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How to Use Your MachineThe Workout BenchYour Bowflex Blaze home gym has a numberof seat and bench positions: flat bench forward,flat bench back, 45 incline and free-sliding seatextension.To adjust the seat, pull out the Seat Rail Knob, thenslide the seat to one of the three locking holes onthe Seat Rail.Release the Seat Rail Knob to secure when finished.Removing the Bench:The Bench easily attaches and releases from theSeat. To attach the Bench, insert the half hingeon the end of the Bench into the half hinge onthe seat. To remove the Bench, lift up on the longportion and pull away from seat.Flat Bench:The Flat bench position is used formost exercises. You may lock thebench into a Back (closest to PowerRod unit) or Forward (farthestfrom Power Rod unit) position toaccommodate height/reach needs.45 Incline Bench:Start with a flat bench, following theabove instructions to release andmove the seat and bench. Lift thebench while sliding the seat towardthe Power Rod unit until the benchback is resting against the Lat Tower.Leg Extension:Refer to page A-12 of the AssemblyManual for instructions on installingthe Leg Extension Seat.Free-Sliding Seat:Remove the Bench, pull out the Seat Rail Knob,give it half a turn and release to place the Seat in a“free sliding” position for Aerobic Rowing.Storing Your Bowflex Blaze Home GymFolding your Bowflex Blaze home gym forstorage is easy.1) Lock the Seat and Bench into the flat position.2) Remove all Power Rod resistance and then12bind the Power Rod unit with the rod bindingstrap.3) Ensure that the Leg Extension Lock-out Pin isinstalled. (Refer to page A-9 for instructions.)4) Remove the Seat Rail Knob from the seat rail.5) Tilt the bench toward the Power Rod unit.6) While holding the Rear Leg with one hand,disengage the seat Rail Pull Pin to allow theRear Leg to fold against the Seat Rail. (Seefigure 8b on page A-7.)7) Secure the bench by inserting the Seat RailKnob into the hole in the side of the Seat RailBracket.Maintenance and Care of Your Bowflex Blaze Home GymInspect your machine for any wornor loose components prior to use.Tighten or replace any worn or loosecomponents prior to use. Pay closeattention to cables, or belts and theirconnections.Clean the bench with a non-abrasivehousehold cleanser after each use.This will keep it looking new. Do notuse automotive cleaner, which canmake the bench too “slick.”Review all warning notices. Thesafety and integrity designed intoa machine can only be maintainedwhen the equipment is regularlyexamined for damage and repaired.It is the sole responsibility of theowner to ensure that regularmaintenance is performed. Wornor damaged components shall bereplaced immediately or the equipment removedfrom service until the repair is made. Onlymanufacturer supplied components shall be used tomaintain/repair the equipment.If you have any questions regarding your Bowflex Blaze home gym, please call our CustomerService Department at 1-800-NAUTILUS (628-8458)or by mail at: 16400 SE Nautilus Dr., Vancouver,Washington, USA 98683.

How to Use Your MachineAccessories and EquipmentHand Grips:The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulleycable 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 agrip without inserting your hand through the cuff portion.Most of the exercises you perform utilize this grip. TheStandard Grip also is used for Hammer Grip exercises, whenyou need to hold the Hand Grip vertically for greater wristsupport.Hand Cuff Grip: Slip your hand through the cuff portion ofthe grip so that the foam pad rests on the back of your hand.Then grasp the remainder of the grip that is sitting in yourpalm. This method of gripping is great for exercises like frontshoulder raises or any exercise where your palm is facingdown.Ankle Cuff Grip: The cuff opening can be made larger toaccommodate the ankle. Place your hand in the cuff and slideit away from the grip. Insert your foot or ankle and tighten bysliding the grip back toward the cuff.Lat Cross Bar: The Lat Cross Bar enhances exercises that work back, shoulders and tricepsSafety:muscles. Before using the Lat Cross Bar, make sure that all fasteners are in place andtightened. Make sure that the Lat Tower cables are securely fastened to the regular Bowflex cables and the Bent Lat Bar, Squat Bar or Hand Grips. Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove thebar when not in use. Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar. Never pull on the Bent Lat Bar unless there is resistance attached to it.Leg Extension: Designed to add more effective exercises that target your legs, thighs, calves, etc.Safety: Before using the Leg Extension, make sure that all fasteners are in place andtightened. Make sure that the Extension’s cables are securely fastened to the regular cables. When installing the Leg Extension Seat always ensure that the Support TubeBracket Hooks fully engage with the Roller Tube Spacers. Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube tothe Rear Leg when not in use.Accessory Basket:The Accessory Basket, which hooks onto the Chest Bar,provides convenient storage for the Squat Bar and smallaccessories.Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #475652713

