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Exercising Properly
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 Revolution
®
home gym.
Aerobic Rowing Position:
Aerobic rowing on the Bowflex Revolution
®
home gym
is done using the hand grips connected to the pulley
cables
• Remove bench, unlock the seat by pulling the pop pin
and locking it in the out position by rotating the pop
pin. This allows the seat to move freely along the rail
without locking into any one position.
• Sit on the seat facing the SpiraFlex
®
resistance packs.
• Move the arms into position 4 or 5.
• Position the arches of your feet on the footrest of the
machine, knees bent comfortably.
• Grasp the hand grips and 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, 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.