Bowflex VersaTrainer Owners Manual - Page 20

Exercise Overview ANATOMY OF A WORKOUT For a safe, satisfying, and effective workout, plan to follow this progression: FT • Warm-up: two-to-three minutes, • Stretching: three-to-five minutes, A • Workout: 20-to-60 minutes, • Cool down: three-to-five minutes, and R • Relaxation: two minutes. D EXERCISE IN YOUR MINDS EYE With concentration and visualization, you can approach your workout with a positive, constructive attitude that will facilitate and enhance your exercise. A good mental pre-workout routine is to sit, take a couple of deep breaths, and relax for two minutes. Focus on what you are about to do and think about the benefits you will incur. The warm-up is continuous exercise that gradually increase the body temperature and blood flow to the muscle fibers. We recommend that you warm-up using the Power Push as it is a very natural motion for people who use wheelchairs. The workout portion of your fitness routine is the series devoted to your particular goals. We've developed many exercises for your to choose from so designing your program should be easy. Before you actually do an exercise the first time, review and thoroughly read all the information on the exercise. You may also want to close your eyes and perform the exercise; T this technique will help you to rely on your kinesthetic sense (your sense of muscle position and movement). Using your kinesthetic sense can help you fine tune your form and develop greater muscle control. F The cool-down is an essential part of the exercise routine. The cool-down gradually reduces the level of exercise intensity A so that blood does not accumulate in one place, but continues to circulate at a decreasing rate. R We recommend the Power Push exercise for the cool down. Remember to gradually move yourself into a relaxed state. D After you workout and cool-down, relax again. Sit quietly and focus on your exercise goals. Feel the blood flow through your muscles and feel the fatigue. Finally, after a few minutes, take a cool shower to bring your body temperature down. CHOOSING A RESISTANCE BowFlex recommends that you start with a light resistance and gradually increase the resistance until you can perform only the desired number of repetitions before the muscle fatigues. Remember, learning and using proper form and technique while exercising is as important to your workout as the amount of resistance you work with. 20 Bowflex® VersaTrainer® Owner's Manual