Bowflex extreme 2 manual

Stand off to the side while attaching rods. Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working condition. Any exercises not described in this manual are not recommended by the manufacturer. To do so could result in injury. This machine is meant for individual consumer use only, and is not meant for use by institutions, clubs, etc.

Inspect your machine for any worn or loose components prior to use. Always read and follow the Warning and. Do not remove these labels. If you need replacement labels, please call a Nautilus Representative at Never use dumbbells or other weights to incrementally increase the weight resistance.

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. 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,.

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 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 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.

You want. 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. 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. 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. 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 the below guidelines. Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities.

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 complimentary muscle groups. 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. 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. We recommend daily activity but not daily training of the same muscle group.

With concentration and visualization you can approach your workout with a positive, constructive attitude. 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. The workout portion of your fitness routine is the series of exercises devoted to your particular goals. 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. The most important part of breathing during exercise is, quite simply, that you do it. 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. 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. Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5—10 reps without fatiguing.

Focus on practicing and learning your technique before increasing the resistance. I put on 12 pounds of muscle. If you do the work you will get the results. You can make things happen. The best part about it is that I don't feel I feel more like 25, and that's awesome.

I was able to lose 12 pounds in six weeks and I look fantastic! Search Catalog. About Bowflex Awards In the Press. Where to Buy. Contact Us. About The Author. This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website.

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