Home

Bowflex 003-3211-120108A User's Manual

Contents

1. Men add 2 slices whole wheat bread 140 2 t Promise Ultra Veg Oil Spread 24 1 2 C skim milk 45 Late Night Snack Men 200 calories for 182 150 calories for Weeks 3 amp 4 100 calories for Weeks 5 amp 6 Women 150 calories for Weeks 1 amp 2 100 calories for Weeks 3 amp 4 50 calories for Weeks 5 amp 6 Choose calories from afternoon snack selections plus the following 1 2 C low fat frozen yogurt 100 2 C light microwave popcorn 100 Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found THE EATING PLAN METRIC MEASUREMENTS Breakfast 300 calories Choice of bagel cereal or shake Bagel 1 plain bagel frozen 210 21 g light cream cheese 45 120 ml orange juice fresh or frozen 55 Any beverage without calories caffeine or sodium such as decaffeinated coffee or tea Cereal 42 gram serving equals approximately 165 calories Choice of one Kellogg s Low Fat Granola without raisins General Mills Honey Nut Clusters General Mills Basic 4 120 ml skim milk 45 177 ml orange juice 82 Noncaloric beverage Shake choice of one shake Place ingredients in blender Blend until smooth Banana Orange Shake large banana 22 cm long 100 20 ml orange juice 55 20 ml skim milk 45 5 ml wheat germ 66 5 ml safflower oil 42 2 ice cubes optional or Chocolate or Vanilla Shake
2. Leg Exercises Leg Press Muscles Worked Gluteus Maximus Machine Set Up Remove the bench and seat rail knob Chest Bar pulleys Leg Press Belt Attach the clips to the Power Rod resistance rods Success Tips Keep your chest lifted spine aligned abs tight and a very slight arch in your lower back Bend from hip during movement not from waist 29 Owner s Manual Exercises Leg Exercises Muscles Worked Quadriceps Machine Set Up Adjust to Flat Bench Back position Leg Extension pulleys Attach the clips to the Power Rod resistance rods Success Tips Use slow controlled motion Do not kick into the extension Do not let your knees rotate outward during the exercise Keep your kneecaps pointing up and straight forward Muscles Worked Gastrocnemius Soleus Machine Set Up Remove bench and seat rail knob Chest Bar pulleys Leg Press Belt Attach the clips to the Power Rod resistance rods Success Tips Keep your chest lifted spine aligned abs tight and a very slight arch in your lower back Do not bend from hip or waist during movement Push with end of foot to fully extend leg 30 Owner s Manual Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus Gluteus Medius Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod
3. have dinner for lunch and lunch for dinner A Yes Q tend to get a headache when drink cold water Can drink water without it being chilled A Yes but you won t get the 123 calories or more thermogenic effect from warming the cold water to core body temperature Try a more gradual drinking of the cold water You may have been consuming it too quickly Q amp A Is it possible to drink too much water A Certainly To do so however you d probably have to drink four or five times as much per day as I m recommending There are a few ailments that can be negatively affected by large amounts of fluid If you feel you have a problem check with your doctor before starting the program Q Is bottled water better than tap water A Research shows that bottled water is not always higher quality water than tap water The decision to drink bottled water or not is usually one of taste If you dislike the taste of your tap water then drink your favorite bottled water But first you might want to try a twist of lemon or lime added to the water from your tap Some people say it makes a significant difference in the taste Q I m a middle aged woman who gets black and blue marks on my legs when diet Am doing anything wrong doubt you are doing anything wrong Such black and blue marks are usually the result of an increased level of estrogen circulating in your body which weakens the walls of the capillari
4. 1 Regular physical activity offers substantial improvements in health and well being for a majority of Americans 2 If you exercise regularly you ll reduce your risk of heart attack cancer diabetes high blood pressure osteoporosis and even the common cold 3 Regular exercise regardless of the intensity can help you control stress sleep problems and depression The benefits of exercise and activity are AMAZING And yet only 22 percent of Americans engage in exercise for 20 minutes a day And even among individuals who begin exercise programs the dropout rate is about 50 percent So how do you beat these odds The answer appears to be in how your start and maintain your exercise program as well as how you create an exercise habit Why are you starting an exercise program For most individuals it is to lose weight and look better which are great reasons However since changes in your body shape and size can be gradual and won t happen overnight it is important to focus on other benefits so that you will remain motivated Thrive on the energy that exercise gives you Watch your health risks scores go down Pay attention to how much easier everyday activity is Notice how much better you are sleeping These kinds of additional benefits will continue to keep you motivated if you make them just as important to you as weight loss Additionally try not to view exercise as punishment Look at it as an investment in your health If
5. 14 Seated Hip Adduction 31 Advanced General Conditioning Seated Hip Abduction 31 Twenty Minute Upper Lower Standing Leg Kickback 32 Body Building e 16 Welcome to Fitness 33 Circuit Training Anaerobic 17 Fast Fat Loss Now 07 True Aerobic Circuit Training 18 100 Satisfaction Guarantee 66 E Stength Training Contacts 67 xercises Bench Pressiin ata 20 Specifications Physical Dimensions Length not in 26 65cm Weight Box 2 126 Ibs 57kg Length maximum in use 98 248cm Dimensions Box 1 50 1 x 9 w x 7 h Width not in use and in 30 76cm 127cm x 2 x 18 72 183cm Dimensions Box 2 5 7 1x28 wx8 h oe nt i 82 207cm Weight 12318 56kg CAPacities Maximum Weight Capacity 300 Ibs 136k Weight Box 1 ALL Patent Information This product may be covered by US and Foreign Patents and Patents Pending See Product for more information 2 Owner s Manual Important Safety Instructions This icon means a potentially hazardous situation which if not avoided could result in death or serious injury Before using this equipment obey the following warnings Read and understand t
6. 28 g 2 small 14 g boxes raisins 82 240 ml light nonfat flavored yogurt 100 Dinner Men 500 calories Women 300 calories Choice of tuna salad dinner steak dinner or frozen microwave dinner Tuna Salad Dinner In a large bowl mix the following 1 can 170 g chunk light tuna in water 180 15 ml Hellmann s Light Reduced Calorie Mayonnaise 50 30 ml sweet pickle relish 40 60 ml whole kernel corn canned no salt added 30 Noncaloric beverage Men add 120 ml sliced white potatoes canned 45 2 slices whole wheat bread 140 Steak Dinner 85 g lean sirloin broiled 176 120 ml sweet peas canned no salt added 60 60 Owner s Manual 120 ml beets canned 35 120 ml skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 5 ml Promise Ultra Veg Oil Spread 12 120 ml skim milk 45 Frozen Microwave Dinner Choose one meal Glazed Chicken Dinner Lean Cuisine 230 160 ml skim milk 60 Noncaloric beverage Lasagna with Meat Sauce Lean Cuisine 240 120 ml skim milk 45 Noncaloric beverage Macaroni and Cheese Weight Watchers 260 120 ml skim milk 45 Noncaloric beverage Broccoli amp Cheddar Cheese Sauce over Baked Potato Lean Cuisine Lunch Express 250 120 ml skim milk 45 Noncaloric beverage Grilled Turkey Breast Healthy Choice 260 120 ml skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 10 ml Pro
7. Insert the heart rate you get when 65 75 you are in Zone 2 Challenging but comfortable Steady endurance pace Challenging and slightly uncomfortable Race pace Borderline out of breath Insert the heart rate you get when 75 85 you are in Zone 3 Breathless Insert the heart Not maximum but winded rate you get when 85 95 Can t keep the pace for very long you are in Zone 4 As you get in better shape the heart rate number you obtain for each zone will get higher and higher which means your heart is able to handle higher intensities Or you may find that your numbers don t change but you are able to stay in Zone 3 and Zone 4 longer than you used to Don t get too attached to any specific number or target heart rate If you train properly you will notice numbers that used to be difficult have now become easier You will also notice that if you are sick or over tired you may find that numbers that usually feel fairly easy are one day much harder and itis a good sign to take a break If you notice that numbers that are usually very challenging are one day fairly easy then it is a good time to push yourself Listening to your body and using your heart rate numbers when available will enable you to keep track of your intensity and see your progress as you train 43 Owner s Manual BEATING THE DROPOUT ODDS The Surgeon General s Report on Physical Activity and Health summarizes a few main points
8. packet Carnation Instant Breakfast Champion UltraMet or another diet shake powder that contains the appropriate calories 100 240 ml skim milk 90 1 2 large banana 22 cm long 50 5 ml safflower oil 42 5 ml Carnation Malted Milk powder 20 2 ice cubes optional Lunch 300 calories Choice of sandwich soup or salad Sandwich 2 slices whole wheat bread 140 10 ml Promise Ultra Vegetable Oil Spread 24 57 g white meat about 8 thin slices chicken or turkey 80 28 g fat free cheese 1 1 2 slices 50 Opt Add to bread 5 ml Dijon mustard 0 Noncaloric beverage Soup choice of one soup Healthy Choice Hearty Chicken 420 g can 260 or Campbell s Healthy Request Hearty Vegetable Beef 450 g can 260 1 2 slice whole wheat bread 35 Noncaloric beverage Chef Salad 480 ml lettuce chopped 20 57 g white meat chicken or turkey 80 57 g fat free cheese 100 4 slices tomato chopped 28 15 ml Italian fat free dressing 6 1 slice whole wheat bread 70 Noncaloric beverage Mid Afternoon Snack Men 200 calories for Weeks 1 amp 2 150 calories for Weeks 3 amp 4 100 calories for Weeks 5 amp 6 Women 150 calories for Weeks 182 100 calories for Weeks 3 amp 4 50 calories for Weeks 5 amp 6 Choose calories from 1 large banana 22 cm long 100 1 apple 7 6 cm diameter 100 1 2 cantaloupe 12 7 cm diameter 94 5 dried prunes 100
9. Tel 441 26 460 77 66 Fax 41 26 460 77 60 ED KINGDOM autilus UK Ltd 4 Vincent Avenue Crownhill Milton Keynes Bucks K8 Tel 44 1908 267 345 Fax 4 44 1908 267 345 autilus Shanghai Fitness Co Ltd 7A No 728 Yan an Road West 200050 Shanghai China Tel 86 21 523 707 00 Owner s Manual Fax 86 21 523 707 09 Printed in China 2008 Nautilus Inc All rights reserved Nautilus the Nautilus Logo Universal the Universal Logo Bowflex Stair Master Power Rod and Nautilus Institute are either registered trademarks or trademarks in the USA of Nautilus Inc Schwinn is a registered trademark All other trademarks are owned by their respective companies Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver WA 98683 1 800 NAUTILUS www nautilus com Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute
10. has been a critically acclaimed best seller 34 Owner s Manual EXERCISE AND HEALTH It is not a secret that lack of exercise is increasingly becoming a major health issue Obesity is on the rise and being overweight can contribute to an increased risk in heart attack diabetes high blood pressure and other life threatening illnesses Most people do not get enough activity during the day to make up for the time they spend at their desks driving their cars or sitting in front of their televisions We have learned that exercising is not simply something we must do to look good and have a great body Exercise is a requirement for health and overall wellness not to mention it can help you feel great The good news is that we are seeing more and more research that indicates we don t have to work out intensely to see the benefits Sure it is great if you can work out for thirty to forty minutes at a time five days a week But it is not essential Shorter bouts of exercise can have a great effect especially if you are just starting out and a little bit of exercise at a time is much better than none at all And what is really exciting is that research indicates that whether you are young or old people who work out at light to moderate intensities may have an easier time sticking to their exercise programs than those people who work out harder and more often So you do not need to be an athlete or a fitness die hard to benefi
