Related Manuals for Nautilus Bowflex Classic
Summary of Contents for Nautilus Bowflex Classic
- Page 1 All manuals and user guides at all-guides.com ® ® Classic Home Gym Owner’s Manual English Nautilus ® Bowflex ® Schwinn ® Fitness StairMaster ® Universal ® Nautilus Institute ® 003-3211-120108A...
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Page 2: Table Of Contents
All manuals and user guides at all-guides.com Table of Contents Specifications ............2 Decline Bench Press ........21 Incline Bench Press ........21 Important Safety Instructions ....... 3 Seated Shoulder Press ......22 Safety Warning Labels ......... 4 Front Shoulder Raise ........22 Features and Use ............ -
Page 3: Important Safety Instructions
Contact your doctor before you use the machine again. all cables, pulleys and their connections. Contact Nautilus® Customer Service for repair information. : 300 lb. (136 kg). -
Page 4: Safety Warning Labels
Important 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. - Page 5 All manuals and user guides at all-guides.com Important Safety Instructions Type Description WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only. WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt fregegeben.
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Page 6: Features And Use
All manuals and user guides at all-guides.com Features and Use Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. - Page 7 All manuals and user guides at all-guides.com Features and Use Top Cross Bar Leg Attachment Top Cross Bar Pulley Rod Box Chest Bar Pulley Power Rod ® Unit Chest Bar with Pulleys Owner’s Manual...
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Page 8: Power Rod® Resistance
All manuals and user guides at all-guides.com 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". -
Page 9: The Workout Bench
All manuals and user guides at all-guides.com Features and Use The Workout Bench Your Bowflex ® home gym has a number of seat and bench positions: Flat bench forward, Flat bench back, the seat, pull out the Seat Slider Knob, then slide the seat to one of the three locking holes on the Seat Rail. -
Page 10: Storing Your Home Gym
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 (1-800-628- 8458). -
Page 11: Accessories And Equipment
Wear the Leg Press Belt around 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. Owner’s Manual... -
Page 12: Workouts
All manuals and user guides at all-guides.com Workouts Define Your Goals It is important to define your goals before you begin your workout routine. The following fitness guidelines will help you define your goals and choose your fitness program. Consult a physician when setting up your workout goals. -
Page 13: Design Your Program
All manuals and user guides at all-guides.com Workouts Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by following the guidelines below. Understand fitness and its components The number of Improperly designed programs can be repetitions and sets performed. -
Page 14: Twenty Minute Better Body Workout
All manuals and user guides at all-guides.com Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps without fatigue. Focus on practicing and learning your technique before increasing the resistance. -
Page 15: Twenty Minute Upper/Lower Body
All manuals and user guides at all-guides.com Workouts Body Part Exercise Sets Days 2 & 4 Back Seated Lat Rows 10-12 Narrow Pulldowns 10-12 Shoulders Crossover Rear Delt Row 10-12 Arms Standing Biceps Curl 10-12 Triceps Pushdown 10-12 Trunk Seated Low Back Extension 10-12 Seated Resisted Abdominal 10-12... -
Page 16: Body Building
All manuals and user guides at all-guides.com Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Work each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. -
Page 17: Circuit Training - Anaerobic/Cardiovascular
All manuals and user guides at all-guides.com Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). -
Page 18: True Aerobic Circuit Training
All manuals and user guides at all-guides.com Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. -
Page 19: Stength Training
All manuals and user guides at all-guides.com Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. -
Page 20: Exercises
All manuals and user guides at all-guides.com Exercises Keep your 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. -
Page 21: Decline Bench Press
All manuals and user guides at all-guides.com Exercises Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Machine Set-Up resistance rods. Success Tips upper arms and torso at the start of the motion, and slightly less than 90° at the finish. -
Page 22: Seated Shoulder Press
All manuals and user guides at all-guides.com Exercises Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Machine Set-Up resistance rods Success Tips on the floor. back as you raise your arms, but keep your spine steady and tight. maintain good spinal alignment. -
Page 23: Scapular Retraction
All manuals and user guides at all-guides.com Exercises Shoulder Exercises Scapular Retraction Muscles Worked Machine Set-Up resistance rods. Success Tips flat on the floor. arch in your lower back. movement. Crossover Seated Rear Deltoid Rows Muscles Worked Rear and Middle Deltoids, Posterior, Machine Set-Up resistance rods. -
Page 24: Seated Low Back Extension
All manuals and user guides at all-guides.com Exercises Back Exercises Seated Low Back Extension Muscles Worked Machine Set-Up resistance rods. Success Tips flat on the floor. spinal alignment. looped onto forearm. top of each rep. your shoulder blades. Narrow Pulldowns Muscles Worked Deltoids, Biceps Machine Set-Up... -
Page 25: Stiff Arm Pulldowns
All manuals and user guides at all-guides.com Exercises Back Exercises Stiff Arm Pulldowns Muscles Worked Biceps Machine Set-Up resistance rods. Success Tips feet flat on the floor. slight arch in your lower back. Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles Worked Biceps Machine Set-Up... -
