents
importantSafetyinstructions....................................3
SafetyWarningLabelsandSerialNumber.................5
SpecificationsandFeatures.......................................8
Operations................................................................16
BeforeYouStart ......................................................24
MovingYourMachine...............................................30
LevelingYourMachine..............................................31
Maintenance............................................................32
WalkingBeltAlignment............................................35
WalkingBeltElectrostaticReduction.......................36
Troubleshooting........................................................40
100%SatisfactionGuarantee..................................43
Tovalidatewarrantysupport,keeptheoriginalproofofpurchaseandrecordthefollowinginformation:
SerialNumber Bateof Purchase
Toregisteryourproductwarranty,goto:www,bowfle×,com/register
Orcall 1(800)605-3369.
If youhavequestionsorproblemswithyourproduct,pleasecall 1(800)605-3369.
Nautilus,inc.,(800)NAUTILUS/[phone],www.Nautiluslnc.com- CustomerService:NorthAmerica(800)605-
3369,[email protected]IoutsideU.S.+01-360-859-5180,[email protected]IPrintedin ChinaI(2)
2011Nautilus,Inc.,Allrightsreserved.TMand(2)indicateatrademarkorregisteredtrademark.Nautilus,Inc.(www.
Nautiluslnc.com)trademarksincludeNAUTILUS@,BOWFLEX@,SCHWINN@,TreadClimber@andUNIVERSAL@and
respectiveIogos.Othertrademarksarethepropertyoftheir respectiveowners.

//_ Thisiconmeansa potentiallyhazardoussituationwhich,if notavoided,couldresultin deathorseriousinjury.
Beforeusingthis equipment,obeythefollowingwarnings:
//_ ReadandunderstandthecompleteOwner'sManual.KeeptheOwner'sManualforfuturereference.
ReadandunderstandallWarningsonthis machine,if at anytimetheWarningstickersbecomeloose,
unreadableor dislodged,contactNautilus®CustomerServiceforreplacementstickers.
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Toreducetheriskofelectricalshockor unsupervisedusageoftheequipment,alwaysunplugthe
powercordfromthewalloutletand/orthemachineandwait5 minutesbeforecleaning,maintainingorrepairingthe
machine.Placethepowercordina securelocation.
_To decreasetheriskof burns,electricshock,orinjurytopersons,readandunderstandthe
completeOwner'sManual.Failuretofollowtheseguidelinescancauseaseriousor possiblyfatal electricalshockor
otherseriousinjury.
• Childrenmustnotbeletonorneartothis machine.Movingpartsandotherfeaturesofthemachinecanbe
dangeroustochildren.
• Notintendedforusebyanyoneunder14yearsofage.
• Consulta physicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainortightnessin your
chest,becomeshortofbreath,orfeelfaint.Contactyourdoctorbeforeyouusethemachineagain.Usethevalues
calculatedor measuredbythemachine'scomputerforreferencepurposesonly.
• Beforeeachuse,examinethis machinefordamageto powercord,powerreceptacle,loosepartsorsignsofwear.
Donotuseif foundinthis condition.ContactNautilus®CustomerServicefor repairinformation.
• Themachineshouldneverbeleft unattendedwhenpluggedin.Unplugfromoutletwhennotin use,andbefore
puttingonortakingoff parts.
• Keeppowercordawayfromheatsourceandhotsurfaces.
• Thismachinemustbeconnectedto anappropriate,dedicatedelectricalcircuit.Nothingelsemustbeconnectedto
thecircuit.
• Alwaysconnectthepowercordtoa circuitcapableof handling10ampereswith nootherloadsapplied.
• Connectthis machinetoacorrectlygroundedoutlet;consulta licensedelectricianforassistance.
• Donotoperatewhereaerosolproductsarebeingused.
Donotletliquidstouchtheelectroniccontroller,if it does,thecontrollermustbeinspectedandtestedforsafetyby
anapprovedtechnicianbeforeit canbeusedagain.

