Owners Manual
Page 2
...on the basketball court, or in the last leg A of a road race. Your safety is FT an exercise in peek operating condition, carefully read and because the VersaTrainer® is involved! )-A -W%or$d)o!f4W%a!rn#in4g)/A.bo2u%t E1x5er)c2is%e$ Always obtain a physical exam from...machine in great design. To complicated adjustments and equipment changes typical of breath, or experience chest pain, stop exercising immediately! before resuming exercise activities. Bowflex® VersaTrainer® Owner's Manual If the condition persists, you can with five or up to your capacity, your...
...on the basketball court, or in the last leg A of a road race. Your safety is FT an exercise in peek operating condition, carefully read and because the VersaTrainer® is involved! )-A -W%or$d)o!f4W%a!rn#in4g)/A.bo2u%t E1x5er)c2is%e$ Always obtain a physical exam from...machine in great design. To complicated adjustments and equipment changes typical of breath, or experience chest pain, stop exercising immediately! before resuming exercise activities. Bowflex® VersaTrainer® Owner's Manual If the condition persists, you can with five or up to your capacity, your...
Owners Manual
Page 4
... machine for loose parts or signs of this weight. Bowflex® VersaTrainer® Owner's Manual Do not prior to using this machine. If, at any time, you are near the machine or present during exercise • Make sure that all Warning Labels on exercise equipment and parents and other T in charge of children should...
... machine for loose parts or signs of this weight. Bowflex® VersaTrainer® Owner's Manual Do not prior to using this machine. If, at any time, you are near the machine or present during exercise • Make sure that all Warning Labels on exercise equipment and parents and other T in charge of children should...
Owners Manual
Page 5
...secured, properly attached, and in perfect working condition. 7 ! 2 All exercises in this manual are based on the Bowflex® VersaTrainer® exercise machine. If you are physically able to persons, always fasten Dtie downs and lap belt before exercising. ! 4 4 % . 4 )S/afe.ty Warning Labels The following ... read all safety precautions and warning information prior to replace any body parts directly over the top of the Bowflex® VersaTrainer® home gym. Exercises not in this manual are located on the calibrated resistance and capacity levels of the rods. Be sure to...
...secured, properly attached, and in perfect working condition. 7 ! 2 All exercises in this manual are based on the Bowflex® VersaTrainer® exercise machine. If you are physically able to persons, always fasten Dtie downs and lap belt before exercising. ! 4 4 % . 4 )S/afe.ty Warning Labels The following ... read all safety precautions and warning information prior to replace any body parts directly over the top of the Bowflex® VersaTrainer® home gym. Exercises not in this manual are located on the calibrated resistance and capacity levels of the rods. Be sure to...
Owners Manual
Page 6
...well as you to tailor your program to workout more time exercising. For overall conditioning - VersaTrainer® Benefits Power Rod® Unit • Provide progressive and continuous resistance, which increases exercise variety and quality. R Cable Pulley System • Allows for..., body building and rehabilitative work. T User Friendly Design • Requires no doubt familiar with limited grip to your exercise program. Bowflex® VersaTrainer® Owner's Manual F • Compact. • Easily adjustable, allows you to fatigue. Aerobic activities focus on...
...well as you to tailor your program to workout more time exercising. For overall conditioning - VersaTrainer® Benefits Power Rod® Unit • Provide progressive and continuous resistance, which increases exercise variety and quality. R Cable Pulley System • Allows for..., body building and rehabilitative work. T User Friendly Design • Requires no doubt familiar with limited grip to your exercise program. Bowflex® VersaTrainer® Owner's Manual F • Compact. • Easily adjustable, allows you to fatigue. Aerobic activities focus on...
Owners Manual
Page 7
... and general specifications for the BowFlex® VersaTrainer® exercise machine are facing the VersaTrainer® machine, ready to the front or back are made as if you are as follows: Physical Dimensions Length: 6 feet T Width: 4 feet Height: 6 feet F Weight: 200 pounds DRA Shipping Weight: xxxxxx Bowflex® VersaTrainer® Owner's Manual VersaTrainer® Features Neck Support...
... and general specifications for the BowFlex® VersaTrainer® exercise machine are facing the VersaTrainer® machine, ready to the front or back are made as if you are as follows: Physical Dimensions Length: 6 feet T Width: 4 feet Height: 6 feet F Weight: 200 pounds DRA Shipping Weight: xxxxxx Bowflex® VersaTrainer® Owner's Manual VersaTrainer® Features Neck Support...
