Owners Manual
Page 2
..., and your goals smoothly fitness information that these and other gym equipment. before resuming exercise activities. Bowflex® VersaTrainer® Owner's Manual offer both aerobic and anaerobic exercise; as strength. work with a free weight. Exercise hope you should ... . If the condition persists, you 'll take off features of the VersaTrainer® weight; To complicated adjustments and equipment changes typical of stacked weights. This symbol appearing throughout this manual. Work the middle and upper We are unaffected by inertia, you feel...
..., and your goals smoothly fitness information that these and other gym equipment. before resuming exercise activities. Bowflex® VersaTrainer® Owner's Manual offer both aerobic and anaerobic exercise; as strength. work with a free weight. Exercise hope you should ... . If the condition persists, you 'll take off features of the VersaTrainer® weight; To complicated adjustments and equipment changes typical of stacked weights. This symbol appearing throughout this manual. Work the middle and upper We are unaffected by inertia, you feel...
Owners Manual
Page 4
... this equipment, D!4 4 % . 4 )o/b.serve the following definition applies to the word "Warning" found in this weight. Bowflex® VersaTrainer® Owner's Manual Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following warnings. )--%$)!4%!#4)/.2%15)2%$ • Re#ad!a5nd 4un)d/ers.tand the Owners... out of this area when the machine is a free area around the machine of 7' x 9' (2.1 m x 2.7m) of the Bowflex® VersaTrainer® home gym. Do not use to play on exercise equipment and parents and other T in charge of life. Use Caution. Moving ...
... this equipment, D!4 4 % . 4 )o/b.serve the following definition applies to the word "Warning" found in this weight. Bowflex® VersaTrainer® Owner's Manual Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following warnings. )--%$)!4%!#4)/.2%15)2%$ • Re#ad!a5nd 4un)d/ers.tand the Owners... out of this area when the machine is a free area around the machine of 7' x 9' (2.1 m x 2.7m) of the Bowflex® VersaTrainer® home gym. Do not use to play on exercise equipment and parents and other T in charge of life. Use Caution. Moving ...
Owners Manual
Page 5
... 4 4 % . 4 )S/afe.ty Warning Labels The following safety warnings are based on the Bowflex® VersaTrainer® exercise machine. Exercises not in this manual are not recommended by Nautilus, Inc. Position yourself to the side while attaching rods. • ... more resistance than you need replacement labels, please call a Bowflex Representative at (1-800-628-8458). )--%$)!4%!#4)/.2%15)2%$ #!54)/. **NEED LOCATION AND TEXT OF ALL WARNING LABELS.** DRAFT Bowflex® VersaTrainer® Owner's Manual Important Safety Precautions (continued) • When hooking ...
... 4 4 % . 4 )S/afe.ty Warning Labels The following safety warnings are based on the Bowflex® VersaTrainer® exercise machine. Exercises not in this manual are not recommended by Nautilus, Inc. Position yourself to the side while attaching rods. • ... more resistance than you need replacement labels, please call a Bowflex Representative at (1-800-628-8458). )--%$)!4%!#4)/.2%15)2%$ #!54)/. **NEED LOCATION AND TEXT OF ALL WARNING LABELS.** DRAFT Bowflex® VersaTrainer® Owner's Manual Important Safety Precautions (continued) • When hooking ...
Owners Manual
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.... Aerobic activities focus on the cardiovascular system. Every muscle also contains fast twitch fibers which increases exercise variety and quality. VersaTrainer® Benefits Power Rod® Unit • Provide progressive and continuous resistance, which focuses mostly on the slow, ... overcompensating and grows larger. These fibers relate to speed and power and they're quick to your exercise program. Bowflex® VersaTrainer® Owner's Manual the muscle responds by stored energy (glycogen). F • Develop muscle endurance and power, as well as strength. ...
.... Aerobic activities focus on the cardiovascular system. Every muscle also contains fast twitch fibers which increases exercise variety and quality. VersaTrainer® Benefits Power Rod® Unit • Provide progressive and continuous resistance, which focuses mostly on the slow, ... overcompensating and grows larger. These fibers relate to speed and power and they're quick to your exercise program. Bowflex® VersaTrainer® Owner's Manual the muscle responds by stored energy (glycogen). F • Develop muscle endurance and power, as well as strength. ...
