In "The Bowflex Body Plan," Ellington Darden, Ph.D., states that the Bowflex system provides a highly effective way to develop muscular strength, cardiovascular endurance, joint flexibility and body leanness. Power Rod models are built around resistance provided by polymer rods of varying diameters in conjunction with pulleys and aircraft-grade steel cables. Revolution models use Spiraflex plates to achieve resistance. Depending on the model, the system can be used to accomplish up to 100 different exercises, with multiple variations. Follow a few basic rules to greatly enhance the effectiveness of using Bowflex in achieving fitness goals.
Step 1
Select resistance that allows eight to 12 repetitions to achieve the most efficient muscle stimulation. Too few repetitions, such as three to four, will fall short of taxing muscles to their limit. Performing too many, such as 16 or 20, may cause muscles to fail because of lack of oxygen rather than by achieving exhaustion. Completing eight to 12 repetitions will assure that the exercise will last between 40 and 90 seconds, the necessary duration for optimum strength gain.
Step 2
Perform each exercise until reaching muscular failure. Exercise with extreme effort to achieve a high intensity workout. This will optimize both strength gain and calorie burn. Achieve maximum intensity by working the muscle as hard as it can possibly function. Set resistance so that this will occur between the eighth and twelfth repetitions. At this point, momentary muscular failure will occur and it will be impossible to perform another repetition. Perform only one set per exercise at this level of intensity.
Step 3
Increase resistance in 10 pound increments. Make small progressions--in the number of repetitions, the amount of resistance or both. Add resistance in 10 pound increments once 12 repetitions can be accomplished. Do not repeat levels that have already been attained, because this will not result in strength gain.
Step 4
Execute smoothly and slowly. Allow three seconds for the positive movement and three seconds to return to the starting position. Do not jerk, bounce or yank the machine, because this can result in injury.
Step 5
Work largest, strongest muscles first and smallest muscles last. Follow this order for the lower body: thighs, calves and upper waist. Use this progression for the upper body: chest, back, shoulders, biceps and triceps. Train the lower body before the upper body. Separate two pulling movements with a pushing exercise, or vice versa.
Step 6
Perform 12 or fewer exercises no more than three times per week. Keep high-intensity Bowflex workouts brief. Do not perform more than 12 exercises: two to six for the lower body and four to eight for the upper body. Complete each set of 12 repetitions in no more than 90 seconds. By allowing one minute between exercises, a complete Bowflex workout should require no more than 30 minutes. As fitness improves, reduce the time between exercises and accomplish a complete workout in 20 minutes. Such a workout improves muscular strength, joint flexibility and cardiovascular endurance. Maintain a two to four day interval between workouts. A Monday, Wednesday, Friday schedule is optimal. Reduce workout intensity once a high level of fitness is attained. Keep accurate records to record progress in each workout.
Tips and Warnings
- To optimize fitness when using the Bowflex system, maintain a proper diet, get plenty of sleep and drink lots of water.
- Always consult with a physician before beginning any exercise regimen.
References
- The Bowflex Body Plan; Ellington Darden, Ph.D.; 2003
- Bowflex
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