Bowflex Classic Owner's Manual
  1. Manuals
  2. Brands
  3. Bowflex Manuals
  4. Home Gym
  5. Classic
  6. Owner's manual

Bowflex Classic Owner's Manual

Hide thumbs Also See for Classic:
Table of Contents

Advertisement

Quick Links

®
®
Classic Home Gym
Owner's Manual
English
003-3211-120108A

Advertisement

Table of Contents
loading

Related Manuals for Bowflex Classic

Summary of Contents for Bowflex Classic

  • Page 1 ® ® Classic Home Gym Owner’s Manual English 003-3211-120108A...

  • Page 2: Table Of Contents

    Table of Contents Specifications ............2 Important Safety Instructions ....... 3 Features and Use ............ 6 Workouts ..............12 Welcome to Fitness ..........33 Fast Fat Loss Now..........47 100% Satisfaction Guarantee ......66 Contacts..............67 Exercises..............20 Specifications Physical Dimensions Capacities Patent Information:...

  • Page 3: Important Safety Instructions

    Important Safety Instructions Before using this equipment, obey the following warnings:...
  • Page 4 Important Safety Instructions Safety Warning Labels and Serial Number...
  • Page 5 Important Safety Instructions...

  • Page 6: Features And Use

    Features and Use How Often Should You Exercise What to Wear Stretching...
  • Page 7 Features and Use ®...
  • Page 8 Features and Use Power Rod ® Resistance Connecting the Power ® Unit to the Cables Safety When You Are Not Using Your Home Gym...
  • Page 9 Features and Use The Workout Bench Removing the Bench Flat Bench 45° Incline Bench Free-Sliding Seat Maintenance and Care of Your Bowflex ® Home Gym...
  • Page 10 Features and Use Storing Your Home Gym...
  • Page 11 Features and Use Accessories and Equipment Handgrips Standard Grip: Hand Cuff Grip: Foot Grip: Leg Press Belt Additional Accessories...

  • Page 12: Workouts

    Workouts Define Your Goals Body Composition Muscle Strength Muscle Endurance Flexibility Muscle Power Cardiovascular Endurance...
  • Page 13 Workouts Design Your Own Program Understand fitness and its components Know your current fitness level Once you’ve established a base of fitness, follow these basic principles Identify your goals Working Out Select complementary exercises Warming Up Put first things first Cooling Down Remember your cardiovascular component...
  • Page 14 Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes Body Part Exercise Sets Advanced General Conditioning Frequency: 3 days per week (M-W-F) Time: 20 minutes Body Part Exercise Sets Days 1 & 3...
  • Page 15 Workouts Body Part Exercise Sets Days 2 & 4 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes Body Part Exercise Sets Days 1 & 3 Body Part Exercise Sets Days 2 & 4...
  • Page 16 Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body Part Exercise Sets Days 1 & 3 Body Part Exercise Sets Days 2 & 4 Body Part Exercise Sets Days 5 & 7...
  • Page 17 Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Body Part Exercise Days 1 & 3 Body Part Exercise Days 2 & 4 Days 5 & 7 Body Part Exercise...
  • Page 18 Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit 1 Body Part Exercise Body Part Exercise Circuit 2...
  • Page 19 Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes Body Part Exercise Sets Day 1 Body Part Exercise Sets Day 2 Body Part Exercise Sets Day 3...