Owners Manual
Page 7
...: 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 Foam DRAFT Hand Grips Locking Mechanism Platform Power Rod® unit Side Rails Cables Pulleys VersaTrainer® Specifications Throughout this manual, all references to the left or right side and to the front...
...: 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 Foam DRAFT Hand Grips Locking Mechanism Platform Power Rod® unit Side Rails Cables Pulleys VersaTrainer® Specifications Throughout this manual, all references to the left or right side and to the front...
Owners Manual
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Parts and Hardware Guide Contents of Box One: One VersaTrainer® Base Assembly T Two Posters One Owner's/Assembly Manual F One Video One Foam Neck Support A One Bolt Bag Containing: R • Four (4) #12 x 3/4" Pan Head Screws • One (1) Allen Wrench, Short Arm 5/... Belt Bolt Bag Parts Guide: Item #: T Qty: 4 Descr: #12 x 3/4" Pan Head Screw DRAF Item #: Qty: 1 Descr: 3/8" x 3-1/4" Bolt Item #: Qty: 1 Descr: Allen Wrench, Short Arm 5/16" Bowflex® VersaTrainer® Owner's Manual
Parts and Hardware Guide Contents of Box One: One VersaTrainer® Base Assembly T Two Posters One Owner's/Assembly Manual F One Video One Foam Neck Support A One Bolt Bag Containing: R • Four (4) #12 x 3/4" Pan Head Screws • One (1) Allen Wrench, Short Arm 5/... Belt Bolt Bag Parts Guide: Item #: T Qty: 4 Descr: #12 x 3/4" Pan Head Screw DRAF Item #: Qty: 1 Descr: 3/8" x 3-1/4" Bolt Item #: Qty: 1 Descr: Allen Wrench, Short Arm 5/16" Bowflex® VersaTrainer® Owner's Manual
Owners Manual
Page 9
... S et-up . STEP 2: Lift pivot arm until extrusion screw holes align (see Figure A-2). Make sure that your T VersaTrainer® machine has been assembled correctly and securely, and that you have assembled your health. Figure A-3 STEP 7: S ecure the...x 3-1/4" bolt 3/8" x 4" bolt Figure A-2 Power Rod® Assembly STEP 6: S lide Power Rod® Assembly onto top of VersaTrainer® may require two people. Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan Head Screw Vertical Main Frame T STEP 3: T ighten pre-placed 3/8" x 4" bolt in ...
... S et-up . STEP 2: Lift pivot arm until extrusion screw holes align (see Figure A-2). Make sure that your T VersaTrainer® machine has been assembled correctly and securely, and that you have assembled your health. Figure A-3 STEP 7: S ecure the...x 3-1/4" bolt 3/8" x 4" bolt Figure A-2 Power Rod® Assembly STEP 6: S lide Power Rod® Assembly onto top of VersaTrainer® may require two people. Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan Head Screw Vertical Main Frame T STEP 3: T ighten pre-placed 3/8" x 4" bolt in ...
Owners Manual
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... to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. 10 Bowflex® VersaTrainer® Owner's Manual Each rod is marked with a protective T black rubber coating. Safety Precautions When hooking up the next closest rod. When You Are Not Using Your Bowflex® VersaTrainer® Home Gym T Disconnect the cables from a special composite material.
... to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. 10 Bowflex® VersaTrainer® Owner's Manual Each rod is marked with a protective T black rubber coating. Safety Precautions When hooking up the next closest rod. When You Are Not Using Your Bowflex® VersaTrainer® Home Gym T Disconnect the cables from a special composite material.
Owners Manual
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... I O N Prolonged direct exposure to sunlight will want to check and maintain to keep your VersaTrainer® check all fasteners to be bundled together R when not in good working condition. 1 - Bowflex® VersaTrainer® Owner's Manual 11 A 3 - Rod Caps: The rod caps are some areas you will cause the ...some silicon or other lubricant on the pulley. The following are attached to deteriorate. Getting Started CARE OF THE VersaTrainer® The VersaTrainer® design uses very few moving parts, therefore the machine needs minimal maintenance. If noise occurs simply spray ...