11. Circuit 1 add one round of Circuit 2 Add additional rounds of Circuit 2 as your fitness level increases Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly and with perfect technique Count three seconds up and three seconds down Any type of aerobic exercise can be used for this routine Some examples are jumping jacks jogging in place or stair climbing Circuit1 Body Part Exercise Reps Aerobic Exercise Aerobic Exercise Aerobic Exercise 30 60 Seconds aerate farce soseen f Circuit2 Body Part Exercise Reps metes Arms Standing Biceps Curl 18 Owner s Manual Workouts Strength Training Frequency 3 days per week M W F Time 45 60 minutes This program is designed to emphasize overall strength development This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques Work each set to near exhaustion If you can perform more than 5 to 8 reps you should increase your resistance 5 lbs and decrease your reps to 5 Rest 60 120 seconds between each set and exercise Focus on proper form Tighten the muscle before you move squeeze the muscle as you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the mov
12. Use Storing Your Home Gym 1 Lock the Seat and Bench into the flat position 2 Remove all Power Rod resistance and then bind the Power Rod unit with the rod binding strap 3 Remove the Seat Securing Device from the seat rail 4 Tiltthe bench toward the Power Rod unit 5 Secure the bench by inserting the Seat Rail Securing Device into the hole in the side of the Seat Rail Bracket Be sure to support the Seat Rail with one hand when performing this operation Failure to attach the Seat Rail Securing Device into the seat rail can cause injury Do not stand on the base below the Seat Rail when you lift or lower it This can cause injury Always use two hands to lift and lower the Seat Rail Bend atthe knees when you lift or lower the Seat Rail Failure to use correct lifting procedure can cause injury Do nottry to exercise when the seat rail is in the folded position If you have any questions regarding your Bowflex home gym please call the Nautilus Customer Service Department at 1 800 NAUTILUS 1 800 628 8458 10 Owner s Manual Features and Use Accessories and Equipment A Always inspect for wear prior to use Handgrips After fitting the handgrips firmly to your hand ankle or wrist attach the pulley cable clips to the D rings on the handgrips to attach them to the cables Standard Grip Grasp the grip and cuff together to form a grip without inserting your hand through
13. and work to fatigue during each set Days1 amp 3 Body Part Exercise Sets Reps 14 Owner s Manual Workouts Days2 amp 4 Body Part Exercise Sets Reps Back Seated Lat Rows 10 12 Narrow Pulldowns 10 12 Shoulders Crossover Rear Delt Row 10 12 Arms Standing Biceps Curl 10 12 Triceps Pushdown 10 12 Seated Low Back Extension 10 12 Seated Resisted Abdominal 1 3 10 12 Crunch 20 Minute Upper Lower Frequency 4 days week M T Th F Time 20 minutes This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular benefits Perform this routine when you are limited in time or just want a variation to your normal routine Perform this program training 2 days resting 1 to 2 Perform all exercises to near failure stopping at the point that your technique starts to deteriorate Rest only 20 30 seconds between sets As you get stronger increase the number of sets you perform Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down Days1 amp 3 Body Part Exercise Sets Reps Days2 amp 4 Body Part Exercise Sets Reps Seated Abdominal Crunch 10 12 15 Owner s Manual Workouts Body Building Frequency 3 days on 1 day off Day 6 Time 45 60 minutes Body building requires focused concentration and dedication to training as well as proper eat
14. at your supermarket Ask questions about any products you don t understand Supermarket managers are usually helpful If they don t have an answer to your question they will get it for you Each day you will choose a limited selection of foods for breakfast and lunch Most people can consume the same basic breakfast and the same basic lunch for months with little modification Ample variety during your evening meal however will make daily eating interesting and enjoyable Additionally the eating plan includes a mid afternoon and late night snack to keep your energy high and your hunger low Begin Week1on Monday and continue through Sunday Week 2 is a repeat of Week 1 Calories for each food are noted in parentheses A shopping list follows The eating plan for the next six weeks descends Weeks 1 amp 2 Men 1500 calories per day Women 1200 calories per day Weeks 3 amp 4 Men 1400 calories per day Women 1100 calories per day Weeks 5 amp 6 Men 1300 calories per day Women 1000 calories per day You ll always have a 300 calorie breakfast a 300 calorie lunch and a 300 calorie dinner women or 500 calorie dinner men With each two week descend only your snack calories will change from 400 to 300 to 200 calories per day men or 300 to 200 to 100 calories per day women For each of your five daily meals you ll have at least three choices Everything has been simplified so even the most kitchen inept person can succeed Very little
15. body function at optimum levels and can significantly help with weight management Eat More Often and Be Mindful of Your Portions Research has shown that it can be helpful to eat smaller meals more often versus three larger meals a day Many portions we eat are much larger than necessary and can be laden with calories So try eating healthy snacks more often and reducing the amount of large meals you eat Sharing your snacks or food with others or breaking your portions in half can help you better manage your caloric intake 41 Owner s Manual MONITORING YOUR INTENSITY When you are doing cardiovascular workouts it is important that you work at the appropriate intensities when you are first starting out It is also important that you work out at a variety of intensities after you have built a fitness base Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you work out Most individuals can do a very good job of choosing the correct intensities if they simply categorize how they feel into one of four intensity zones These zones could be described the following ways Zone Description Description Easy Warm up Cool down Challenging but comfortable Steady endurance pace Challenging and slightly uncomfortable Race pace Borderline out of breath Breathless Not maximum but winded Can t keep the pace fo
16. cm diameter Cantaloupes 5 inch 12 7 cm diameter Dried prunes Raisins Canned Soup Healthy Choice Hearty Chicken Campbell s Healthy Request Hearty Vegetable Beef Owner s Manual Vegetables Lettuce Tomatoes Whole kernel corn canned no salt added Sweet peas canned no salt added iced white potatoes canned ut beets canned Frozen Microwave Dinners Lean Cuisine Glazed Chicken Dinner Lean Cuisine Lasagna with Meat Sauce Lean Cuisine Lunch Express Broccoli amp Cheddar Cheese over Potato Weight Watchers Macaroni and Cheese Healthy Choice Grilled Turkey Breast THE EATING PLAN ws measurements Breakfast 300 calories Choice of bagel cereal or shake Bagel 1 plain bagel frozen 210 3 4 oz light cream cheese 45 1 2 C orange juice fresh or frozen 55 Any beverage without calories caffeine or sodium such as decaffeinated coffee or tea Cereal 1 5 07 42 grams serving equals approximately 165 calories Choice of one Kellogg s Low Fat Granola without raisins General Mills Honey Nut Clusters General Mills Basic 4 1 2 C skim milk 45 3 4 C orange juice 82 Noncaloric beverage Shake choice of one shake Place ingredients in blender Blend until smooth Banana Orange Shake 1 large banana 8 3 4 inches long 100 1 2 C orange juice 55 1 2 C skim milk 45 2 wheat germ 66 1 t safflower oil 4
17. cooking is required All you have to do is read the menus select your food choices and follow the directions It s as simple as that If you find that you wish to vary from the outline menu items try to stay with in the 60 20 20 ratio of carbohydrates proteins and fats Carbohydrates Protein Calories 60 20 57 Owner s Manual THE EATING PLAN Quantities needed for listed items will depend on your specific selections Review your choices and adjust the shopping list accordingly It may be helpful for you to photocopy this list each week before doing your shopping Staples Orange juice Skim milk Whole wheat bread Promise Ultra Vegetable Oil Spread Italian fat free dressing Dijon mustard Safflower oil Noncaloric beverages tea decaffeinated coffee diet soft drinks water Yogurt light nonfat Cream cheese light Cheese fat free Low fat frozen yogurt Carnation Instant Breakfast packets Champion UltraMet Packets Bagels Sarah Lee frozen Cereals 1 507 429 serving equals approx 165 calories Kellogg s Low Fat Granola w o raisins General Mills Honey Nut Clusters General Mills Basic 4 Wheat germ Malted milk powder Popcorn microwave light Meat Poultry amp Fish Chicken thin sliced Turkey thin sliced Tuna canned in water Sirloin steak lean 58 Bananas large 8 3 4 inches 22 cm long Apples 3 inch 76
18. fitness program it is only appropriate that you develop all three components in order to achieve balanced overall fitness Let s take a look at all three components Cardiovascular Fitness Training the heart and lungs to be stronger and deliver more oxygen throughout your body with less effort It can help reduce the risk of heart disease and help you manage your weight It is the cornerstone of fitness and can be achieved in many ways such as walking or running on the treadmill or outdoors climbing stairs cycling using a StairMaster stepper or swimming in the pool or ocean For many years it was suggested that moderate level cardiovascular activity activities that make you sweat and breathe and a moderate pace should be done three to four days a week for 15 45 minutes at a time It is now recommended that you attempt to do some cardiovascular activity EVERY day if possible The good news is that the cardiovascular activity does not need to be moderately intensive everyday nor does it need to be sustained for 15 45 minutes at a time So while itis ideal to challenge your heart and lungs by doing something like a strong power walk every other day for 15 45 minutes it is more important to make sure you do at least a little bit of cardiovascular activity every day even if you don t do it for very long or very intensely For example you might try using a Schwinn Fitness exercise bicycle for a scheduled moderate level workout
19. in a deterioration of the motor pattern or skill The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements as described in this manual Then practice the skill associated with your sport learning to apply this newly achieved power Body Composition is the ratio of fat weight fat to lean weight muscles bones and tissue As you age the ratio shifts The fat weight increases and the lean weight decreases Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories Performing these two forms of exercise either at different times or together will create the greatest changes in body fat weight Balanced Strength and alignment are the result of equal strength developed in all parts of the body It comes into play in your standing and sitting posture and in your ability to perform just about any activity safely and effectively An over development of the back will round the shoulders weak or stretched abdominals can cause lower back pain You want a balance of muscle strength in front and back In addition you need a balance of strength between your middle lower and upper body Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen It is a cooper
