Bowflex RevolutionXP manual Reaching Your Goals, Designing Your Own Program

Page 19

Defining Your Goals

17

Reaching Your Goals

To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently.

The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual.

Designing Your Own Program

You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow these guidelines.

Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.

Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities.

Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.

Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups.

Put first things first: During each session, first work those muscle groups that need the most training.

Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, bicycling or rowing.

Training variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find the best formula, you must experiment with several combinations of variables. The variables are as follows:

•Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same muscle group.

•Training Intensity: The amount of resistance used during your repetition.

•Training Volume: The number of repetitions and sets performed.

•Rest intervals: The time you rest between sets and the time you rest between workouts.

Once you’ve established a base of fitness, follow these basic principles:

•Isolate muscle groups: Focus work on specific muscle groups.

•Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period.

Page 18 Page 20
Image 19
Page 18 Page 20
Contents Fitness Guide Bowflex Revolution XPProduct Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution XP Parts Reference Guide Getting to Know Your Bowflex Revolution XP Home GymAdjusting And Understanding Resistance Using Your Bowflex Revolution XP Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Squat Frame Pulley Cables Cable Routing and StorageHand Grips Attaching AccessoriesSeat and Back Pad with Locking Pin Installing the Seat and AttachmentsLeg Extension Safety precautions Installing AttachmentsCompanion Equipment Bowflex Revolution XP Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyMinute Better Body Workout WorkoutsAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsHand Grips Chest Exercises Adjustable Arm Position Chest Exercises Chest Exercises Standing-facing outward. Seat re- moved Chest Exercises Shoulder Exercises Bent Rear Delt Row Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Front Deltoids Upper Trapezius Triceps Middle Deltoids Supraspinatus Upper Trapezius Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Shoulder Rotator Cuff Internal Rotation Muscles worked Scapular Retraction Muscles worked Subscapularis Middle\Inferior fibers Pectoralis Major Posterior Deltoid, Teres minor, Infra- spinatus Back Exercises Startfinish Stiff Arm Pulldown Muscles worked Start Finish Adjustable Arm Position Success Tips Arm Exercises Triceps Extension Elbow Extension overhead Muscles worked Rope Pushdown Elbow Extension Muscles worked Start Finish Brachioradialis Biceps Reverse Curl Elbow Flexion in pronation Muscles worked Wrist Extension Muscles worked Resisted Dip Elbow Extension Muscles worked Upper Body Opposition Push-Pull Muscles worked Adjustable Arm Position Success Tips Abdominal Exercises Standing Oblique Abdominal Crunch Muscles worked Kneeling Low to High Trunk Rotation Muscles worked Leg Exercises Gastrocnemius Soleus Standing Hip Extension knee flexed Muscles worked Standing Hip Abduction Muscles worked Hip Flexion with Knee Flexion Muscles worked Stiff Leg Dead Lift Muscles worked Standing Hip Internal Rotation Muscles worked Lying Hip Internal Rotation Muscles worked Standing Single Leg Curl Knee Flexion Muscles worked Muscle Chart Page Exercise Log Page NOW The Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure MeasurementsBody Weight Circumference of Body PartsWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesAvoid Too Much Stress Superhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Eat smaller meals more frequently Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution XP Warranty Registration CardPlease fold over and tape before mailing Offices in the United States

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.
Top Page Image Contents