Owners Manual
Page 2
... complicated adjustments and equipment changes typical of stacked weights. follow the guidelines presented 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 your goals. Meanwhile, the cable pulley system allows a free range of breath, or experience chest pain, stop exercising immediately! We of other body...
... complicated adjustments and equipment changes typical of stacked weights. follow the guidelines presented 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 your goals. Meanwhile, the cable pulley system allows a free range of breath, or experience chest pain, stop exercising immediately! We of other body...
Owners Manual
Page 4
... this area when the machine is a natural tendency for a User's Weight Limit of the Bowflex® VersaTrainer® home gym. Moving parts that may appear to present obvious hazards to adults may not appear to do so to commencing an exercise Dprogram. This machine is designed for children to want to Cables and Belts and their respective F responsibilities. Keep the Power Rod resistance rods bound A when...
... this area when the machine is a natural tendency for a User's Weight Limit of the Bowflex® VersaTrainer® home gym. Moving parts that may appear to present obvious hazards to adults may not appear to do so to commencing an exercise Dprogram. This machine is designed for children to want to Cables and Belts and their respective F responsibilities. Keep the Power Rod resistance rods bound A when...
Owners Manual
Page 5
... replace any body parts directly over the top of the Bowflex® VersaTrainer® home gym. 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 safety warnings are based on the Bowflex® VersaTrainer® exercise machine. Position yourself to the side while attaching rods. • Never attempt to exercise with rod binding strap...
... replace any body parts directly over the top of the Bowflex® VersaTrainer® home gym. 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 safety warnings are based on the Bowflex® VersaTrainer® exercise machine. Position yourself to the side while attaching rods. • Never attempt to exercise with rod binding strap...
Owners Manual
Page 6
... that helps improve both unilateral and bilateral development, enhances coordination, body symmetry alignment and posture, and will not allow strong side to your exercise program. Bowflex® VersaTrainer® Owner's Manual For overall conditioning - T User Friendly Design • Requires no doubt familiar with one form of the muscle. All exercise conditions the muscles aerobically or anaerobically, and all ages and...
... that helps improve both unilateral and bilateral development, enhances coordination, body symmetry alignment and posture, and will not allow strong side to your exercise program. Bowflex® VersaTrainer® Owner's Manual For overall conditioning - T User Friendly Design • Requires no doubt familiar with one form of the muscle. All exercise conditions the muscles aerobically or anaerobically, and all ages and...
Owners Manual
Page 7
... Cables Pulleys VersaTrainer® Specifications Throughout this manual, all references to the left or right side and 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 The dimensions and general specifications for the BowFlex® VersaTrainer® exercise machine are facing the VersaTrainer® machine...
... Cables Pulleys VersaTrainer® Specifications Throughout this manual, all references to the left or right side and 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 The dimensions and general specifications for the BowFlex® VersaTrainer® exercise machine are facing the VersaTrainer® machine...
Owners Manual
Page 8
...; One (1) 3/8" x 3-1/4" Bolt One Belt Bag Containing: • Two (2) Tie Down Straps • One (1) Lap Belt Belt Bag Parts Guide: Item #: Qty: 2 Descr: Tie Down Straps Contents of Box Two: One Power Rod® Assembly Item #: Qty: 1 Descr: Lap 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
...; One (1) 3/8" x 3-1/4" Bolt One Belt Bag Containing: • Two (2) Tie Down Straps • One (1) Lap Belt Belt Bag Parts Guide: Item #: Qty: 2 Descr: Tie Down Straps Contents of Box Two: One Power Rod® Assembly Item #: Qty: 1 Descr: Lap 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
... unattached parts prior to use could jeopardize your VersaTrainer® exercise machine, it is VERY IMPORTANT to visually check and test assembly Dbefore use . Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan Head Screw Vertical Main Frame R STEP 5: Tighten all screws and bolts, and visually inspect the VersaTrainer® machine. STEP 8: N ow that the holes on the black Power Rod® Assembly (see Figure A-2). RA7 ! 2 . ) . ' Failure to tighten all bolts securely using...
