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The Bowflex 20-minute Workout...
Old Fri, November 24th, 2006, 09:54 PM   #1
HevyMetal
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Default The Bowflex 20-minute Workout...

done 3 times a week is comprised of what?.....anybody do this?

And...did you get results?

Just curious.
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Old Sun, November 26th, 2006, 08:15 PM   #2
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About a year ago I purchased the cheapest Bow Flex I could find. Due to my situation that was the best all round workout equipment I could afford to ship overseas. This was for both my wife and myself. Basically I liked it.

My experience.
I was about 220 lbs when I decided to had to do something. Got the BF and read the little book that comes with it. It had a simple meal plan that was easy to follow. 1500 cal for men, gallon of water and 3 days a week full body workout. It consisted of:
Leg Curl
Leg Extension
Bench Press
Standing Bicep curl
Shoulder Press
Ab crunches.
Then adds the following after the first week.
Seated Row
Laying Shoulder Pullover
Leg Press

1 set each of 8-12 reps. Once you go over 12 reps increase the resistance.

I did pretty well. Lost about 50 lbs and did gain some muscle. (No where near the guys on the ad!)

I did notice I hit a plateau within 6 weeks of the 12 week program. I did it for 24 weeks. Figured I was not eating enough to increase muscle strength but I was going after fat loss at that time.

I have since purchased some free weights off other Americans going back home and really enjoy them. I still use the BF but mainly am on the free weights trying to bulk up some.

I did notice that after a work out on BF I was very shaky and would sit for a little while. But the next day I was never sore! Something about the progressive resistance of the rods. BF also claims you get a good cardio workout if done correctly. At first I did not believe it but several times I did check my pulse during the work out and when you "move along" like they say, my pulse rate stayed up. So that should help with the fat loss.

There used to be a good Bow Flex message board and it seemed that older people liked it because it was easier on their joints. Whatever that is worth.

So that is my experience with Bow Flex.
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Old Mon, November 27th, 2006, 01:24 AM   #3
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Quote:
Originally Posted by HevyMetal View Post
done 3 times a week is comprised of what?.....anybody do this?

And...did you get results?

Just curious.
Yes, I have. It probably is as effective as the vast majority of workouts performed. The Workout is a form of HIT, it was developed by Ellington Darden.

Here is a form and explanation of a similar workout.
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Do as many repetitions as possible ... in good form. Dr. Ellington Darden giving a definition of HIT

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Wisdom is the ability to put things in perspective. RTE

Last edited by RTE; Mon, November 27th, 2006 at 01:30 AM..
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Old Sat, December 2nd, 2006, 09:31 PM   #4
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Thanks, RTE !
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Old Sat, December 2nd, 2006, 11:50 PM   #5
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Quote:
Originally Posted by HevyMetal View Post
done 3 times a week is comprised of what?.....anybody do this?

And...did you get results?
My brother the power lifter and I came up with a program for my dad. For the strength part, my brother went with the bowflex. For metabolic, I got him doing step-ups on the same days as the bowflex. He also walks. He's really happy with the results.
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Old Tue, November 30th, 2010, 08:03 PM   #6
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Hey Hevy...

The Bowflex I have has 410 lbs. resistance. Just did a workout this evening... 22 minutes.

If you want I can fire you off the electronic version of the manual I got that has the actual plan based on my machine (Elite Plus). Let me know and pm me your email... actually, just go here to see my manual: http://download.dfxi.com/supportdocs...M_RevA_web.pdf

cheers,
Mike
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Last edited by lordkovacs; Tue, November 30th, 2010 at 08:24 PM..
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Old Wed, December 1st, 2010, 03:03 PM   #7
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Thanks LordKovacs....

As you can see the original thread start post is years old.

Maybe you were surfing old threads?

Anyhow I will give your info a look...although currently I do not possess a BowFlex....

Thanks again though.....
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