4
• Theelectricalwiringfortheresidencein whichthe machinewill beusedmustobeytheapplicablelocaland
provincialrequirements.
• Maximumuserweightlimit:300Ibs.(136kg).Donotuseif youareoverthis weight.
• Thismachineisforhomeuseonly.
• Donotwearlooseclothingorjewelry.Thismachinecontainsmovingparts.Donotputfingersorotherobjectsinto
movingpartsoftheexerciseequipment.
• Alwayswearrubbersoledathleticshoeswhenyouusethis machine.Donotusethemachinewith barefeetoronly
wearingsocks.
• Setupandoperatethis machineonasolid,level,horizontalsurface.
• Usecautionwhenyousteponandoffthemachine.Usethesuppliedfootsupportplatformsforstabilitybefore
walkingonthemovingbelt.
• Thenormaldesignandoperationofthis machineallowsforthetreadlesto moveindependentlyofeachotherwhen
a personstepson,orexertsforceorpressure,onthetreadles.Beawarethat treadlemovementcanoccurwhenthe
machineis unpluggedorthesafetykeyremoved.Alwaystakecaretoinsurethat fingersdonotgetcaughtbetween
thetreadles,andto preventinjuryneverallowchildrenorpetsaroundthemachine.
• Donotoperatethis machineoutdoorsorin moistorwetlocations.
• Keepat least19.5"(1/2m)oneachsideofthemachineand79" (2 m)behindthemachineclear.Thisisthe
recommendedsafedistanceforaccessandpassagearoundandemergencydismountsfromthemachine.Keep
thirdpartiesoutofthis spacewhenmachineis inuse.
• Donotoverexertyourselfduringexercise.Operatethemachineinthemannerdescribedinthis manual.
• Performall regularandperiodicmaintenanceproceduresrecommendedintheOwner'sManual.
• Read,understand,andtesttheEmergencyStopProcedurebeforeuse.
• Keepthewalkingbeltcleananddry.
• Donotdroporputobjectsintoanyopeningofthemachine.
• Thismachineisdesignedforwalking.Donottryto runonthis machine.
• KeepyourhandsonthesupportHandlebarsandstayasnearthefrontofthemachineasiscomfortableinorderto
stayin balanceontheTreadles.
• Keepyourfootin thecenterofeachTreadle,donotletyourfeetcrossin frontofyourbodyasyouincreasethe
speed.
• Usethis machineonlyforits intendeduseasdescribedinthis manual.Donotuseattachmentsnotrecommended
bythemanufacturer.

FAILURE TO OBEY THESE SAFEGUARDS CAN CAUSE SERIOUS
INJURY OR HEALTH PROBLEMS.
1. Keep children and pets away from this machine at all times.
2. When this machine is not in operation, remove the Safety
Key and keep out of the reach of children.
3. Use Caution when you operate this equipment or serious
injury can occur.
4. Prior to use, read and understand the Owners Manual,
including all Warnings.
5. To prevent injury, stand on the Foot Platforms before
you start the machine.
6. This machine is for Residential use only.
7. The Maximum user Weight for this machine is 3001bs./
136kgs.
8. Replace any Warning label that becomes damaged,
illegible or is removed.
9. Not intended for use by anyone under 14 years of age
HAZARDOUS VOLTAGE,
Contact may cause
electrical shock or burn.
Turn off and lock out
power before servicing.
* under Motor Cover
* on inside ofTreadles
Unplug power cord before you move the
machine.
D6branchez le cordon d'alimentation avant
kde d_placer la machine. 002-2268
CALIFORNIA 93120 PHASE 2
COMPLIANT FOR
FORMALDEHYDE
FABRICATOR
M M/YYYY
003-8597_C j
SerialNumber
AAAAAABBBPPPPPPLLCCCCCC
310119
18225 NE Riverside Parkway, Pot[land, Or. 97230
www.nautilus.com [_
Model: TC2O
Rating: 120 VAC, 6OHz - 1OA
Made in: China
oooo
_NAur!Lus-..................................._ _....
-Keep guards in place,
-Lock out power before
servicing,
* under Motor Cover

