The Bowflex Sport home gym utilizes its own Power Rod Technology--the resistance gained from flexing polymer rods of various dimensions through a system of cables and pulleys. It accommodates 60 exercises and can be used to develop muscular strength, cardiovascular endurance, joint flexibility and body leanness. The standard Sport home gym comes with 210 lbs. of resistance, upgradeable to 410 lbs.
Step 1
Design your individual fitness program. Take into account the components of fitness. To be physically fit, you will need cardiovascular endurance, muscle strength and endurance, muscle power, body composition, balanced strength and flexibility. Consult a physician and then develop a program geared to your goals and capabilities. The Bowflex Sport system can be used for many exercise routines, including advanced conditioning, circuit training, strength training, the 20-minute better body workout and aerobic training.
Step 2
Set goals and define milestones. Work toward gradual improvement rather than trying to accomplish too much too soon. Exercise complementary muscle groups. During each workout, start with the muscle groups most in need of training. Supplement strength-training workouts with cardiovascular exercise, such as running, biking or walking.
Step 3
Understand the Power Rod system. Check the weight ratings printed on the rods. When attaching multiple rods to a cable, bend the rod nearest the cable and place the cable hook through the rod cap. Attach the next nearest rod to the same hook. This practice prevents crossing the rods. When attaching rods, stand to one side to avoid being struck by the rod should it inadvertently release. When not using the Bowflex Sport home gym, disconnect the Power Rods. Stow them with the binding strap. This will prevent injury in the event of an accidental rod release.
Step 4
Position the workout bench. Place it in the correct configuration for the exercise--flat bench forward, flat bench backward, 45-degree incline or free-sliding seat extension. For each exercise, configure other accessories and equipment in accordance with the owner's manual--hand grips, lat cross bar, leg extension, leg press belt and squat bar pulleys.
Step 5
To achieve results quickly, configure Power Rod resistance to allow eight to 12 repetitions. Exercise at high intensity by performing each exercise until momentary muscle failure occurs--when no more repetitions are possible after the 12th. Increase resistance in 10-lb. increments. Perform each repetition smoothly and slowly. Perform 12 exercises per workout. Train on the Bowflex Sport no more than three times per week and not on consecutive days. Complete each workout in 30 minutes, reducing rest intervals to progress to 20 minutes as fitness improves. Keep written records so that you can chart your progress and see where you need to focus.
Tips and Warnings
- In each workout, start with the largest, strongest muscles.
- Always consult with your physician before beginning an exercise program.
Things You'll Need
- Bowflex Sport home gym
References
- Bowflex
- The Bowflex Body Plan; Ellington Darden, Ph.D.; 2003.
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