Bowflex 003-3211-120108A manual

Nautilus ® Bowflex ® Schwinn ® Fitness StairMaster ® Universal ® Nautilus Institute ® Owner’ s Manual ® ® Classic Home Gym 0 03-321 1 -120 1 08A English[...]

T able of Con tent s Specifications ......................................................... 2 Important Safety Instructions ............................... 3 Safety Warning Labels ................................. 4 Features and Use .................................................... 6 How Often Should Y ou Exercise ................. 6 What to [...]

Decline Bench Press .................................. 21 Incline Bench Press ................................... 21 Seated Shoulder Press .............................. 22 Front Shoulder Raise .................................. 22 Scapular Retraction ................................... 23 Crossover Seated Rear Deltiod Rows ..... 23 Seated Low Back[...]

Saf ety W arning Labels and Ser ial 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. T ype Description 1* CAUTION Before each use check all snap hooks, cable[...]

T ype Description 2* W ARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only . W ARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben. A VERTISSEMENT Le poids maximum de l’utilisateur pour cette machine est de[...]

How Of ten Should Y ou Exercise • 3 times a week for 20 minutes each day . • Schedule workouts in advance. T ry to work out even when you do not want to. What to Wear Wear rubber -soled athletic shoes. Y ou will need the appropriate clothes for exercise that allow you to move freely . Str etching Stretch before starting your exercise session. ?[...]

F A B G A T op Cross Bar E Leg Attachment B T op Cross Bar Pulley F Rod Box C Chest Bar Pulley G Power Rod ® Unit D Chest Bar with Pulleys Owner’ s Manual 6 Owner’ s Manual 7 Feature s and Use E D C[...]

P ow er Rod ® Resistance Power Rod ® units are made from a special composite material. The rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the "Rod Cap". The Bowflex ® Classic home gym comes with 210 lbs. (95kg) of resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4[...]

The W or k out Bench Y our Bowflex ® home gym has a number of seat and bench positions: Flat bench forward, Flat bench back, 45° incline and Free Sliding Seat Extension. T o 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 [...]

Stor ing Y our 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 Rail Securing Device from the seat rail. 4. T ilt the bench toward the Power Rod ® unit. 5. Secure the bench by inserting the Seat Rail Securing Device [...]

Accessor ies and Equipment Always inspect for wear prior to use. Handgr ips 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 the cuff portio[...]

Define Y our 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. Y our mu[...]

Design Y our Own Pr ogram Y ou 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. T ake some time to review this manual as well as other fitness guides. Kn[...]

20 Minute Bet ter Body Wor kout Fr equency: 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 practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance t[...]

Body Part Exercise Sets Reps Back Seated Lat Rows 1-3 10-12 Narrow Pulldowns 1-3 10-12 Shoulders Crossover Rear Delt Row 1-3 10-12 Arms Standing Biceps Curl 1-3 10-12 T riceps Pushdown 1-3 10-12 T runk Seated Low Back Extension 1-3 10-12 Seated Resisted Abdominal Crunch 1-3 10-12 Days 2 & 4 20 Minute Upper/Lo wer Body Fr equency: 4 days per wee[...]

Body Building Fr equency: 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 eating 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[...]

Circuit T raining - Anaer obic/Cardio vascular Fr equency: 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 quickly from exercise to exercise, taking only as much rest between sets as it ta[...]

W ork out s T rue Aerobic Cir cuit T r aining Fr equency: 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 bu[...]

Str ength T raining Fr equency: 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 exhaust[...]

Bench Pr ess - Shoulder Horizontal Adduction (and elbow extension) Muscles W ork ed Pectoralis Major , Deltoids, T riceps 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 your torso th[...]

Exercises Decline Bench Pr ess - Shoulder Horizontal Adduction (and elbow extension) Muscles W or k ed Pectoralis Major , Deltoids, T riceps 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 arm[...]

Shoulder Exer cises Muscles W or k ed Front Deltoids, Upper T rapezius, T riceps 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 at on the floor . • Do n ot i ncrea se t he ar ch i n you r lo we[...]

Shoulder Exer cises Crosso ver Seat ed Rear Deltoid Ro ws Muscles W or k ed Rear and Middle Deltoids, Posterior , Rotator Cuff, Upper Latissimus, T eres Major , T rapezius, 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 • Ma[...]

Back Ex ercises Nar ro w Pulldowns Muscles W or k ed Latissimus Dorsi, T eres Major , Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • T op 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 you[...]

Back Ex ercises Seated Lat Ro ws - Shoulder Extension (and elbow flexion) Muscles W or k ed Latissimus Dorsi, T eres Major , Rear Deltoids, Biceps 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 ?[...]

Back Ex ercises Reverse Gr ip Pulldown Muscles W or k ed Lower T rapezius 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 at on the floor . • Keep you r spi ne a ligne d, a bs ti ght and a sli[...]

Ar m Exer cises T riceps Pushdo wn - Elbow Extension Muscles W or k ed T riceps Machine Set-Up • Remove the bench. • T op 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 [...]

Standing Biceps Cur l - Elbow Flexion (in supination) Muscles W or k ed 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 and a very slight arch in your lower back. • Keep your knees slightly bent and your feet[...]

Seated (Resist ed) Abdominal Cr unch - Spinal Flexion Muscles W or k ed 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. Y our head should follow the rib motion rather than lea[...]

Leg Extension Muscles W or k ed 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 [...]

Seated Hip Abduction Muscles W or k ed 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 [...]

Standing Leg Kickbac k - Hip and Knee Extension Muscles W or k ed 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 [...]