Owners Manual
Page 9
...so that the holes on the black Power Rod® Assembly (see Figure A-2). STEP 8: N ow that you have assembled your health. Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan Head Screw Vertical Main Frame Make sure that there are no F loose, ...or unattached parts prior to visually check and test assembly Dbefore use . RA7 ! 2 . ) . ' Failure to use could jeopardize your VersaTrainer® exercise machine, it is VERY IMPORTANT to tighten all bolts securely using enclosed Allen Dwrench. STEP 2: Lift pivot arm until extrusion screw holes align (...
...so that the holes on the black Power Rod® Assembly (see Figure A-2). STEP 8: N ow that you have assembled your health. Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan Head Screw Vertical Main Frame Make sure that there are no F loose, ...or unattached parts prior to visually check and test assembly Dbefore use . RA7 ! 2 . ) . ' Failure to use could jeopardize your VersaTrainer® exercise machine, it is VERY IMPORTANT to tighten all bolts securely using enclosed Allen Dwrench. STEP 2: Lift pivot arm until extrusion screw holes align (...
Owners Manual
Page 10
...Remain to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. 10 Bowflex® VersaTrainer® Owner's Manual Safety Precautions When hooking up the next closest rod. F Adjusting and Understanding the Resistance A The Bowflex® VersaTrainer® home gyms come with your machine to bind all the...; rods when you are made from crossing over the tops of one rod or several rods in appearance and makes your Bowflex® VersaTrainer® home gym as compact as possible. $!.'%2 To reduce the injury to the side while connecting and disconnecting the Power...
...Remain to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. 10 Bowflex® VersaTrainer® Owner's Manual Safety Precautions When hooking up the next closest rod. F Adjusting and Understanding the Resistance A The Bowflex® VersaTrainer® home gyms come with your machine to bind all the...; rods when you are made from crossing over the tops of one rod or several rods in appearance and makes your Bowflex® VersaTrainer® home gym as compact as possible. $!.'%2 To reduce the injury to the side while connecting and disconnecting the Power...
Owners Manual
Page 11
Getting Started CARE OF THE VersaTrainer® The VersaTrainer® design uses very few moving parts, therefore the machine needs minimal maintenance. This should always be sure none has loosened with use....- Tighten as needed . A 3 - Binding the Power Rod® pack together D extends the life of the rods (see Figure 3-1). 4 - General:Before using your VersaTrainer® exercise machine in use . T 2 - Bowflex® VersaTrainer® Owner's Manual 11 Power Rod® Rods: The Power Rod® rods should eliminate any noise. Pulleys: The pulleys may develop some...
Getting Started CARE OF THE VersaTrainer® The VersaTrainer® design uses very few moving parts, therefore the machine needs minimal maintenance. This should always be sure none has loosened with use....- Tighten as needed . A 3 - Binding the Power Rod® pack together D extends the life of the rods (see Figure 3-1). 4 - General:Before using your VersaTrainer® exercise machine in use . T 2 - Bowflex® VersaTrainer® Owner's Manual 11 Power Rod® Rods: The Power Rod® rods should eliminate any noise. Pulleys: The pulleys may develop some...
Owners Manual
Page 12
In general, start with the VersaTrainer® exercise machine. STEP 3: Hook the cable clip onto the rings at a time. R STEP 1: Hook up the other side. Figure 2-1 Figure 3-1 12 Bowflex® VersaTrainer® Owner's Manual STEP 4: Now hook up one side at the ends of fitness before working with lower DRAFT resistances appropriate for your capacity...
In general, start with the VersaTrainer® exercise machine. STEP 3: Hook the cable clip onto the rings at a time. R STEP 1: Hook up the other side. Figure 2-1 Figure 3-1 12 Bowflex® VersaTrainer® Owner's Manual STEP 4: Now hook up one side at the ends of fitness before working with lower DRAFT resistances appropriate for your capacity...
Owners Manual
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Bowflex® VersaTrainer® Owner's Manual Figure 1 Figure 2 Figure 3 Figure 4 13 Getting Started STANDARD CHAIR POSITIONS Facing the Power Rod® unit: (See Figure 1) Back to the Power Rod® unit: (See Figure 2) Side at 90% to the Power Rod® unit: (See Figure 3) T Side at 45% to the Power Rod® unit: (See Figure 4) DRAF 7! 2 . ) . ' $!.'%2 To reduce the injury to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ DRAFT # ! 5 4 ) / .
Bowflex® VersaTrainer® Owner's Manual Figure 1 Figure 2 Figure 3 Figure 4 13 Getting Started STANDARD CHAIR POSITIONS Facing the Power Rod® unit: (See Figure 1) Back to the Power Rod® unit: (See Figure 2) Side at 90% to the Power Rod® unit: (See Figure 3) T Side at 45% to the Power Rod® unit: (See Figure 4) DRAF 7! 2 . ) . ' $!.'%2 To reduce the injury to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. )--%$)!4%!#4)/.2%15)2%$ DRAFT # ! 5 4 ) / .
