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Summary of Contents for Bowflex Classic
- Page 1 ® ® 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
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 ............ 6 Scapular Retraction ........ -
Page 3: Important Safety Instructions
Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: Read and understand the complete Owner's Manual. Keep Owner's Manual for future reference. Read and understand all warnings on this machine. -
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 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 136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben.
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Page 6: Features And Use
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. How Often Should You Exercise •... - Page 7 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
Each rod is marked with its weight rating on the "Rod Cap". The Bowflex Classic home gym ® comes with 210 lbs. (95kg) of resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. -
Page 9: The Workout Bench
Remove the Bench, pull out the Seat Slider Knob, twist it a half turn and release it to put the Seat in a “free sliding” position for Calf Raise or Leg Press exercises. Maintenance and Care of Your Bowflex Home Gym ®... -
Page 10: Storing Your Home Gym
Seat Rail. Failure to use correct lifting procedure can cause injury. 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 ®... -
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
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. Body Composition is the ratio of fat weight Muscle Strength is the maximum force that (fat) to lean weight (muscles, bones and tissue). -
Page 13: Design Your Program
In addition, select exercises that We recommend that you warm up by doing light address complementary muscle groups. stretching and performing light exercises on the Bowflex home gym. ® Put first things first During each session, first work muscle groups Cooling Down that need the most training. -
Page 14: Twenty Minute Better Body Workout
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
Workouts Body Part Exercise Sets Reps 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 Crunch 20 Minute Upper/Lower Body... -
Page 16: Body Building
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
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
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
Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is designed to emphasize overall strength development. This is an advanced 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 exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Only exercises included in this manual or in written materials authorized and supplied by Bowflex® are recommended for operation with this machine. Chest Exercises... -
Page 21: Decline Bench Press
Exercises Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. -
Page 22: Seated Shoulder Press
Exercises Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips •... -
Page 23: Scapular Retraction
Exercises Shoulder Exercises Scapular Retraction Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lose your spinal alignment. •... -
Page 24: Seated Low Back Extension
Exercises Back Exercises Seated Low Back Extension Muscles Worked Lower Trapezios Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. -
Page 25: Stiff Arm Pulldowns
Exercises Back Exercises Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •... -
Page 26: Reverse Grip Pulldown
Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Lower Trapezius Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. -
Page 27: Triceps Pushdown
Exercises Arm Exercises Triceps Pushdown - Elbow Extension Muscles Worked Triceps Machine Set-Up • Remove the bench. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your upper arms motionless and your wrists straight. -
Page 28: Standing Biceps Curl
Exercises Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles Worked Biceps Machine Set-Up • Remove the bench. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. -
Page 29: Seated (Resisted) Abdominal Crunch
Exercises Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • Adjust the bench to a 45° incline. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •... -
Page 30: Leg Extension
Exercises Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • Adjust to Flat Bench Back position. • Leg Extension pulleys • Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension. -
Page 31: Seated Hip Adduction
Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius Machine Set-Up • Adjust to Flat Bench Back position • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Do not cross the attached leg in front of the stabilized leg. -
Page 32: Standing Leg Kickback
Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips •... -
Page 33: Welcome To Fitness
welcome to fitness BY jay blahnik Owner’s Manual... - Page 34 welcome to fitness The Nautilus Institute is a research-based initiative of Nautilus, ™ Inc. that provides the motivation and education to help more people embrace lifelong health and 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 health.
- Page 35 exercise and health It is not a secret that lack of exercise is increasingly becoming a major health issue. Obesity is on the rise, and being overweight 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 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. With home exercise equipment, you can roll out of bed, put on a pair of sweats and start working out while the coffee is brewing.
- Page 37 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. Be patient, and plan to start slow and easy.
- Page 38 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 other components of fitness are just as important. These other two components are muscle strength and flexibility.
- Page 39 The best part is you don’t need complicated equipment or fancy machines. You can do everything you need to do with a simple pair of dumbbells, or you can try Bowflex SelectTech dumbbells, which provide you a wide variety of ®...
- Page 40 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 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 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. Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you work out.
- Page 43 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 beating the dropout odds The Surgeon General’s Report on Physical Activity and Health summarizes a few main points: 1. Regular physical activity offers substantial improvements in health and well-being for a majority of Americans. 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 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 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
BoWflex BodY leanness program ® BY dr. ellington darden Owner’s Manual... - Page 48 If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. make sure you read your bowflex owner’s manual before attempting a workout.
- Page 49 Body Leanness Program emerged from these findings. ® If you want to get the best-possible results from this program, you must be willing to exercise very intensely on the Bowflex ® machine and adhere to a strict eating plan. In return, you’ll get my guarantee that if you follow the program exactly as directed, you’ll observe the pounds and inches disappear on almost a weekly basis.
- Page 50 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. Body Weight Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
- Page 51 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. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage.
- Page 52 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. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
- Page 53 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. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg).
- Page 54 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 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 phase and 4 seconds in the negative.
- Page 56 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. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Approximately 60 percent of the daily calories should be from carbohydrates.
- Page 57 The menus in the Bowflex eating plan are designed for maximum ® fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as you probably realize the products are sometimes changed or discontinued.
- Page 58 the eating plan Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Grains Fruits Vegetables...
- 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. • Healthy Choice Hearty Chicken, 1/2 C. sweet peas, canned, no salt ®...
- Page 60 the eating plan (metrIC measurements*) • Healthy Choice 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. • Campbell’s Healthy Request Noncaloric beverage ®...
- Page 61 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 A. One suggestion is to team up with a partner. Most more shapely. people are more motivated and make better progress Q. Why is it so important I perform the Bowflex if they go through the program with a friend. In ®...
- Page 63 In other words, sip 1 5/8 gallons (6.2 l) of ice- cold water each day. A. Because doing so doesn’t speed up fat loss. Aerobic dancing – and other activities such as running, Continue your Bowflex exercise routine at the ® swimming, cycling, stair-stepping, and racquetball –...
- Page 64 Second, you do not need to train three 9. Low Back Extension times a week. You can maintain your strength at twice 10. Abdominal Crunch a week. Add variety to your Bowflex routines ® Look in your Bowflex Owner’s Manual for ®...
- Page 65 workout log EXERCISE DATE: DATE: DATE: DATE: DATE: DATE: Sets Bench Press Reps 10, 9 120, 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...
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Page 66: 100% Satisfaction Guarantee
Call a Power Rod Home Gym Representative at 1-800-NAUTILUS (1-800-628-8458) for a ® Return Authorization Number (RMA). An RMA will be granted if: The Bowflex Power Rod Home Gym exercise machine was purchased directly from ® ® Nautilus, Inc. -
Page 67: Contacts
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. - Page 68 Printed in China ©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...
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