User manual BOWFLEX CLASSIC ASSEMBLY MANUAL

[. . . ] ® ® Classic Home Gym Owner's Manual English Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 003-3211-120108A Table of Contents Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Safety Warning Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Features and Use . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . [. . . ] However, you don't have to do all these exercises at once. You can break them up into shorter workouts throughout the day. For example, you can do just upper body exercises in the morning, and your lower body exercises in the evening. Or, you can alternate strength exercises with cardiovascular exercise (often known as circuit training) by switching back and forth every couple of minutes. 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 weight options in a revolutionary all-in-one dumbbell. You can use elastic tubing, or simply do body weight exercises such as push-ups or lunges. 39 Owner's Manual 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. To maintain your flexibility, you simply need to stretch. This could be as simple as reaching for your toes, or reaching overhead when you wake up in the morning. Or maybe you enjoy it so much that you would be interested in trying the Nautilus® yoga workout video. You can even incorporate stretching into your strength training workouts by stretching the muscles you have used immediately after you have completed your exercise set. Like cardiovascular training, it is recommended that you stretch every day. However, you do not need to create a formalized program. You can simply make sure that you stretch your major muscle groups throughout the day. Make sure you include your thighs, calves, hamstrings, back, chest, neck and shoulders. Do what feels good, but also remember to mix it up. Don't just do traditional "reach and hold" stretches. Also, try gently moving through a range of motion that is comfortable to you. For example, you don't have to stretch your neck simply by pulling on your head with your hand. You can also just rotate the neck slowly around and look side to side. 40 Owner's Manual 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. [. . . ] Be consistent with your Bowflex® home gym exercising, healthy eating, and superhydrating ­ and your accomplishments may well exceed your goals. 64 Owner's Manual workout log EXERCISE Sets DATE: 2 10, 9 120, 130 Reps 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 Reps Resistance Sets Reps Resistance Sets Reps Resistance DATE: DATE: DATE: DATE: DATE: Bench Press 65 Owner's Manual 100% Satisfaction Guarantee We want you to know that your Power Rod® Home Gym machine is a superior product. If, for any reason, you are not 100% satisfied with your Power Rod® Home Gym machine, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. 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. [. . . ]