Instruction/ maintenance manual of the product 003-3211-120108A Bowflex
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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 ...............
Decline Bench Press .................................. 21 Incline Bench Press ................................... 21 Seated Shoulder Press .............................. 22 Front Shoulder Raise .................................. 22 Scapular Retraction .
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 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.
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 .
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 .
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.
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.
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.
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.
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.
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.
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.
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 run.
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.
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.
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.
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.
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.
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.
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 .
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.
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.
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.
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 .
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 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.
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 Kin.
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.
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.
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.
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 .
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.
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.
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.
Y OUR RESUL TS SUMMAR Y SHEET Name __________________________________ A ge _______ Height ___________________ Weight L oss _______________ W eight Before _____________ Muscle Gain _______________ W ei.
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.
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.
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 38.
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 .
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.
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.
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.
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.
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.
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.
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 S.
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.
Con tac t s UNITEDST 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.
©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.
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