  • Page 20: Exercises

    Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Machine Set-Up Success Tips...
  • Page 21 Exercises Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Machine Set-Up Success Tips Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Machine Set-Up Success Tips...
  • Page 22 Exercises Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Machine Set-Up Success Tips Front Shoulder Raise - Shoulder Flexion (elbow stabilized) Muscles Worked Machine Set-Up Success Tips...
  • Page 23 Exercises Shoulder Exercises Scapular Retraction Muscles Worked Machine Set-Up Success Tips Crossover Seated Rear Deltoid Rows Muscles Worked Machine Set-Up Success Tips...
  • Page 24 Exercises Back Exercises Seated Low Back Extension Muscles Worked Machine Set-Up Success Tips Narrow Pulldowns Muscles Worked Machine Set-Up Success Tips...
  • Page 25 Exercises Back Exercises Stiff Arm Pulldowns Muscles Worked Machine Set-Up Success Tips Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles Worked Machine Set-Up Success Tips...
  • Page 26 Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Machine Set-Up Success Tips Arm Exercises Standing Wrist Curl Muscles Worked Machine Set-Up Success Tips...
  • Page 27 Exercises Arm Exercises Triceps Pushdown - Elbow Extension Muscles Worked Machine Set-Up Success Tips Lying Triceps Extension - Elbow Extension Muscles Worked Machine Set-Up Success Tips...
  • Page 28 Exercises Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles Worked Machine Set-Up Success Tips Abdominal Exercises Trunk Rotation Muscles Worked Machine Set-Up Success Tips...
  • Page 29 Exercises Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Machine Set-Up Success Tips Leg Exercises Leg Press Muscles Worked Machine Set-Up Success Tips...
  • Page 30 Exercises Leg Exercises Leg Extension Muscles Worked Machine Set-Up Success Tips Seated Calf Raise Muscles Worked Machine Set-Up Success Tips...
  • Page 31 Exercises Leg Exercises Seated Hip Adduction Muscles Worked Machine Set-Up Success Tips Seated Hip Abduction Muscles Worked Machine Set-Up Success Tips...
  • Page 32 Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Machine Set-Up Success Tips...

  • Page 33: Welcome To Fitness

    WELCOME TO FITNESS BY JAY BLAHNIK...

  • Page 34: Welcome To Fitness

    WELCOME TO FITNESS Start Smart. Stay Smart. Do it For Life! ™ Jay Blahnik Jay Blahnik Full Body Flexibility...
  • Page 35 EXERCISE AND HEALTH...
  • Page 36 YOUR NEW HOME FITNESS PROGRAM...

  • Page 37: Steps To Getting Started

    STEPS TO GETTING STARTED The First Step Is the Most Difficult Get a Physical Exam Plan for Your Home Fitness Center Find an exercise buddy Make fitness a part of your schedule Use Positive Affirmations Set Goals...

  • Page 38: Components Of Fitness

    COMPONENTS OF FITNESS Cardiovascular Fitness Training the heart and lungs to be stronger and deliver more oxygen throughout your body with less effort.
  • Page 39 Muscular strength Training your muscles to remain strong using resistance such as dumbbells, elastic tubing or your body weight.
  • Page 40 Flexibility Being able to bend, reach, twist and turn with comfort and ease as we perform daily tasks, play or exercise.
  • Page 41 NUTRITION Understand Caloric Balance Eat a Variety of Foods Drink Water Eat More Often and Be Mindful of Your Portions...

  • Page 42: Monitoring Your Intensity

    MONITORING YOUR INTENSITY Zone Description Zone Description Easy Warm up Cool down Challenging, but comfortable Steady endurance pace Challenging and slightly uncomfortable Race pace Borderline out of breath Breathless Not maximum, but winded Can’t keep the pace for very long...
  • Page 43 Approximate Percentage Zone Description Your Heart Rate of Maximum Heart Rate Easy Insert the heart Warm up rate you get when 50% – 65% Cool down you are in Zone 1 Insert the heart Challenging, but comfortable rate you get when 65% –...
  • Page 44 BEATING THE DROPOUT ODDS...
  • Page 45 SUGGESTED READING The Complete Home Fitness Handbook Full Body Flexibility by Edmund Burke by Jay Blahnik Building Strength and Stamina Cross-Training for Dummies by Wayne Wescott, PhD by Tony Ryan and Martica Heaner...

  • Page 46: Workout Log

    WORKOUT LOG Total Total Total Date Time Time Calories Calories Distance Distance Jan. 1 20:00 20:00 Jan. 2 21:00 41:00 11.5...

  • Page 47: Fast Fat Loss Now

    FAST FAT LOSS NOW! ® THE BOWFLEX BODY LEANNESS PROGRAM BY DR. ELLINGTON DARDEN...
  • Page 48 ® THE BOWFLEX BODY LEANNESS PROGRAM WARNING! Make sure you read your Bowflex ® Owner’s Manual BEFORE attempting a workout.
  • Page 49 A GUARANTEE FROM DR. ELLINGTON DARDEN Best of all, these dramatic Bowflex ®...
  • Page 50 MEASUREMENTS Body Weight Circumference of Body Parts Optional Picture Taking...
  • Page 51 Suprailium Triceps Thigh Chest Abdomen Stand relaxed. Stand with right Stand relaxed with Stand relaxed. Stand relaxed. Pick Pick up a diagonal elbow flexed most of the weight Pick up a diagonal up a vertical skinfold skinfold just above 90 degrees and on your left leg.

