Bowflex RevolutionXP manual

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Q & A

Q. Why is it so important I perform the Bowflex® ­exercises with a 4-second count on the lifting and lowering?

A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber works simply means you’ll get better muscle-building results.

Q. I’m confused about how to breathe during each Bowflex® exercise?

A. Let’s say your goal is to do 10 repetitions on a specific Bowflex® exercise that is performed in the recommended 4-second lifting and 4-second lowering style. Here are the proper breathing guidelines to follow:

•Breathe normally during the first five repetitions.

•Take shorter, more shallow breaths during the sixth, seventh, and eighth repetitions.

•Emphasize exhalation more than inhalation, especially during the ninth and tenth repetitions. Focus on good form and slow movement.

•Do not hold your breath on any repetition. Practice relaxing your face and neck. Do not grit your teeth. Keep your eyes open and remain alert.

Q. I’m not as disciplined and patient as I’d like to be. How can I better stay on track with the program?

A. One suggestion is to team up with a partner. Most people are more motivated and make ­better progress if they go through the program with a friend. In selecting a training partner, here are several things to keep in mind:

•Your partner should be similar to you in age and condition.

•Your partner should be serious about getting into shape and making a commitment. That commitment means you’ll be exercising together one hour, three times per week. Each of your joint training sessions should take approximately 50 minutes: 25 minutes for your workout and 25 minutes supervising your partner’s workout.

•Your partner should be someone with whom you’ll share a spirit of cooperation, not competition.

•Your partner should not be your spouse, brother,

sister, or other family member. You do not want normal interpersonal problems to interfere with the training.

Q. Why won’t you allow me to do aerobic dancing on my off-days to speed up the loss of body fat?

A. Because doing so doesn’t speed up fat loss. Aerobic dancing—and other activities such as running, swimming, cycling, stair-stepping, and racquetball—do not contribute significantly to the fat-loss process. In fact, when added to

proper­ strength training they can actually retard the reduction of fat.

Fat loss is retarded in two ways. Too much

repetitive­ activity prevents maximum muscle building by using up your recover ability. A well- rested recover ability is necessary for muscle growth. Too much activity—especially if you are on a reduced-calorie diet—causes you to get the blahs and quickly lose your enthusiasm. If this happens, you’re sure to break your diet.

The primary purpose of this program is to lose fat in the most effective and most efficient

manner­ . Fat loss is prioritized and maximized by building muscle at the same time. The muscle- building process is optimized by a well-rested recovery ability, which necessitates keeping your strenuous and moderately strenuous activities to a bare minimum.

Once you get your body fat to a low level, you can add other activities—and I encourage you to do so—to your weekly fitness schedule. For now, follow the plan exactly as directed.

Q.What happens after six weeks? How do I continue the program if I need to lose more weight?

A.You should repeat the program for as long as it takes you to reach your goal. For example, it took Barry Ozer three six-week sessions—18 weeks—to lose all of his excessive fat, which amounted to 75 pounds (34 kg). There are, however, a few guidelines and modifications to apply.

Repeat the eating plan exactly as before: Men, go back to 1500 calories a day for two weeks. Women, go back to 1200 calories a day for two weeks.

Then, descend your calories in the same manner.

Keep your superhydration schedule at the

highest­ level. In other words, sip 1 5/8 gallons (6.2 l) of ice-cold water each day.

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Contents Bowflex Revolution XP Fitness GuideProduct Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution XP Home Gym Bowflex Revolution XP Parts Reference GuideAdjusting And Understanding Resistance Using Your Bowflex Revolution XP Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Routing and Storage Squat Frame Pulley CablesAttaching Accessories Hand GripsInstalling the Seat and Attachments Seat and Back Pad with Locking PinLeg Extension Installing Attachments Safety precautionsBowflex Revolution XP Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutMinute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesHand 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 Introduction The Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts MeasurementsBody Weight Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines 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 Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Eat smaller meals more frequently Limited Warranty Week Satisfaction GuaranteeBowflex Revolution XP Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchasePlease 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.
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