GroundingInstructions
Thisproductmustbeelectricallygrounded.If a malfunctionoccurs,correctgroundingdecreasesthe riskofelectric
shock.Thepowercordisequippedwith anequipment-groundingconductor,andmustbeconnectedtoanoutletthat
is properlyinstalledandgrounded.
Theelectricalwiringmustcomplywith all applicablelocalandprovincialstandardsand
requirements.Incorrectconnectionoftheequipment-groundingconductorcanresultina riskof
electricshock.Consulta licensedelectricianifyouarenotsurethat themachineiscorrectly
grounded.Donotchangetheplugonthemachine- if it doesnotfit theoutlet,haveacorrect
outletinstalledbya licensedelectrician.
If youconnectthemachinetoanoutletwith GFI(groundfault interrupt)orAFI(arcfault interrupt),machineoperation
cancausethecircuittotrip.
//_, If anextensioncordorsurgeprotectorisusedwiththis machine,makesurethat it isa heavydutymodelrated
at 15Aoperation,andacceptsanequipment-groundingconductor.Donotconnectotherappliancesordevices
totheextensioncordorsurgeprotectorincombinationwiththis machine.
Makesurethat theproductisconnectedto anoutlethavingthesameconfigurationastheplug.Noadapter
shouldbeusedwiththis product.
6

EmergencyStopProcedure(SafetyKeyPort)
TheTreadOlimber®machineisequippedwith aSafetyKeythat canpreventseriousinjury,aswellaspreventchildren
fromplayingwithand/orbeinginjuredonthemachine.If theSafetyKeyis notcorrectlyinsertedintotheSafetyKey
Port,thebeltswill notoperate.
/_ AlwaysattachtheSafetyKeyCliptoyourclothingduringyourworkout.
Whenyouusethemachine,onlyremovetheSafetyKeyin anemergency.Whenthe keyisremovedwhilethe
machineisinoperation,it willstopquickly,whichcouldcausethelossofbalanceandpossibleinjury.
Forsafestorageofthemachineandtopreventunsupervisedoperationofthemachinealwaysremovethe
SafetyKeyanddisconnectthepowercordfromthewalloutletandtheACinput.Placethepowercordin a
securelocation.
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TheConsolewilldisplay"EStP"fora SafetyKeyfault. TheTreadOlimber®machinewill pausea workoutwhen
theSafetyKeyis removed.InspecttheSafetyKeyandbesureit isconnectedtotheConsolecorrectly.Pushthe
STARTbuttontoresumetheworkout.

MaximumUserWeight: 300Ibs(136kgs)
PowerRequirements:
OperationalVoltage: 120VAC60Hz
OperatingCurrent: IOAmax
RegulatoryApprovals: c-ETL-usmark.Evalu-
atedperUL1647FourthEdition,January2008and
CAN/CSA-C22.2.68-92.
Handlebars
Console
Smartphone/MP3player
holder
BottleHolder
WalkingBeltGuide
TransportWheel
PowerSwitch
WalkingBelt
AdjustmentBolt
Treadle
TransportHandle
Leveler
SideFoot
SupportPlatform
8

@@@®
@®®®
@®®_
Decreasebutton
Pushtolowerthespeedofthebelts decreasea value,selectaUser,orscrollthrougl_a list ofoptions
G.O.Coach_button
PushtostartaG.O.CoachT_4 workout,orpushandholdfor2secondstoconfigureaG.O.Coach userprofile.
TM

,, s
STARTbutton
Pushtowakeupthemachine,begina QuickStartworkout,toselectanoption,toresumea pausedworkout,orto
enterinformation.Pushandholdfor2 secondstosetupaCustomQuickStartworkout.
STOPbutton
Pushto pauseaworkout,toexitanoption,or pushagainwhilepausedtoenda workout.
Increasebutton
Pushto increasethespeedofthe belts,increaseavalue,selecta G.O.CoachTM user,orscrollthrougha listofoptions
LCDDisplay
UserProfiledisplay UserProfibdisplay
G,O,CoachTM
weeklyprogress
Landmarkstructure
Timedisplay
Distance/Weight
HeartyRate Caloriesdisplay
Speeddisplay
DisplayswhichG.O.CoachTM userprofileisselected(onecircle=first user,twocircles=second).
Note:TheUserProfiledisplayis notshownunlessin a G.O.CoachTM workout.
Landmarkstructuredisplays
Threelandmarkstructures(amountain,tower,anda building)segmentedintoblocksto showyourworkoutprogress.
10