20. merchandise returned to our facilities without a valid and current Return Merchandise Authorization RMA number issued by Nautilus Failure to properly mark packages with a valid RMA number or allowing an RMA number to expire will cause Nautilus Inc to consider a return unauthorized Any merchandise returned without a RMA number will not be subject to a refund or credit and Nautilus will discard the product The customer assumes all shipping and handling charges for any unauthorized return 66 Owner s Manual Contacts UNITED STATES INTERNATIONAL TECHNICAL CUSTOMER SERVICE Tel 800 NAUTILUS 800 628 8458 Fax 877 686 6466 E mail Bowflex nautilus com CORPORATE HEADQUARTERS Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver Washington USA 98683 Phone 800 NAUTILUS 800 628 8458 Serial Number Date of Purchase 67 INTER Rue Jean Prouv 1 ATIONAL CUSTOMER SERVICE autilus International S A 762 Givisiez Switzerland Tel 441 26 460 77 77 Fax 41 26 460 77 70 E mail technics nautilus com GERMANY and AUSTRIA autilus International GmbH Albin K bis Str 4 51147 K ln Tel 49 02203 2020 0 ITALY Fax 49 02203 2020 45 45 autilus Italy S r l Via della Mer canzia 103 40050 Funo di Argelato Bologna Tel 39 051 664 6201 Fax 39 051 664 7461 SWITZERLAND UNIT CHINA autilus Switzerland SA Rue Jean Prouv 6 CH 1762 Givisiez
21. 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 T Keep the cables and Power Rod units bound with the rod binding strap when not in operation 8 Owner s Manual Features and Use The Workout Bench Your Bowflex home gym has a number of seat and bench positions Flat bench forward Flat bench back 45 incline and Free Sliding Seat Extension To adjust the seat pull out the Seat Slider Knob then slide the seat to one of the three locking holes on the Seat Rail Release the 45 Incline to secure the seat Make sure seat is locked prior to use A Do not make any adjustments to the seat while sitting on it Do not stand on the seat Removing the Bench The Bench easily attaches and releases from the Seat To attach the Bench insert the half hinge on the end of the Bench into the half hinge on the seat To remove the Bench lift up on the long portion of the seat and pull it away from seat rail Flat Bench The Flat bench position is used for most of the exercises You may lock the
22. quickly from exercise to exercise taking only as much rest between sets as it takes to set up the next exercise less than 20 seconds One circuit equals one set of each exercise Initially start with completing one round of Circuit 1 Then add an additional round of the same circuit Once you reach three rounds of Circuit 1 add one round of Circuit 2 Add additional rounds of Circuit 2 as your fitness level increases Repeat the process with Circuit 3 Do not let your heart rate exceed 220 minus your resting heart rate Perform each rep of each exercise slowly Count three seconds up and three seconds down Days1 amp 3 Body Part Exercise Reps Days2 amp 4 Body Part Exercise Reps Days5 amp 7 Body Part Exercise 17 Owner s Manual Workouts True Aerobic Circuit Training Frequency 2 3 times per week Time 20 60 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick challenging routine By returning to an aerobic exercise between each set you are increasing your aerobic capacity endurance and burning fat as energy The idea is to move quickly from exercise to exercise taking only as much rest between sets as it takes to set up the next exercise less than 20 seconds One circuit equals one set of each exercise Initially start with completing one round of Circuit 1 Then add an additional round of the same circuit Once you reach three rounds of
23. resistance rods Success Tips Keep your knees bent and your feet flat on the floor Do not bend your torso forward Keep your chest lifted and maintain spinal alignment Release your shoulder blades at the top of each rep Initiate each new rep by depressing your shoulder blades 25 Owner s Manual Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Lower Trapezius Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your knees bent and your feet flat on the floor Keep your spine aligned abs tight and a slight arch in your lower back Keep your lats tightened through this exercise Release your shoulder blades at the top of each rep Initiate each new rep by depressing your shoulder blades Arm Exercises Standing Wrist Curl Muscles Worked Biceps Forearms Machine Set Up Remove the bench Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your chest lifted trunk muscles tight and a very slight arch in your lower back Move slowly keeping tension in the front of your forearms at all times Keep your knees slightly bent and your feet flat on the floor Do not increase or decrease the bend in your elbow during this exercise Keep all motion in the wrist Do not
24. wish to send in your results to Nautilus Inc please send to Bowflex Results Nautilus Inc World Headquarters 16400 S E Nautilus Drive Vancouver WA 98683 Or you may fax this sheet to Bowflex Results at 1 360 694 7755 Please include your name address and phone number Submissions may be selected for use in promotional marketing materials 54 Owner s Manual THE WORKOUTS GUIDELINES Week 1 amp 2 All exercises should be practiced with one set of 8 to 12 repetitions The style of performance is very important The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative Keep the motion slow and smooth When 12 repetitions are accomplished increase the resistance by approximately 5 percent Keep the time between exercises to a minimum no longer than 60 seconds No workout should take more than 30 minutes to complete Perform each workout three days a week GUIDELINES Week 3 amp 4 All exercises should be practiced with one set of 8 to 12 repetitions The style of performance is very important The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative Keep the motion slow and smooth When 12 repetitions are accomplished increase the resistance by approximately 5 percent Keep the time between exercises to a minimum no longer than 45 seconds No workout should take more than 30 minutes to complete Perform each workout three d
25. you don t feel motivated to work out one day think of something that is appealing to you that is active and change your workout Try notto let your workout become routine or mundane and always remember that some exercise is better than none at all So if you feel you are not motivated to continue stop your workout early or skip a day It just might be the thing you need to get you excited about your next workout Possibly the most important thing is to keep progressing your exercise program slowly Big increases in time or intensity can set you up for injury and cause you to drop out Unless you are a world class athlete there is no reason to work out at world class levels Remember to give yourself some days off and get proper rest Finally try to anticipate lapses If you are traveling or your schedule is becoming busier and you are fearful you may get off track try planning ahead For example book a hotel that has a workout facility or change up your workout so that you keep your interest high and your boredom low The bottom line is you must be creative and innovative to keep up your fitness program With some imagination and planning it is easy to do Exercise is one of life s joys It energizes you helps you look and feel better and puts you on the road to better health Your home fitness equipment and gym is worth its weight in gold Congratulations on making the choice to get started 44 Owner s Manual SUGGESTED READING
26. your lean body mass and decrease your body fat percentage Please read this section carefully Proper measuring techniques are essential to track your success It is best to have someone measure you Measuring yourself can lead to inaccurate results Women measure Suprailium triceps and thigh Men measure Chest abdomen and thigh Suprailium Stand relaxed Pick up a diagonal skinfold just above the crest of the hip bone on the right side of the waist Stand with right elbow flexed 90 degrees and locate the center of the back of the upper arm midway between the shoulder and the elbow Relax arm at your side Pick up skinfold as pictured Stand relaxed with most of the weight on your left leg Pick up a skinfold in the vertical plane on the front side of the right thigh midway between the hip and knee joints Using calipers when measuring skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle Take the caliper in your other hand and open the jaws Clamp the jaws over the pinched skin and fat The jaws exert constant tension at the point of contact with the skin The thickness of the double layer of skin and fat can then be read directly from the caliper which is marked in millimeters Stand relaxed Pick up a diagonal skinfold over the right pectoralis muscle midway
27. 2 2 ice cubes optional or Chocolate or Vanilla Shake 1 packet Carnation Instant Breakfast Champion UltraMet or another diet shake powder that contains the appropriate calories 100 1 C skim milk 90 1 2 large banana 8 3 4 inches long 50 1 t safflower oil 42 1 t Carnation Malted Milk powder 20 2 ice cubes optional Lunch 300 calories Choice of sandwich soup or salad Sandwic 2 slices whole wheat bread 140 2 t Promise Ultra Vegetable Oil Spread 24 2 07 white meat about 8 thin slices chicken or turkey 80 1 oz fat free cheese 1 1 2 slices 50 Opt Add to bread 1 t Dijon mustard 0 Noncaloric beverage Soup choice of one soup Healthy Choice Hearty Chicken 15 07 can 260 or Campbell s Healthy Request Hearty Vegetable Beef 16 07 can 260 1 2 slice whole wheat bread 35 Noncaloric beverage Chef Salad 2 C lettuce chopped 20 2 0z white meat chicken or turkey 80 2 oz fat free cheese 100 4 slices tomato chopped 28 1 T Italian fat free dressing 6 1 slice whole wheat bread 70 Noncaloric beverage Mid Afternoon Snack Men 200 calories for Weeks 182 150 calories for Weeks 3 amp 4 100 calories for Weeks 5 amp 6 Women 150 calories for Weeks 182 100 calories for Weeks 3 amp 4 50 calories for Weeks 5 amp 6 Choose calories from 1 large banana 8 3 4 inches long 100 1 apple 3 inch diameter 100 1 2 ca
28. A proven 3 step method of stretching For optimal mobility and strength Jay Blahnik The Complete Home Fitness Handbook Full Body Flexibility by Edmund Burke by Jay Blahnik Human Kinetics Human Kinetics A Reference for the Rest of Us Building Strength and Stamina Cross Training for Dummies by Wayne Wescott PhD by Tony Ryan and Martica Heaner Human Kinetics For Dummies 45 Owner s Manual WORKOUT LOG Total Total Total Date Time Time Calories Calories Distance Distance 46 Owner s Manual NAUTILUS INSTITUTE FAST FAT LOSS NOW THE BOWFLEX BODY LEANNESS PROGRAM BY DR ELLINGTON DARDEN a n ls 5 ERES 47 Owner s Manual THE BOWFLEX BODY LEANNESS PROGRAM This program is scientifically designed for maximal fat loss over a period of six weeks It is important that you practice every aspect of the plan to achieve optimum results The program separates into three two week stages During each stage you will exercise control the number and quality of calories you consume and drink plenty of ice cold water Before starting the exercise routine you must be familiar with your Bowflex home gym You should experiment with finding the proper amount of resistance to use on each exercise You should be able to perform 8 repetitions but not more than 12 repetitions for each exercise It is essential that you learn how to perform each movement before trying a complete circ
29. BOWFLEX Classic Home Gym EA Owner s Manual J Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute Pmaumus brand of NAUTILUS 003 3211 120108A Table of Contents Decline Bench Press Incline Bench Press Seated Shoulder Press Front Shoulder Raise Scapular Retraction Crossover Seated Rear Deltiod Rows 23 Specifications sss 2 Important Safety Instructions 3 Safety Warning Labels Features and Use Seated Low Back Extension 24 Narrow Pulldowns 24 Stiff Arm Pulldowns 525 Seated Lat Rows i525 Reverse Grip Pulldown 26 When You Are Not Using Your 8 Standing Wrist Curl 26 The Workout Bench Triceps Pushdown D 2227 Lying Triceps Extension 2227 Maintenance and Care of Your Storing Your Home Gym Standing Biceps Curl Trunk Rotation is Seated Resisted Abdominal Crunch 29 Accessories and Equipment annaa Leg Press wn 29 Define Your Goals Leg Extension 30 Design Your Program Seated Calf Raise 30 Twenty Minute Better Workout
