Bowflex 003-3211-120108A manual How Often Should You Exercise, What to Wear, Stretching

Page 6

Features and Use

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.

How Often Should You Exercise

•3 times a week for 20 minutes each day.

•Schedule workouts in advance. Try to work out even when you do not want to.

What to Wear

Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to move freely.

Stretching

Stretch before starting your exercise session.

•Achilles Tendon and Calf - With both hands against a wall, place one foot behind you. Lean in toward the wall while keeping the rear leg straight and your heel on the ground. Repeat for the other leg.

•Quadriceps - Put your left hand on a wall or table for balance. Reach you right hand behind your back and grasp your right ankle, pull it gently toward your buttocks until you feel tension along the front of your thigh. Repeat on the other side.

•Hamstring - Stand on one leg and prop the other leg parallel to the ground on a stable cabinet or table top. Slide both hands toward the propped-up ankle as far as is comfortable. Repeat on other side.

6

Owner’s Manual

Image 6

Contents Classic Home Gym 003-3211-120108ATable of Contents Important Safety Instructions Before using this equipment, obey the following warningsZiehen Sie alle Befestigungselemente ordnungsgemäß an Safety Warning Labels and Serial NumberAu besoin Sea necesarioFregegeben KG. This machine is for Home use only136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich UniquementHow Often Should You Exercise What to WearStretching Features and Use Safety Power Rod ResistanceConnecting the Power Rod Unit to the Cables When You Are Not Using Your Home GymRemoving the Bench Maintenance and Care of Your Bowflex Home GymWorkout Bench Flat BenchStoring Your Home Gym Always inspect for wear prior to use Accessories and EquipmentAdditional Accessories HandgripsWorkouts Define Your GoalsKnow your current fitness level Design Your Own ProgramUnderstand fitness and its components Identify your goalsBody Part Exercise Sets Reps Minute Better Body WorkoutFrequency 3 days per week M-W-F Time 20 minutes Advanced General ConditioningDays 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 1 Body Part Exercise Reps Circuit Training Anaerobic/CardiovascularFrequency 3 days on, 1 day off Day Time 20-45 minutes Days 2 Body Part Exercise RepsCircuit Body Part Exercise Reps True Aerobic Circuit TrainingFrequency 2-3 times per week Time 20-60 minutes Circuit Body Part ExerciseDay Body Part Exercise Sets Reps Strength TrainingFrequency 3 days per week M-W-F Time 45-60 minutes Crossover Seated Rear Deltoid RowPectoralis Major, Deltoids, Triceps Chest ExercisesMuscles Worked Machine Set-UpExercises Front and Middle Deltoids Shoulder ExercisesFront Deltoids, Upper Trapezius, Triceps Keep your knees bent and your feet flat on the floorCrossover Seated Rear Deltoid Rows Scapular RetractionMiddle Trapezius, Rhomboids Rear and Middle Deltoids, PosteriorLower Trapezios Back ExercisesSeated Low Back Extension Narrow PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Initiate each new rep by depressing your shoulder bladesArm Exercises Reverse Grip PulldownLower Trapezius Standing Wrist CurlLying Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionTriceps Lay your head back against the benchAbdominal Exercises Trunk RotationRectus Abdominus, Obliques, Serratus Anterior Leg Exercises Seated Resisted Abdominal Crunch Spinal FlexionRectus Abdominus, Obliques Leg PressSeated Calf Raise Leg ExtensionQuadriceps Gastrocnemius, SoleusDo not cross the attached leg in front Stabilized leg Seated Hip AdductionAdductor Longus, Gluteus Medius 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 Eat a Variety of Foods NutritionUnderstand Caloric Balance Drink WaterMonitoring your intensity These zones could be described the following waysZone Description Borderline out of breath Breathless UncomfortableRace pace Not maximum, but windedBeating the dropout odds You will remain motivatedSuggested reading Complete Home Fitness Handbook Full Body FlexibilityHuman Kinetics Workout log Bowflex body leanness program Bowflex body leanness program Guarantee from dr. EllinGton Darden Dear Bowflex EnthusiastSix-week program, repeat the process in the same manner Body WeightMeasurements Circumference of Body PartsPick up a diagonal Using calipers when measuring skinfoldsStand relaxed with Vertical plane on130 Determining Your Body FatTo Use The Nomogram SkinfoldsAfter Body MassFor Example Final ResultsYour results summary sheet Left Thigh Percent Body FatGuidelines Week 3 Guidelines Week 1All exercises should be practiced with one set of 8 to12 Guidelines Week 5Eating Guidelines Water consumptionDaily Carbohydrates Protein Fat 60% 20%2000 1200 400 1900 Staples Grains Fruits Vegetables Large banana 8 3/4 inches long 100 C. orange juice, fresh or frozenCereal Calories for Weeks 3&4100 Dinner Men-500 calories, Women-300 Calories Macaroni and Cheese, Weight WatchersMl skim milk 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 Drink at least 1 gallon 3.8 l of cold water each day Maintenance RoutineEat smaller meals more frequently Train on your Bowflex home gym at least twice a weekBench Press 100% Satisfaction Guarantee NumberNautilus International S.A. Rue Jean Prouvé Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comSerial Number Date of Purchase Nautilus Italy S.r.l., Via della Mer- canzia