Page 26: Reverse Grip Pulldown
All manuals and user guides at all-guides.com Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Machine Set-Up resistance rods. Success Tips on the floor. slight arch in your lower back. exercise. top of each rep. your shoulder blades. Arm Exercises Standing Wrist Curl Muscles Worked Biceps, Forearms... -
Page 27: Triceps Pushdown
All manuals and user guides at all-guides.com Exercises Arm Exercises Triceps Pushdown - Elbow Extension Muscles Worked Triceps Machine Set-Up resistance rods. Success Tips your wrists straight. maintain a slight arch in your lower back. feet flat on the floor. your triceps throughout the exercise. -
Page 28: Standing Biceps Curl
All manuals and user guides at all-guides.com Exercises Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles Worked Biceps Machine Set-Up resistance rods. Success Tips very slight arch in your lower back. feet flat on the floor. your wrists straight. Abdominal Exercises Trunk Rotation Muscles Worked... -
Page 29: Seated (Resisted) Abdominal Crunch
All manuals and user guides at all-guides.com Exercises Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up resistance rods. Success Tips should follow the rib motion rather than lead it. exercise and relax only at the end of each set. -
Page 30: Leg Extension
All manuals and user guides at all-guides.com Exercises Leg Exercises Leg Extension Muscles Worked Machine Set-Up resistance rods. Success Tips kick into the extension. during the exercise. Keep your kneecaps pointing up and straight forward. Seated Calf Raise Muscles Worked Gastrocnemius, Soleus Machine Set-Up resistance rods. -
Page 31: Seated Hip Adduction
All manuals and user guides at all-guides.com Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius Machine Set-Up resistance rods Success Tips hips or excessively arch your back. level. Do not raise your hips during the motion. Seated Hip Abduction Muscles Worked Piriformis, Gluteus Maximus... -
Page 32: Standing Leg Kickback
All manuals and user guides at all-guides.com Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up resistance rods. Success Tips tight and a very slight arch in your lower back. back. Owner’s Manual... -
Page 33: Welcome To Fitness
All manuals and user guides at all-guides.com WELCOME TO FITNESS BY JAY BLAHNIK Owner’s Manual... - Page 34 fitness patterns. The suggestions and recommendations in this guide represent the fundamental beliefs of the Nautilus Institute, and we hope you are able to begin or improve upon a lifetime of high-quality fitness and ™...
- Page 35 All manuals and user guides at all-guides.com EXERCISE AND HEALTH It is not a secret that lack of exercise is increasingly becoming a can contribute to an increased risk in heart attack, diabetes, high blood pressure and other life threatening illnesses. Most people do not get enough activity during the day to make up for the time they spend at their desks, driving their cars or sitting in front of their televisions.
- Page 36 All manuals and user guides at all-guides.com YOUR NEW HOME FITNESS PROGRAM There are many great reasons why home exercise equipment has increased in popularity over the years, but topping the list is convenience. For any fitness program to be successful, it must be something you will stick to on a regular basis.
- Page 37 All manuals and user guides at all-guides.com STEPS TO GETTING STARTED Now that you have made the commitment to start exercising at home, here are some suggestions that may help you stay motivated. The First Step Is the Most Difficult Any new habit is difficult to establish at first, but it can be done.
- Page 38 All manuals and user guides at all-guides.com COMPONENTS OF FITNESS Over the past 25 years, many people have focused on walking, running, cycling, swimming and other types of aerobic activity as their only means of exercise. However, we have learned that two two components are muscle strength and flexibility.
- Page 39 All manuals and user guides at all-guides.com Muscular strength Training your muscles to remain strong using resistance such as dumbbells, elastic tubing or your body weight. In the past decade, we have learned that building or maintaining muscular strength is extremely important for a balanced fitness program.
- Page 40 All manuals and user guides at all-guides.com Flexibility Being able to bend, reach, twist and turn with comfort and ease as we perform daily tasks, play or exercise. It is perhaps the most ignored component of fitness, but certainly the easiest one to incorporate into our daily lives because it can be done anywhere and almost at any time.
- Page 41 All manuals and user guides at all-guides.com NUTRITION Every good health and fitness program will also include a good nutrition component. Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss. There are a variety of schools of thought regarding which nutrition program, diet or eating plan is best.
- Page 42 All manuals and user guides at all-guides.com MONITORING YOUR INTENSITY When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are first starting out. It is also important that you work out at a variety of intensities after you have built a fitness base.
- Page 43 All manuals and user guides at all-guides.com These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter. Research has shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel.
- Page 44 All manuals and user guides at all-guides.com BEATING THE DROPOUT ODDS The Surgeon General’s Report on Physical Activity and Health 1. Regular physical activity offers substantial improvements in 2. If you exercise regularly, you’ll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis and even the common cold.
