Determining Your Body Fat | Bowflex ElitePlus specs

Determining Your Body Fat

To Use The Nomogram:

1)Locate the sum of your three skinfolds in the right column and mark it.

2)Locate your age in years on the far left column and mark it.

3)Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.

Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981.

Age in Years

60

55

50

45

40

35

30

25

20

15

			130
			125
			120
		Female	115
		Female
	Male		110
	Male
		40	105
	33	38	100
		38
	31	36	95
	31

	29		90
		34	85
	27		85
	27
		32	80
		25	80
		25
		30	75
		23	75
		23
		28	70
		21	70
		21
		26	65
		19
		24	60
		17
		22	55
		15
		20	50
		13
		18	45
		11
		16	40
		9
		14	35
		7	35
		7
		12	30
		5	30
		5
		10	25
		3	25
		3
		Percent	20
		Body-Fat	15
			10

Sum of Three Skinfolds (mm)

14

Image 38

Bowflex ElitePlus manual Determining Your Body Fat

Contents

Bowflex Elite Home Gym Get to Know Your Machine Before You Assemble Accessory List Basic Assembly PrinciplesParts List Hardware List Hardware Guide Tools You Will Need Attach the Lower Lat Tower to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Base Legs to the Base Platform Attach the Squat Platform to the Main Assembly Attach the Seat Bracket to the Seat Pad Attach the Chest Bar with Pulleys to the Main AssemblyCompletely tighten hardware installed during Step Item #10 Rear Leg Do not unwrap cables Attach the Seat Rail to the Seat AssemblyAttach the Rear Leg to the Rear Leg Cross Tube Seat Rail Pull Pin Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Do not over-tighten hardware from Step Attach the Seat Rail to the Main Assembly Do not over-tighten the hardware from Step Attach the Leg Extension Pivot Tube 10a Completely tighten hardware installed during Step Assemble the Leg Extension Seat Item #22 Lat Cross Bar Do not unwrap cables Attach the Leg Extension Seat to the Main AssemblyAttach the Lat Cross Bar to the Upper Lat Tower Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the Lower Attach the Rod Box Frame to the Lat Tower Attach the Faceplate to the Main AssemblyFrom Main Assembly Tighten Lower Bolt on the Seat Bracket Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Take care not to overtighten hardware from Step Attach the Bench to the Seat Assembly Route the Rod Cables Route the Squat Cables Route the Lat CablesRoute the Leg Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Incline Bench Removing the BenchFlat Bench Leg Extension Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Men Measure Chest, abdomen, and thigh Suprailium Skinfold MeasurementsAbdomen Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Starting body-fat percentage Determining Your Body Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before After Guidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much Stress Superhydrate Your System Week 3 Eating PlanWeek 1 Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one meal Shopping List May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Larger muscles will make your body firmer and more shapely Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a week Exercise Log BenchPress Define Your Goals Design Your Own Program Variables are as follows Cooling Down Working OutWarming Up Breathing Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg Extension Front Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles worked Scapular Protraction elbows stabilized Scapular Depression Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Scapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles worked Straddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow Extension Lying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles worked Cross Triceps Extension Lying 45Triceps Extension Elbow Extension Seated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Wrist Extension Standing Wrist Curl Seated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles worked Standing Wrist Extension Rope Pushdown Elbow Extension Muscles worked Resisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles worked Seated Resisted Abdominal Crunch Spinal Flexion Pulley Position Trunk RotationPulleys Success Tips Leg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension knee ﬂexed Standing Hip Extension knee stabilized Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles worked Muscle Chart Warranty Information What Does This Warranty Cover? Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here