Bowflex VersaTrainer Owner's Manual
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Bowflex VersaTrainer Owner's Manual

Bowflex VersaTrainer Owner's Manual

Owners manual
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Ve r s a Tra i n e r
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BOWFLEX
Owner's / Assembly Manual

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Summary of Contents for Bowflex VersaTrainer

  • Page 1 Ve r s a Tra i n e r ® ® BOWFLEX Owner’s / Assembly Manual...
  • Page 2 Meanwhile, the cable pulley system allows a free of a road race. And in choosing the VersaTrainer ® , you’ve...
  • Page 3 TABLE OF COnTEnTs Bowflex® VersaTrainer® Owner’s Manual...

  • Page 4: Important Safety Precautions

    • Make sure that all positional adjustment devices are contact Nautilus Customer Service. securely engaged. • This machine is designed for a User’s Weight Limit of xxx pounds ((xxx/.) kilograms.) Do not use if you are over this weight. Bowflex® VersaTrainer® Owner’s Manual...
  • Page 5 • Keep cables and Power Rod® unit bound with rod binding strap when not in use. • Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working condition. • All exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex ® VersaTrainer ®...
  • Page 6 All exercise conditions the muscles aerobically or anaerobically, and all exercise conditions the heart to some extent. For overall conditioning - for health, fitness, and a balance of strength, endurance, and power - it’s important to consider both aerobic and anaerobic exercise as you define your goals and choose your exercise program. Bowflex® VersaTrainer® Owner’s Manual...
  • Page 7 Throughout this manual, all references to the left or right side and to the front or back are made as if you are facing the VersaTrainer ® machine, ready to exercise. ® ® The dimensions and general specifications for the BowFlex VersaTrainer exercise machine are as follows: Physical dimensions Length: 6 feet Width:  feet...

  • Page 8: Parts And Hardware Guide

    ® Assembly bolt bag Parts guide: Item #: Qty:  Descr: #1 x /” Pan Head Screw Item #: Qty: 1 Descr: /8” x -1/” Bolt Item #: Qty: 1 Descr: Allen Wrench, Short Arm /16” Bowflex® VersaTrainer® Owner’s Manual...

  • Page 9: Assembly Guide

    Head screws through the four holes (two on each side) on the black Power Rod Assembly ® (see Figure A-). sTEP 8: Now that you have assembled your VersaTrainer ® exercise machine, it is VERY IMPORTANT to tighten all screws and bolts, and visually inspect #12 Pan the VersaTrainer ®...

  • Page 10: Using Your Machine

    Use the rod binding strap included with your machine to bind all the rods together near the middle to top of the rod ® ® pack. This keeps them neat in appearance and makes your Bowflex VersaTrainer home gym as compact as possible.

  • Page 11: Getting Started

    ® Figure 3-1 extends the life of the rods (see Figure -1). 4 - general: Before using your VersaTrainer ® check all fasteners to be sure none has loosened with use. Tighten as needed. C A U T I O N Prolonged direct exposure to sunlight will cause the Power Rod rods to deteriorate.
  • Page 12 Make sure you understand the nature of resistance training and your current level of fitness before working with the ® VersaTrainer exercise machine. In general, start with lower Figure 2-1 resistances appropriate for your capacity and your goals. Figure 3-1 Bowflex® VersaTrainer® Owner’s Manual...
  • Page 13 (See Figure ) Figure 1 side at 45% to the Power rod unit: ® (See Figure ) Figure 2 To reduce the injury to persons, always fasten tie downs and lap belt before exercising. Figure 3 Figure 4 Bowflex® VersaTrainer® Owner’s Manual...
  • Page 14 Be sure locks are engaged before exercising. These and all other safety tips will help to ensure a safe and satisfying workout. If you are in any way unsure of the techniques presented please contact Nautilus, Inc. Figure 4-1 Bowflex® VersaTrainer® Owner’s Manual...
  • Page 15 3 - DO NOT exercise in a chair that is not equipped with functioning wheel locks. Figure 1: Attach straps to chair. To reduce the injury to persons, always fasten tie downs and lap belt before exercising. Figure 2: Attach hooks to side rail. Bowflex® VersaTrainer® Owner’s Manual...
  • Page 16 Figure 1-1: Attach hooks to side rail. sTEP 3: Clip lap belt together and tighten (see Figure -1). To reduce the injury to persons, always fasten tie downs and lap belt before exercising. Figure 3-1: Fasten lap belt together. Bowflex® VersaTrainer® Owner’s Manual...
  • Page 17 5 Pound Power rod 10 Pound Power rod Pounds Resistance Pounds Resistance start Fully Flexed start Fully Flexed 30 Pound Power rod 50 Pound Power rod Pounds Resistance Pounds Resistance start Fully Flexed start Fully Flexed Bowflex® VersaTrainer® Owner’s Manual...

