Bowflex 003-3211-120108A manual Important Safety Instructions

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Important Safety Instructions

This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Before using this equipment, obey the following warnings:

Read and understand the complete Owner's Manual. Keep Owner's Manual for future reference.

Read and understand all warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus Customer Service for replacement stickers.

•Keep children away from this machine. Monitor them closely when near the machine. Parts that move and appear dangerous to adults can appear safe to children.

•Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again.

•Before each use, examine this machine for loose parts or signs of wear. Monitor all cables, pulleys and their connections. Contact Nautilus® Customer Service for repair information.

•Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.

•This machine is for home use only.

•Do not wear loose clothing or jewelry. This machine contains moving parts.

•Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.

•Set up and operate this machine on a solid, level, horizontal surface.

•Do not operate this machine outdoors or in moist or wet locations.

•Keep at least 36” (0.9m) on each side of the machine clear. This is the recommended safe distance for access and passage around and emergency dismounts from the machine. Keep third parties out of this space when machine is in use.

•Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.

•Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the weight resistance that came with your gym.

•Correctly engage the Selector Hook to the Rod End.

•Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices do not hit the user.

•Keep clear of Power Rod® movement path during operation. Keep any bystanders clear of machine and Power Rod® movement path during operation.

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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 InstructionsSea necesario Safety Warning Labels and Serial NumberAu besoin Ziehen Sie alle Befestigungselemente ordnungsgemäß anUniquement KG. This machine is for Home use only136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich FregegebenHow Often Should You Exercise What to WearStretching Features and Use When You Are Not Using Your Home Gym Power Rod ResistanceConnecting the Power Rod Unit to the Cables SafetyFlat Bench Maintenance and Care of Your Bowflex Home GymWorkout Bench Removing the BenchStoring Your Home Gym Handgrips Accessories and EquipmentAdditional Accessories Always inspect for wear prior to useDefine Your Goals WorkoutsIdentify your goals Design Your Own ProgramUnderstand fitness and its components Know your current fitness levelAdvanced General Conditioning Minute Better Body WorkoutFrequency 3 days per week M-W-F Time 20 minutes Body Part Exercise Sets RepsDays 2 Body Part Exercise Sets Reps Minute Upper/Lower BodyFrequency 4 days per week M-T-Th-F Time 20 minutes Body Building Frequency 3 days on, 1 day off Day Time 45-60 minutesDays 5 Body Part Exercise Sets Reps Days 2 Body Part Exercise Reps Circuit Training Anaerobic/CardiovascularFrequency 3 days on, 1 day off Day Time 20-45 minutes Days 1 Body Part Exercise RepsCircuit Body Part Exercise True Aerobic Circuit TrainingFrequency 2-3 times per week Time 20-60 minutes Circuit Body Part Exercise RepsCrossover Seated Rear Deltoid Row Strength TrainingFrequency 3 days per week M-W-F Time 45-60 minutes Day Body Part Exercise Sets RepsMachine Set-Up Chest ExercisesMuscles Worked Pectoralis Major, Deltoids, TricepsExercises Keep your knees bent and your feet flat on the floor Shoulder ExercisesFront Deltoids, Upper Trapezius, Triceps Front and Middle DeltoidsRear and Middle Deltoids, Posterior Scapular RetractionMiddle Trapezius, Rhomboids Crossover Seated Rear Deltoid RowsNarrow Pulldowns Back ExercisesSeated Low Back Extension Lower TrapeziosInitiate each new rep by depressing your shoulder blades Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Latissimus Dorsi, Teres Major, Rear DeltoidsStanding Wrist Curl Reverse Grip PulldownLower Trapezius Arm ExercisesLay your head back against the bench Triceps Pushdown Elbow ExtensionTriceps Lying Triceps Extension Elbow ExtensionAbdominal Exercises Trunk RotationRectus Abdominus, Obliques, Serratus Anterior Leg Press Seated Resisted Abdominal Crunch Spinal FlexionRectus Abdominus, Obliques Leg ExercisesGastrocnemius, Soleus Leg ExtensionQuadriceps Seated Calf RaiseSeated Hip Abduction Seated Hip AdductionAdductor Longus, Gluteus Medius Do not cross the attached leg in front Stabilized legStanding 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 Drink Water NutritionUnderstand Caloric Balance Eat a Variety of FoodsMonitoring your intensity These zones could be described the following waysZone Description Not maximum, but winded UncomfortableRace pace Borderline out of breath BreathlessYou will remain motivated Beating the dropout oddsSuggested reading Complete Home Fitness Handbook Full Body FlexibilityHuman Kinetics Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton DardenCircumference of Body Parts Body WeightMeasurements Six-week program, repeat the process in the same mannerVertical plane on Using calipers when measuring skinfoldsStand relaxed with Pick up a diagonalSkinfolds Determining Your Body FatTo Use The Nomogram 130Final Results Body MassFor Example AfterLeft Thigh Percent Body Fat Your results summary sheetGuidelines Week 5 Guidelines Week 1All exercises should be practiced with one set of 8 to12 Guidelines Week 3Water ­consumption Eating GuidelinesDaily Carbohydrates Protein Fat 60% 20%2000 1200 400 1900 Staples Grains Fruits Vegetables Calories­ for Weeks 3&4 C. orange juice, fresh or frozenCereal Large banana 8 3/4 inches long 100Tuna Salad Dinner Macaroni and Cheese, Weight WatchersMl skim milk 100 Dinner Men-500 calories, Women-300 CaloriesIs bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Train on your Bowflex home gym at least twice a week Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon 3.8 l of cold water each dayBench Press Number 100% Satisfaction GuaranteeNautilus Italy S.r.l., Via della Mer- canzia Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comSerial Number Date of Purchase Nautilus International S.A. Rue Jean Prouvé
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