Bowflex Exercises - Drop the Pounds Faster with Compound Movements and Circuit Training
A familiar theme for those who have been investigating weight training is the old
free-weights versus machines argument. Free weights tend to be favored by body builders and serious strength
trainers, because lifting free weights requires the use of a lot of stabilizer muscles in order to complete the
movement. Machines on the other hand, are generally designed for what is known as isolation movement, where the
muscle or muscle group being worked is specifically targeted and the machine restricts movement so that only that
muscle is affected.
Bowflex exercises, though machine based, are for the most part compound movements. This is because Nautilus, the
makers of Bowflex Exercises, have taken their experience at making commercial gym isolation machines and combined
them into a home unit. It would be impractical to have multiple machines in the home gym, unless you have a great
deal of space, so the next best thing is to combine the movements as much as possible into a single unit.
The Bowflex Exercises is a unique home gym system that allows for a large number of strength
training exercises using resistance by way of long plastic rods, or, with the new Bowflex Exercises Revolution,
wound rubber bands contained in a disc. The resistance is provided through cables and pulleys that end in a hand
grip, and as a result, wider movements are possible than a machine that uses weight plates and complex mechanicals
to restrict movement.
The advantage with compound movements is that, like free weights, larger muscle groups are used to complete the
movement, and not just an isolated muscle. This makes the machine ideal for general conditioning, strength
training, and weight loss. Body builders may be disappointed, but most hard core body builders are likely to be
free weight enthusiasts and use machines only for 'finishing' certain muscles.
One of the disadvantages to compound movement is that the likelihood of injury is much higher than with an
isolation machine. This means that, when beginning a workout routine, it is important that the form is carefully
studied and followed, or muscle strain could result. Bowflex exercises are explained in detail in the accompanying
manual, and the website also has video examples to help illustrate the scope of the movement. It is very important
to follow the guidelines closely, as an injury could delay your fitness goals. Not doing an exercise properly can
also mean that the benefits are not as pronounced. Use a mirror in your home gym so you can observe your form, or,
better yet, get a workout partner so you can help each other keep the form correct.
For weight loss, the best Bowflex exercises will be to combine compound movements with cardio, in what is known
as circuit training. Circuit training, or circuits, are done simply by moving from set to set without resting in
between. This keeps the heart rate up while working the muscle. Often the workout will begin with some light
rowing, then a number of strength conditioning moves, followed by more rowing. The Bowflex Exercises is outstanding
for this kind of workout, since changing resistance levels is very fast. Unlike free weights, where weight plates
must be removed or added, and a collar threaded on to secure the weight, the Bowflex Exercises is as quick as any
Nautilus machine in adjusting the level of the weight. This allows for a steady pace and increased heart rate for
the duration of the workout, thereby burning more fat and increasing fitness.
Bowflex Exercises are designed for the home gym, but the exercises
that you can perform on it, particularly if you include the lat tower and leg attachment, are as varied as those at
any commercial gym. If working out at home is ideal for you, and weight loss as well as general strength
conditioning your primary goals, then the Bowflex Exercises may very well be perfect for you.