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User manual Bowflex, model TreadClimber TC5000

Manafacture: Bowflex
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2. Continue for another 15 seconds at that speed, then step off the treadles onto the Side Foot Support Platforms and press START/STOP to stop the belts. 3. Once the belts have stopped, breathe in and out slowly a few times, and then review your level of exertion based on the Perceived Exertion Scale listed under Test 1 of the Workout Instructions section of this manual. Test 3 1. Change over to the Stair-Stepper mode using the easiest workout resistance for your weight (see the Workout Level Guide table in the Select Your Workout Level section of this manual), and gradually increase your rate of stepping for the next 30 seconds, taking steps at a moderate depth and height while stepping more quickly until you feel that you are at your personal maximum exertion. 2. Continue for another 15 seconds at that speed and then stop stepping and step off the treadles and onto the Side Foot Support Platforms. 3. Breathe in and out slowly a few times, and then review your level of exertion based on the Perceived Exertion Scale listed under Test 1 of the Workout Instructions section of this manual. Assessment After finishing all endurance tests, add the totals of your perceived exertion for Tests 1, 2 and 3 together and divide by three. If your score is: 8 - 10: use the BEGINNER LEVEL workouts on Page 50. 4 - 7: use the INTERMEDIATE LEVEL workouts on Page 50. 1 - 3: use the ADVANCED LEVEL workouts on Page 50. If at any time you wish to raise your endurance, you should retest your Perceived Exertion Level. If you follow our workout program, you should see a marked improvement in your endurance after just a few workouts on your Bowflex® TreadClimber® exercise machine. Bowflex® TreadClimber® Owner’s Manual Workout Instructions Treadmill Workout Treadles Each Bowflex® TreadClimber® treadle is a separate treadmill with its own belt, however both treadles are driven by the same axle and motor. 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. Locking the Treadles for Treadmill Workout You may lock the right and left treadles together to get a treadmill workout at a 10% incline. This incline will increase your overall calorie burn at a slower speed when compared to a standard treadmill. To avoid possible unintended actuations of the treadles with resulting injury, disconnect all power to machine before locking or unlocking treadles. .............. The TreadClimber® machine is equipped with a treadle-locking lever that can be manipulated with your foot. 1. Turn off all power to the TreadClimber® machine and unplug the power cord from the wall outlet. 2. Stand on the ground in front of the TreadClimber® machine and move the treadles together until they line up next to each other. 3. Move the locking lever downward and to the left and then upward into the ‘locked’ position with your foot. You may need to gently rock the treadles up and down with your hand to lock the treadles -you will hear a ‘click’. NOTE: Locking lever must be all the way to the top of the front plate. If not fully engaged the treadles may unlock during workout. 4. Insert power cord into the wall outlet and turn on the Main Power Switch. Follow the Starting a Treadmill Workout instructions for your model on Page 45 to work out in treadmill mode. Lever in locked position for treadmill mode Lever in unlocked position for TreadClimber® mode 5. To release the treadles, turn off the Main Power switch and push the lever downward and to the right with your foot. NOTE:You will not need to manually change the Workout Level Settings on the Hydraulic Cylinders for a treadmill workout. Bowflex® TreadClimber® Owner’s Manual 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. The console will NOT power up if the Safety Key is not properly inserted into the Safety Keyhole. To avoid injury, do not stand on the treadles while starting or stopping the walking belts. .............. 3. Input your weight. For first time use, follow the weight-input instructions for Starting a Bowflex® TreadClimber® Workout on Page 47. 4. When your weight is displayed accurately, push START/STOP one time. 5. Input a Workout Level Setting of 0 for treadmill workout once you have locked the treadles. Remember to change your Workout Level Setting to 0 every time you work out in treadmill mode in order to insure that the CALORIE display accurately shows your calories burned. 6. When your Workout Level is displayed accurately, push START/STOP once again. This will start the clock counting your workout TIME. 7. Press FASTER to start the belts. Starting belt speed is 0.7 mph. 8. Once the belts have started, you may step onto the treadles at any tim...