How to Use Your MachineWorkout Placard:The Workout Placard, which snaps onto the Lat Tower, displaysworkout descriptions for easy reference while you’re exercising.Additional workout cards fit easily onto this placard. Simply slidethe workout card into the grooves located on either side of theplacard.Using Your Leg Press Belt and Squat Bar PulleysLeg Press Belt:The Leg Press Belt is used for the Leg Press exercise. With the Bowflex seat adjusted to the “free sliding” position (springlock seat pin unlocked), the hand grips removed, and the desiredamount of resistance hooked up, sit on the seat and position the legpress belt around your hips. Slide forward to the pulleys and place your feet through the right andleft openings under the rod cables. Attach the rod cables to the D-rings on the Leg Press Belt so that thebelt is taut. Place hands on vertical main frame and push yourself back whileplacing feet, one at a time, onto the pulley frame. Grasp belt near where it’s attached to the cables and begin to pressback.Squat Bar Pulleys:Used with Squat Harnesses and Squat Bar to perform Squat, Bent Rows andother exercises.Safety: Always check fasteners, hooks, cables and each workout tofunctioning. Remove workout bench and lock seat into closest position to the PowerRod unit. Always wear shoes with non-skid soles when using the Squat BarPulleys. Fasten each squat cable to a D-ring on each squat harness to thecorresponding D-ring on the squat bar using a snap hook. You can now add Power Rod resistance and adjust the squat strapsto your height using adjuster buckles. Always adjust tension of the squat harness in such a manner that itwill not cause a hazard.14

Define Your GoalsYour 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 youcan exert against resistance at one time. Yourmuscle strength comes into play when you pick upa heavy bag of groceries or lift a small child. It isdeveloped when a localized muscle is worked bothpositively (concentric) and negatively (eccentric) ata resistance—great enough so you can perform onlyfive to eight repetitions of the exercise before themuscle fails. Each set of repetitions is followed by arest interval that typically runs three times longerthan the set. Later, between exercise sessions, themuscle overcompensates for the stress and usuallyincreases in both strength and size.Muscle Endurance is the ability to perform repeatedcontractions. It comes into play when you crosscountry ski or work on your feet all day. Endurancetraining addresses the slow twitch, endurance musclefibers, which depend on oxygen for energy. Todevelop muscle endurance, use low resistance andhigh repetitions about 15-20 repetitions in each set,three sets to each exercise, working the muscle onlyto fatigue.Muscle Power is the combination of strength andspeed of the muscular contraction. This is oftenmisinterpreted as a) being directly associatedwith certain skill or sport and/or b) meaningthat you must move fast. Load is actually a moreimportant factor than speed when attempting toimprove power. When training to achieve muscularpower, pick a resistance that fatigues you in the 35 repetition range. When performing these reps,it is more important to think of contracting themuscles faster rather than attempting to move faster.Performing sport simulation exercises usually resultsin a deterioration of the motor pattern or skill. Thebiomechanically sound method of improving powerin your sport is to train for power using the correctjoint movements, as described in this manual. Thenpractice the skill associated with your sport, learningto apply this newly achieved power.Body Composition is the ratio of fat weight (fat)to lean weight (muscles, bones and tissue). As youage, the ratio shifts. The fat weight increases andthe lean weight decreases. Training for musclestrength will generally increase muscle size andaerobic conditioning will help burn extra calories.Performing these two forms of exercise, either atdifferent times or together, will create the greatestchanges in body fat weight.Balanced Strength and alignment are the result ofequal strength developed in all parts of the body. Itcomes into play in your standing and sitting posture,and in your ability to perform just about any activitysafely and effectively. An over-development of theback will round the shoulders; weak or stretchedabdominals can cause lower back pain. You wanta balance of muscle strength in front and back. Inaddition, you need a balance of strength betweenyour middle, lower, and upper body.Flexibility is the ability of a muscle or group ofmuscles to move the joint through a full rangeof motion. Flexibility comes into play when youexecute an overhand serve or stretch for the topshelf in the kitchen. It is a cooperative movement ofopposite muscle groups. When a muscle contracts,its opposite muscle group must relax for the actionto occur. Increased flexibility means an increasedrange of motion, made possibly by this simultaneouscontracting and relaxing. Good flexibility isimportant in protecting the body from injury andcan be achieved through the balanced strengthtraining programs that are included in this manual.Cardiovascular Endurance is the ability of theheart and lungs to supply oxygen and nutrients toexercising muscles over an extended period of time.It comes into play when you jog a mile or ride abike. It is a critical component of overall fitness andhealth.15