Timedisplay
Countsin minutesandsecondsthetotaltimeofyourworkout(e.g.24:22minutes).DuringaQuickStartworkout,the
Timedisplaywill countupfrom"00:00".Fora CustomQuickStartorG.O.CoachTM workout,theTimedisplaywill count
down.
Note:ThemaximumdisplayvalueforTimeis99:59.
Thedefaulttimevalueisthirty minutes.
Distance/Wright display
Showsyourworkoutdistancein miles(MI)orkilometers(KM).
Note:Whenyouworkouta distancemorethan"99.99",thevaluewillresetto"00.00".Duringthesetupofa
G.O.CoachTM user,theWeightvaluewillbedisplayed.
Thedefaultvaluefora distancegoalis1.5miles,andthedefaultvalueforWeightis 150Ibs.
Caloriesdisplay
Countsyourtotalcaloriesused.Thedefaultvalueforacaloriegoalis450calories.
Note:Whenyoureach"9999",theCaloriedisplaywillroilovertoavalueof"0". Besuretoaddthe10,000
rollovercaloriestoyourworkoutresults.
Speeddisplay
Showsyourclimbingratein miles(MPH)orkilometers(KPH)perhourtoonedecimal(e.g.3.2MPH).MPHisthe
defaultsetting.
Note:Themaximumspeedis4.5mph(7.2kph).
Heart[{atedisplay
Showsyourestimatedheartratein beatsperminutewhenyoucorrectlyweartheheartratetransmittercheststrap.
Ondetectionofa heartratesignal,threehorizontaldasheswillflashastheheartratevalueiscalculated.
Note:TheHR(HeartRate)displaywill beblankif nosignalisdetectedfor10seconds.
G.O.CoachTM weeklyprogressdisplay
ShowstheprogressofaG.O.CoachTM usertowardtheirweeklygoal.
Note:Theprogressdisplayisonlyshownwhena G.O.CoachTM userisselected.
11

HydraulicWorkoutCylinder
YourTreadCiimber®machineusesHydraulicCylinderstoabsorbyourstepsandcushionyourjoints,decreasingyour
overallfatigueandreducingmusclestrain.ThedisplacementoftheTreadlesisadjustedbythedialsontheHydraulic
Cylinders.TheMINsettingistheminimumamountofTreadlemovement,theMAXisthemaximummovement.The
closerthedial issettotheMAXsetting,themoretheTreadlewilltravel.Thisresultsin a moreintenseworkout.
Beginwitheachcylindersettothecentral,whitedotonthedial.ifthis settingallowstoomuchTreadletravel,adjust
thedialtowardtheMIN(clockwise)settinguntilyouarecomfortablewiththeamountoftravel,if youfindthat the
Treadlesdonotmoveenoughtofullycushionyoursteps,adjustthedialsettingtowardtheMAX(counter-clockwise)
setting,allowingmoreTreadlemovement.TheTreadlesshouldbesetsotheydisplaceenoughtoabsorbtheimpactof
yoursteppingmotion,approximately3 inches.Althoughthesettingsdialcanmovecontinuouslyin eitherdirection,it
is recommendednottoturnthedialsthroughtheredrange.
///_ DonotchangetheintensitysettingsoftheCylindersduringaworkout.Stoptheworkoutandstepoffthemachine
beforeyouadjusttheresistancelevel.
Note:"Bottomingout"occurswhentheTreadletravelsthroughtoogreatarangeofmotion.Whenthisoccurs,the
Treadleshitagainstthebaseonthedownstep.ToreduceTreadletravel,turnthesettingdialtowardMINor
increasethebeltspeed.
it may behelpful to noteyourdial setting for future referencewhenthere aremultiple usersof the machine.
12

