Bowflex XTL - Manual (Page 12)

Working Out
A workout begins in your minds eye. 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 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 rowing
on the Bowflex.
Aerobic Rowing
Position:
•Remove bench, unlock
the seat.
•Sit on the seat facing
the power rods.
•Grab the handles and
keep the arms straight
to the front.
•Place the toes on the
lower frame and heels
on the platform, knees
bent comfortably.
•Sit up straight with
your spine in good
alignment.
Action:
•Initiate the movement
by extending the knees
while simultaneously
bending the arms and
pinching the shoulder
blades together.
•With the arms passing
by the sides of your
trunk, the handles should be near your
torso as the knees near extension.
Key Points:
•Do not lose spinal alignment - keep you
chest lifted.
•If you bend forward during the return
toward the power rods, bend at the hips,
not the waist.
Breathing
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:
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, don’t force it.
Performing
Your
Routine
The workout portion of your
fitness routine is the series of
exercises devoted to your
particular goals. Remember,
make sure to have fun!
Cool 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. We
recommend the rowing exercise for the cool
down. Remember to gradually move yourself
into a relaxed state.
FINISH
START
10