Bowflex 003-3211-120108A manual Exercise and Health

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Exercise and Health

It is not a secret that lack of exercise is increasingly becoming a major health issue. Obesity is on the rise, and being overweight can contribute to an increased risk in heart attack, diabetes, high blood pressure and other life threatening illnesses.

Most people do not get enough activity during the day to make up for the time they spend at their desks, driving their cars or sitting in front of their televisions. We have learned that exercising is not simply something we must do to look good and have a great body.

Exercise is a requirement for health, and overall wellness, not to mention it can help you feel great!

The good news is that we are seeing more and more research that indicates we don’t have to work out intensely to see the benefits. Sure, it is great if you can work out for thirty to forty minutes at a time, five days a week. But it is not essential. Shorter bouts of exercise can have a great effect (especially if you are just starting out), and a little bit of exercise at a time is much better than none at all.

And what is really exciting is that research indicates that whether you are young or old, people who work out at light to moderate intensities may have an easier time sticking to their exercise programs than those people who work out harder and more often.

So, you do not need to be an athlete or a fitness ”die-hard” to benefit from exercise… you just need to get started, work out at levels that are comfortable and enjoyable to you, and stick with 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 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 FregegebenStretching How Often Should You ExerciseWhat to Wear 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 RepsFrequency 4 days per week M-T-Th-F Time 20 minutes Days 2 Body Part Exercise Sets RepsMinute Upper/Lower Body Days 5 Body Part Exercise Sets Reps Body BuildingFrequency 3 days on, 1 day off Day Time 45-60 minutes 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 ExtensionRectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation 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 FoodsZone Description Monitoring your intensityThese zones could be described the following ways Not maximum, but winded UncomfortableRace pace Borderline out of breath BreathlessYou will remain motivated Beating the dropout oddsHuman Kinetics Suggested readingComplete Home Fitness Handbook Full Body Flexibility 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 Guidelines2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% 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