30. ase of repetitions resistance and exercise period Working Out A good pre workout mental routine is to sit and relax so that you can focus on what you are about to do and think about achieving your end goal 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 Owner s Manual Workouts 20 Minute Better Body Workout Frequency 3 days per week M W F Time 20 minutes Start by performing one set of each exercise Warm up with a light resistance that you can perform easily for 5 10 reps without fatigue Focus on
31. ative movement of opposite muscle groups When a muscle contracts its opposite muscle group must relax for the action to occur Increased flexibility means an increased range of motion made possibly by this simultaneous contracting and relaxing Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs that are included in this manual Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time It comes into play when you jog a mile or ride a bike It is a critical component of overall fitness and health Owner s Manual 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 set
32. ay Week 3 drink five 32 0z bottles 4 6 1 of ice cold water per day Week 4 drink five and a half 32 02 bottles 5 2 1 of ice cold water per day Week 5 drink six 32 02 bottles 5 7 1 of ice cold water per day Week 6 drink six and a half 32 2 bottles 6 2 1 of ice cold water per day Don t be surprised if you have to make more than a dozen trips to the restroom especially during the first week of the program Remember your body is an adaptive system and it will soon accommodate the increased water consumption Note Although it is doubtful that you could ever drink too much water a few ailments can be negatively affected by large amounts of fluid For example anyone with a kidney disorder or anyone who takes diuretics should consult a physician before going on the recommended water drinking schedule If you have any doubts about the recommendations play it safe and check with your doctor 56 Owner s Manual f THE EATING PLAN The menus in the Bowflex eating plan are designed for maximum fat loss effectiveness and nutritional value For best results follow them exactly N Every attempt has been made to utilize current popular brand names and accurate calorie counts which are listed in the menus But be f as you probably realize the products are sometimes changed or W m discontinued If a listed item is not available in your area you ll need to substitute a similar product Become an informed label reader
33. ays a week GUIDELINES Week 5 amp 6 All exercises should be practiced with one set of 8 to 12 repetitions The style of performance is very important The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative Keep the motion slow and smooth When 12 repetitions are accomplished increase the resistance by approximately 5 percent Keep the time between exercises to a minimum no longer than 30 seconds No workout should take more than 30 minutes to complete Perform each workout three days a week The Upright Row exercise was used in Dr Darden s original study Although many people have used this exercise for years recent information in the Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the shoulder joint We suggest you substitute Rear Deltoid Rows for the Upright Row exercise 55 Owner s Manual Week 1 amp 2 Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Seated Abdominal Crunch Week 3 amp 4 Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Rear Deltoid Rows Seated Triceps Extension Seated Abdominal Crunch Week 5 amp 6 Exercise Leg Curl Leg Extension Leg Press Bench Press Lying Biceps Curl Lying Shoulder Pullover Reverse Fly Rear Deltoid Rows Seated Trice
34. backs 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 incre
35. bench into a Back closest to Power Rod unit or Forward furthest from Power Rod unit position to accommodate height reach needs 45 Incline Bench Start with a flat bench following the above instructions to release and move the seat and bench Lift the bench while you slide the seat toward the Power Rod unit until the bench back rests against the Lat Tower Free Sliding Seat Remove the Bench pull out the Seat Slider Knob twist it a half turn and release it to put the Seat in a free sliding position for Calf Raise or Leg Press exercises Maintenance and Care of Your Bowflex Home Gym Inspect your machine for any worn or loose components prior to use Tighten or replace any worn or loose components prior to use Pay close attention to cables or belts and their connections Inspect all warning notices for legibility The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired It is the sole responsibility of the owner to ensure that regular maintenance is performed Worn or damaged components should be replaced immediately or the equipment removed from service until the repair is made Only manufacturer supplied components should be used to maintain repair the equipment Clean the bench with a non abrasive household cleaner after each use Do not use automotive cleaner which can make the bench too slick 9 Owner s Manual Features and
36. between the armpit and the nipple Stand relaxed Pick up a vertical skinfold on the right side of the navel Women Men Suprailium Chest Triceps Abdomen Thigh Thigh TOTAL TOTAL Use these figures on the following chart to determine your body fat percentage and enter the number on the line below Starting body fat percentage 51 Owner s Manual 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 Female Male o 60 5 559 E 50 3 3 45 7 o o4 o 352 E 2 o E 35 252 2 203 152 3 Percent Body Fat Baun W D Baun M R and Raven PB nomogram for the estimate of percent body fat from generalized equations Research Quarterly for Exercise and Sport 52 380 384 1981 52 Owner s Manual CALCULATING LEAN BODY MASS Now that you know your body fat percentage you can calculate your lean body percentage This will eventually show you how many pounds of muscle were added to your body after completing the program For Example Before the program Joe weighs 200 pounds 90 7 kg and measures 30 fa
37. bout my experience Since 1965 l ve trained more than 10 000 overfat individuals After many years of pushing coaxing and listening to these trainees certain traits became evident to me People are not lazy by choice They are forced into it by the confusion that surrounds the abundance of fitness information that is available If these individuals are given simple decisive instructions they will train very intensely People if they are provided with specific menus will drastically alter their eating habits e Most of these people however will do neither of these challenging things for more than a week unless they quickly see and feel changes in their body The Bowflex Body Leanness Program emerged from these findings If you want to get the best possible results from this program you must be willing to exercise very intensely on the Bowflex machine and adhere to a strict eating plan In return you ll get my guarantee that if you follow the program exactly as directed you ll observe the pounds and inches disappear on almost a weekly basis Now it s your turn to get excited and get started Sincerely lhod Dr Ellington Darden 49 Owner s Manual MEASUREMENTS If you would like to measure your personal before and after results there are several steps you need to take It is important that you accurately perform each task then at the end of the six week program repeat the process in the same manner B
38. ch based initiative of Nautilus Inc that provides the motivation and education to help more people embrace lifelong health and fitness patterns The suggestions and recommendations in this guide represent the fundamental beliefs of the Nautilus Institute and we hope you are able to begin or improve upon a lifetime of high quality fitness and health Start Smart Stay Smart Do it For Life p Jay Blahnik Jay Blahnik an advisory board member at the Nautilus Institute is recognized as one of the premier fitness instructors trainers and educators in the world today He has taught sold out exercise classes and seminars in over 30 countries across the globe and is known for his results oriented simplified training approach Jay was chosen as one of the Top 5 Instructors in the world by Shape magazine and Men s Health listed him as having one of the Top 10 workouts of all time He was also selected as the International Instructor of the Year by IDEA and Can Fit Pro the two largest associations of fitness professionals in the world He has appeared in over 25 award winning videos and developed some of the most successful health club exercise programs in history He has been the fitness expert in hundreds of magazines newspapers and on television and consults for some of the biggest exercise sports and fitness companies in the world Jay is also one of the fitness experts for MSNBC com and his recent book entitled Full Body Flexibility
39. ction 2 Seated Hip Adduction 3 Seated Straight Leg Calf Raise 4 Chest Fly 5 Incline Bench Press 6 Shoulder Pullover 7 Shoulder Shrug 8 Standing Biceps Curl 9 Seated Wrist Curl 10 Seated Wrist Extension Maintenance Routine 2 1 Leg Curl 2 Leg Extension 3 Standing Lateral Shoulder Raise 4 Seated Shoulder Press 5 Rear Deltoid Row 6 Decline Press 7 Reverse Curl 8 Seated Triceps Extension 9 Low Back Extension 10 Abdominal Crunch Look in your Bowflex Owner s Manual for descriptions of the new exercises Be consistent with your Bowflex home gym exercising healthy eating and superhydrating and your accomplishments may well exceed your goals Owner s Manual WORKOUT LOG EXERCISE DATE DATE DATE DATE DATE DATE CARR Bench Press wm me J J FT peux uq p sedo s me pec usc xc cec ur 0 gpl _ 65 Owner s Manual 100 Satisfaction Guarantee We want you to know that your Power Rod Home Gym machine is a superior product Your satisfac tion is guaranteed If for any reason you are not 100 satisfied with your Power Rod Home Gym machine please follow the instructions below to return your merchandise and receive a refund of the purchase price less shipping and handling This Power Rod Home Gym Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus Inc This guarantee does not apply to sales ma
40. d with hand grips looped onto forearm Release your shoulder blades at the top of each rep Initiate each new rep by depressing your shoulder blades Narrow Pulldowns Muscles Worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Machine Set Up Adjust to Flat Bench Forward position Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your knees bent and your feet flat on the floor Keep your spine aligned abs tight and a slight arch in your lower back Keep your lats tightened throughout the exercise Release your shoulder blades at the top of each rep Initiate each new rep by depressing your shoulder blades 24 Owner s Manual Exercises Back Exercises Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Machine Set Up Adjust to Flat Bench Forward position Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your knees slightly bent and your feet flat on the floor Keep your spine aligned abs tight and a slight arch in your lower back Seated Lat Rows Shoulder Extension elbow flexion Muscles Worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod
41. de by dealers or distributors 1 Call a Power Rod Home Gym Representative at 1 800 NAUTILUS 1 800 628 8458 for a Return Authorization Number RMA RMA will be granted if a The Bowflex Power Rod Home Gym exercise machine was purchased directly from Nautilus Inc b request to return the product is within 6 weeks of the delivery date of your merchandise 2 If an RMA 1 granted the following instructions will prevent delays in the processing of your refund a merchandise must be returned to the address given to you at the time of the Return Authorization Call b All returned merchandise must be properly packaged in good condition preferably in the original boxes c The exterior of the boxes should be marked clearly with Return Authorization Number Your Name Your Address Your Phone Number d Additionally a piece of paper with your name address and phone number or copies of your original invoice should be placed in each box of merchandise e Your RMA number is time sensitive Your shipment must be post marked within two weeks from the date the Power Rod Home Gym Representative issued the Return Authorization Number NOTE You are responsible for return shipping and for any damage or loss to merchandise that occur during return shipment Nautilus recommends that you obtain tracking numbers and insure your shipment Unauthorized Returns Nautilus Inc defines an unauthorized return as any
