Bowflex 003-3211-120108A manual Design Your Own Program, Understand fitness and its components

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Workouts

Design Your Own Program

You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by following the guidelines below.

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 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, or bicycling.

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 out 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.

Working Out

A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal.

Warming Up

We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® home gym.

Cooling Down

An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. Remember to gradually move yourself into a relaxed state.

Breathing

Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:

1.Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. Do not hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation.

2.Allow breathing to occur naturally, do not force it.

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Owner’s Manual

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Contents 003-3211-120108A Classic Home GymTable of Contents Before using this equipment, obey the following warnings Important Safety InstructionsAu besoin Safety Warning Labels and Serial NumberZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesario136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich KG. This machine is for Home use onlyFregegeben UniquementWhat to Wear How Often Should You ExerciseStretching Features and Use Connecting the Power Rod Unit to the Cables Power Rod ResistanceSafety When You Are Not Using Your Home GymWorkout Bench Maintenance and Care of Your Bowflex Home GymRemoving the Bench Flat BenchStoring Your Home Gym Additional Accessories Accessories and EquipmentAlways inspect for wear prior to use HandgripsDefine Your Goals WorkoutsUnderstand fitness and its components Design Your Own ProgramKnow your current fitness level Identify your goalsFrequency 3 days per week M-W-F Time 20 minutes Minute Better Body WorkoutBody Part Exercise Sets Reps Advanced General ConditioningMinute Upper/Lower Body Days 2 Body Part Exercise Sets RepsFrequency 4 days per week M-T-Th-F Time 20 minutes Frequency 3 days on, 1 day off Day Time 45-60 minutes Body BuildingDays 5 Body Part Exercise Sets Reps Frequency 3 days on, 1 day off Day Time 20-45 minutes Circuit Training Anaerobic/CardiovascularDays 1 Body Part Exercise Reps Days 2 Body Part Exercise RepsFrequency 2-3 times per week Time 20-60 minutes True Aerobic Circuit TrainingCircuit Body Part Exercise Reps Circuit Body Part ExerciseFrequency 3 days per week M-W-F Time 45-60 minutes Strength TrainingDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid RowMuscles Worked Chest ExercisesPectoralis Major, Deltoids, Triceps Machine Set-UpExercises Front Deltoids, Upper Trapezius, Triceps Shoulder ExercisesFront and Middle Deltoids Keep your knees bent and your feet flat on the floorMiddle Trapezius, Rhomboids Scapular RetractionCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, PosteriorSeated Low Back Extension Back ExercisesLower Trapezios Narrow PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder bladesLower Trapezius Reverse Grip PulldownArm Exercises Standing Wrist CurlTriceps Triceps Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension Lay your head back against the benchTrunk Rotation Abdominal ExercisesRectus Abdominus, Obliques, Serratus Anterior Rectus Abdominus, Obliques Seated Resisted Abdominal Crunch Spinal FlexionLeg Exercises Leg PressQuadriceps Leg ExtensionSeated Calf Raise Gastrocnemius, SoleusAdductor Longus, Gluteus Medius Seated Hip AdductionDo not cross the attached leg in front Stabilized leg Seated Hip AbductionStanding Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Jay Blahnik Welcome to FitnessExercise and Health You have children at home It couldn’t be easier Your new home fitness programSteps to getting started Cardiovascular Fitness Components of fitnessMuscular strength Flexibility Understand Caloric Balance NutritionEat a Variety of Foods Drink WaterThese zones could be described the following ways Monitoring your intensityZone Description Race pace UncomfortableBorderline out of breath Breathless Not maximum, but windedYou will remain motivated Beating the dropout oddsComplete Home Fitness Handbook Full Body Flexibility Suggested readingHuman Kinetics Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton DardenMeasurements Body WeightSix-week program, repeat the process in the same manner Circumference of Body PartsStand relaxed with Using calipers when measuring skinfoldsPick up a diagonal Vertical plane onTo Use The Nomogram Determining Your Body Fat130 SkinfoldsFor Example Body MassAfter Final ResultsLeft Thigh Percent Body Fat Your results summary sheetAll exercises should be practiced with one set of 8 to12 Guidelines Week 1Guidelines Week 3 Guidelines Week 5Water ­consumption Eating Guidelines60% 20% Daily Carbohydrates Protein Fat2000 1200 400 1900 Staples Grains Fruits Vegetables Cereal C. orange juice, fresh or frozenLarge banana 8 3/4 inches long 100 Calories­ for Weeks 3&4Ml skim milk Macaroni and Cheese, Weight Watchers100 Dinner Men-500 calories, Women-300 Calories Tuna Salad DinnerIs bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently Maintenance RoutineDrink at least 1 gallon 3.8 l of cold water each day Train on your Bowflex home gym at least twice a weekBench Press Number 100% Satisfaction GuaranteeSerial Number Date of Purchase Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia
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