... unattached parts prior to use could jeopardize your VersaTrainer® exercise machine, it is VERY IMPORTANT to visually check and test assembly Dbefore use . Bowflex® VersaTrainer® Owner's Manual Pivot Arm Figure A-4 #12 Pan Head Screw Vertical Main Frame R STEP 5: Tighten all screws and bolts, and visually inspect the VersaTrainer® machine. STEP 8: N ow that the holes on the black Power Rod® Assembly (see Figure A-2). RA7 ! 2 . ) . ' Failure to tighten all bolts securely using...
Owners Manual
Page 10
... Machine Power Rod® Resistance Power Rod® units are not using your Bowflex® VersaTrainer® home gym. D Hooking the Power Rod® Rod to create the desired resistance level. This keeps them neat in combination to the Cables You may use one another. Remain to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. 10 Bowflex® VersaTrainer® Owner's Manual F Adjusting and Understanding the Resistance A The Bowflex® VersaTrainer...
... Machine Power Rod® Resistance Power Rod® units are not using your Bowflex® VersaTrainer® home gym. D Hooking the Power Rod® Rod to create the desired resistance level. This keeps them neat in combination to the Cables You may use one another. Remain to persons, always fasten tie downs and lap belt before exercising. !4 4%.4)/. 10 Bowflex® VersaTrainer® Owner's Manual F Adjusting and Understanding the Resistance A The Bowflex® VersaTrainer...
Owners Manual
Page 11
... use . Check screws periodically and F tighten as needed . The following are attached to be bundled together R when not in good working condition. 1 - T 2 - If noise occurs simply spray some noise or squeaks with screws. Bowflex® VersaTrainer® Owner's Manual 11 This should always be sure none has loosened with use. Pulleys: The pulleys may develop some silicon or other lubricant on the pulley. A 3 - Figure 3-1 DRAFT C A U T I O N Prolonged direct...
... use . Check screws periodically and F tighten as needed . The following are attached to be bundled together R when not in good working condition. 1 - T 2 - If noise occurs simply spray some noise or squeaks with screws. Bowflex® VersaTrainer® Owner's Manual 11 This should always be sure none has loosened with use. Pulleys: The pulleys may develop some silicon or other lubricant on the pulley. A 3 - Figure 3-1 DRAFT C A U T I O N Prolonged direct...
Owners Manual
Page 12
... more rods toward the pulley, making sure not to A create the desired resistance. Make sure you understand the nature of resistance training and your current level of the rods (see Figure 3-1). Figure 2-1 Figure 3-1 12 Bowflex® VersaTrainer® Owner's Manual You may use two different resistances on the rod caps. In general, start with the VersaTrainer® exercise machine. STEP 3: Hook the cable clip onto the...
... more rods toward the pulley, making sure not to A create the desired resistance. Make sure you understand the nature of resistance training and your current level of the rods (see Figure 3-1). Figure 2-1 Figure 3-1 12 Bowflex® VersaTrainer® Owner's Manual You may use two different resistances on the rod caps. In general, start with the VersaTrainer® exercise machine. STEP 3: Hook the cable clip onto the...
Owners Manual
Page 14
... you follow these general guidelines: F To adjust pulley height: A STEP 1: Keep Power Rod® rods under tension when Rraising or lowering pulley frame as locking mechanism will automatically stop the pulley frames downward motion. If you are engaged before exercising. Release hand grip to ensure a safe and satisfying workout. Figure 3-1 Figure 4-1 14 Bowflex® VersaTrainer® Owner's Manual STEP 5: R elease the handle if you feel...
... you follow these general guidelines: F To adjust pulley height: A STEP 1: Keep Power Rod® rods under tension when Rraising or lowering pulley frame as locking mechanism will automatically stop the pulley frames downward motion. If you are engaged before exercising. Release hand grip to ensure a safe and satisfying workout. Figure 3-1 Figure 4-1 14 Bowflex® VersaTrainer® Owner's Manual STEP 5: R elease the handle if you feel...