42. deal 60 20 20 ratio for carbohydrates proteins and fats Eat smaller meals more frequently You ve been limiting your five meals per day to 300 calories if you re a woman or 500 calories if you re a man You may now up the calories by 100 What happens if during a single meal you eat more than 400 calories if you re a woman or 600 calories if you re a man Don t panic Simply understand that you will sometimes backslide Learn to anticipate these urges and take corrective action Drink at least 1 gallon 3 8 1 of cold water each day You should realize by now the benefits of consuming plenty of water each day Make your water bottle a permanent part of your lifestyle Train on your Bowflex home gym at least twice a week There are two primary differences between maintenance and strength building routines First for maintenance you do not have to increase the resistance each week or so If you can do 100 pounds for 12 repetitions on the leg extension then keep it on 100 pounds and do not go up to 105 pounds You can maintain the 100 pound level much easier that you can increase it Second you do not need to train three times a week You can maintain your strength at twice a week Add variety to your Bowflex routines Now is the time to introduce more variety to your routines by adding some new exercises while removing some old ones Following are two sample routines 64 Maintenance Routine 1 1 Seated Hip Abdu
43. der 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 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 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 62 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 e 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 b
44. e Keep third parties out of this space when machine is in use e Do not over exert yourself during exercise Operate the machine in the manner described in this manual Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance Use only the weight resistance that came with your gym Correctly engage the Selector Hook to the Rod End Correctly adjust and safely engage all Positional Adjustment Devices Make sure that the Adjustment Devices do not hit the user Keep clear of Power Rod movement path during operation Keep any bystanders clear of machine and Power Rod movement path during operation 3 Owner s Manual Important Safety Instructions Safety Warning Labels and Serial Number Locate and read all safety warnings before operation Replace any warning label if it is damaged illegible or missing For replacement labels call a Nautilus Representative Refer to the Contacts page at the back of this manual Type Description 1 CAUTION Before each use check all snap hooks cables and pulleys for wear and proper function Tighten all fasteners as necessary MISE EN GARDE Avant chaque utilisation v rifiez le fonctionnement de tous les mousquetons cables et poulies Serrez bien toutes les fixations au besoin VORSICHT Uberpriifen Sie alle Karabinerhaken Kabel und Rollen vor jeder Benutzung auf Abnutzungserscheinungen und Fehlfunktionen Ziehen Sie alle Befestigungs
45. ed when a localized muscle is worked both positively concentric and negatively eccentric at a resistance great enough so you can perform only five to eight repetitions of the exercise before the muscle fails Each set of repetitions is followed by a rest interval that typically runs three times longer than the set Later between exercise sessions the muscle overcompensates for the stress and usually increases in both strength and size Muscle Endurance is the ability to perform repeated contractions It comes into play when you cross country ski or work on your feet all day Endurance training addresses the slow twitch endurance muscle fibers which depend on oxygen for energy To develop muscle endurance use low resistance and high repetitions about 15 20 repetitions in each set three sets to each exercise working the muscle only to fatigue Muscle Power is the combination of strength and speed of the muscular contraction This is often misinterpreted as a being directly associated with certain skill or sport and or b meaning that you must move fast Load is actually a more important factor than speed when attempting to improve power When training to achieve muscular power pick a resistance that fatigues you in the 3 5 repetition range When performing these reps it is more important to think of contracting the muscles faster rather than attempting to move faster Performing sport simulation exercises usually results
46. elemente ordnungsgem an PRECAUCI N Antes de cada uso revise todos los cierres a presi n cables y poleas para asegurarse de que no est n desgastados y que funcionan correctamente Apriete todos los sujetadores seg n sea necesario 4 Owner s Manual Important Safety Instructions Type Description WARNING The Maximum User Weight for this machine is 300 pounds 136 KG This machine is for Home use only WARNUNG Das Maximale Belastungsgewicht fiir diese Maschine betragt 136 kg Dieses Ger t ist nur f r die nutzung im Heimbereich fregegeben e 8 Lr AVERTISSEMENT Le poids maximum de l utilisateur pour cette machine est de 136 kg 300 liveres Cet quipement est destin un usage priv uniquement ADVERTENCIA El peso m ximo para el usario de esta M quina es de 136 kg 300 libras Este equipamiento s lo se puede utilizar en el hogar WARNING Misuse or abuse of this equipment may lead to serious injury Keep children away and supervise teenagers using equipment Obtain read and understand the owner s manual provided with this fitness equipment prior to use Replace this or any other warning label if damaged illegible or missing 4 CAUTION MISE EN GARDE VORSICHT PRECAUCI N At all times stay out of the paths of moving rods Restez toujours l cart des tiges mobiles Halten Sie stets Abstand zu beweglichen Stangen En todo momento mant ngase alejado del trayecto de las bar
47. ement instantly at any point in the rep Count two seconds up and four seconds down and work to fatigue during each set Day 1 Body Part Exercise Sets Reps Decline Bench Press 24 Shoulders Seated Shoulder Press 24 58 Crossover Seated Rear Deltoid Row 24 Front Shoulder Raise 24 Day 2 Body Part Exercise Back Seated Lat Row Narrow Pulldowns Arms Standing Biceps Curl Standing Wrist Curl Triceps Pushdown Lying Triceps Extension 5 8 Day 3 Body Part Exercise uli 19 Owner s Manual Exercises Keep your body weight centered on the machine seat or base frame platform while exercising When using the machine for standing leg exercises always hold the Lat Tower of the machine for stability All exercises in this manual are based on the calibrated resistance and capacity levels of this machine Only exercises included in this manual or in written materials authorized and supplied by Bowflex are recommended for operation with this machine Chest Exercises Bench Press Shoulder Horizontal Adduction and elbow extension Muscles Worked Pectoralis Major Deltoids Triceps Machine Set Up Adjust the bench to a 45 incline Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Maintain 90 angle between your upper arms and your torso throughout the motion Keep your chest muscles tight Limit and control your range of motio
48. es and causes them to break under the slightest pressure When this happens blood escapes and a bruise occurs Estrogen is broken down in the liver and so is fat When you are dieting your liver breaks down the fat leaving a lot more estrogen in the bloodstream It may be helpful to supplement your diet with a little extra vitamin C each day to help toughen the walls of the capillaries I m a 40 year old woman with a teenage son and daughter My husband and both want to lose 10 pounds 4 5 kg and the children would also like to lose some weight Can put the whole family on the program Owner s Manual Q amp 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 I m afraid that might get large unfeminine muscles from some of the Bowflex exercises you recommend in this course What can 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 Un
49. et Understand Caloric Balance How many calories you intake and how many calories you burn off will determine whether you will gain or lose weight day to day It is impossible to achieve weight loss without some sort of caloric deficit that can be obtained through cutting calories or burning off more than you take in The wisest approach is to do a little of both cutting calories and exercising It is the only proven long term weight management program that is successful You should ensure that you are consuming at least 1 200 calories per day total A total weight loss of no more than two pounds per week is recommended for long term weight management Eat a Variety of Foods Regardless of your eating plan you should be sure to include a variety of foods in your diet maximizing your intake of fruits and vegetables whenever possible Colorful meals and snacks that are divided amongst the four food groups will ensure that you obtain the nutrients needed for your body to function at optimal levels Any diet that focuses on just one food group source or processed foods can be unhealthy in the long run and should be avoided Don t focus too much on any particular meal or snack but rather on your overall intake of a variety of different foods during any given day Drink Water Our bodies are made up of over 70 percent water and most of us don t drink enough Carry water with you everywhere you go and drink as often as you can This helps the
50. etter 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 approximately 50 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 Owner s Manual Your partner should not be your spouse brother sister or other family member You do not want normal interpersonal problems to interfere with the training Why won t you allow me to do aerobic dancing on my off days to speed up the loss of body fat A Because doing so doesn t speed up fat loss Aerobic dancing and other activities such as running swimming cycling stair stepping and racquetball do not contribute significantly to the fat loss process In fact when added to proper strength training they can actually retard the reduction of fat Fat loss is retarded in two ways Too much repetitive activity prevents maximum muscle building by using up you
51. for 20 30 minutes on Monday Wednesday Friday and Sunday see the intensity monitoring section for further details on how hard to work out On the other days you might try going for a leisurely stroll 10 minutes in the morning and in the evening or whenever you can fit it in Whatever you do just make sure you get your body moving and your heart and lungs pumping for some period of time every day 38 Owner s Manual Muscular strength Training your muscles to remain strong using resistance such as dumbbells elastic tubing or your body weight In the past decade we have learned that building or maintaining muscular strength is extremely important for a balanced fitness program And it is especially important as we get older We have learned through a variety of studies that those individuals who just train aerobically without strength training do maintain their cardiovascular endurance over the years but they generally lose lean muscle mass as they get older However those individuals who combine strength training and cardiovascular training can maintain their lean body mass as they get older What this means is that if you just do cardiovascular activity your body will naturally lose muscle mass as you get older and that means that you will actually get fatter as you age unless you incorporate strength training We have also learned that consistent strength training helps maintain bone and muscle mass For women s
