Bowflex Xtreme 2 SE User Manual download pdf (Page 9)

You may want to design your own personal program

specifically geared to your goals and lifestyle.

Designing a program is easy, as long as you follow

the below guidelines.

Understand fitness and its components:

Improperly designed programs can be dangerous.

Take some time to review this manual as well as

other fitness guides.

Know your current fitness 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

fits 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 complimentary muscle groups.

Put first things first: During each session, first work

muscle groups that need the most training.

Remember your cardiovascular component:

Any fitness program must contain a cardiovascular

fitness 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 fitness formula for

you. In order to find 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 fitness, follow

these basic principles:

• Isolate muscle groups: Focus work on specific

muscle groups.

• Progressive Loading: The gradual systematic

increase of repetitions, resistance and exercise

period.

Design Your Own Program

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Bowflex Xtreme 2 SE User Manual Page 9

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