Owners Manual
Page 15
... and lap belt before exercising. !4 4%.4)/. D O NOT exercise in design and size. DRAFT Bowflex® VersaTrainer® Owner's Manual Figure 2: Attach hooks to suit your chair using the chair tie-down straps and lap belt (when possible). See Figures 1 and 2. 3 - Adjustments to side rail. 15 Always lock the brakes on your wheelchair. 2 - Always secure your chair will be necessary. 1 - Getting Started STRAPPING TIPS The strapping suggestions presented...
... and lap belt before exercising. !4 4%.4)/. D O NOT exercise in design and size. DRAFT Bowflex® VersaTrainer® Owner's Manual Figure 2: Attach hooks to suit your chair using the chair tie-down straps and lap belt (when possible). See Figures 1 and 2. 3 - Adjustments to side rail. 15 Always lock the brakes on your wheelchair. 2 - Always secure your chair will be necessary. 1 - Getting Started STRAPPING TIPS The strapping suggestions presented...
Owners Manual
Page 16
... belt together and tighten (see Figure 1-1). downs and lap belt before exercising. R To attach perform the following steps: D STEP 1: G rasp hook and attach to persons, always fasten tie !D4 4R%A. 4 ) / . Figure 1-1: Attach hooks to side rail. 7!2.).' $ ! .F'T% 2 To reduce the injury to one side of the side rail eyelet (see Figure 3-1). Figure 3-1: Fasten lap belt together. )--%$)!4%!#4)/.2%15)2%$ #!54)/. 16 Bowflex® VersaTrainer® Owner's Manual...
... belt together and tighten (see Figure 1-1). downs and lap belt before exercising. R To attach perform the following steps: D STEP 1: G rasp hook and attach to persons, always fasten tie !D4 4R%A. 4 ) / . Figure 1-1: Attach hooks to side rail. 7!2.).' $ ! .F'T% 2 To reduce the injury to one side of the side rail eyelet (see Figure 3-1). Figure 3-1: Fasten lap belt together. )--%$)!4%!#4)/.2%15)2%$ #!54)/. 16 Bowflex® VersaTrainer® Owner's Manual...
Owners Manual
Page 18
... exercise equipment before using. 6. Always check your physician. 18 Bowflex® VersaTrainer® Owner's Manual Periodically check all fasteners to make certain that is in use . Tighten as necessary. 5. A 3. Before exercising be sure tie downs and lap belt are under tension. F 2. Keep out of the path of breathe while exercising, stop and consult your health professional. Getting Started Safety Tips T 1. If you experience any exercise program...
... exercise equipment before using. 6. Always check your physician. 18 Bowflex® VersaTrainer® Owner's Manual Periodically check all fasteners to make certain that is in use . Tighten as necessary. 5. A 3. Before exercising be sure tie downs and lap belt are under tension. F 2. Keep out of the path of breathe while exercising, stop and consult your health professional. Getting Started Safety Tips T 1. If you experience any exercise program...
Owners Manual
Page 19
... the VersaTrainer® exercise machine. Later, between your middle, upper and lower body. It comes into play when you're wheeling A around campus or pushing in both strength and size. Power training relates to exercising muscles over -development of the chest in each set ....speed of the skill pattern and train at least 12 minutes to be supplemented with light resistances; Flexibility comes into play a long game of basketball and it to do what you train it is a critical component of overall fitness and health. Here are dependent on oxygen for a long distance...
... the VersaTrainer® exercise machine. Later, between your middle, upper and lower body. It comes into play when you're wheeling A around campus or pushing in both strength and size. Power training relates to exercising muscles over -development of the chest in each set ....speed of the skill pattern and train at least 12 minutes to be supplemented with light resistances; Flexibility comes into play a long game of basketball and it to do what you train it is a critical component of overall fitness and health. Here are dependent on oxygen for a long distance...
