There’s nothing like a good workout to get the heart pumping and those endorphins flowing. The Bowflex promises an effective workout in as little as 20 minutes, but which of these workouts is best for losing weight? Which targets building muscle? Which are fit for those with poor joints? Let’s examine the variety of Bowflex workouts that are frequently chatted about on fitness forums and blogs around the web.
Resistance training became popular in the ‘70s and ‘80s for body builders. By now we know that resistance training is one of the best ways to melt fat, while building muscle. As a muscle grows it is burning more calories, which is why toning and resistance training is important for anyone looking to get into shape. The Bowflex is outfitted with patented ‘power rods’ which give you intense resistance for the various workouts. With resistance training, you’re building muscle mass and burning fat at the same time. This makes any sort of resistance training high on the list for those looking to tone up or lose weight.
You are able to mimic any of the conventional resistance training you would do at the gym with the Bowflex workouts. Adjust the power rods according to the workout you’re doing. In just 20 minutes a day, you can get into the best shape of your life using the following routine:
- Bench press. This works out the upper body. Lay back and hover the weight above your chest, followed by pushing it directly upward until arms are completely straight and holding for a count, then repeating the process.
- Seated lat rows. This is a very effective exercise for working the back, shoulders, core and lower back. Form is key for preventing injury. Seated lat rows can be performed by sitting up straight and bringing weight directly in front of you or pulling out to the sides. You can also pull the power rods down in the same direction, to work the oblique muscles.
- Crossover rear delt rows. This is an awesome exercise for the shoulders and back. Choose a weight for the power rods that you can do 10-15 reps per set. Cross your arms and grab the handgrips, bringing them down to a 90 degree angle, then pulling to either side. Repeat this motion on both sides. Ideally, you want to aim for 2-3 sets per workout.
- Seated calf raise. With this exercise, you’re target the calves and glutes. Attach your foot to one of the grips and pull the leg upwards in a kicking motion. This should be done seated until your form is perfected. After that, you can do standing calf raises. You want to build up to 15-20 reps per set and shoot for 2-3 sets per workout. This is a great leg exercise that is simple and easy on the joints and lower back.
- Triceps pushdown. This exercise works the triceps (that stubborn flabby area on many people) and produces effective results after a couple of months. Adjust the power rods so you’re able to do about 15-20 reps per set. From there grab the grips and while standing up straight, pull the chords down in a pushing motion, as if pushing something into the ground. Pull until your hands are just below the waist (and no lower than the end of the hips). Repeat for 2-3 sets.
Should I Also Do Cardio?
Many people who buy a Bowflex and want to lose weight want to know if cardio is an essential part of the routine. With Bowflex workouts, you are getting the best of both worlds. Although a lot of strength training is involved, make no mistake about it – your heart will get pumping in just minutes. This is especially the case for those who are out of shape and are not accustomed to much physical activity.
The answer to the question is yes and no. Yes, you do want to get some cardio in because this will improve your overall health. For those who are not used to working out, the monotony of Bowflex workouts may become tiresome, which can be discouraging depending on your motivation and determination to lose weight. Adding cardio to the mix will get you outdoors and help you shake up your workout routine, which is always welcomed and effective. However, if the sole purpose is losing weight and you are not interested in adding more exercise to your routine, you will lose weight performing only the Bowflex workouts. The Bowflex workouts are designed to burn fat, while building muscle. This is why the machine is so effective and people everywhere appreciate the convenience considering the quality of workout it provides.
Is 20 Minutes Really Enough For Bowflex Workouts?
You will be amazed at the high quality of workouts achieved with the Bowflex. There are literally hundreds of exercises you can do on the machine. Recapped above is a solid daily workout routine someone could do to jumpstart their weight loss and health goals. 20 minutes is enough to get your body into shape, as long as you are exercising consistently. Ideally, three or five times per week works best for most people. It is enough to keep you motivated without straining or pushing your body. Remember to always listen to your body while you workout. If a muscle feels off or your form is awkward, stop and reassess what you’re doing to prevent injury.
Bowflex workouts are fit for all age groups and fitness levels. It is all about adjusting the Bowflex workouts for your fitness needs. Some people may only start with two sets of five reps each. This is perfectly acceptable and means you will build your endurance slowly, but surely, which is ideal for long term fitness goals. Be respectful of your body and don’t overdo it just because you’re eager to lose weight and get in shape. Slow and steady wins the race.
Remember what goes into your body is also important. Fill your diet with plenty of water, lean meat, veggies and fruit to help your body recover from regular workouts.