Bowflex 003-3211-120108A manual Beating the dropout odds, You will remain motivated

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beating the dropout odds

The Surgeon General’s Report on Physical Activity and Health summarizes a few main points:

1.Regular physical activity offers substantial improvements in health and well-being for a majority of Americans.

2.If you exercise regularly, you’ll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis and even the common cold.

3.Regular exercise, regardless of the intensity, can help you control stress, sleep problems and depression.

The benefits of exercise and activity are AMAZING! And yet, only 22 percent of Americans engage in exercise for 20 minutes a day. And even among individuals who begin exercise programs, the dropout rate is about 50 percent.

So, how do you beat these odds? The answer appears to be in how your start and maintain your exercise program as well as how you create an exercise habit. Why are you starting an exercise program? For most individuals, it is to lose weight and look better, which are great reasons. However, since changes in your body shape and size can be gradual, and won’t happen overnight, it is important to focus on other benefits so that

you will remain motivated.

Thrive on the energy that exercise gives you. Watch your health risks scores go down. Pay attention to how much easier everyday activity is. Notice how much better you are sleeping. These kinds of additional benefits

will continue to keep you motivated if you make them just as important to you as weight loss.

Additionally, try not to view exercise as punishment. Look at it as an investment in your health. If you don’t feel motivated to work out one day, think of something that is appealing to you that is active, and change your workout. Try not to let your workout become routine or mundane, and always remember that some exercise is better than none at all. So, if you feel you are not motivated to continue, stop your workout early, or skip a day.

It just might be the thing you need to get you excited about your next workout.

Possibly the most important thing is to keep progressing your exercise program slowly. Big increases in time or intensity can set you up for injury, and cause you to drop out. Unless you are a world-class athlete, there is no reason to work out at world-class levels. Remember to give yourself some days off and get proper rest. Finally, try to anticipate lapses. If you are traveling, or your schedule is becoming busier, and you are fearful you may get off track, try planning ahead. For example, book a hotel that has a workout facility or change up your workout so that you keep your interest high and your boredom low. The bottom line is you must be creative and innovative to keep up your fitness program. With some imagination and planning, it is easy to do.

Exercise is one of life’s joys. It energizes you, helps you look and feel better and puts you on the road to better health. Your home fitness equipment and gym is worth its weight in gold. Congratulations on making the choice to get started!

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Owner’s Manual

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Contents Classic Home Gym 003-3211-120108ATable of Contents Important Safety Instructions Before using this equipment, obey the following warningsSafety Warning Labels and Serial Number Au besoinZiehen Sie alle Befestigungselemente ordnungsgemäß an Sea necesarioKG. This machine is for Home use only 136 kg. Dieses Gerät ist nur für die nutzung im HeimbereichFregegeben UniquementStretching How Often Should You ExerciseWhat to Wear Features and Use Power Rod Resistance Connecting the Power Rod Unit to the CablesSafety When You Are Not Using Your Home GymMaintenance and Care of Your Bowflex Home Gym Workout BenchRemoving the Bench Flat BenchStoring Your Home Gym Accessories and Equipment Additional AccessoriesAlways inspect for wear prior to use HandgripsWorkouts Define Your GoalsDesign Your Own Program Understand fitness and its componentsKnow your current fitness level Identify your goalsMinute Better Body Workout Frequency 3 days per week M-W-F Time 20 minutesBody Part Exercise Sets Reps Advanced General ConditioningFrequency 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 Circuit Training Anaerobic/Cardiovascular Frequency 3 days on, 1 day off Day Time 20-45 minutesDays 1 Body Part Exercise Reps Days 2 Body Part Exercise RepsTrue Aerobic Circuit Training Frequency 2-3 times per week Time 20-60 minutesCircuit Body Part Exercise Reps Circuit Body Part ExerciseStrength Training Frequency 3 days per week M-W-F Time 45-60 minutesDay Body Part Exercise Sets Reps Crossover Seated Rear Deltoid RowChest Exercises Muscles WorkedPectoralis Major, Deltoids, Triceps Machine Set-UpExercises Shoulder Exercises Front Deltoids, Upper Trapezius, TricepsFront and Middle Deltoids Keep your knees bent and your feet flat on the floorScapular Retraction Middle Trapezius, RhomboidsCrossover Seated Rear Deltoid Rows Rear and Middle Deltoids, PosteriorBack Exercises Seated Low Back ExtensionLower Trapezios Narrow PulldownsStiff Arm Pulldowns Latissimus Dorsi, Teres Major, Rear Deltoids BicepsLatissimus Dorsi, Teres Major, Rear Deltoids Initiate each new rep by depressing your shoulder bladesReverse Grip Pulldown Lower TrapeziusArm Exercises Standing Wrist CurlTriceps Pushdown Elbow Extension TricepsLying Triceps Extension Elbow Extension Lay your head back against the benchRectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation Seated Resisted Abdominal Crunch Spinal Flexion Rectus Abdominus, ObliquesLeg Exercises Leg PressLeg Extension QuadricepsSeated Calf Raise Gastrocnemius, SoleusSeated Hip Adduction Adductor Longus, Gluteus MediusDo not cross the attached leg in front Stabilized leg Seated Hip AbductionStanding Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Welcome to Fitness Jay BlahnikExercise and Health Your new home fitness program You have children at home It couldn’t be easierSteps to getting started Components of fitness Cardiovascular FitnessMuscular strength Flexibility Nutrition Understand Caloric BalanceEat a Variety of Foods Drink WaterZone Description Monitoring your intensityThese zones could be described the following ways Uncomfortable Race paceBorderline out of breath Breathless Not maximum, but windedBeating the dropout odds You will remain motivatedHuman Kinetics Suggested readingComplete Home Fitness Handbook Full Body Flexibility Workout log Bowflex body leanness program Bowflex body leanness program Guarantee from dr. EllinGton Darden Dear Bowflex EnthusiastBody Weight MeasurementsSix-week program, repeat the process in the same manner Circumference of Body PartsUsing calipers when measuring skinfolds Stand relaxed withPick up a diagonal Vertical plane onDetermining Your Body Fat To Use The Nomogram130 SkinfoldsBody Mass For ExampleAfter Final ResultsYour results summary sheet Left Thigh Percent Body FatGuidelines Week 1 All exercises should be practiced with one set of 8 to12Guidelines Week 3 Guidelines Week 5Eating Guidelines Water ­consumption2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% Staples Grains Fruits Vegetables C. orange juice, fresh or frozen CerealLarge banana 8 3/4 inches long 100 Calories­ for Weeks 3&4Macaroni and Cheese, Weight Watchers Ml skim milk100 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 Maintenance Routine Eat smaller meals more frequentlyDrink at least 1 gallon 3.8 l of cold water each day Train on your Bowflex home gym at least twice a weekBench Press 100% Satisfaction Guarantee NumberTel 800 Nautilus Fax 877 Mail Bowflex@nautilus.com Serial Number Date of PurchaseNautilus International S.A. Rue Jean Prouvé Nautilus Italy S.r.l., Via della Mer- canzia
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