Bowflex 003-3211-120108A manual Power Rod Resistance, Connecting the Power Rod Unit to the Cables

Page 8

Features and Use

Power Rod® Resistance

Power Rod® units are made from a special composite material. The rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the "Rod Cap".

The Bowflex® Classic home gym comes with 210 lbs. (95kg) of resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one pair of 30 lb. (13.5kg) rods, and one pair of 50 lb. (22.5kg) rods].

50	30	10	10	5
50	30	10	10	5

Connecting the Power

Rod® Unit to the Cables

You may use one rod or several rods in combination, to create your desired resistance level.

To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. You can then hook up the next closest rod through the same cable hook.

Hooking up the closest rod first prevents rods from crossing over the top of one another.

Safety

When you attach the Power Rod® units do not stand directly looking above the top of the rods. Stay off to the side while you attach the rods.

When You Are Not Using Your Home Gym

Disconnect the cables from the Power Rod® unit when your are not using your home gym. Use the rod binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way. Leaving the rods and cables under tension could cause injury if a rod were inadvertantly released.

Keep the cables and Power Rod® units bound with the rod binding strap when not in operation.

8

Owner’s Manual

Image 8

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