User manual BOWFLEX PR3000

[. . . ] ® ® PR3000 Home Gym Owner's Manual Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 001-7278-061308A Table of Contents Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Safety Warning Labels and Serial Number . . . . . . . . . . . . . . . . . . 4 Features and Use . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . [. . . ] 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. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals. Working Out A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal. Warming Up Select complementary exercises Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups. We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® home gym. Cooling Down Put first things first During each session, first work muscle groups that need the most training. Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, or bicycling. Remember your cardiovascular component 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. Remember to gradually move yourself into a relaxed state. Breathing 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 out the best formula, you must experiment with several combinations of variables. 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. Be cautious when you are concentrating or exerting effort. [. . . ] Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. This exercise does not burn fat from the hips but builds strength and stability. Keep your working leg straight or only very slightly bent and your hips level. Use only a small range of motion. Success Tips Standing Hip Adduction Muscles Worked Gluteus Maximus, Adductor Longus Machine Set-Up · · · · · Standing - Facing right or left Squat Pulley Frame Leg extension and seat assembly removed Handgrips Attach the Hand Grip to the Cables farthest from the active ankle. [. . . ]