WELCOME TO FITNESS BY J A Y BLAHNIK Owner’ s Manual 32 Owner’ s Manual 33[...]

WELC OME TO FITNESS The Nautilus Institute ™ is a research-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[...]

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 thei[...]

Y OUR NEW HOME FITNESS PR OGRAM 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[...]

S TEPS T O GETTING S T ARTED 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 start[...]

C OMPONENTS 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 tness are just as important. These other two components are muscle strength and flexibility . So in addition to[...]

Muscular strength T raining 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 variet[...]

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. T o maintain your flexibility , you simply need to s[...]

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 [...]

MONIT ORING Y OUR 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 yo[...]

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 ho[...]

The Surgeon General’ s Report on Physical Activity and Health summarizes a few main points: 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 co[...]

SUGGES TED READING The Complete Home Fitness Handbook by Edmund Burke Human Kinetics Full Body Flexibility by Jay Blahnik Human Kinetics Building Str ength and Stamina by W ayne Wescott, PhD Human Kinetics Cross-T raining f or Dummies by T ony Ryan and Martica Heaner For Dummies Owner’ s Manual 44 Owner’ s Manual 45[...]

W ORK OUT LOG Date Time T ot al Time Calories T ot al Calories Distance T ot al Distance Jan. 1 20:00 20:00 100 100 5 5 Jan. 2 21:00 41:00 150 250 6.5 11.5 Owner’ s Manual 46 Owner’ s Manual 47[...]

F AS T F A T LOSS NO W! THE BO WFLEX ® BOD Y LEANNESS PROGRAM BY DR. ELLINGT ON D ARDEN Owner’ s Manual 46 Owner’ s Manual 47[...]

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 w[...]

A GU ARANTEE FROM DR. ELLINGT ON D ARDEN 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 k[...]

MEA SUREMENTS 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 . Body Weight Remove clothing and shoes and record your weight to the nearest quarter pound[...]

T o 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 your lean-body mass and decrease your body-fat percentage. Please read this sect[...]

T o 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. 1 30 40 38 36 34 3[...]

C A L C U L AT I N G LE AN BOD Y 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% fat, which amounts to 60 poun[...]

Y OUR RESUL TS SUMMAR Y SHEET Name __________________________________ A ge _______ Height ___________________ Weight L oss _______________ W eight Before _____________ Muscle Gain _______________ W eight Af ter ______________ Fat Loss __________________ Please follo w the instructions in the “Measurements” section (page 3) for measuring circumf[...]

THE WORK OUTS GUIDELINES Week 1 & 2 All exercises should be practiced with one set of 8 to 1 2 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 1 2 repetitions are accomplished, increase the res[...]

EA TING GUIDELINES Y ou 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. Follo w a Carbohy drat e-Rich, Descending[...]

THE EA TING PLAN Daily Calor ies Carboh ydr ates 60% Prot ein 20% F at 20% 200 0 1 900 1800 1 70 0 1 600 1 500 1 400 1 300 1 200 11 0 0 1 000 1 200 1 140 1 080 1 020 960 900 840 780 720 660 600 400 380 360 340 320 300 280 260 240 220 200 400 380 360 340 320 300 280 260 240 220 200 The menus in the Bowflex ® eating plan are designed for maximum fa[...]

THE EA TING PLAN Staples Grains Fr uits V egetables Orange juice Skim milk Whole-wheat bread Promise Ultra ® V eget able Oil Spread Italian fat-free dressing Dijon mustard Safflow er oil Noncaloric bev erages (tea, decaf f einated cof fee, diet sof t drinks, water) Bagels: Sarah Lee ® (froz en) Cereals: 1 .5oz. (42g) ser ving equals approx. 1 65[...]

THE EA TING PLAN (US MEASUREMENTS*) Break fas t = 30 0 cal ories Choice of bagel , cereal o r 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 oz. (42 grams) serving equals approximat[...]

THE EA TING PLAN (METRIC MEA SUREMENTS*) Break fas t = 30 0 cal ories Choice of bagel , cereal o r 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 c[...]

Q & A Q. I often get headaches when I eat only 1000 calories a day . What should I do? A. Y our headaches may be caused by going longer than three hours between meals or snacks. T ry 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 the[...]

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

Q & A • Y our partner should not be your spouse, brother , sister , or other family member . Y ou do not want normal interpersonal problems to interfere with the training. Q. 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 [...]

Q & A and a wise eater . Read labels. Compare nutritional information. Be conscious of the ideal 60:20:20 ratio for carbohydrates, proteins, and fats. Eat smaller meals more fr equently . Y ou’ve been limiting your five meals per day to 300 calories if you’re a woman, or 500 calories if you’re a man. Y ou may now up the calories by 1 00.[...]

W ORK OUT LOG EXERCISE DA TE: DA TE: DA TE: DA TE: DA TE: DA TE: Bench Press Sets 2 Reps 10, 9 Resistance 120, 130 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Owne[...]

10 0 % Sati sf ac tion Guaran tee We want you to know that your Power Rod ® Home Gym machine is a superior product. Y our 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, [...]

Con tac t s UNITEDST A TES TECHNICAL/CUSTOMER SERVICE T el: (800) NAUTILUS, (800-628-8458) Fax: (877) 686-6466 E-mail: Bowflex@nautilus.com CORPORA TE HEADQUARTERS Nautilus, Inc. World Headquarters 16400 SE Nautilus Drive V ancouver , Washington, USA 98683 Phone: (800) NAUTILUS (800) 628-8458 INTERNA TIONAL INTERNA TIONAL CUSTOMER SERVICE Nauti[...]

©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[...]