Bowflex Classic Owners Manual
Bowflex Classic Manual
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- Bowflex Classic | Owners Manual - Page 1
® ® Classic Home Gym Owner's Manual Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 003-3211-120108A English - Bowflex Classic | Owners Manual - Page 2
Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Connecting Rods to the Cables 8 Safety 8 When You Are Not Using Your Home Gym.8 The Workout Bench 9 Maintenance and Care of Your Gym.......... 9 Storing Your Home Gym 10 Accessories and Equipment - Bowflex Classic | Owners Manual - Page 3
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 - Bowflex Classic | Owners Manual - Page 4
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 - Bowflex Classic | Owners Manual - Page 5
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 At all times, stay out of the paths of moving rods. MISE EN GARDE Restez toujours à l'écart des - Bowflex Classic | Owners Manual - Page 6
use the machine again. How Often Should You Exercise • 3 times a week for 20 minutes each day. • Schedule workouts keeping the rear leg straight and your heel on the ground. Repeat for the other leg. • Quadriceps Hamstring - Stand on one leg and prop the other leg parallel to the ground on - Bowflex Classic | Owners Manual - Page 7
Features and Use A B G C F D E A Top Cross Bar B Top Cross Bar Pulley C Chest Bar Pulley D Chest Bar with Pulleys E Leg Attachment F Rod Box G Power Rod® Unit 7 Owner's Manual - Bowflex Classic | Owners Manual - Page 8
30 30 10 10 10 10 55 Features and Use Power 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 - Bowflex Classic | Owners Manual - Page 9
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 - Bowflex Classic | Owners Manual - Page 10
Rail. Failure to use correct lifting procedure can cause injury. Do not try 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 (1-800-6288458). 10 Owner's Manual - Bowflex Classic | Owners Manual - Page 11
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 - Bowflex Classic | Owners Manual - Page 12
faster. Performing sport simulation exercises usually results 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 - Bowflex Classic | Owners Manual - Page 13
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 - Bowflex Classic | Owners Manual - Page 14
to fatigue during each set. Days 1 & 3 Body Part Exercise Sets Reps Chest Bench Press 1-3 Shoulders Seated Shoulder Press 1-3 Arms Triceps Pushdown 1-3 Standing Biceps Curl 1-3 Legs Leg Extension 1-3 Seated Calf Raise 1-3 14 Owner's Manual 10-12 10-12 10-12 10-12 10-12 10-12 - Bowflex Classic | Owners Manual - Page 15
1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kick Back 1-3 Seated Hip Abduction 1-3 Seated Low Back Extension 1-3 Seated Abdominal Crunch 1-3 15 Owner's Manual Reps 12-15 12-15 12-15 12-15 - Bowflex Classic | Owners Manual - Page 16
weight. Move slowly on each rep. Use a pace that would allow you to Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kick Back 2-4 Seated Hip Abduction 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal 2-4 Crunch Trunk Rotation 2-4 16 Owner's Manual - Bowflex Classic | Owners Manual - Page 17
Press Leg Extension Narrow Pulldowns Seated Low Back Extension Standing Biceps Curl Days 5 & 7 Body Part Shoulders Arms Legs Trunk Exercise Crossover Rear Delt Rows Triceps Pushdown Seated Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 17 Owner's Manual - Bowflex Classic | Owners Manual - Page 18
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place, or stair climbing. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Excercise Exercise Bench Press 30-60 Seconds - Bowflex Classic | Owners Manual - Page 19
5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Calf Raise 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal Crunch 2-4 19 Owner's Manual Reps 5-8 5-8 5-8 5-8 5-8 5-8 - Bowflex Classic | Owners Manual - Page 20
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 - Bowflex Classic | Owners Manual - Page 21
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 - Bowflex Classic | Owners Manual - Page 22
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 - Bowflex Classic | Owners Manual - Page 23
Exercises Shoulder Exercises Scapular Retraction Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods pinched together and maintain good spinal alignment. 23 Owner's Manual - Bowflex Classic | Owners Manual - Page 24
• 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 - Bowflex Classic | Owners Manual - Page 25
Exercises 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 each new rep by depressing your shoulder blades. 25 Owner's Manual - Bowflex Classic | Owners Manual - Page 26
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 decrease the bend in your elbow during this exercise. Keep all motion in the wrist. • Do not rock your body - Bowflex Classic | Owners Manual - Page 27
