Working Out - Bowflex Power Pro Owner's Manual

Working Out

10
A workout begins in your mind's eye. With
concentration and visualization you can
approach your workout with a positive,
constructive attitude. A good pre-workout
mental routine is to sit and relax, so you can
focus on what you are about to do and think
about achieving your end goal.
Warming Up
We recommend that you warm up by rowing
on the Bowflex.
Aerobic Rowing Position:
• Remove bench, unlock the seat.
• Sit on the seat facing the Power Rods.
• Grab the handles and
keep the arms straight to
the front.
• Place the toes on the lower
frame and heels on the
platform, knees bent
comfortably.
• Sit up straight with your
spine in good alignment.
Action:
• Initiate the movement by
extending the knees while
simultaneously bending
the arms and pinching the
shoulder blades together.
• With the arms passing by
the sides of your trunk,
the handles should be
near your torso as the
knees near extension.
Key Points:
• Do not lose spinal alignment - keep your
chest lifted.
• If you bend forward during the return
toward the Power Rods, bend at the hips,
not the waist.
Breathing
The most important part of breathing during
exercise is, quite simply, that you do it.
Breathing in or out during the actual
performance is not dependent upon the
direction of air flow relative to exertion. It is,
in fact, a mechanical process that changes the
position of your spine as your rib cage moves.
Here are some tips for breathing:
1) Be cautious when you are concentrating or
exerting effort. This is when you will proba-
bly hold your breath. DO NOT hold your
breath. Do not exaggerate breathing. Depth
of inhalation and exhalation should be nat-
ural for the situation.
2) Allow breathing to occur,
naturally, don't force it.
START
FINISH
gradually move yourself into a relaxed state.
Performing
Your Routine
The workout portion of your
fitness routine is the series of
exercises devoted to your
particular goals. Remember,
make sure to have fun!
Cool Down
An essential part of the exercise
routine is the cool down.
Gradually reduce the level of
exercise intensity so that blood
does not accumulate in one
muscle group, but continues to
circulate at a decreasing rate. We
recommend the rowing exercise
for the cool down. Remember to