- Page 45 All manuals and user guides at all-guides.com SUGGESTED READING The Complete Home Fitness Handbook Full Body Flexibility by Edmund Burke by Jay Blahnik Human Kinetics Human Kinetics Building Strength and Stamina Cross-Training for Dummies by Wayne Wescott, PhD by Tony Ryan and Martica Heaner Human Kinetics For Dummies Owner’s Manual...
- Page 46 All manuals and user guides at all-guides.com 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 Owner’s Manual...
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Page 47: Fast Fat Loss Now
All manuals and user guides at all-guides.com FAST FAT LOSS NOW! ® THE BOWFLEX BODY LEANNESS PROGRAM BY DR. ELLINGTON DARDEN Owner’s Manual... - Page 48 All manuals and user guides at all-guides.com ® THE BOWFLEX BODY LEANNESS PROGRAM This program is scientifically designed for maximal fat loss over a period of six weeks. It is important that you practice every aspect of the plan to achieve optimum results.
- Page 49 All manuals and user guides at all-guides.com A GUARANTEE FROM DR. ELLINGTON DARDEN ® Dear Bowflex Enthusiast, I’m excited, really excited! I’m elated because I’ve researched and developed an exercise and eating program that produces fat loss faster than any plan I’ve ever tested. fat loss of 27.95 pounds (12.68 kg) per man.
- Page 50 All manuals and user guides at all-guides.com MEASUREMENTS If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner.
- Page 51 All manuals and user guides at all-guides.com To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body- fat percentage.
- Page 52 All manuals and user guides at all-guides.com DETERMINING YOUR BODY FAT To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge.
- Page 53 All manuals and user guides at all-guides.com CALCULATING LEAN BODY MASS Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program.
- Page 54 Hips: Right Thigh: Left Thigh: Total: Percent Body Fat: If you wish to send in your results to Nautilus, Inc., please send to: Bowflex ® Results, Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683. ® Or you may fax this sheet to Bowflex Results at 1-360-694-7755.
- Page 55 All manuals and user guides at all-guides.com THE WORKOUTS GUIDELINES Week 1 & 2 Week 1 & 2 Exercise Sets Reps All exercises should be practiced with one set of 8 to 12 Leg Curl 8-12 repetitions. The style of performance is very important. The Leg Extension 8-12 movement for each repetition should be 4 seconds in the positive...
- Page 56 All manuals and user guides at all-guides.com EATING GUIDELINES You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan and a superhydration routine.
- Page 57 All manuals and user guides at all-guides.com 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. and accurate calorie counts, which are listed in the menus. But discontinued.
- Page 58 All manuals and user guides at all-guides.com THE EATING PLAN accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Grains Fruits Vegetables Orange juice Bagels: Bananas, large Lettuce Sarah Lee ® (frozen) (8 3/4 inches [22 cm] Skim milk...
- Page 59 All manuals and user guides at all-guides.com 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.
- Page 60 All manuals and user guides at all-guides.com 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. ®...
- Page 61 All manuals and user guides at all-guides.com Q&A Q. Is it possible to drink too much water? A. Certainly. To do so, however, you’d probably have to drink four or five times as much per day as I’m recommending. There are a few ailments that can be negatively affected by large amounts of fluid.
- Page 62 All manuals and user guides at all-guides.com Q&A A. It would be great if you could, but you cannot. The number of calories per day is the problem. Teenagers require significantly more calories each day than 1500, which is the highest level. Check with a registered dietician (RD) for appropriate recommendations.
- Page 63 All manuals and user guides at all-guides.com Q&A Q. What happens after six weeks? How do I continue the program if I need to lose more weight? A. You should repeat the program for as long as it takes you to reach your goal. For example, it took Barry of his excessive fat, which amounted to 75 pounds (34 kg).
- Page 64 All manuals and user guides at all-guides.com Q&A and a wise eater. Read labels. Compare nutritional information. Be conscious of the ideal 60:20:20 ratio for carbohydrates, proteins, and fats. Eat smaller meals more frequently. You’ve been limiting your five meals per day to 300 calories if you’re a woman, or 500 calories if you’re a man.
- Page 65 All manuals and user guides at all-guides.com 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...
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Page 66: 100% Satisfaction Guarantee
This Power Rod ® Home Gym Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc. This guarantee does not apply to sales made by dealers or distributors. ® Call a Power Rod Home Gym Representative at 1-800-NAUTILUS (1-800-628-8458) for a ®... -
Page 67: Contacts
51147 Köln Tel: + 49 02203 2020 0 Fax: + 49 02203 2020 45 45 ITALY Nautilus Italy S.r.l., Via della Mer- canzia, 103 40050 Funo di Argelato - Bologna Tel: + 39 051 664 6201 Fax: + 39 051 664 7461... - Page 68 ©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, Stair- Master, Power Rod and Nautilus Institute are either registered trademarks or trademarks in the USA of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com...