User manual BOWFLEX PR1000

[. . . ] ® ® PR1000 Home Gym Owner's Manual Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 001-7275-121508B Table of Contents Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Safety Warning Labels and Serial Number . . . . . . . . . . . . . . . . . . 4 Features and Use . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . [. . . ] 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 12 Owner's Manual exercise, either at different times or together, will create the greatest changes in body fat weight. Balanced Strength and alignment are 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 possibly 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. Workouts Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by following the guidelines below. Understand fitness and its components Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Before you start any fitness program you should consult a physician who will help you determine your current abilities. · RestIntervals:The time you rest between sets and the time you rest between workouts. Know your current fitness level Once you've established a base of fitness, follow these basic principles · IsolateMuscleGroups: Focus work on specific muscle groups. · ProgressiveLoading: The gradual systematic increase of repetitions, resistance and exercise period. Identify your goals Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It's important not to rush the process and try to accomplish too much too soon. [. . . ] Chest Bar pulleys Leg Press Belt Attach the clips to the Power Rod® resistance rods. Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. Do not bend from hip or waist during movement. Push with end of foot to fully extend leg. Success Tips 30 Owner's Manual 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 Do not cross the attached leg in front of the stabilized leg. [. . . ]