52. he complete Owner s Manual Keep Owner s Manual for future reference Read and understand all warnings on this machine If at any time the Warning stickers become loose unreadable or dislodged contact Nautilus Customer Service for replacement stickers Keep children away from this machine Monitor them closely when near the machine Parts that move and appear dangerous to adults can appear safe to children 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 Before each use examine this machine for loose parts or signs of wear Monitor all cables pulleys and their connections Contact Nautilus Customer Service for repair information e Maximum user weight limit 300 Ib 136 kg Do not use if you are over this weight This machine is for home use only Do not wear loose clothing or jewelry This machine contains moving parts Always wear rubber soled athletic shoes when you use this machine Do not use the machine with bare feet or only wearing socks Set up and operate this machine on a solid level horizontal surface Do not operate this machine outdoors or in moist or wet locations Keep at least 36 0 9m on each side of the machine clear This is the recommended safe distance for access and passage around and emergency dismounts from the machin
53. ing habits Work each muscle group to fatigue before moving on to the next exercise Do not neglect any muscle group If needed include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look Rest 30 60 seconds between each set and exercise Focus on proper form Tighten the muscle before you move squeeze the muscle as you move cramp the muscle at the point of full contraction and resist the movement as you lower the weight Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Days1 amp 3 Body Part Exercise Chest Bench Press Incline Bench Press Shoulders Seated Shoulder Press 8 12 Crossover Rear Delt Row 2 4 8 12 Front Shoulder Raise 2 4 Scapular Retraction R gt 90 n gt L gt gt ao Days2 amp 4 Body Part Exercise Sets Reps ee a Days5 amp 7 Body Part Exercise Sets Reps CO ROP MR JT MR Crunch 16 Owner s Manual Workouts Circuit Training Anaerobic Cardiovascular Frequency 3 days on 1 day off Day 6 Time 20 45 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick challenging routine The idea is to move
54. ion of 16 96 pounds 7 69 kg Best of all these dramatic results were achieved not in six months but in only six weeks That s right just six short weeks You can accomplish similar results in six weeks when you follow my fitness and nutrition program Bowflex home gyms were a significant part of my research results The exercises in my program performed on a Bowflex machine 18 workouts 3 per week allowed the participants to build muscle which accelerated their metabolisms and produced faster and greater fat losses The plan worked so well that it became know as The Bowflex Body Leanness Program Obtaining leanness means to strip away the fat from under the skin as well as at deeper levels Leanness also implies a pleasing shape and tone to the skeletal muscles You might say leanness is the opposite of fatness The people involved in my research certainly got rid of their excessive fatness in record time All the guidelines that were applied to my research including simple exercise instructions and specific menus to use have been organized in the booklet you are now holding in your hands It s the next best thing to actually going through one of my research projects In fact it s probably better since nothing is experimental All of the fine points have been tried tested and proven effective If you are overfat and if you are interested in doing this program there are several things you need to understand a
55. ip 1 5 8 gallons 6 2 1 of ice cold water each day Continue your Bowflex exercise routine at the highest level Perform the same 10 exercises three times per week Try to get as strong as you can in each exercise while always focusing on the 4 second count in both lifting and lowering I m pleased that lost the fat wanted to lose What do do to maintain my new body weight A Once you ve lost your excessive fat your next task is to maintain that status Here are the adjustments you need to make to your current practices Adhere to a carbohydrate rich moderate calorie eating plan Instead of eating from 1000 to 1500 calories a day you ll be consuming from 1600 to 2400 calories per day Maybe you can eat even more after your new body weight has stabilized Trial and error experimentation is a must Women should start with 1600 calories and men with 2000 calories per day Note what happens after a week If your body weight keeps going down raise the calories by 100 or 200 depending on how much weight you lost during the last week Soon you should reach a level where your body weight stabilizes That level is your daily calorie requirement Naturally you ll be able to consume other foods than those listed in the Bowflex eating plan By then however you should know the value of being a smart shopper Owner s Manual Q amp A and a wise eater Read labels Compare nutritional information Be conscious of the i
56. m you can encourage motivate and challenge each other Make fitness a part of your schedule Include it in your daily planner just as you would any other appointment Plan ahead for the week so that you can be sure to fit it in Even if you are pressed for time one day a little exercise is better than none at all Do what you can to fit it in even if you have less time than you hoped for Use Positive Affirmations Affirmations will help you program your subconscious to accept new beliefs Saying to yourself a couple of times a day I am living a healthier lifestyle by exercising several times per week at home help you stay on track Set Goals Setting goals can be helpful in keeping you motivated but remember to keep them realistic Short term and long term goals can make this easier How many days do you want to exercise this week How many workouts would you like to have done by the end of the year 37 Owner s Manual COMPONENTS OF FITNESS Over the past 25 years many people have focused on walking running cycling swimming and other types of aerobic activity as their only means of exercise However we have learned that two other components of fitness are just as important These other two components are muscle strength and flexibility So in addition to having a strong heart and lungs we also need to be able to pick up a full bag of groceries and tie our shoes without having to sit down When developing your home
57. mise Ultra Veg Oil Spread 24 120 ml skim milk 45 Late Night Snack Men 200 calories for 182 150 calories for Weeks 384 100 calories for Weeks 5 amp 6 Women 150 calories for Weeks 182 100 calories for Weeks 384 50 calories for Weeks 586 Choose calories from afternoon snack selections plus the following 120 ml low fat frozen yogurt 100 240 ml light microwave popcorn 100 Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found Q often get headaches when eat only 1000 calories a day What should do A Your headaches may be caused by going longer than three hours between meals or snacks Try spacing your meals and snacks where there are fewer hours between them Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days If this is the case with you you might want to ease off the coffee more gradually don t like red meat notice that the Lean Cuisine Lasagna with Meat Sauce contains beef What can substitute for it A Lean Cuisine has many other frozen dinners that you may substitute for Lasagna with Meat Sauce Try to find one that contains the same calories with approximately 15 to 20 percent of the calories coming from fat Some of the Lean Cuisine dinners actually have too little fat for my nutritional requirements
58. n Keep your knees bent feet flat on the floor head back against the bench Keep your shoulder blades pinched together and maintain good spinal alignment 20 Owner s Manual Exercises Chest Exercises Decline Bench Press Shoulder Horizontal Adduction and elbow extension Muscles Worked Pectoralis Major Deltoids Triceps Machine Set Up Adjust the bench to a 45 incline Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Maintain a 90 angle between your upper arms and torso at the start of the motion and slightly less than 90 atthe finish Keep your knees bent feet flat on the floor head back against the bench Do not let your elbows travel behind your shoulders Keep your shoulder blades pinched together and maintain good spinal alignment Incline Bench Press Shoulder Horizontal Adduction and elbow extension Muscles Worked Pectoralis Major Deltoids Triceps Machine Set Up Adjust the bench to a 45 incline Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Maintain a 90 angle between your upper arms and torso atthe start of the motion and slightly less than 90 at the finish Keep your knees bent feet flat on the floor head back against the bench Do not let your elbows travel behind your shoulders Keep your shoulder blades pinched togethe
59. nd a very slight arch in your lower back Keep your knees slightly bent and your feet flat on the floor Keep your elbows at your sides and your wrists straight Abdominal Exercises Trunk Rotation Muscles Worked Rectus Abdominus Obliques Serratus Anterior Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your chest lifted shoulders pinched abs tight and a slight arch in your lower back Use only low weight Rods Keep all motion in your torso Move only as far as your muscles let you Do not use momentum to increase your range of motion Failure to perform this exercise correctly could result in injury Use only low resistance rods 28 Owner s Manual Exercises Abdominal Exercises Seated Resisted Abdominal Crunch Spinal Flexion Muscles Worked Rectus Abdominus Obliques Machine Set Up Adjust the bench to a 45 incline Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Do not lift your head or chin Your head should follow the rib motion rather than lead it Maintain normal neck posture Tighten your abs throughout the entire exercise and relax only at the end of each set Move slowly to eliminate momentum Exhale during the upward movement and inhale during the downward movement
60. nt No classes to plan your schedule around or peak times to avoid This is especially convenient if you have children at home It couldn t be easier 36 Owner s Manual STEPS TO GETTING STARTED Now that you have made the commitment to start exercising at home here are some suggestions that may help you stay motivated The First Step Is the Most Difficult Any new habit is difficult to establish at first but it can be done Be patient and plan to start slow and easy Less is more when you are first starting out don t overdo it Get a Physical Exam If you have been inactive for several years or you re new to an exercise program be sure to consult with your doctor before beginning any exercise program Especially if you are over 30 have health problems or have a history of heart disease in your family Plan for Your Home Fitness Center Set aside an area or a room in your house or apartment that is exclusively for fitness and make sure that itis as comfortable as possible so you ll enjoy using it If you like listening to music watching television or looking outside while exercising make sure these things are accessible Remember if you don t enjoy the space you are exercising in you won t be motivated to continue your program Find an exercise buddy Research has shown that starting an exercise program with someone can increase your chances of sticking to it If you have a buddy that is also starting a progra