RemoteBeart RateMonitor
MonitoringyourHeartRateisoneofthebestprocedurestocontroltheintensityofyourexercise.TheConsolereadsthe
telemetryHRsignalsfromtheHeartRateChestStrapTransmitterthatoperatesinthe4.5kHz- 5.5kHzrange.
Note:TheheartratecheststrapmustbeanuncodedheartratestrapfromPolarElectrooran uncodedPO-
LAR®compatiblemodel.(CodedPOLAR®heartratestrapssuchasPOLAR®OwnCode®cheststraps
will notworkwiththis equipment.).
/_lf youhavea pacemakerorotherimplantedelectronicdevice,consultyourdoctorbeforeusingawirelesschest
straporothertelemetricheartratemonitor.
ChestStrap
Usingtheheartratetransmittercheststrapletsyoumonitoryourheartrateatanytimeduringyourworkout.
/,_ Consulta physicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainortightnessinyour
chest,becomeshortofbreath,orfeelfaint.Contactyourdoctorbeforeyouusethemachineagain.Usethe
valuescalculatedormeasuredbythemachine'scomputerforreferencepurposesonly.
Theheartratetransmitterisattachedtoa cheststrapto keepyourhandsfreeduringyourworkout.Toputonyour
cheststrap:
1.Attachthetransmittertotheelasticcheststrap.
2.Adjustthestraplengthtofit snuglyandcomfortablyagainstyourskin.Securethestraparound
yourchest,just belowthechestmuscles,andbuckleit.
3.LiftthetransmitteroffyourchestandmoistenthetwoGroovedElectrodeAreasontheback.
4.Checkthatthewetelectrodeareasarefirmlyagainstyourskin.
Thetransmitterwill sendyourheartratetothemachine'sreceiveranddisplayyourestimatedBeatsPerMinute(BPM).
Alwaysremovethetransmitterbeforeyoucleanthecheststrap.Cleanthecheststrapregularlywith mildsoapand
water,andthoroughlydryit. Residualsweatandmoisturemaykeepthetransmitteractiveanddrainthebatteryin the
transmitter.Dryandwipecleanthetransmitteraftereachuse.
Note:Donotuseabrasivesorchemicalssuchassteelwooloralcoholwhenyoucleanthecheststrap,asthey
candamagetheelectrodespermanently.
If theConsoledoesnotdisplaya heartratevalue,thetransmittermaybeatfault.Checkthat thetexturedcontact
areasonthecheststraparemakingcontactwithyourskin.Youmayneedto lightlywetthecontactareas.If nosignal
appearsoryouneedfurtherassistance,callyourNautilus®Representative. 13

HeartRateCalculations
Yourmaximumheartrateusuallydecreasesfrom220BeatsPerMinute(BPM)inchildhoodto approximately160
BPMbyage60.Thisfall in heartrateis usuallylinear,decreasingbyapproximatelyoneBPMforeachyear.Thereis
noindicationthat traininginfluencesthedecreasein maximumheartrate.individualsofthesameagecouldhave
differentmaximumheartrates.It ismoreaccuratetofindthis valuebygettingastresstestthanbyusinganage
relatedformula.
Yourat restheartrateisinfluencedbyendurancetraining.Thetypicaladulthasanat restheartrateofapproximately
72BPM,whereashighlytrainedrunnersmayhavereadingsof40BPMorlower.
TheHeartRatetableisanestimateofwhatHeartRateZone(HRZ)iseffectiveto burnfat andimproveyourcardio-
vascularsystem.Physicalconditionsvary,thereforeyourindividualHRZcouldbeseveralbeatshigherorlowerthan
whatisshown.
Themostefficientproceduretoburnfat duringexerciseisto startata slowpaceandgraduallyincreaseyourintensity
untilyourheartratereachesbetween60- 85%ofyourmaximumheartrate.Continueatthat pace,keepingyour
heartrateinthat targetzoneforover20minutes.Thelongeryoumaintainyourtargetheartrate,themorefat your
bodywill burn.
14

Fat-BurningTargetHeartRate
250
"_ 196
200 ............. 176171
67 ...... 166
o-_ 150 i
_ 1O0 -t® loa
f_
50 ' ' '
0
•"t" 20-24 _25-29 130-34 135-39 40-44 45-49 50-54
Age
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
97
i i i
55-59 60-64 165-69 70+ ,
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Thegraphis abriefguideline,describingthegenerallysuggestedtargetheartratesbasedonage.Asnotedabove,
youroptimaltargetratemaybehigheror lower.Consultyourphysicianforyourindividualtargetheartratezone.
Note:Aswithallexercisesandfitnessregimens,alwaysuseyourbestjudgmentwhenyouincreaseyour
exercisetimeorintensity.
15

