Bowflex PR1000 - Workout Program Design and Execution

Design Your Own Program
You may want to design your own personal program specically geared to your goals and lifestyle. Designing a program is easy by
following the guidelines below.
Understand tness and its components
Improperly designed programs can be dangerous. Take some time to review this manual as well as other tness guides.
Know your current tness level
Before you start any fitness program you should consult a physician who will help you determine your current abilities.
Identify your goals
Goals are critical to choosing and designing an exercise program that ts and enhances your lifestyle, but so is strategy. It’s important
not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series
of smaller achievable goals.
Select complementary exercises
Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address
complementary muscle groups.
Put rst things rst
During each session, rst work muscle groups that need the most training.
Remember your cardiovascular component. Any tness program should contain a cardiovascular tness component to be complete. So
complement your resistance training with aerobic exercise such as walking, running, or bicycling.
Training variables
When designing your own program there are several variables that, when mixed properly, will equal the right tness formula for you. In
order to nd out the best formula, you must experiment with several combinations of variables.
The variables are as follows
• Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same
muscle group.
• Training Intensity: The amount of resistance used during your repetition.
• Training Volume: The number of repetitions and sets performed.
• Rest Intervals: The time you rest between sets and the time you rest between workouts.
Once you’ve established a base of tness, follow these basic principles
• Isolate Muscle Groups: Focus work on specic muscle groups.
• Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period.
Working Out
A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your
end goal.
Assembly Manual
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