Finnlo Bio Force 3842, User Manual

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BIO FORCE
®
EXERCISES
63
CHEST & BACK
SINGLE ARM
STANDING ROW -
OVERHAND POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
one handle with thumb facing inward.
MOTION:
Bend elbow and pull handle
toward waist. Pause at end of motion.
Extend elbow and return to starting
position.
TIPS:
Keep elbow close to side while
pulling. Maintain upright posture. Do not
lean forward or back. Keep shoulders
level. Do not rotate side while pulling.
Contract abdominals to stabilize back.
Perform on both sides.
56
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
STANDING ROW -
UNDERHAND
POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
handles with thumbs facing outward.
MOTION:
Bend elbows and pull handles
toward waist. Pause at end of motion.
Extend elbows and return to starting
position.
TIPS:
Keep elbows close to sides while
pulling. Squeeze shoulder blades togeth-
er. Maintain upright posture. Do not lean
forward or back. Contract abdominals
to stabilize back.
57
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SINGLE ARM
STANDING ROW -
UNDERHAND
POSITION
START:
Stand facing frame. Rest legs
against pads. Bend knees slightly. Grip
one handle with thumb facing outward.
MOTION:
Bend elbow and pull handle
toward waist. Pause at end of motion.
Extend elbow and return to starting
position.
TIPS:
Keep elbow close to side while
pulling. Maintain upright posture. Do not
lean forward or back. Keep shoulders
level. Do not rotate side while pulling.
Contract abdominals to stabilize back.
Perform on both sides.
58
MUSCLE GROUPS EXERCISED:
Latissimus, biceps,
posterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles
26
EXERCISE GUIDELINES
When to Exercise
The hour just before the evening meal is a popular time
for exercise. The late afternoon workout provides a
welcome change of pace at the end of the work day
and helps dissolve the day's worries and tensions.
Another popular time to work out is early morning,
before the work day begins. Advocates of the early start
say it makes them more alert and energetic on the job.
Among the factors you should consider in developing
your workout schedule are personal preference, job and
family responsibilities, availability of exercise facilities
and weather. It's important to schedule your workouts
for a time when there is little chance that you will have
to cancel or interrupt them because of other demands
on your time.
You should not exercise strenuously during extremely
hot, humid weather or within two hours after eating.
Heat and/or digestion both make heavy demands on
the circulatory system, and in combination with
exercise can be an over-taxing double load.
Measuring Your Heart Rate
When checking Heart Rate during a workout, take your
pulse within five seconds after interrupting exercise
because it starts to go down once you stop moving.
Count pulse for 10 seconds and multiply by six to get
the per-minute rate.
Target Heart Rate
Aerobic intensity guidelines for healthy adults are
generally set at 60 to 85 percent of heart rate. But, if
you’re out of shape, remember that moderate to low
level and consistent cardiovascular training – well below
the standard recommendations set forth – can result in
substantial and beneficial effects to your health and can
greatly improve cardiovascular endurance.
You can use the following calculation to determine what
percentage of your heart rate you are
working at:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year
old would be (220 - 40) x 70% or 126. Thus, this
individual would need to reach 126 beats per minute
to equal a 70% heart rate.
The above recommendations are guidelines.
People with any medical limitations should
discuss this formula with their physician.
Clothing
All exercise clothing should be loose-fitting to permit
freedom of movement, and should make the wearer
feel comfortable and self-assured.
Never wear rubberized or plastic clothing, garments like
this can interfere with the evaporation of perspiration
and can cause body temperature to rise to dangerous
levels.
Wear comfortable, supportive athletic shoes with
non-slip soles, such as running or aerobic shoes.
Tips to Keep You Going
1.
Adopt a specific plan and write it down.
2.
Keep setting realistic goals as you go
along, and remind yourself of them often.
3.
Keep a log to record your progress and
make sure to keep it up-to-date. See
charts in this booklet.
4.
Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
5.
Enlist the support and company of your
family and friends.
6.
Update others on your successes.
7.
Avoid injuries by pacing yourself and
including a warm up and cool down
period as part of every workout.
8.
Reward yourself periodically for a job
well done!