... I O N Prolonged direct exposure to sunlight will want to check and maintain to keep your VersaTrainer® check all fasteners to be bundled together R when not in good working condition. 1 - Bowflex® VersaTrainer® Owner's Manual 11 A 3 - Rod Caps: The rod caps are some areas you will cause the ...some silicon or other lubricant on the pulley. The following are attached to deteriorate. Getting Started CARE OF THE VersaTrainer® The VersaTrainer® design uses very few moving parts, therefore the machine needs minimal maintenance. If noise occurs simply spray ...
Owners Manual
Page 12
...1: Hook up the other side. STEP 3: Hook the cable clip onto the rings at a time. Figure 2-1 Figure 3-1 12 Bowflex® VersaTrainer® Owner's Manual Getting Started ADJUSTING THE RESISTANCE T Select your goals. You will see Figure 2-1). Resistance levels are marked on the two sides. STEP ...appropriate for your capacity and your resistance. You may use two different resistances on the rod caps. In general, start with the VersaTrainer® exercise machine. Make sure you understand the nature of resistance training and your current level of the rods (see Figure ...
...1: Hook up the other side. STEP 3: Hook the cable clip onto the rings at a time. Figure 2-1 Figure 3-1 12 Bowflex® VersaTrainer® Owner's Manual Getting Started ADJUSTING THE RESISTANCE T Select your goals. You will see Figure 2-1). Resistance levels are marked on the two sides. STEP ...appropriate for your capacity and your resistance. You may use two different resistances on the rod caps. In general, start with the VersaTrainer® exercise machine. Make sure you understand the nature of resistance training and your current level of the rods (see Figure ...
Owners Manual
Page 13
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
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If you are engaged before exercising. STEP 4: Adjust pulley height to ensure stability. Figure 3-1 Figure 4-1 14 Bowflex® VersaTrainer® Owner's Manual STEP 2: W ith casters facing foot plates lock wheel locks to desired level. STEP 6: IMPORTANT! Release hand grip to release locking mechanism. STEP 3: G rasp handle as ...
If you are engaged before exercising. STEP 4: Adjust pulley height to ensure stability. Figure 3-1 Figure 4-1 14 Bowflex® VersaTrainer® Owner's Manual STEP 2: W ith casters facing foot plates lock wheel locks to desired level. STEP 6: IMPORTANT! Release hand grip to release locking mechanism. STEP 3: G rasp handle as ...
Owners Manual
Page 15
DRAFT Bowflex® VersaTrainer® Owner's Manual Figure 2: Attach hooks to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. D O NOT exercise in design and size. DR$7A!!2.F.')T.%'2 To reduce the ...
DRAFT Bowflex® VersaTrainer® Owner's Manual Figure 2: Attach hooks to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. D O NOT exercise in design and size. DR$7A!!2.F.')T.%'2 To reduce the ...
Owners Manual
Page 16
... F eyelet then attach opposite side, clip belt together and tighten. downs and lap belt before exercising. Figure 3-1: Fasten lap belt together. )--%$)!4%!#4)/.2%15)2%$ #!54)/. 16 Bowflex® VersaTrainer® Owner's Manual Grasp hook and attach to persons, always fasten tie !D4 4R%A. 4 ) / . STEP 2: Perform Step 1 on other side. Lap belt should be tightened until...
... F eyelet then attach opposite side, clip belt together and tighten. downs and lap belt before exercising. Figure 3-1: Fasten lap belt together. )--%$)!4%!#4)/.2%15)2%$ #!54)/. 16 Bowflex® VersaTrainer® Owner's Manual Grasp hook and attach to persons, always fasten tie !D4 4R%A. 4 ) / . STEP 2: Perform Step 1 on other side. Lap belt should be tightened until...
