Bowflex Ultimate 2 - Manual (Page 15)

13
Defining Your Goals
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 15-20 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:
a) Being directly associated with certain skill or
sport; and/or
b) Meaning that you must move fast.
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 3-5 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 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 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. An over-
development of the back will round the shoulders;
weak or stretched 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 kitchen. 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. Any exercise program must be
Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those
goals. Here are some fitness components that will help you define your goals and choose your fitness
program.