FitnessBasics
Frequency
Tomaintaingoodhealth,loseweightandimproveyourcardiovascularendurance,usetheTreadClimber®fitness
machinea minimumof 3timesperweek,30minuteseachday.
Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete30minutesof
continuousexerciseatonetime,justdo5-10 minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreach30minutestotal.
Ifyourscheduleisbusy,andyouareunabletofit30minutesofcontinuousexerciseintoyourday,tryaccumulating30minutesbydoing
multipleshorterworkoutsonthesameday.Forexample,15minutesinthemorningand15minutesintheevening.
Forbestresults,combineyourTreadClimber_fitnessmachineworkoutswithastrengthtrainingprogramusingaBowflex_ homegymor
@
Bowflex®SeiectTechdumbbells,andfollowtheBowflex_ BodyWeightLossPlanthatcomeswithyourmachine.
Consistency
Busyworkschedules,familyobligationsanddailychorescanmakeit difficulttofit regularexerciseintoyourlife.Try
thesetipsto increaseyourchancesofsuccess:
Scheduleyourworkoutsthesamewayyouschedulemeetingsorappointments.Selectspecificdaysandtimeseach
week,anddon'tchangeyourworkouttimesunlessit isabsolutelynecessary.
Makeacommitmentto afamilymember,friendorspouse,andencourageeachothertostayontrackeachweek.
Leavemessageswithfriendlyremindersto beconsistent,andkeepeachotheraccountable.
Makeyourworkoutsmoreinterestingbyalternatingbetweensteadystate(single-speed)workoutsandintervaltrain-
ing (variedspeed)workouts.TheTreadOlimber®fitnessmachineisevenmorefunwhenyouaddthis kindofvariety.
Apparel
it isimportanttowearappropriate,safeandcomfortablefootwearandclothingwhenusingthe
®
TreadOlimberfitnessmachine,including:
• Rubber-soledathleticwalkingorrunningshoes.
Exerciseclothingthat allowsyoutomovefreely,andkeepcomfortablycool.
Athleticsupportthat providesstabilityandcomfort.
Warm-Up*
BeforeyouuseyourTreadClimber®fitnessmachine,considerdoingthesedynamicwarm-upstretches,whichwill help
prepareyourbodyfortheworkout:
16

DynamicKneeHug
Standwiththefeettogether.Bringonekneeforwardandup
towardthechest.Placethe handsaroundtheshinandpull
thekneeintothechest. Releasethestretchbyputtingthefoot
onthefloor.Eachrepetitionofthesequenceshouldtake1to3
seconds.Repeatasacontinuous,controlled,fluidsequence10
or20times.Repeatthestretchwiththeotherleg.
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DynamicKneeBend
Standwiththefeettogether.Raisetheheelofonefoottoward
thegluteals.Releasethestretchbyputtingthefootonthefloor.
Eachrepetitionofthesequenceshouldtake1to3 seconds.
Repeatasa continuous,controlled,fluidsequence10or20
times.Repeatthestretchwiththeotherleg.
DynamicKneeKick
Standtall andholdonelegupwiththe handsat hipheight,
keepingthekneebent.Holdontoawallforbalancewithone
hand,if necessary.Straightenthekneeasfarascomfortably
possible.Releasethestretchbybendingtheknee.Eachrepeti-
tionofthesequenceshouldtake1to3 seconds.Repeatasa
continuous,controlled,fluidsequence10or20times.Repeat
thestretchwiththeotherleg.
17

