Hand grips contain two D-rings on each grip, allowing for a shorter hand grip or longer hand grip, depending on the exercise. Leg Press Seatback Use the leg press seatback when performing leg presses. Place the seatback in the opposite position to use as a back support for military presses and leg extensions. When the Preacher Curl is at the desired height, release the pop- pin to lock in place.
Between workouts, this specially designed accessory rack stores the gear that makes your home gym so versatile, so your workout area stays organized and ready for your next workout.
Page Defining Your Goals It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Page Reaching Your Goals Reaching Your Goals 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. Page Exercising Properly A good pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal. Warming Up We recommend that you warm up by rowing on the Bowflex Revolution home gym. Warm up with a light resistance exercise 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 you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. 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. 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.
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. Page True Aerobic Circuit Training True Aerobic Circuit Training Frequency: Times Per Week Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy.
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. You can switch quickly between hundreds of exercises with less setup time than most gym machines.
That means a shorter workout while maintaining a higher, calorie-burning heart rate. Also ankles, knees, hips and core in stabiliza- tion. Also ankles, knees, hips and core in stabilization. Lean head back against the bench. Do not use momentum.
Also Hip and core stabilizers. Also hip and core stabilizer muscles. Also hip and core rotator muscles. Relax your neck. Page Exercise Log Please feel free to make copies of this chart to continue your exercise log.
Print page 1 Print document 88 pages. Rename the bookmark. Delete bookmark? Cancel Delete. Delete from my manuals? Sign In OR. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force 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 to 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. This is often misinterpreted as:. 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.
The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements, as described in this manual. 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.
Muscle weakness of the back will round the shoulders; weakness of the 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. 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 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. 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. Understand fitness and its components: 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 strategy. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.
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. Put first things first: During each session, first work those muscle groups that need the most training. Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete.
So complement your. 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. The variables are as follows:. We recommend daily activity but not daily training of the same muscle group. With concentration and visualization you can approach your workout with. A good pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal.
This allows the seat to move freely along the rail without locking into any one position. The most important part of breathing during exercise is, quite simply, that you do it. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing.
Depth of inhalation and exhalation should be natural for the situation. The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun!
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. We recommend the rowing exercise for the cool down. Remember to gradually move yourself into a relaxed state. Start by performing one set of each exercise. Warm up with a light resistance exercise 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 you can perform for 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. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will 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 if you become bored, it is time to change your program.
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.
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 age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
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.
Add additional rounds of Circuit 2 as. 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. Rest 60 - seconds between each set and exercise. Count two seconds up and four seconds down and work to fatigue during each set. You can switch quickly between hundreds of exercises with less setup time than most gym machines. That means a shorter workout while maintaining a higher, calorie-burning heart rate. This manual and the included poster provide information on a large number of these exercises, but feel free to vary the exercises to meet your needs.
Using the adjustable freearms, you can set the arms at 8 for one exercise, and exercise an entirely different set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise.
Changing exercises is simple. The freearms rotate between positions 0 and 9, with 0 being straight up and 9 being straight down. That means you have ten arm positions to work out with, each one providing a slightly different variation of each exercise.
Switching cables between exercises is simple with snap-hook attachments. Limit and control your range of motion. Keeping elbows and forearms below chest level, palms forward. Do not relax the tension in your arm. Position yourself far enough down the Bench to grasp the Hand. Maintain a slight, comfortable arch in your lower back. Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. This is an alternating motion, so your arms will move in the opposite direction during the set.
Welcome to ManualMachine. We have sent a verification link to to complete your registration. Log In Sign Up. Forgot password? Enter your email address and check your inbox. Please check your email for further instructions. Enter a new password. Bowflex Revolution User Manual Download for 1. Special Edition Includes: Dr. Prior to using this equipment, observe the following warnings. Label 1 Label 4 Label 2 Label 2. Safety Warning Labels The following safety warnings are located in site specific areas on the unit.
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