Owners Manual
Page 14
..., Inc. STEP 2: W ith casters facing foot plates lock wheel locks to engage locks (see Figure 4-1). If you are engaged before exercising. Release hand grip to ensure stability. Figure 3-1 Figure 4-1 14 Bowflex® VersaTrainer® Owner's Manual T Be sure locks are in Figure 3-1, pulling upward to release locking mechanism. STEP 6: IMPORTANT! STEP 5: R elease the...
..., Inc. STEP 2: W ith casters facing foot plates lock wheel locks to engage locks (see Figure 4-1). If you are engaged before exercising. Release hand grip to ensure stability. Figure 3-1 Figure 4-1 14 Bowflex® VersaTrainer® Owner's Manual T Be sure locks are in Figure 3-1, pulling upward to release locking mechanism. STEP 6: IMPORTANT! STEP 5: R elease the...
Owners Manual
Page 15
...secure your chair will be necessary. 1 - DR$7A!!2.F.')T.%'2 To reduce the injury to chair. )--%$)!4%!#4)/.2%15)2%$ #!54)/. D O NOT exercise in design and size. Getting Started STRAPPING TIPS The strapping suggestions presented here are guidelines only since all wheelchairs vary in a chair that ... Adjustments to side rail. 15 Figure 1: Attach straps to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. DRAFT Bowflex® VersaTrainer® Owner's Manual Figure 2: Attach hooks to suit your chair using the chair tie-down straps and lap belt (when...
...secure your chair will be necessary. 1 - DR$7A!!2.F.')T.%'2 To reduce the injury to chair. )--%$)!4%!#4)/.2%15)2%$ #!54)/. D O NOT exercise in design and size. Getting Started STRAPPING TIPS The strapping suggestions presented here are guidelines only since all wheelchairs vary in a chair that ... Adjustments to side rail. 15 Figure 1: Attach straps to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. DRAFT Bowflex® VersaTrainer® Owner's Manual Figure 2: Attach hooks to suit your chair using the chair tie-down straps and lap belt (when...
Owners Manual
Page 16
... Started STRAPPING TIPS CONTINUED T To ensure a safe and satisfying workout always attach lap belt before exercising. STEP 3: Clip lap belt together and tighten (see Figure 1-1). Figure 3-1: Fasten lap belt together. )--%$)!4%!#4)/.2%15)2%$ #!54)/. 16 Bowflex® VersaTrainer® Owner's Manual Figure 1-1: Attach hooks to side rail. 7!2.).' $ ! .F'T% 2 To reduce the injury to side rail F eyelet...
... Started STRAPPING TIPS CONTINUED T To ensure a safe and satisfying workout always attach lap belt before exercising. STEP 3: Clip lap belt together and tighten (see Figure 1-1). Figure 3-1: Fasten lap belt together. )--%$)!4%!#4)/.2%15)2%$ #!54)/. 16 Bowflex® VersaTrainer® Owner's Manual Figure 1-1: Attach hooks to side rail. 7!2.).' $ ! .F'T% 2 To reduce the injury to side rail F eyelet...
Owners Manual
Page 18
... consult your particular age and condition. If you feel unstable or unsafe while exercising stop the exercise and consult your physician. 18 Bowflex® VersaTrainer® Owner's Manual DR 4. F 2. Keep out of the path of the Power Rod® rods when exercising, and make sure none has loosened with use . Periodically check all fasteners to...
... consult your particular age and condition. If you feel unstable or unsafe while exercising stop the exercise and consult your physician. 18 Bowflex® VersaTrainer® Owner's Manual DR 4. F 2. Keep out of the path of the Power Rod® rods when exercising, and make sure none has loosened with use . Periodically check all fasteners to...
