Workouts
Design Your Own Program
You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by following the guidelines below.
Understand fitness and its components
Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.
Know your current fitness level
Before you start any fitness program you should consult a physician who will help you determine your current abilities.
Identify your goals
Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.
Select complementary exercises
Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups.
Put first things first
During each session, first work muscle groups that need the most training.
Remember your cardiovascular component Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, or bicycling.
Training variables
When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find out the best formula, you must experiment with several combinations of variables.
The variables are as follows
•Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same muscle group.
•Training Intensity: The amount of resistance used during your repetition.
•Training Volume: The number of repetitions and sets performed.
•Rest Intervals: The time you rest between sets and the time you rest between workouts.
Once you’ve established a base of fitness, follow these basic principles
•Isolate Muscle Groups: Focus work on specific muscle groups.
•Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period.
Working Out
A good
Warming Up
We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® home gym.
Cooling Down
An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. Remember to gradually move yourself into a relaxed state.
Breathing
Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:
1.Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. Do not hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation.
2.Allow breathing to occur naturally, do not force it.
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Owner’s Manual