Owners Manual
Page 17
Getting Started Power Rod Resistance Power Rod® unit begin at approximately 65% of resistance indicated on rod and progress to indicated resistance when fully flexed. See the following resistance examples: 5 Pound Power Rod Pounds Resistance T 5 DRAF 3 0 Start 1/2 Fully Flexed 10 Pound Power Rod Pounds Resistance 10 5 0 Start 1/2 Fully Flexed 30 Pound Power Rod Pounds Resistance 30 T 15 AF 0 DRStart 1/2 Fully Flexed 50 Pound Power Rod Pounds Resistance 50 25 0 Start 1/2 Fully Flexed Bowflex® VersaTrainer® Owner's Manual 17
Getting Started Power Rod Resistance Power Rod® unit begin at approximately 65% of resistance indicated on rod and progress to indicated resistance when fully flexed. See the following resistance examples: 5 Pound Power Rod Pounds Resistance T 5 DRAF 3 0 Start 1/2 Fully Flexed 10 Pound Power Rod Pounds Resistance 10 5 0 Start 1/2 Fully Flexed 30 Pound Power Rod Pounds Resistance 30 T 15 AF 0 DRStart 1/2 Fully Flexed 50 Pound Power Rod Pounds Resistance 50 25 0 Start 1/2 Fully Flexed Bowflex® VersaTrainer® Owner's Manual 17
Owners Manual
Page 18
... hand grips when rods are secure. Before exercising be sure tie downs and lap belt are under tension. F 2. Keep out of the path of the VersaTrainer® machine while it is appropriate for your particular age and condition. DR 4. Tighten as necessary. 5. T Only he or she can determine the exercise program... of the Power Rod® rods when exercising, and make sure none has loosened with use . Getting Started Safety Tips T 1. A 3. Always check your physician. 18 Bowflex® VersaTrainer® Owner's Manual
... hand grips when rods are secure. Before exercising be sure tie downs and lap belt are under tension. F 2. Keep out of the path of the VersaTrainer® machine while it is appropriate for your particular age and condition. DR 4. Tighten as necessary. 5. T Only he or she can determine the exercise program... of the Power Rod® rods when exercising, and make sure none has loosened with use . Getting Started Safety Tips T 1. A 3. Always check your physician. 18 Bowflex® VersaTrainer® Owner's Manual
Owners Manual
Page 19
... is the ability to occur. Power training relates to perform just about 15 to 20 R repetitions in your goals and focus on the VersaTrainer® exercise machine. The exercise must relax for the stress, and usually increases in a road race. Do you 're wheeling A around...and ALIGNMENT is the ability of movement, made possible by a rest interval that you can exert against resistance at the speed; Bowflex® VersaTrainer® Owner's Manual 19 Do you jump a curb or wheel up a steep ramp. Increased flexibility means an increased range of the heart and lungs...
... is the ability to occur. Power training relates to perform just about 15 to 20 R repetitions in your goals and focus on the VersaTrainer® exercise machine. The exercise must relax for the stress, and usually increases in a road race. Do you 're wheeling A around...and ALIGNMENT is the ability of movement, made possible by a rest interval that you can exert against resistance at the speed; Bowflex® VersaTrainer® Owner's Manual 19 Do you jump a curb or wheel up a steep ramp. Increased flexibility means an increased range of the heart and lungs...
Owners Manual
Page 20
D EXERCISE IN YOUR MINDS EYE With concentration and visualization, you work with. 20 Bowflex® VersaTrainer® Owner's Manual R We recommend the Power Push exercise for your to choose from so designing your program should be easy. Sit quietly and focus on your...is to sit, take a cool shower to do an exercise the first time, review and thoroughly read all the information on the exercise. CHOOSING A RESISTANCE BowFlex recommends that blood does not accumulate in one place, but continues to -five minutes, and R • Relaxation: two minutes. We've developed many ...
D EXERCISE IN YOUR MINDS EYE With concentration and visualization, you work with. 20 Bowflex® VersaTrainer® Owner's Manual R We recommend the Power Push exercise for your to choose from so designing your program should be easy. Sit quietly and focus on your...is to sit, take a cool shower to do an exercise the first time, review and thoroughly read all the information on the exercise. CHOOSING A RESISTANCE BowFlex recommends that blood does not accumulate in one place, but continues to -five minutes, and R • Relaxation: two minutes. We've developed many ...