Bowflex Power Pro Owners Manual - Page 12

Working Out - workout routines

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10 Working Out A workout begins in your mind's eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal. The most important part of breathing during exercise is, quite simply, that you do it. 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: Warming Up We recommend that you warm up by rowing on the Bowflex. Aerobic Rowing Position: • Remove bench, unlock the seat. • Sit on the seat facing the Power Rods. 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, don't force it. • Grab the handles and keep the arms straight to the front. Performing • Place the toes on the lower frame and heels on the Your Routine platform, knees bent The workout portion of your comfortably. fitness routine is the series of • Sit up straight with your spine in good alignment. exercises devoted to your particular goals. Remember, make sure to have fun! Action: START • Initiate the movement by extending the knees while Cool Down simultaneously bending the arms and pinching the shoulder blades together. An essential part of the exercise routine is the cool down. Gradually reduce the level of • With the arms passing by exercise intensity so that blood the sides of your trunk, does not accumulate in one the handles should be muscle group, but continues to near your torso as the circulate at a decreasing rate. We knees near extension. FINISH recommend the rowing exercise for the cool down. Remember to Key Points: gradually move yourself into a relaxed state. • Do not lose spinal alignment - keep your chest lifted. • If you bend forward during the return toward the Power Rods, bend at the hips, not the waist. Breathing

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Working Out
A workout begins in your mind’s eye. With
concentration and visualization you can
approach your workout with a positive,
constructive attitude. A good pre-workout
mental routine is to sit and relax, so 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 rowing
on the Bowflex.
Aerobic Rowing Position:
• Remove bench, unlock the seat.
• Sit on the seat facing the Power Rods.
• Grab the handles and
keep the arms straight to
the front.
• Place the toes on the lower
frame and heels on the
platform, knees bent
comfortably.
• Sit up straight with your
spine in good alignment.
Action:
• Initiate the movement by
extending the knees while
simultaneously bending
the arms and pinching the
shoulder blades together.
• With the arms passing by
the sides of your trunk,
the handles should be
near your torso as the
knees near extension.
Key Points:
• Do not lose spinal alignment - keep your
chest lifted.
• If you bend forward during the return
toward the Power Rods, bend at the hips,
not the waist.
Breathing
The most important part of breathing during
exercise is, quite simply, that you do it.
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 proba-
bly hold your breath. DO NOT hold your
breath. Do not exaggerate breathing. Depth
of inhalation and exhalation should be nat-
ural for the
situation.
2)
Allow breathing to occur,
naturally, don’t force it.
Performing
Your Routine
The workout portion of your
fitness routine is the series of
exercises devoted to your
particular goals. Remember,
make sure to have fun!
Cool 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. We
recommend the rowing exercise
for the cool down. Remember to
gradually move yourself into a relaxed state.
FINISH
START
10