Owners Manual
Page 19
... and usually increases in front an back (anterior and posterior); Do you need (when possible) a balance between exercise sessions, the muscle overcompensates for a dropped pencil. F MUSCLE ENDURANCE is the Resistance Aided Punch. It comes into... times longer than the set , three sets to perform repeated contractions. Here are dependent on the VersaTrainer® exercise machine. Your muscle strength comes into play in your sitting posture and in your chair for at ... In addition, you want a A balance of sport skill pattern. Bowflex® VersaTrainer® Owner's Manual 19
... and usually increases in front an back (anterior and posterior); Do you need (when possible) a balance between exercise sessions, the muscle overcompensates for a dropped pencil. F MUSCLE ENDURANCE is the Resistance Aided Punch. It comes into... times longer than the set , three sets to perform repeated contractions. Here are dependent on the VersaTrainer® exercise machine. Your muscle strength comes into play in your sitting posture and in your chair for at ... In addition, you want a A balance of sport skill pattern. Bowflex® VersaTrainer® Owner's Manual 19
Owners Manual
Page 20
... you can perform only the desired number of deep breaths, and relax for the cool down gradually reduces the level of exercise intensity A so that you start with . 20 Bowflex® VersaTrainer® Owner's Manual F The cool-down : three-to-five minutes, and R • Relaxation: two minutes. We recommend that will facilitate and...
... you can perform only the desired number of deep breaths, and relax for the cool down gradually reduces the level of exercise intensity A so that you start with . 20 Bowflex® VersaTrainer® Owner's Manual F The cool-down : three-to-five minutes, and R • Relaxation: two minutes. We recommend that will facilitate and...
Owners Manual
Page 21
... and single joint movements; So, be dangerous. Be sure to prepare for R exercises that need this time to pair exercises that these guidelines: Understand fitness and its components. At BowFlex, we believe in a day. Your muscles, ligaments and tendons will all need ... aerobic exercise: such as F you to follow these exercises will naturally focus better on them. Exercise Overview DESIGNING YOUR OWN PROGRAM You may become sore and this manual as well as the pectorals, include the complementary pulling muscle, the latissimus dorsi. Bowflex® VersaTrainer®...
... and single joint movements; So, be dangerous. Be sure to prepare for R exercises that need this time to pair exercises that these guidelines: Understand fitness and its components. At BowFlex, we believe in a day. Your muscles, ligaments and tendons will all need ... aerobic exercise: such as F you to follow these exercises will naturally focus better on them. Exercise Overview DESIGNING YOUR OWN PROGRAM You may become sore and this manual as well as the pectorals, include the complementary pulling muscle, the latissimus dorsi. Bowflex® VersaTrainer®...
Owners Manual
Page 22
...2 10-15 TBack Seated Row 2 F Reverse Fly 2 10-15 10-15 A Notice that the exercises in the muscle on all the sets. WARNING Before beginning any exercise program, consult your physician. 22 Bowflex® VersaTrainer® Owner's Manual Only he or she can be performed in order to... exercise and less time changing positions. F The following program is used for each muscle group...
...2 10-15 TBack Seated Row 2 F Reverse Fly 2 10-15 10-15 A Notice that the exercises in the muscle on all the sets. WARNING Before beginning any exercise program, consult your physician. 22 Bowflex® VersaTrainer® Owner's Manual Only he or she can be performed in order to... exercise and less time changing positions. F The following program is used for each muscle group...
Owners Manual
Page 23
... TECHNIQUE: Breathe out on the push and breathe in a similar fashion, except that handles should end up over the eyes. CHEST EXERCISES Bench Press BENEFIT: This is performed by muscles on the back of the arm (triceps). F EXECUTION: Push handles away from chest...handles in on the D return. A slight stretch across the T chest (pectoral region) will be felt. Great sport-specific conditioning exercise for the pecs. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 23 This sequence uses a pushing motion found in on the D return. R BREATHING TECHNIQUE...
... TECHNIQUE: Breathe out on the push and breathe in a similar fashion, except that handles should end up over the eyes. CHEST EXERCISES Bench Press BENEFIT: This is performed by muscles on the back of the arm (triceps). F EXECUTION: Push handles away from chest...handles in on the D return. A slight stretch across the T chest (pectoral region) will be felt. Great sport-specific conditioning exercise for the pecs. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 23 This sequence uses a pushing motion found in on the D return. R BREATHING TECHNIQUE...
Owners Manual
Page 24
... be tilted slightly upwards. Lock-down system secured. DR PULLEY POSITION: Shoulder Level. BODY PLACEMENT: Back to Power Rod® unit. COMPLEMENTARY EXERCISES: Seated Row. 24 FINISH START FINISH Bowflex® VersaTrainer® Owner's Manual D STARTING POSITION: Same position as for road racing. EXECUTION: Push the handles away from the chest, keeping handles...
... be tilted slightly upwards. Lock-down system secured. DR PULLEY POSITION: Shoulder Level. BODY PLACEMENT: Back to Power Rod® unit. COMPLEMENTARY EXERCISES: Seated Row. 24 FINISH START FINISH Bowflex® VersaTrainer® Owner's Manual D STARTING POSITION: Same position as for road racing. EXECUTION: Push the handles away from the chest, keeping handles...