61. ntaloupe 5 inch diameter 94 5 dried prunes 100 1 oz 2 small 1 2 oz boxes raisins 82 1 C light nonfat flavored yogurt 100 Dinner Men 500 calories Women 300 calories Choice of tuna salad dinner steak dinner or frozen microwave dinner Tuna Salad Dinner In a large bowl mix the following 1 6 07 can chunk light tuna in water 180 1 T Hellmann s Light Reduced Calorie Mayonnaise 50 2 T sweet pickle relish 40 1 4 C whole kernel corn canned no salt added 30 Noncaloric beverage Men add 1 2 C sliced white potatoes canned 45 2 slices whole wheat bread 140 59 Owner s Manual Steak Dinner 3 oz lean sirloin broiled 176 1 2 C sweet peas canned no salt added 60 1 2 C beets canned 35 1 2 C skim milk 45 Noncaloric beverage Men add 2 slices whole wheat bread 140 1 t Promise Ultra Veg Oil Spread 12 1 2 C skim milk 45 Frozen Microwave Dinner Choice of one meal Glazed Chicken Dinner Lean Cuisine 230 2 3 C skim milk 60 Noncaloric beverage Lasagna with Meat Sauce Lean Cuisine 240 1 2 C skim milk 45 Noncaloric beverage Macaroni and Cheese Weight Watchers 260 1 2 C skim milk 45 Noncaloric beverage Broccoli amp Cheddar Cheese Sauce over Baked Potato Lean Cuisine Lunch Express 250 1 2 C skim milk 45 Noncaloric beverage Grilled Turkey Breast Healthy Choice 260 1 2 C skim milk 45 Noncaloric beverage
62. ody Weight Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams Be sure to use the same scale when weighing yourself at the end of the six week program For the most accurate recordings weigh yourself nude in the morning Since the program is divided into three two week segments you may want to weigh yourself at the end of each two week period Understand however that weight loss is not the best way to determine your success Fat loss is the key component To determine the amount of fat you ve lost you ll need to follow the instructions in the next section Enter your starting weight on the Results Summary Sheet page 7 Circumference of Body Parts For an even better idea of the changes that will occur to your body in the next six weeks it is necessary to measure the circumference of certain body parts This will tell you where the fat is shrinking and what areas are toning up Use a plastic tape to measure the following 1 Upper arms hanging and relaxed midway between the shoulder and elbow Js 2 2 5 cm above navel belly relaxed Ls 3 At navel belly relaxed 4 2 5 cm below navel belly relaxed 5 Hips feet together at maximum protrusion of buttocks 6 Thighs high just below the buttocks crease with legs apart and weight distributed equally on both feet Record each measurement on your Results Summary Sheet page7 Optional Picture Taking Pict
63. ogram that works More is not better Any additional exercise other than the amount recommended can and will harm your fat loss Superhydrate your system Drinking plenty of water is essential to the success of this program Drinking the recommended amount of water can seem like a challenge at first Stick with it Carry a large sports bottle or similar item with you throughout the day After several weeks you will find that you actually thirst for more and more water and the amounts recommended are easily reached Superhydration aids fat loss in a number of ways First the kidneys are unable to function without adequate water When they do not work to capacity some of their load is dumped onto the liver This diverts the liver from its primary function which is to metabolize stored fat into usable energy Because it s performing the chores of the water depleted kidneys the liver metabolizes less fat Second overeating can be averted through water intake as water can keep the stomach feeling full and satisfied between meals Third ice cold water requires calories to warm it to core body temperature In fact 1 US gallon of ice cold water 3 8 1 generates 123 calories of heat energy You ll be drinking from 1 to 1 5 8 US gallons 3 8 6 2 1 of water each day on the following superhydration schedule Week 1 drink four 32 oz bottles 3 8 1 of ice cold water per day Week 2 drink four and a half 32 02 bottles 4 3 1 of ice cold water per d
64. or your toes or reaching overhead when you wake up in the morning Or maybe you enjoy it so much that you would be interested in trying the Nautilus yoga workout video You can even incorporate stretching into your strength training workouts by stretching the muscles you have used immediately after you have completed your exercise set Like cardiovascular training it is recommended that you stretch every day However you do not need to create a formalized program You can simply make sure that you stretch your major muscle groups throughout the day Make sure you include your thighs calves hamstrings back chest neck and shoulders Do what feels good but also remember to mix it up Don t just do traditional reach and hold stretches Also try gently moving through a range of motion that is comfortable to you For example you don t have to stretch your neck simply by pulling on your head with your hand You can also just rotate the neck slowly around and look side to side 40 Owner s Manual NUTRITION Every good health and fitness program will also include a good nutrition component Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss There are a variety of schools of thought regarding which nutrition program diet or eating plan is best While we do not promote or endorse any particular one here are some things to consider that will help you get on the road to a healthy di
65. practicing and learning your technique before increasing the resistance Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps As you become stronger you can advance to two sets for each exercise Complete all sets of each exercise before moving on to the next one Rest 30 to 45 seconds between sets Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down and work to fatigue during each set Body Part Exercise Sets Reps ms qu ws Be seeni 2 Sroudors 12 wes e fions Toge Seated Resisted Abdominal 1 2 Crunch Advanced General Conditioning Frequency 3 days per week M W F Time 20 minutes When you are proficient in performing the exercise techniques of the above workout and are no longer realizing results or have become just plain bored it is time to change your program You can increase your training with this split system routine that works opposing muscle groups on different days To do this you will increase your resistance when you can perform 12 reps perfectly and you will increase your volume by performing more sets and more exercises Move slowly on each rep Use a pace that would allow you to stop the movement instantly at any point in the rep Count three seconds up and three seconds down
66. ps Extension Seated Abdominal Crunch N N N N N N N N NN EATING GUIDELINES You will be following a reduced calorie nutrition program which is divided into three two week segments The program is a proven method for achieving maximal fat loss over a six week period It consists of a carbohydrate rich descending calorie eating plan and a superhydration routine Follow a Carbohydrate Rich Descending Calorie Eating Plan Approximately 60 percent of the daily calories should be from carbohydrates The other 40 percent will be equally divided between proteins and fats The 60 20 20 ratio of carbohydrates proteins and fats is ideal for maximum fat loss Keep Menus Simple and Food Substitutions to a Minimum Research has established that successful dieters prefer the same foods each day for breakfast and lunch They like variety however for dinner Detailed menus and food choices are included later in this manual If you must vary from the menu items try to stay within the 60 20 20 ratio of carbohydrates proteins and fats Avoid Too Much Stress Too much stress of any kind can cause the body to actually preserve fat stores You should relax more An after dinner walk at a leisurely pace is helpful Extra sleep is suggested since sleep facilitates fat loss and muscle recovery Furthermore to keep the body well rested no other exercises or activities are allowed during the six week program This is a scientifically proven pr
67. r and maintain good spinal alignment 21 Owner s Manual Exercises Shoulder Exercises Seated Shoulder Press Shoulder Adduction and elbow extension Muscles Worked Front Deltoids Upper Trapezius Triceps Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your knees bent and your feet flat on the floor Do not increase the arch in your lower back as you raise your arms but keep your spine steady and tight Keep your abdominals tight and maintain good spinal alignment Keep tension in your front shoulder muscles when you return to the starting position Front Shoulder Raise Shoulder Flexion elbow stabilized Muscles Worked Front and Middle Deltoids Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your abdominals tight and maintain good spinal alignment with a slight arch in your lower back Keep your knees bent and your feet flat on the floor Do not increase the arch in your lower back as you raise your arms but keep your spine steady and tight Your arms may be moved alternately or together 22 Owner s Manual Exercises Shoulder Exercises Scapular Retraction Muscles Worked Middle Trapezius Rhomboids Machine Set Up Adj
68. r recover ability A well rested recover ability is necessary for muscle growth Too much activity especially if you are on a reduced calorie diet causes you to get the blahs and quickly lose your enthusiasm If this happens you re sure to break your diet The primary purpose of this program is to lose fat in the most effective and most efficient manner Fat loss is prioritized and maximized by building muscle at the same time The muscle building process is optimized by a well rested recovery ability which necessitates keeping your strenuous and moderately strenuous activities to a bare minimum Once you get your body fat to a low level you can add other activities and encourage you to do so to your weekly fitness schedule For now follow the plan exactly as directed 63 Q amp A Q What happens after six weeks How do continue the program if need to lose more weight A You should repeat the program for as long as it takes you to reach your goal For example it took Barry Ozer three six week sessions 18 weeks to lose all of his excessive fat which amounted to 75 pounds 34 kg There are however a few guidelines and modifications to apply Repeat the eating plan exactly as before Men go back to 1500 calories a day for two weeks Women go back to 1200 calories a day for two weeks Then descend your calories in the same manner Keep your superhydration schedule at the highest level In other words s
69. r very long When you are first starting out you should exclusively work in the Zone 1 and Zone 2 intensities After a few weeks you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time Remember when you begin to incorporate Zone 3 and Zone 4 intensities you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods For variety you can spend a little bit of time in each of the four Zones during one workout and then spend your time in just one Zone during the next workout Prenatal woman should always remain at Zone 1 and Zone 2 intensities and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor 42 Owner s Manual These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter Research has shown the best way to do this is not to establish heart rate numbers based upon age but rather based upon how you feel The following chart will allow you to log your heart rate numbers based upon how you feel when working out Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities Approximate Percentage Description Your Heart Rate P of Maximum Heart Rate Easy Insert the heart Warm up rate you get when 50 65 Cool down you are in Zone 1
70. ras movibles NOTICE Knob must be fully engaged Le bouton doit tre compl tement enfonc Der Knopf muss vollst ndig eingerastet sein La perilla debe estar completamente insertada CAUTION 7 Serial Number Record serial number on Contacts page at end of this manual 8 NOTICE Engineered in the USA Made in China decalis located on back of Lat Tower Pictograph Do not place hand here 5 Owner s Manual 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 3times 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 Hams
