Bowflex Revolution manual 100

Page 102

100

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.

Page 101 Page 103
Image 102
Page 101 Page 103
Contents Fitness Guide Product Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution Home Gym Bowflex Revolution Parts Reference GuideUsing Your Bowflex Revolution Home Gym Adjusting and Understanding ResistanceSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Hand GripsAttaching Accessories, Benches, and Seats Leg Press SeatbackLeg Press Plate Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutWorkouts Minute Better Body WorkoutAdvanced 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 WeekTrue Aerobic Circuit Training Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Women MeasureSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate 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? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Limited Warranty Week Satisfaction GuaranteeBowflex Revolution Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseBowflex Revolution  SE Nautilus Drive Vancouver, WA Offices in the United States
Top Page Image Contents