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17
Define Your Goals
Warm Up / Cool Down
Working Out
A workout begins in your mind’s eye. With concentra-
tion and visualization, you can approach your workout
with a positive, constructive attitude. 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.
Warming Up
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex
®
Blaze® home gym.
Cooling Down
An essential part of the exercise routine is the cool
down. Gradually reduce the level of exercise intensity
so that blood does not accumulate in one muscle
group but continues to circulate at a decreasing rate.
Remember to gradually move yourself into a relaxed
state.
Breathing
The most important part of breathing during exercise
is, quite simply, that you do it. Breathing in or out
during the actual performance is not dependent upon
the direction of air flow relative to exertion. It is, in
fact, a mechanical process that changes the position
of your spine as your rib cage moves. Here are some
tips for breathing:
1) Be cautious when you are concentrating or
exerting effort. This is when you will probably
hold your breath. DO NOT hold your breath. Do
not exaggerate breathing. Depth of inhalation and
exhalation should be natural for the situation.
2) Allow breathing to occur naturally; don’t force it.
Aerobic Rowing—Warm Up or Cool Down
Muscles Worked:
Pectoralis Major, Latissimus Dorsi, Anterior
Deltoids, Quadriceps, and Hamstrings
Bench Position:
Removed, Free Sliding Seat
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment. Keep
chest lifted.
• Bend from the hip during movement, not
from the waist.
START
FINISH
Start
• Remove the Bench, and place
the Seat in the free-sliding
position.
• Attach resistance, and sit facing
the Power Rod
®
unit.
• Brace your feet against the
Chest Bar.
Action
• Initiate movement by extending
your knees while simultaneously
bending your arms and pinching
your shoulder blades together.
• Control the return to the Start
position by slowly bending
your legs.
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