floor. • Use a controlled motion and tighten your triceps throughout the exercise. Lying Triceps Extension - Elbow Extension 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 - Bowflex Classic | Owners Manual - Page 28
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 - Bowflex Classic | Owners Manual - Page 29
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 - Bowflex Classic | Owners Manual - Page 30
Exercises Leg Exercises Leg Extension 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 - Bowflex Classic | Owners Manual - Page 31
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 - Bowflex Classic | Owners Manual - Page 32
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, - Bowflex Classic | Owners Manual - Page 33
welcome to fitness BY jay blahnik 33 Owner's Manual - Bowflex Classic | Owners Manual - Page 34
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 - Bowflex Classic | Owners Manual - Page 35
exercise exercising is not simply something we must do to look good and have a great body. Exercise of exercise can have a great effect (especially if you are just starting out), and a little bit of exercise have an easier time sticking to their exercise programs than those people who work out - Bowflex Classic | Owners Manual - Page 36
to on a regular basis. With home exercise equipment, you can roll out of bed home exercise equipment, you can exercise in the comfort and security of your home. Privacy and cleanliness are also important. Now you can exercise busy family obligations, having a home gym offers you the benefit of being - Bowflex Classic | Owners Manual - Page 37
keeping you motivated, but remember to keep them realistic. Short-term and longterm 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 - Bowflex Classic | Owners Manual - Page 38
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 for 20-30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring section for further details on how - Bowflex Classic | Owners Manual - Page 39
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 - Bowflex Classic | Owners Manual - Page 40
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 just rotate the neck slowly around and look side to side. 40 Owner's Manual - Bowflex Classic | Owners Manual - Page 41
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 your portions in half) can help you better manage your caloric intake. 41 Owner's Manual - Bowflex Classic | Owners Manual - Page 42
Monitoring your intensity When you are doing cardiovascular workouts, it is important that you work at the 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 - Bowflex Classic | Owners Manual - Page 43
if your home fitness product 3 and Zone 4 longer than you used to. Don't get too attached to any specific number train properly, you will notice numbers that used to be difficult have now become easier push yourself. Listening to your body and using your heart rate numbers (when available) will enable - Bowflex Classic | Owners Manual - Page 44
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 - Bowflex Classic | Owners Manual - Page 45
suggested reading The Complete Home Fitness Handbook by Edmund Burke Human Kinetics Full Body Flexibility by Jay Blahnik Human Kinetics Building Strength and Stamina by Wayne Wescott, PhD Human Kinetics Cross-Training for Dummies by Tony Ryan and Martica Heaner For Dummies 45 Owner's Manual - Bowflex Classic | Owners Manual - Page 46
workout log Date Jan. 1 Jan. 2 Time 20:00 21:00 Total Time 20:00 41:00 Calories 100 150 Total Calories 100 250 Distance 5 6.5 Total Distance 5 11.5 46 Owner's Manual - Bowflex Classic | Owners Manual - Page 47
Fast Fat Loss NOW! the bowflex® body leanness program BY Dr. Ellington Darden 47 Owner's Manual - Bowflex Classic | Owners Manual - Page 48
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 while exercising, stop the m ovement and consult a p hysician. Make sure you read your Bowflex® Owner's Manual BEFORE attempting a workout. - Bowflex Classic | Owners Manual - Page 49
Bowflex® home gyms were a significant part of my research results. The exercises in my program, performed on a Bowflex® machine - 18 workouts including simple exercise instructions and specific menus to use, have 1965, I've trained more than 10,000 overfat individuals. After many years Owner's Manual - Bowflex Classic | Owners Manual - Page 50
or hundred grams. Be sure to use the same scale when weighing yourself at instructions in the next section. Enter your starting weight on the Results Summary Sheet (page 7). Circumference of Body Parts , just below the buttocks crease with legs apart and weight distributed equally on Owner's Manual - Bowflex Classic | Owners Manual - Page 51
Stand relaxed with most of the weight on your left leg. Pick up a skinfold in the vertical plane on on the right side of the navel. Using calipers when measuring skinfolds The procedure for measuring Triceps Abdomen Thigh Thigh TOTAL TOTAL Use these figures on the following chart to - Bowflex Classic | Owners Manual - Page 52
Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of 10 25 Percent 20 Body-Fat 15 10 Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. 52 Owner's Manual - Bowflex Classic | Owners Manual - Page 53
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 of Body Fat Lean-Body Weight - = Body Weight Body Weight Use the Same Factors to Calculate After Six Weeks. After Fat Percentage Owner's Manual - Bowflex Classic | Owners Manual - Page 54
Muscle Gain Weight After Fat Loss Please follow the instructions in the "Measurements" section (page 3) for Bowflex® Results at 1-360-694-7755. Please include your name, address, and phone number. Submissions may be selected for use in p romotional marketing materials. 54 Owner's Manual - Bowflex Classic | Owners Manual - Page 55
to a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week. Week 3 & 4 Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal - Bowflex Classic | Owners Manual - Page 56
carbohydrate-rich, descending-calorie eating plan and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Approximately recovery. Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. This is Owner's Manual - Bowflex Classic | Owners Manual - Page 57
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. Every attempt has been made 360 340 320 300 280 260 240 220 200 Fat 20% 400 380 360 340 320 300 280 260 240 220 200 57 Owner's Manual - Bowflex Classic | Owners Manual - Page 58
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 Cheddar Cheese over Potato Weight Watchers® Macaroni and Cheese Healthy Choice® Grilled Turkey Breast 58 Owner's Manual - Bowflex Classic | Owners Manual - Page 59
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 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 - Bowflex Classic | Owners Manual - Page 60
Choice of bagel, cereal or shake. Bagel 1 plain bagel (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh ml skim milk (45) Noncaloric beverage Men add: 2 slices whole-wheat bread (140) 10 ml Promise Ultra® Veg Oil Spread (24) 120 ml skim milk (45) Late-Night . 60 Owner's Manual - Bowflex Classic | Owners Manual - Page 61
fluid. If you feel you have a problem, check with your doctor before starting the them. Some people who are used to drinking regular coffee with woman who gets black and blue marks on my legs when I diet. Am I doing anything wrong I both want to lose 10 pounds (4.5 kg) and the children would also like - Bowflex Classic | Owners Manual - Page 62
muscles. Progressive resistance exercise such as using a Bowflex® home gym will make your 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 b reathing guidelines to follow: 62 Owner's Manual - Bowflex Classic | Owners Manual - Page 63
You do not want normal interpersonal problems to interfere with the training. building by using up your recover Bowflex® exercise routine at the highest level. Perform the same 10 exercises Bowflex® eating plan. By then, however, you should know the value of being a smart shopper 63 Owner's Manual - Bowflex Classic | Owners Manual - Page 64
Curl 9. Seated Wrist Curl 10. Seated Wrist Extension Maintenance Routine 2 1. Leg Curl 2. Leg 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 - Bowflex Classic | Owners Manual - Page 65
workout log EXERCISE DATE: Sets 2 Bench Press Reps 10, 9 Resistance 120, 130 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Reps Resistance Sets Reps Resistance Sets Reps Resistance DATE: DATE: DATE: DATE: DATE: 65 Owner's Manual - Bowflex Classic | Owners Manual - Page 66
be granted if: a. b. The Bowflex® Power Rod® Home Gym exercise machine was purchased directly from Nautilus, Inc. The request to return the product is within 6 weeks of the delivery date of your merchandise. 2. If an RMA is granted, the following instructions will prevent delays in - Bowflex Classic | Owners Manual - Page 67
Contacts UNITED STATES INTERNATIONAL TECHNICAL/CUSTOMER SERVICE Tel: (800) NAUTILUS, (800-628-8458) Fax: (877) 686-6466 E-mail: [email protected] CORPORATE HEADQUARTERS Nautilus, Inc. World Headquarters 16400 SE Nautilus China Tel: + 86 21 523 707 00 Fax: + 86 21 523 707 09 67 Owner's Manual - Bowflex Classic | Owners Manual - Page 68
Printed in China ©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, StairMaster, Power Rod and Nautilus Institute are either registered trademarks or trademarks in the USA of Nautilus, Inc. Schwinn is a registered trademark. All other
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Nautilus
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Bowflex
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Schwinn
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Fitness
StairMaster
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Universal
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Nautilus Institute
®
Owner’s Manual
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®
Classic Home Gym
003-3211-120108A
English