Bowflex 003-3211-120108A manual Stream. Women almost never have either of these conditions

Page 62

Q&A

A. It would be great if you could, but you ­cannot. The number of calories per day is the problem. Teenagers require significantly more calories each day than 1500, which is the ­highest level. Check with a registered dietician (RD) for appropriate recommendations. Your teenage son and daughter, however, could follow the Bowflex® exercise routines.

Q. I’m afraid that I might get large, unfeminine muscles from some of the Bowflex® exercises you recommend in this course. What can I do to prevent this from happening?

A. You are worrying about large muscles unnecessarily. Building large muscles requires two conditions. First, the individual must have long muscles and short tendons. Second, an abundance of testosterone must be present in the blood

stream. Women almost never have either of these conditions.

Under no circumstances could 99.99 percent of American women develop excessively large muscles. Progressive resistance exercise such as using a Bowflex® home gym will make your muscles larger

– but not excessively large – and larger muscles will make your body firmer and

more shapely.

Q.Why is it so important I perform the Bowflex®

exercises­ with a 4-second count on the lifting and lowering?­

A.Because a slow, smooth 4-second lifting followed­

by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber works simply means you’ll get better muscle-building results.

Q.I’m confused about how to breathe during each Bowflex® exercise?

A.Let’s say your goal is to do 10 repetitions on a specific Bowflex® exercise that is performed in the recommended 4-second lifting and 4-­second lowering

style. Here are the proper breathing­ guidelines to follow:

•Breathe normally during the first five repetitions.

•Take shorter, more shallow breaths during the sixth, seventh, and eighth repetitions.

•Emphasize exhalation more than inhalation, especially during the ninth and tenth repetitions. Focus on good form and slow movement.

•Do not hold your breath on any repetition.

Practice relaxing your face and neck. Do not grit your teeth. Keep your eyes open and remain alert.

Q.I’m not as disciplined and patient as I’d like to be. How can I better stay on track with the program?

A. One suggestion is to team up with a partner. Most people are more motivated and make ­better progress if they go through the program with a friend. In selecting a training partner, here are several things to keep in mind:

•Your partner should be similar to you in age and condition.

•Your partner should be serious about

getting­ into shape and making a

commitment­ . That commitment means you’ll be exercising together one hour, three times per week. Each of your joint training sessions should take

approximately­50 minutes: 25 minutes for your workout and 25 minutes supervising your partner’s workout.

•Your partner should be someone with whom you’ll share a spirit of cooperation, not competition.

62

Owner’s Manual

Page 61 Page 63
Image 62
Page 61 Page 63
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 UniquementStretching How Often Should You ExerciseWhat to Wear 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 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 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 benchRectus Abdominus, Obliques, Serratus Anterior Abdominal ExercisesTrunk Rotation 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 WaterZone Description Monitoring your intensityThese zones could be described the following ways Borderline out of breath Breathless UncomfortableRace pace 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 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 ­consumption2000 1200 400 1900 Daily Carbohydrates Protein Fat60% 20% 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
Top Page Image Contents