  • Page 18: Safety Tips

    Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any light-headedness, dizziness, or shortness of breathe while exercising, stop the exercise and consult your physician. Bowflex® VersaTrainer® Owner’s Manual...
  • Page 19 1 minutes to be truly cardiovascular intensive. Any exercise program should be supplemented with cardiovascular training, ® such as the Power Push on the VersaTrainer exercise machine. BALAnCEd sTrEngTh and ALignMEnT is the result of equal strength development in all parts of the body.
  • Page 20 Finally, after a few minutes, take a cool shower to bring your body temperature down. ChOOsing A rEsisTAnCE BowFlex recommends that you start with a light resistance and gradually increase the resistance until you can perform only the desired number of repetitions before the muscle fatigues. Remember, learning and using proper form and technique while exercising is as important to your workout as the amount of resistance you work with.

  • Page 21: Designing Your Own Program

    Put first things first. At BowFlex, we believe in priority training. Work those muscle groups that need the most training first; you’re fresher at the beginning of your workout and will naturally focus better on them.
  • Page 22 Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any light-headedness, dizziness, or shortness of breathe while exercising, stop the exercise and consult your physician. Bowflex® VersaTrainer® Owner’s Manual...

  • Page 23: Chest Exercises

    Greater isolation will be felt in upper fibers for the pecs. BrEAThing TEChniQuE: Breathe out on the push and breathe in on the return. COMPLEMEnTAry EXErCisEs: Seated Row. FINIsH Bowflex® VersaTrainer® Owner’s Manual...
  • Page 24 This isolates the triceps and develops greater strength in the back of the arms. BrEAThing TEChniQuE: Breathe out on the push and breathe in on the return. COMPLEMEnTAry EXErCisEs: Seated Row. FINIsH Bowflex® VersaTrainer® Owner’s Manual...

  • Page 25: Chest Fly

    Power Rod® unit palm facing out. EXECuTiOn: Keeping torso erect and elbow slightly bent, drive the arm across the body. BrEAThing TEChniQuE: Breathe out on the drive and breathe in on the return. COMPLEMEnTAry EXErCisEs: Cross Body Pull. FINIsH Bowflex® VersaTrainer® Owner’s Manual...

  • Page 26: Shoulder Press

    BrEAThing TEChniQuE: Breathe in when pulling up and breathe out when returning to start position. COMPLEMEnTAry EXErCisEs: Shoulder Raise. FINIsH Bowflex® VersaTrainer® Owner’s Manual...
  • Page 27 EXECuTiOn: Drive the hand straight up toward the ceiling keeping palm facing down. Do not lean forward when performing this exercise. BrEAThing TEChniQuE: Breathe out when raising the arm and breathe in when returning to start position. COMPLEMEnTAry EXErCisEs: Back Shoulder Extension. FINIsH Bowflex® VersaTrainer® Owner’s Manual...
  • Page 28 You may want to stabilize your body by resting the free arm on the pulley lever bar. BrEAThing TEChniQuE: Breathe out on the drive motion and breathe in when returning to start position. COMPLEMEnTAry EXErCisEs: Chest Pull. FINIsH Bowflex® VersaTrainer® Owner’s Manual...
  • Page 29 Use free hand to stabilize upper part of working arm. EXECuTiOn: Rotate the arm across the torso until it touches the elbow of the opposite side. Perform this exercise in a slow and controlled manner. COMPLEMEnTAry EXErCisEs: Outward Rotation. FINIsH Bowflex® VersaTrainer® Owner’s Manual...
  • Page 30 EXECuTiOn: In a motion very similar to serving a tennis ball, drive the hand out and down toward the floor. Be sure to move in a speed specific pattern similar to the same speed as when serving a tennis ball. COMPLEMEnTAry EXErCisEs: Reverse Fly Seated Row. FINIsH Bowflex® VersaTrainer® Owner’s Manual...
  • Page 31 BrEAThing TEChniQuE: Exhale on the drive and inhale on the return. FINIsH COMPLEMEnTAry EXErCisEs: Forehand Drive. Forehand Drive BEnEFiT: This is the best exercise on the VersaTrainer machine for enhancing ® the forehand stroke for racquet sports and basketball. This side arm motion...