Define Your GoalsDesign Your Own ProgramYou may want to design your own personalprogram specifically geared to your goals andlifestyle. Designing a program is easy, as long asyou follow the guidelines below.Understand fitness and its components:Improperly designed programs can bedangerous. Take some time to review thismanual as well as other fitness guides.Know your current fitness level: Before youstart any fitness program you should consulta physician who will help you determine yourcurrent abilities.Identify your goals: Goals are critical tochoosing and designing an exercise programthat fits and enhances your lifestyle, but so isstrategy. It’s important not to rush the processand try to accomplish too much too soon.That will lead to setbacks and discouragement.Instead, set a seriesof smaller achievable goals.Select complementary exercises: Be sure topair exercises that address compound jointmovements and single joint movements.In addition, select exercises that addresscomplementary muscle groups.Put first things first: During each session, firstwork muscle groups that need the most training.Remember your cardiovascular component: Anyfitness program must contain a cardiovascularfitness component to be complete. Socomplement your resistance training withaerobic exercise suchas walking, running, or bicycling.16Training variables: When designing your ownprogram there are several variables that, whenmixed properly, will equal the right fitnessformula for you. In order to find out the bestformula, you must experiment with severalcombinations of variables.The variables are as follows: Training Frequency: The number oftimes you train per week. We recommenddaily activity but not daily training of thesame muscle group. Training Intensity: The amount ofresistance used during your repetition. Training Volume: The number ofrepetitions and sets performed. Rest intervals: The time you rest betweensets and the time you rest betweenworkouts.Once you’ve established a base of fitness, followthese basic principles: Isolate muscle groups: Focus work onspecific muscle groups. Progressive Loading: The gradualsystematic increase of repetitions,resistance and exercise period.

Define Your GoalsWorking OutBreathingA workout begins in your mind’s eye. With concentration and visualization, you can approachyour workout with a positive, constructive attitude. A good pre-workout mental routine is to sitand relax so that you can focus on what you areabout to do and think about achieving your endgoal.The most important part of breathing duringexercise is, quite simply, that you do it. Breathingin or out during the actual performance is notdependent upon the direction of air flow relativeto exertion. It is, in fact, a mechanical processthat changes the position of your spine as your ribcage moves. Here are some tips for breathing:Warming UpWe recommend that you warm up by doinglight stretching and performing light exerciseson the Bowflex Blaze home gym.Cooling DownAn essential part of the exercise routine is thecool down. Gradually reduce the level of exerciseintensity so that blood does not accumulate inone muscle group but continues to circulate ata decreasing rate. Remember to gradually moveyourself into a relaxed state.1) Be cautious when you are concentrating orexerting effort. This is when you will probablyhold your breath. DO NOT hold your breath.Do not exaggerate breathing. Depth ofinhalation and exhalation should be naturalfor the situation.2) Allow breathing to occur naturally; don’t forceit.Warm Up / Cool DownAerobic Rowing—Warm Up or Cool DownMuscles Worked:STARTFINISHPectoralis Major, Latissimus Dorsi,Anterior Deltoids, Quadriceps, andHamstringsBench Position:Removed, Free Sliding SeatAccessory:HandgripsPulleys:Chest BarSuccess Tips Maintain good spinal alignment. Keepchest lifted. Bend from the hip during movement,not from the waist.StartAction Remove the Bench, and placethe Seat in the free-slidingposition. Attach resistance, and sitfacing the Power Rod unit. Brace your feet against theChest Bar. Initiate movement byextending your knees whilesimultaneously bending yourarms and pinching yourshoulder blades together. Control the return to the Startposition by slowly bendingyour legs.17