  • Page 52: Determining Your Body Fat

    DETERMINING YOUR BODY FAT To Use The Nomogram: Female Male Percent Body-Fat 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.
  • Page 53 CALCULATING LEAN BODY MASS For Example: Enter Your Information Here: (Pounds or Kilograms) Before Body Weight Fat Percentage Body Fat Weight Body Weight Weight of Body Fat Lean-Body Weight – Use the Same Factors to Calculate After Six Weeks. After Body Weight Fat Percentage Body Fat Weight...
  • Page 54 YOUR RESULTS SUMMARY SHEET Name __________________________________ Age _______ Height ___________________ Weight Loss _______________ Weight Before _____________ Muscle Gain _______________ Weight After ______________ Fat Loss __________________ Please follow the instructions in the “Measurements” section (page 3) for measuring circumferences. Before After Difference Right Arm: Left Arm:...

  • Page 55: The Workouts

    THE WORKOUTS GUIDELINES Week 1 & 2 Week 1 & 2 Exercise Sets Reps Leg Curl 8-12 Leg Extension 8-12 Bench Press 8-12 Lying Biceps Curl 8-12 Seated Shoulder Press 8-12 Seated Abdominal Crunch 8-12 Week 3 & 4 Exercise Sets Reps GUIDELINES Week 3 &...
  • Page 56 EATING GUIDELINES Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a Minimum Avoid Too Much Stress Superhydrate your system Week 1: drink four 32-oz. bottles (3.8 l) of ice-cold water per day. Week 2: drink four-and-a-half 32-oz. bottles (4.3 l) of ice-cold water per day. Week 3: drink five 32-oz.
  • Page 57 THE EATING PLAN Weeks 1 & 2: Men 1500 calories per day. Women 1200 calories per day. Weeks 3 & 4: Men 1400 calories per day. Women 1100 calories per day. Weeks 5 & 6: Men 1300 calories per day. Women 1000 calories per day. Daily Carbohydrates Protein...
  • Page 58 THE EATING PLAN Staples Grains Fruits Vegetables Orange juice Bagels: Bananas, large Lettuce Sarah Lee ® (frozen) (8 3/4 inches [22 cm] Skim milk Tomatoes long) Cereals: Whole-wheat bread Whole kernel corn 1.5oz. (42g) serving Apples (canned no salt Promise Ultra ®...
  • Page 59 THE EATING PLAN (US MEASUREMENTS*) Noncaloric beverage Steak Dinner Breakfast = 300 calories Soup (choice of one soup) 3 oz. lean sirloin, broiled (176) Choice of bagel, cereal or shake. ® Hearty Chicken, 1/2 C. sweet peas, canned, no salt 15-oz.
  • Page 60 THE EATING PLAN (METRIC MEASUREMENTS*) ® Hearty Chicken, 120 ml beets, canned (35) Breakfast = 300 calories 420 g can (260), or 120 ml skim milk (45) Choice of bagel, cereal or shake. ® Healthy Request Noncaloric beverage Hearty Vegetable Beef, 450 g Men add: Bagel can (260)
  • Page 61 Q&A...
  • Page 62 Q&A...
  • Page 63 Q&A...
  • Page 64 Q&A Eat smaller meals more frequently. Maintenance Routine 1 Drink at least 1 gallon (3.8 l) of cold water each day Train on your Bowflex ® home gym at least Maintenance Routine 2 twice a week Add variety to your Bowflex ®...

  • Page 65: Bench Press

    WORKOUT LOG EXERCISE DATE: DATE: DATE: DATE: DATE: DATE: Sets Bench Press 10, 9 Reps 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets...

  • Page 66: Satisfaction Guarantee

    100% Satisfaction Guarantee...

  • Page 67: Contacts

    Contacts TECHNICAL/CUSTOMER SERVICE INTERNATIONAL CUSTOMER SERVICE Tel: (800) NAUTILUS, (800-628-8458) Nautilus International S.A. Fax: (877) 686-6466 Rue Jean Prouvé E-mail: Bowflex@nautilus.com 1762 Givisiez / Switzerland Tel: + 41 26 460 77 77 CORPORATE HEADQUARTERS Fax: + 41 26 460 77 70 Nautilus, Inc.

Table of Contents