Bowflex 003-3211-120108A User Manual

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.
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. 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.
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 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 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.
The variables are as follows
•

Training Frequency: The number of 

times you train per week. We recommend 

daily activity but not daily training of the same 

muscle group.
•

Training Intensity: The amount of 

resistance used during your repetition.

Training Volume: The number of 

repetitions and sets performed.
•

Rest Intervals: The time you rest between 

sets and the time you rest between workouts.
Once you’ve established a base of 
fitness, follow these basic principles
•

Isolate Muscle Groups: Focus work on 

specific muscle groups.
•

Progressive Loading: The gradual 

systematic increase of repetitions, resistance 

and exercise period.
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
We recommend that you warm up by doing light 

stretching and performing light exercises on the 

Bowflex

®

 home gym.

Cooling Down
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
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:
1.  Be cautious when you are concentrating or 

exerting effort. 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.

2. Allow breathing to occur naturally, do not 

force it.

Owner’s Manual

Owner’s Manual