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Bowflex BodyTower Manual

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Workouts
Define Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus
them. Here are some fitness components that will help you define your goals and choose your
fitness program.
Muscle Strength is the maximum force that you can exert against resistance at one time. Your
muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child.
It is developed when a localized muscle is worked both positively (concentric) and negatively
(eccentric) at a resistance – great enough so you can perform only five to eight repetitions of
the exercise before the muscle fails. Each set of repetitions is followed by a rest interval that
typically runs three times longer than the set. Later, between exercise sessions, the muscle
overcompensates for the stress and usually increases in both strength and size.
Muscle Endurance is the ability to perform repeated contractions. It comes into play when you
cross-country ski or work on your feet all day. Endurance training addresses the slow twitch,
endurance muscle fibers, which depend on oxygen for energy. To develop muscle endurance,
use low resistance and high repetitions – about 15-20 repetitions in each set, three sets to each
exercise, working the muscle only to fatigue.
Muscle Power is the combination of strength and speed of the muscular contraction. This is
often misinterpreted as A) being directly associated with certain skill or sport and/or B) meaning
that you must move fast. Load is actually a more important factor than speed when attempting to
improve power. When training to achieve muscular power, pick a resistance that fatigues you in
the 3-5 repetition range. When performing these reps, it is more important to think of contracting
the muscles faster rather than attempting to move faster. Performing sport simulation exercises
usually results in a deterioration of the motor pattern or skill. The biomechanically sound method
of improving power in your sport is to train for power using the correct joint movements, as de-
scribed in this manual. Then practice the skill associated with your sport, learning to apply this
newly achieved power.
Body Composition is the ratio of fat weight (fat) to lean weight (muscles, bones and tissue). As
you age, the ratio shifts. The fat weight increases and the lean weight decreases. Training for
muscle strength will generally increase muscle size and aerobic conditioning will help burn
extra calories. Performing these two forms of exercise, either at different times or together, will
create the greatest changes in body fat weight.
Balanced Strength and alignment are the result of equal strength developed in all parts of
the body. It comes into play in your standing and sitting posture, and in your ability to perform
just about any activity safely and effectively. An over-development of the back will round the
shoulders; weak or stretched abdominals can cause lower back pain. You want a balance of
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