Fitness Basics - Bowflex BXT116 Assembly & Owners Manual

Fitness Basics

Frequency
To maintain good health, lose weight and improve your cardiovascular endurance, try and use the Bowflex
per week, 30 minutes each day.
If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 30 minutes of continuous exer-
cise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach 30 minutes total.
If your schedule is busy, and you are unable to fit 30 minutes of continuous exercise into your day, try accumulating 30 minutes by doing multiple
shorter workouts on the same day. For example, 15 minutes in the morning and 15 minutes in the evening.
For best results, combine your Bowflex
Tech dumbbells, and follow the Bowflex™ Body Weight Loss Guide that is included in this manual.
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Consistency
Busy work schedules, family obligations and daily chores can make it difficult to fit regular exercise into your life. Try these tips to increase your
chances of success:
Schedule your workouts the same way you schedule meetings or appointments. Select specific days and times each week, and try not to change
your workout times.
Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week. Leave messages with friendly
reminders to be consistent, and keep each other accountable.
Make your workouts more interesting by alternating between steady state (single-speed) workouts and interval training (varied speed) workouts. The
Bowflex fitness machine is even more fun when you add this kind of variety.
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Apparel
It is important to wear appropriate, safe and comfortable footwear and clothing when using the Bowflex
• Rubber-soled athletic walking or running shoes.
• Exercise clothing that allows you to move freely, and keep comfortably cool.
• Athletic support that provides stability and comfort.
Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers, feet, or other objects into moving
parts of the exercise equipment.
Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.
Warm-Up *
Before you use your Bowflex
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*
Source: Blahnik, Jay. Full-Body Flexibility, 2nd Edition. Champaign, IL: Human Kinetics, 2010. HumanKinetics.com
fitness machine workouts with a strength training program using a Bowflex
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fitness machine, consider doing these dynamic warm-up stretches, which will help prepare your body for the workout:
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Assembly / Owner's Manual
fitness machine a minimum of 3 times
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home gym or Bowflex
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fitness machine, including:
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Select-
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