DynamicTwist
StandwiththefeetshouNer-wNthapart.Bendtheelbows;hold
thearmsouttothesides.Twisttheupperbodytoonesideand
thentheothersideasfar ascomfortablypossible.Eachrepeti-
tionofthesequenceshouldtake1to3 seconds.Repeatasa
continuous,controlled,fluidsequence10or20times
DynamicBent[{neeHeelPress
Standwithonefootforwardandonefootback,hip-widthapart
andfeetfacingforward.Bendbothkneesputtingweightonthe
backheel.Releasethestretchbyreturningtothestartposition.
Eachrepetitionofthesequenceshouldtake1to3 seconds.Re-
peatasa continuous,controlled,fluidsequence10or20times.
Repeatthestretchwiththeotherleg.Toucha wallor holdonto
somethingforbalance,if necessary.
DynamicSideReach
Standwiththefeetapart,thekneesslightlybentandthearms
atthesidesofthebody.Reachwith onehandabovethe head
andleanovertotheoppositeside.Releasethestretchbyre-
turningtothestartposition.Thenreachwiththeotherhandto
theoppositeside.Usetheotherarmtosupportthebodyweight
onthethigh, if necessary.Eachrepetitionofthesequence
shouldtake1to3 seconds.Repeatasacontinuous,controlled,
fluidsequence10or20times.
*Source:JayBlahnik'sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.
18

Workouts
Followtheseguidelinestoeaseyourselfintoaweeklyexerciseregimen.Useyourjudgmentand/ortheadviceofyour
physicianorhealthcareprofessionaltofindtheintensityandlevelofyourworkouts.
//_, Consulta physicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainortightnessinyour
chest,becomeshortofbreath,orfeelfaint.Contactyourdoctorbeforeyouusethemachineagain.Usethe
valuescalculatedormeasuredbythemachine'scomputerforreferencepurposesonly.
SteadyStateandIntervalTrainingare2 typesofworkoutsyoucandoonyourTreadOlimber®fitnessmachine:
SteadyStateworkouts
ASteadyStateworkoutinvolvesslowlyincreasingyourworkoutspeedto achallenging,butcomfortablespeedyoucan
holdformostofyourworkout.Forexample,holdinga 3.0MPHwalkingpacefortheentireworkout,exceptduringthe
warm-upandcool-down.SteadyStateworkoutshelpyoubuildexerciseconfidence,staminaandendurance,andare
essentialto awell-roundedcardiovasculartrainingprogram.
IntervalTrainingworkouts
AnIntervalTrainingworkoutinvolvesadjustingyourspeedfasterandslowerforspecificlengthsoftimeto raiseand
loweryourbreathingrate,heartrateandcalorieburn.Hereisa sampleIntervalTrainingworkout:
• 7minuteswalkingata slow,easy,comfortablespeed.
•1minutewalkingat a morechallengingspeedthat isapproximately50%faster.
• 7minuteswalkingata slow,easy,comfortablespeed.
• 1minutewalkingat a morechallengingspeedthat isapproximately2xfaster.
• 7minuteswalkingata slow,easy,comfortablespeed.
•1minutewalkingat a morechallengingspeedthat isapproximately50%faster.
• 6 minuteswalkingata slow,easy,comfortablespeed.
intervalTrainingworkoutsprovidevariety,helpminimizeoveruseinjuries(thatsometimesoccurfromdoingonly
SteadyStateworkouts),maximizecalorieburnandimprovefitness.
The ®
TreadCiimberfitnessmachineisdesignedtocushionyourjointsandmuscles,andbothSteadyStateand
IntervalTrainingworkoutsshouldfeelmuchmorecomfortablethanwalkingorrunningoutsideona hardsurfaceora
treadmill.
19

,, s
Workout Schedule
Hereisa beginner,intermediateandadvancedsampleworkoutschedule.Witheachofthesesampleworkoutsched-
ules,donotmoveontothenextweekuntilthecurrentweekfeelseasierandcomfortable.
Week 1 Week 2 Week3 Week4 Week 5
SteadyState SteadyState SteadyState intervalTraining intervalTraining
SteadyState SteadyState intervalTraining SteadyState SteadyState
SteadyState SteadyState SteadyState intervalTraining intervalTraining
Week IWeek 2 Week3 Week4 Week 5
SteadyState SteadyState intervalTraining SteadyState intervalTraining
SteadyState intervalTraining SteadyState intervalTraining SteadyState
SteadyState SteadyState IntervalTraining SteadyState IntervalTraining
Week IWeek 2 Week3 Week4 Week 5
SteadyState intervalTraining intervalTraining intervalTraining intervalTraining
intervalTraining SteadyState SteadyState SteadyState intervalTraining
SteadyState intervalTraining intervalTraining intervalTraining intervalTraining
20