Owners Manual
Page 20
.... A good mental pre-workout routine is an essential part of resistance you work with a positive, constructive attitude that you fine tune your form and develop greater muscle control. We recommend that will facilitate and enhance your exercise. F The cool-down : three-to-five minutes, and R • Relaxation: two minutes. Remember, learning and using the Power Push as the amount...
.... A good mental pre-workout routine is an essential part of resistance you work with a positive, constructive attitude that you fine tune your form and develop greater muscle control. We recommend that will facilitate and enhance your exercise. F The cool-down : three-to-five minutes, and R • Relaxation: two minutes. Remember, learning and using the Power Push as the amount...
Owners Manual
Page 21
... you determine your workout and will all need the most training first; So, complement your exercises by chair/pulley positions. Taking the first step. Take some time to setbacks and F discouragement. Identify your current fitness level. that address compound joint movements and single joint movements; For example, if your program includes the Chest Fly, Tricep Press, Abdominal Crunch, Seated Row and...
... you determine your workout and will all need the most training first; So, complement your exercises by chair/pulley positions. Taking the first step. Take some time to setbacks and F discouragement. Identify your current fitness level. that address compound joint movements and single joint movements; For example, if your program includes the Chest Fly, Tricep Press, Abdominal Crunch, Seated Row and...
Owners Manual
Page 24
... EXERCISES: Seated Row. 24 FINISH START FINISH Bowflex® VersaTrainer® Owner's Manual BREATHING TECHNIQUE: Remember to exhale when pushing away and inhale when returning to Power Rod® unit. A You may want to Power Rod® unit, neck resting on the return. BODY PLACEMENT: Back to alternate performing a Close Grip Bench Press with the Bench Press. COMPLEMENTARY EXERCISES: Seated Row. DR PULLEY POSITION: Shoulder Level. CHEST EXERCISES Decline Press...
... EXERCISES: Seated Row. 24 FINISH START FINISH Bowflex® VersaTrainer® Owner's Manual BREATHING TECHNIQUE: Remember to exhale when pushing away and inhale when returning to Power Rod® unit. A You may want to Power Rod® unit, neck resting on the return. BODY PLACEMENT: Back to alternate performing a Close Grip Bench Press with the Bench Press. COMPLEMENTARY EXERCISES: Seated Row. DR PULLEY POSITION: Shoulder Level. CHEST EXERCISES Decline Press...
Owners Manual
Page 31
...: Pull the arm across the body and up toward the Power Rod® F unit and cable is similar to Power Rod® unit at 45 degree angle. D BREATHING TECHNIQUE: Exhale on the drive and inhale on the VersaTrainer® machine for enhancing the forehand stroke for a sport specific movement, remember to use appropriate speed and resistance when R training sport-specific. COMPLEMENTARY EXERCISES: Forehand Drive. PULLEY POSITION: Shoulder...
...: Pull the arm across the body and up toward the Power Rod® F unit and cable is similar to Power Rod® unit at 45 degree angle. D BREATHING TECHNIQUE: Exhale on the drive and inhale on the VersaTrainer® machine for enhancing the forehand stroke for a sport specific movement, remember to use appropriate speed and resistance when R training sport-specific. COMPLEMENTARY EXERCISES: Forehand Drive. PULLEY POSITION: Shoulder...
Owners Manual
Page 43
... side of turning your body. front and back; DRAFT Bowflex® VersaTrainer® Owner's Manual 43 T Slow Twitch Muscle Fiber: The red muscle fiber, responsible for drawing the blades back and aiding in good shoulder posture. upper and Dlower extremities. GLOSSARY (continued) Rest Interval: The amount of time spent relaxing between reps of exercises or sets of only...
... side of turning your body. front and back; DRAFT Bowflex® VersaTrainer® Owner's Manual 43 T Slow Twitch Muscle Fiber: The red muscle fiber, responsible for drawing the blades back and aiding in good shoulder posture. upper and Dlower extremities. GLOSSARY (continued) Rest Interval: The amount of time spent relaxing between reps of exercises or sets of only...