Chest ExercisesChest Fly—Shoulder Horizontal Adduction (elbow stablized)Muscles Worked:FINISHSTARTPectoralis Major and Anterior DeltoidBench Position:45o inclineAccessory:HandgripsPulleys:Chest BarSuccess Tipso Maintain a 90-180 angle between yourarms and torso during the exercise. Keep your chest muscles tightened.Limit and control your range ofmotion. Keep your knees bent, feet on floor,and your head back against the Bench. To improve your pectoralis involvement, keep your shoulder bladespinched together throughout theupward and downward movements.StartAction Grasp the Handgrips in bothhands. Open your arms into a wideposition while maintaininga bend in your elbows. Startwith your elbows and forearms below chest level, palmsforward. Raise your chest, pinchshoulder blades together, andmaintain a slight, comfortablearch in lower back. Maintaining the slight bend inyour elbow, slowly bring yourarms together. Rotate your wrists and forearms upward. Slowly return to the Startposition, stopping before theupper arms/elbows movebehind the bench.Bench Press—Shoulder Horizontal Adduction (and elbow extension)Muscles Worked:STARTFINISHPectoralis Major, Deltoids, and TricepsBench Position:45o inclineAccessory:HandgripsPulleys:Chest BarSuccess Tips Maintain a 90o angle between yourupper arms and torso throughout themotion. Keep your chest muscles tightened.Limit and control your range ofmotion. Keep your knees bent, feet on floor,and your head back against the bench. Keep your shoulder blades pinchedtogether, and maintain good spinalalignment.18StartAction Grasp the Handgrips in bothhands. Raise your upper arms untilthey are in line with yourshoulders. Bend your elbows until yourforearms are in line withthe cables. Keep your wristsstraight. Raise your chest, pinchshoulder blades together, andmaintain a slight, comfortablearch in lower back. Press your hands forward,straightening your arms whilemoving your hands together. Return to the Start position, keeping your wrists atshoulder width and in linewith the cables, stoppingbefore the upper arms/elbowsmove behind the bench.

Chest ExercisesDecline Bench Press—Shoulder Horizontal Adduction (and elbow extension)Muscles worked:STARTFINISHPectoralis Major, Deltoids, and TricepsBench Position:45o inclineAccessory:HandgripsPulleys:Chest Baro Maintain a 90 angle between yourupper arms and torso at the start ofthe motion and slightly less than 90o atthe finish. Keep your knees bent, feet on floor,and your head back against Bench. Do not let your elbows travel behindyour shoulders. Keep your shoulder blades pinchedtogether, and maintain good spinalalignment.ActionStartSuccess Tips Slowly press your hands Grasp the Handgrips in bothforward, straightening yourhands, cables travel beneatharms while moving your handsyour arms, forearms alignedto the center and downward,with cables.at least 10o below your shoul Bend your elbows back, keepingders. Do not lock your elbows.your forearms at a 90o anglefrom your torso. Elbows should Slowly return to the startingposition, keeping your wristsbe 10o (5-6" or 13-15 cm) lowersteady and your movementsthan the standard Bench Pressslow and controlled.position. Raise your chest, pinch shoulderblades together, and maintain acomfortable arch in lower back.Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)Muscles worked:STARTFINISHPectoralis Major, Deltoids, and TricepsBench Position:45o inclineAccessory:HandgripsPulleys:Chest BarSuccess Tipso Maintain a 90 angle between yourupper arms and torso at the start ofthe motion and slightly less than 90o atthe finish. Keep your knees bent, feet on floor,and your head back against bench. Do not let your elbows travel behindyour shoulders. Keep your shoulder blades pinchedtogether, and maintain good spinalalignment.StartAction Grasp the Handgrips in both Slowly press your hands forhands.ward, straightening your armsand moving your hands

The Workouts 66 Contact Information 77. 4 Regulatory Approvals: 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) . so could result in injury. If children are allowed to use the equipment, their mental and physical developmen