Bowflex xlt manual

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Bowflex xlt manual

 

Here is your 6-Week Bowflex Home Workout Plan : minute workouts each day involving both strength and cardio to keep you healthy and happy! You will repeat these workouts each week for six weeks, giving you time to both learn the exercises and see improvements. While most workouts require no equipment, a few do incorporate dumbbells and a bench. No dumbbells? No problem. You can use water bottles or soup cans instead. Chest presses can be done on the floor and step-ups can be done using the stairs in your home.

The plan also incorporates fun, free video workouts that can be found on the Bowflex YouTube page. If you do not have cardio equipment but want to stay indoors, we have included three bodyweight cardio video workouts to choose from. We have also included a restorative 5-minute full body stretch video that you can do at the end of your workouts, or at any time throughout your day. You can do these sessions with your spouse, your kids — Try to make it a family event whenever possible.

The ultimate goal is consistency — Try to get as many workouts in as possible during the six-weeks. Stand off to the side while attaching rods. Never attempt to exercise with more resistance than you are physically able to handle.

Your body will do what you train it to do. Here are some fitness components that will help you define your goals and choose your fitness program.

Muscle Strength is the maximum force that you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child.

It is developed when a localized muscle is worked both positively concentric and negatively eccentric at a resistance - great enough so you can perform only five to eight repetitions of the exercise before the muscle fails.

Each set of repetitions is followed by a rest interval that typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for the stress and usually increases in both strength and size. Muscle Endurance is the ability to perform repeated contractions. It comes into play when you cross-country ski or work on your feet all day.

Endurance training addresses the slow twitch, endurance muscle fibers, which depend on oxygen for energy. To develop muscle endurance, use low resistance and high repetitions - about repetitions in each set, three sets to each exercise, working the muscle only to fatigue.

Muscle Power is the combination of strength and speed of the muscular contraction. Load is actually a more important factor than speed when attempting to improve power. When training to achieve muscular power, pick a resistance that fatigues you in the repetition range. When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster.

Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for. Then practice the skill associated with your sport, learning to apply this newly achieved power. Body Composition is the ratio of fat weight fat to lean weight muscles, bones and tissue. As you age, the ratio shifts. The fat weight increases and the lean weight decreases.

Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Performing these two forms of exercise, either at different times or together, will create the greatest changes in body fat weight.

Balanced Strength and alignment is the result of equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your ability to perform just about any activity safely and effectively. An over-development of the back will round the shoulders; weak or stretched abdominals can cause lower back pain.

You want a balance of muscle strength in front and back. In addition, you need a balance of strength between your middle, lower, and upper body. Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen. It is a cooperative movement of opposite muscle groups.

When a muscle contracts, its opposite muscle group must relax for the action to occur. Increased flexibility means an increased range of motion, made possible by this simultaneous contracting and relaxing. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs that are included in this manual. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time.

It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowflex.

That will lead to setbacks and discouragement. Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complimentary muscle groups. To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise.

Only then will you meet your goals safely and efficiently. The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual. You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow these guidelines.

Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities.

Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is. Put first things first: During each session work those muscle groups that need the most training, first. Any fitness program must contain a cardiovascular fitness component to be complete.

So complement your resistance training with aerobic exercise such as walking, running, bicycling or rowing on the Bowflex. Training Variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find the best formula, you must experiment with several combinations of variables.

We recommend daily activity but not daily training of the same muscle group. Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance.

Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating.

As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one.

Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have become just plain bored, it is time to change your program.

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only seconds between sets. As you get stronger, increase the number of sets you perform.

Count three seconds up and three seconds down. Body building requires focused concentration and dedication to training, as well as proper eating habits.

Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight.

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.

One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique.

Warm-up with minutes of rowing or some other aerobic exercise before starting your circuits. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. 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. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5. Rest 60 - seconds between each set and exercise. Count two seconds up and four seconds down and work to fatigue during each set. Muscles worked: This exercise emphasizes the chest muscles pectoralis major , especially the.

It also involves the front shoulder muscles anterior deltoid, a portion of the middle deltoid and the triceps, which are located on the back of the upper arm.

Maintain a very slight, comfortable, arch in your lower back. Muscles worked: This exercise emphasizes the chest muscles pectoralis major , also involving the front shoulder muscles anterior deltoid. Muscles worked: This exercise emphasizes the chest muscles pectoralis major , also involving.

Keep your chest muscles tightened during the entire motion. Maintain good spinal alignment. Muscles worked: This exercise involves the entire chest muscle, the front shoulder muscles. The goal however, is not any specific muscle group. It is to be used with very light resistance for an endurance activity. Keep your arms bent. Muscles worked: This exercise emphasizes the upper back the latissimus dorsi, teres major, and.

It also involves the chest the pectoralis major muscles.