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14
FINISH
START
Working Out
A workout begins in your mind’s 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
®
Ultimate
™
home gym.
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.
• Position the arches of your feet on the footrest of the
machine, knees bent comfortably.
• Sit up straight with your spine in good alignment.
Motion:
• 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 your 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.
Exercising Properly