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®
™
The Bowflex Blaze
Home Gym
Owner’s Manual
and Fitness Guide
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PN 001-6902 Rev B (8/2006)
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Table of Contents Safety Requirements 5 Narrow Pulldowns with Handgrips 30 Safety Warning Labels 7 Lying Lat Fly 31 Get to Know Your Machine 10 Lying Narrow Lat Pulldowns 31 How to Use Your Machine 11 Seated Lat Rows 32 Power Rod® Resistance 11 Stiff-Arm Pulldown 32 Adjusting/Understanding The Resistance 11 Bent Over Row 33 Hooking Power Rod® Unit to Cables 11 Safety 11 Arm Exercises 34 When You Are Not Using Your Gym 11
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Product Specifications: Product Weight 195 lbs. (88 kg) Product Dimensions 90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H) Folded Footprint 52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H) Workout Area 100" L x 78" W (254 cm L x 198 cm W) Number of Exercises Over 60 ® Power Rod Resistance 210 lbs. (95 kg) 310 lbs. (141 kg.) ® Power Rod Upgradability 410 lbs. (186 kg.) User Weight Limit 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H Meets:
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Safety Requirements IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: Used to call attention to POTENTIAL hazards that could � � � � � � � result in personal injury or loss of life. � � � � � � READ ALL INSTRUCTIONS BEFORE USING THE MACHINE. � � � � � � � � � • Always read and follow the Warning and • Never use dumbbells or other weight Safety labels attached to your Bowflex® equipment to incrementally increase the Blaze™ home
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Safety Requirements operation of the Bowflex® Blaze™ home • When hooking up Power Rod® caps, do not gym. stand directly looking over the top of the rods. Stand off to the side while attaching • Keep your body weight centered on the rods. machine, seat, or base frame platform while exercising. • Never attempt to exercise with more resistance than you are physically able to • When using the Bowflex® Blaze™ home handle. gym for standing leg exercises, always grasp the Lat Tower on your mac
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Safety Warning Labels ® ™ The following safety warnings are located on the Bowflex Blaze exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at 1-800-NAUTILUS (628-8458). Label 1 Label 2 Label 3 Label 5 Label 4 Home Gym 7
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Safety Warning Labels The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label. Label 1: P lease make sure all users read, understand, and follow the warning labels on the home gym. See Figure 1 for general use safety label. Location:
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Safety Warning Labels Label 3: S ee Figure 3 for “Caution” safety label. Avoid crush hazard when folding the bench. Location: Top of the seat rail bracket. Figure 3 Label 4: See Figure 4 for “Caution” safety label. Stay clear of the leg when folding the leg extension. Location: Back of rear leg of leg extension. Figure 4 Label 5: See Figure 5 for “Caution” safety label. Location: Back of the lower lat tower, below chest bar. Figure 5 9
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Get to Know Your Machine CONGRATULATIONS on your commitment to Bowflex® Blaze™ home gym. Also locate and read all improving your health and fitness! With the Bowflex® warning labels that are posted on the machine. It’s Blaze™ home gym, you have everything you need to important to understand how to properly perform each exceed all of your physical fitness, strength and health exercise before you do so using Power Rod® Resistance. expectations! With all of the fitness choices available today,
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How to Use Your Machine ® Power Rod Resistance Safety ® Power Rod rods are made from a special When hooking the ® composite material. Your rods are sheathed with Power Rod caps to a protective black rubber coating. Each rod is the cable hooks, do marked with its weight rating on the “Rod Cap”. not stand directly over the tops of the rods. Stand off to one side Adjusting And when connecting and Understanding disconnecting the ® Power Rod unit from The Resistance the cables. The stan
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How to Use Your Machine ® bind the Power Rod unit with the rod binding The Workout Bench strap. Your Bowflex® Blaze™ home gym has a number 3) Ensure that the Leg Extension Lock-out Pin is of seat and bench positions: flat bench forward, installed. (Refer to page A-9 for instructions.) flat bench back, 45° incline and free-sliding seat extension. 4) Remove the Seat Rail Knob from the seat rail. To adjust the seat, pull out the Seat Rail Knob, then ® 5) Tilt the bench toward the Power Rod
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How to Use Your Machine Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip. The Standard Grip also is used for Hammer Grip exercises, when you need to hold the Hand Grip vertically fo
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How to Use Your Machine Workout Placard: The Workout Placard, which snaps onto the Lat Tower, displays workout descriptions for easy reference while you’re exercising. Additional workout cards fit easily onto this placard. Simply slide the workout card into the grooves located on either side of the placard. Using Your Leg Press Belt and Squat Bar Pulleys Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. • With the Bowflex® seat adjusted to the “free sliding” position
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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 Body Composition is the ratio of fat weight (fat) can exert against resistance at one time. Your to lean weight (muscles, bones and tissue). As you muscle strength comes into play when you pick up age, the ratio shifts. The
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Define Your Goals Design Your Own Program You may want to design your own personal Training variables: When designing your own program specifically geared to your goals and program there are several variables that, when lifestyle. Designing a program is easy, as long as mixed properly, will equal the right fitness you follow the guidelines below. formula for you. In order to find out the best formula, you must experiment with several Understand fitness and its components: combinations of
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Define Your Goals Working Out Breathing A workout begins in your mind’s eye. With con- The most important part of breathing during centration and visualization, you can approach exercise is, quite simply, that you do it. Breathing your workout with a positive, constructive atti- in or out during the actual performance is not tude. A good pre-workout mental routine is to sit dependent upon the direction of air flow relative and relax so that you can focus on what you are to exertion. It is, in
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Chest Exercises Chest Fly—Shoulder Horizontal Adduction (elbow stablized) Muscles Worked: START FINISH Pectoralis Major and Anterior Deltoid Bench Position: o 45 incline Accessory: Handgrips Pulleys: Chest Bar Start Action Success Tips o • Grasp the Handgrips in both • Maintaining the slight bend in • Maintain a 90-180 angle between your hands. your elbow, slowly bring your arms and torso during the exercise. arms together. • Open your arms into a wide • Keep your chest muscles tightened.
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Chest Exercises Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major, Deltoids, and Triceps Bench Position: o 45 incline Accessory: Handgrips Pulleys: Chest Bar Start Action Success Tips o • Grasp the Handgrips in both • Slowly press your hands • Maintain a 90 angle between your hands, cables travel beneath forward, straightening your upper arms and torso at the start of o your arms, forearms aligned arms while moving your hand
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Chest Exercises Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Muscles Worked: START FINISH Pectoralis Major and Anterior Deltoid Bench Position: o 45 incline Accessory: Handgrips Pulleys: Chest Bar Start Action Success Tips o • Grasp the Handgrips in both • Press your arms forward and • Maintain a 60-90 angle between your hands. upward, straightening your upper arms and torso during exercise. arms and moving your hands • Open your arms into a wide • Keep your chest mus
