Bowflex Exercises

Bowflex Articles

Bowflex Exercises

The Bowflex is a home gym system that provides a wide variety of strength training exercises using a unique resistance setup consisting of plastic rods, or in the case of the new Bowflex Revolution, rubber bands. The innovative design replaces dozens of machines into one, and though it is not as satisfactory as moving from machine to machine in a commercial gym, it makes getting a real workout at home more than possible. Bowflex is built by Nautilus, the makers of much of the equipment seen in commercial gyms, and their experience at creating these machines has allowed them to combine the mechanics into a stand-alone unit.

The chief difference in using a Bowflex machine versus a Nautilus is that the latter generally is setup for isolation movements, targeting a single muscle or muscle group. Bowflex exercises, on the other hand, are usually compound movements, meaning several muscles are targeted at once. This is more akin to free weight training, which employs a lot of stabilizer muscles to accomplish the task of lifting weight. However, particularly for beginners, it also means there is a higher likelihood of injury, since the muscles have a wider range of motion and could potentially get overtaxed.

Isolation training is also popular with body builders, who like to hone a particular muscle to perfection. The Bowflex is capable of some isolation movements, but is more of a general conditioning and strength training machine than anything else. Body builders are likely to be disappointed by this machine, and would probably be happier sticking with free weights.

Bowflex exercises target all of the muscle groups. With the addition of the lat tower and leg attachment, many of the popular pull down movements and leg presses are also possible. There are literally dozens of exercises possible with the Bowflex, all using the same pulley system, so it is really a matter of a few switch overs to move onto the next exercise.

The Bowflex comes with an exercise guide, and it is important to study the guide to get the proper form for many of the movements. Unlike the Nautilus, which essentially straps you into position and allows little extra movement, the Bowflex is much more like free weights, where you must pay attention to form. Having a mirror in the room will help, and a partner can also help keep backs straight and elbows from moving.

Bowflex exercises are primarily resistance training, though it is possible to increase heart rate and get a cardio workout too. The bench and pulley system allows can be setup as a rowing machine, which is a great warm up before getting into a set. Also, the speed with which a new exercise can be setup makes circuit training easy. It is best to start slowly, however, and really get a feel for the movements, before blasting off on circuits. Once you get a handle on your routine, however, circuits are a great way to use the Bowflex, as you get strength training and cardio at the same time, in a compact space and in the comfort of your own home.

The new Bowflex Revolution is an even greater step forward from this company. Using their patented Spiraflex technology, the unit is more compact, but also provides linear tension, as opposed to the progressive tension of the previous Power Rod technology. What this means is that the tension is constant, and does not fluctuate as the rods do depending on what level they are bent at. Linear tension provides a much smoother, constant tension on your muscles so that the benefit of each exercise is even greater.

Bowflex exercises are many and varied, and will keep any home training enthusiast happy for a long time. The key to getting the most benefit from a Bowflex, however, it to really watch the form of each exercise. Unlike using a Nautilus, it is possible to do an exercise wrong, and either get little out of it, or worse, cause an injury. Using a mirror or better yet, a partner, will help you get the most out of this remarkable piece of home fitness equipment.

Articles provided are for informational purposes only. Please seek the advice of a health care profesional before embarking on any fitness program. Learn to use your equipment properly to reduce the chance of injury.