71. resistance rods Success Tips Do not cross the attached leg in front of the stabilized leg Keep your abs tight and do not lift your hips or excessively arch your back Keep your spine straight and your hips level Do not raise your hips during the motion Use only a small range of motion Seated Hip Abduction Muscles Worked Piriformis Gluteus Maximus Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your spine straight and your hips level Do not raise your hips during the motion Use only a small range of motion Keep your hips motionless throughout this exercise 31 Owner s Manual Exercises Leg Exercises Standing Leg Kickback Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your chest lifted spine aligned abs tight and a very slight arch in your lower back Do not bend from your waist or lower back Hold on to Lat Tower for stability Keep stabilizer foot on foot plate 32 Owner s Manual NAUTILUS INSTITUTE WELCOME TO FITNESS 4 BY JAY BLAHNIK Zr Pp 33 Owner s Manual WELCOME 10 FITNESS The Nautilus Institute is a resear
72. rock your body back and forth during the wrist motion 26 Owner s Manual Exercises Arm Exercises Triceps Pushdown Elbow Extension Muscles Worked Triceps Machine Set Up Remove the bench Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your upper arms motionless and your wrists straight Keep your chest lifted abs tight and maintain a slight arch in your lower back Keep your knees slightly bent and your feet flat on the floor Use a controlled motion and tighten your triceps throughout the exercise Muscles Worked Triceps Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your knees bent and your feet flat on the floor Lay your head back against the bench Keep your chest lifted shoulders pinched together and a very slight arch in your lower back Keep your upper arms and shoulders motionless and your wrists straight Use a controlled motion and tighten your triceps throughout the exercise 27 Owner s Manual Exercises Arm Exercises Standing Biceps Curl Elbow Flexion in supination Muscles Worked Biceps Machine Set Up Remove the bench Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your chest lifted abs tight a
73. t which amounts to 60 pounds 27 2 kg Thus his lean body mass is 70 or 140 pounds 63 5 kg After the program Joe weighs 180 pounds 81 6 kg and is 20 fat which equals 36 pounds 16 3 kg His lean body mass is 80 or 144 pounds 65 3 kg Simple calculations allow us to find the amount of fat Joe lost and the amount of muscle Joe gained Before fat weight 60 pounds minus after fat weight 36 pounds equals 24 pounds 10 8 kg of fat lost After lean mass weight 144 pounds minus before lean mass weight 140 pounds equals 4 pounds 1 8 kg of muscle gained Enter Your Information Here Pounds or Kilograms Before Body Weight Fat Percentage Body Fat Weight Body Weight Weight of Body Fat Lean Body Weight ER Use the Same Factors to Calculate After Six Weeks After Body Weight Fat Percentage Body Fat Weight Body Weight Weight of Body Fat Lean Body Weight Final Results Before Body Fat Weight After Body Fat Weight Total Fat Loss After Lean Mass Weight Before Lean Mass Weight Total Lean Mass Gained 53 Owner s Manual YOUR RESULTS SUMMARY SHEET Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the Measurements section page 3 for measuring circumferences Before Difference Right Arm Left Arm 2 5 cm Above Navel Navel 2 5 cm Below Navel Hips Right Thigh Left Thigh Percent Body Fat If you
74. t from exercise you just need to get started work out at levels that are comfortable and enjoyable to you and stick with it 35 Owner s Manual YOUR NEW HOME FITNESS PROGRAM There are many great reasons why home exercise equipment has increased in popularity over the years but topping the list is convenience For any fitness program to be successful it must be something you will stick to on a regular basis With home exercise equipment you can roll out of bed put on a pair of sweats and start working out while the coffee is brewing No getting in the car and having to drive to the health club No standing in line waiting for the equipment to become available And there is the comfort and safety factor Who wants to walk or run outside when it is dark or is raining Or try to ride a bike in the middle of heavy traffic With your home exercise equipment you can exercise in the comfort and security of your home Privacy and cleanliness are also important Now you can exercise without feeling rushed or that anyone is looking at you which is great if you are embarrassed about carrying around a few extra pounds No more sharing sweaty equipment or wondering if you will catch athlete s foot in the health club shower The biggest advantage however may simply be the time factor With work schedules ever changing and busy family obligations having a home gym offers you the benefit of being able to work out when it is most convenie
75. the cuff portion Most of the exercises you perform utilize this grip The Standard Grip also is used for Hammer Grip exercises when you need to hold the handgrip vertically for greater wrist support Hand Cuff Grip Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand Then grasp the remainder of the grip that is sitting in your palm This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down Foot Grip Slip your foot through the cuff of the handle and slide the foam grip against the top of your foot Leg Press Belt Wear the Leg Press Belt around your lower arch of spine and attach the D rings to cable clips Belt must remain in slight tension to not fall from arch during exercise Additional Accessories For additional accessories for your home gym contact Nautilus at 1 800 NAUTILUS 1 800 628 8458 or www bowflex com 11 Owner s Manual Workouts Define Your Goals It is important to define your goals before you begin your workout routine The following fitness guidelines will help you define your goals and choose your fitness program Consult a physician when setting up your workout goals Muscle Strength is the maximum force that you can exert against resistance at one time Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child It is develop
76. trength training along with cardiovascular training may also protect against post menopausal bone loss and osteoporosis in their later years Strength training is not complicated It is recommended that you do 8 12 repetitions of 8 10 major muscle groups at least two days a week However you don t have to do all these exercises at once You can break them up into shorter workouts throughout the day For example you can do just upper body exercises in the morning and your lower body exercises in the evening Or you can alternate strength exercises with cardiovascular exercise often known as circuit training by switching back and forth every couple of minutes The best part is you don t need complicated equipment or fancy machines You can do everything you need to do with a simple pair of dumbbells or you can try Bowflex SelectTech dumbbells which provide you a wide variety of weight options in a revolutionary all in one dumbbell You can use elastic tubing or simply do body weight exercises such as push ups or lunges 39 Owner s Manual Flexibility Being able to bend reach twist and turn with comfort and ease as we perform daily tasks play or exercise It is perhaps the most ignored component of fitness but certainly the easiest one to incorporate into our daily lives because it can be done anywhere and almost at any time To maintain your flexibility you simply need to stretch This could be as simple as reaching f
77. tring 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 Features and Use Top Cross Bar E Leg Attachment Top Cross Bar Pulley F Rod Box Chest Bar Pulley G Power Rod Unit Chest Bar with Pulleys 7 Owner s Manual Features and Use Power Rod Resistance Power Rod units are made froma special composite material The rods are sheathed with a protective black rubber coating Each rod is marked with its weight rating on the Rod The Bowflex Classic home gym comes with 210 Ibs 95kg of resistance one pair of 5 Ib 2 25kg rods two pair of 10 Ib 4 5kg rods one pair of 30 Ib 13 5kg rods and one pair of 50 Ib 22 5kg rods 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
78. uit because part of the effectiveness of the training depends on minimal rest between each exercise WARNING Before beginning this program consult your physician or healthcare professional Show this plan and your Bowflex Owner s Manual to your physician or healthcare professional Only he or she can determine if this course is appropriate for your particular age and condition If you experience any light headedness dizziness or shortness of breath while exercising stop the movement and consult a physician Make sure you read your Bowflex Owner s Manual BEFORE attempting a workout There are a few people who should not try this program Children and teenagers pregnant women women who are breast feeding diabetics individuals with certain types of heart liver or kidney disease and those suffering from certain types of arthritis This should not be taken as an all inclusive list Some people should follow the course only with their physician s specific guidance Play it safe and consult a healthcare professional 48 Owner s Manual A GUARANTEE FROM DR ELLINGTON DARDEN Dear Bowflex Enthusiast I m excited really excited I m elated because I ve researched and developed an exercise and eating program that produces fat loss faster than any plan I ve ever tested For example the men involved in my research project had an average fat loss of 27 95 pounds 12 68 kg per man Women on the same program averaged a reduct
79. ures can be the most exciting evaluation you can do The numbers and the tape measurements are great but actually seeing differences from comparison photographs of yourself is quite satisfying Taking full length photographs is not difficult but to see the maximum difference between before and after you should follow these guidelines 1 Keep everything the same Wear the same outfit a snug solid color is best and have the person taking the picture stand in the same place with the same setting behind you 2 Make sure you stand against an uncluttered light background 3 Have person taking the photograph move away from you until he can see your entire body in the viewfinder 4 Stand relaxed for three pictures front right side and back Do not try to suck in your stomach 5 Interlace your fingers and place them on top of your head so the contours of your torso will be plainly visible Keep your feet 8 20 cm apart in all three pictures 6 When you get the film developed tell the processors to make your after photos the same size as your previous ones This way your height in both sets of photos is equal and more valid comparisons can be made 50 Owner s Manual To accurately track your progress through this six week program it is necessary to take skinfold measurements By measuring yourself in this way you will be able to determine your lean body mass and your body fat percentage The goal of this program is to increase
80. ust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Do not lose your spinal alignment Keep your chest lifted Keep your knees bent and your feet flat on the floor Keep your spine aligned and a slight arch in your lower back Do not use your arm muscles for this movement Crossover Seated Rear Deltoid Rows Muscles Worked Rear and Middle Deltoids Posterior Rotator Cuff Upper Latissimus Teres Major Trapezius Rhomboids Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Maintain a 90 angle between your upper arms and torso throughout the motion Keep your knees bent and your feet flat on the floor To work one arm at a time place the non working hand on the bench to stabilize Keep your shoulder blades pinched together and maintain good spinal alignment 23 Owner s Manual Exercises Back Exercises Seated Low Back Extension Muscles Worked Lower Trapezios Machine Set Up Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod resistance rods Success Tips Keep your knees bent and your feet flat on the floor Pivot at torso only Keep your chest lifted and maintain spinal alignment Keep arms crosse

Download Pdf Manuals

Related Search

Related Contents

For Reference Purpose Only!  intext:Betriebsanleitung filetype:pdf  Manuel d`installation et d`utilisation du GiPro DS pour Suzuki Retour  Fujitsu ESPRIMO P5925  Télécharger Fiche Technique + encombrement 25LD 330  Bateaux pneumatiques Ocean Runner 290/300, 340/350, 420/430  

Copyright © All rights reserved. Failed to retrieve file