  • Page 32: Bicep Curl

    Concentrate on the front of the arms and maintain a stable back and arm position. Keep elbows stationary. BrEAThing TEChniQuE: Breathe out when pulling up toward the upper arm and breathe in when returning to start position. COMPLEMEnTAry EXErCisEs: Tricep Kickback and Tricep Press. FINIsH Bowflex® VersaTrainer® Owner’s Manual...

  • Page 33: Reverse Curl

    POsiTiOn: Grasp handle and rest forearm on the legs, palms facing down. EXECuTiOn: Draw the back of the hand toward the back of the lower arm. Perform slowly and deliberately. COMPLEMEnTAry EXErCisEs: Wrist Curl. FINIsH Bowflex® VersaTrainer® Owner’s Manual...

  • Page 34: Wrist Curl

    EXECuTiOn: Drive the arm down and back behind the body keeping the elbow stationary. BrEAThing TEChniQuE: Breathe out on the push and breathe in on the return to start position. COMPLEMEnTAry EXErCisEs: Bicep Curl and Long Cable Curl. FINIsH Bowflex® VersaTrainer® Owner’s Manual...

  • Page 35: Tricep Press

    Lower the forearm all the way to get a full range of movement. BrEAThing TEChniQuE: Breathe out when extending the forearm, and breathe in when returning to start position. COMPLEMEnTAry EXErCisEs: Long Cable Curl and Bicep Curl. FINIsH Bowflex® VersaTrainer® Owner’s Manual...
  • Page 36 BrEAThing TEChniQuE: Breathe out on the push and breathe in on the return to start position. COMPLEMEnTAry EXErCisEs: Long Cable Curl and Bicep Curl. FINIsH Bowflex® VersaTrainer® Owner’s Manual...

  • Page 37: Resisted Punch

    You may wish to alternate your hands or do both simultaneously. BrEAThing TEChniQuE: Breathe out on the punch and in on the return. FINIsH VAriATiOn: Perform exercise with pulleys at mid-back level. Bowflex® VersaTrainer® Owner’s Manual...

  • Page 38: Abdominal Exercises

    EXECuTiOn: Keeping the head and neck straight, crunch forward until chest comes in contact with the legs. BrEAThing TEChniQuE: Exhale when crunching forward and inhale when returning to start position. COMPLEMEnTAry EXErCisEs: Seated Row. FINIsH Bowflex® VersaTrainer® Owner’s Manual...

  • Page 39: Reverse Fly

    This allows for greater range of movement and greater isolation on the latissimus dorsi. Do not go beyond perpendicular, erect position in the upper body when pulling the handles towards the upper chest. COMPLEMEnTAry EXErCisEs: Bench Press and Chest Fly. FINIsH Bowflex® VersaTrainer® Owner’s Manual...

  • Page 40: Exercise Chart

    Feel free to make copies of this chart for further use. Exercise date: Sets Reps Resist Sets date: Reps Resist date: Sets Reps Resist date: Sets Reps Resist date: Sets Reps Resist date: Sets Reps Resist date: Sets Reps Resist date: Sets Reps Resist Bowflex® VersaTrainer® Owner’s Manual...
  • Page 41 Movement of a body segment away from the basic anatomical position and closer tot he center. A flexion brings the forearm to the shoulder. hypertrophy: An increase in muscle size, caused by working the muscle to failure, followed by a period of relaxation. Bowflex® VersaTrainer® Owner’s Manual...
  • Page 42 Quadriceps: Also called quads. The four separate thigh muscles on the front of the thigh responsible for extending the knee and flexing the hip joint. repetition: Also called rep. The actual start-to-finish performance of one complete exercise; 1 reps means performing the same exercise 1 times. Bowflex® VersaTrainer® Owner’s Manual...
  • Page 43 The balance of strength and development throughout the body - front and back; right and left; upper and lower extremities. Tone: Enhanced muscle contractibility and state of readiness, achieved by exercising the muscle using light resistance and high reps. Bowflex® VersaTrainer® Owner’s Manual...
  • Page 44 © 2006. Nautilus, Inc. All Rights Reserved. Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683. VersaTrainer, and the VersaTrainer logos, Bowflex and the Bowflex logos are either registered trademarks or trademarks of Nautilus, Inc. All marks not listed above are either registered trademarks or trademarks of their respective companies.

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