Bowflex VersaTrainer User manual

VersaTrainer®
by
BOWFLEX®
Owner’s / Assembly Manual

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Bowflex® VersaTrainer® Owner’s Manual
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Congratulations on your new fitness program.
In choosing resistance training, you‘ve chosen a fitness
program that can enhance your flexibility, increase muscle
endurance, power and strength; offer both aerobic and
anaerobic exercise; and improve your sports performance-
on the tennis court, on the basketball court, or in the last leg
of a road race. And in choosing the VersaTrainer®, you’ve
chosen the most advanced resistance training equipment of
its kind.
Work the middle and upper
body, put on muscle or take off
weight; work with five or up to
210 pounds. The VersaTrainer®
adapts to your capacity, your
needs, and your goals smoothly
and quietly, without the clanking
of stacked weights. Exercise
quickly and easily, without the
complicated adjustments and
equipment changes typical of
other gym equipment. That’s
because the VersaTrainer®is
an exercise in great design. Its
patented Power Rod®unit provides dynamic, progressive
resistance - the smoothest on the market today. Because the
rods are unaffected by inertia, you can’t throw the weight -
and lose the benefit of the exercise - as you can with a free
weight. For the same reason, the VersaTrainer®challenges
the muscle throughout the movement, maximizing your
gains. Meanwhile, the cable pulley system allows a free
range of movement, which develops muscle flexibility,
endurance and power, as well as strength.
We are sure that these and other
features of the VersaTrainer®
will enhance your fitness and
your enjoyment. To help you get
started, this manual includes
fitness information that will
help you define your goals. We
hope you’ll take a look and plan
your moves accordingly. To
get the best results and keep
your machine in peek operating
condition, carefully read and
follow the guidelines presented
in this manual.
Preface
THIS SYMBOL APPEARING THROUGHOUT THIS MANUAL MEANS
PAY ATTENTION! BE ALERT! YOUR SAFETY IS INVOLVED!
A Word of Warning About Exercise
Always obtain a physical exam from your physician or health care professional
before beginning any exercise program. If at any time during exercise you feel
faint, dizzy, short of breath, or experience chest pain, stop exercising immediately!
If the condition persists, you should consult your physician or health care
professional before resuming exercise activities.
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Bowflex® VersaTrainer® Owner’s Manual 3
TABLE OF CONTENTS

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Bowflex® VersaTrainer® Owner’s Manual
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Important Safety Precautions
• Read and understand the Owners Manual
prior to using this machine.
• Read and understand all Warning Labels on this machine.
• Keep children away from this machine and / or supervise
them closely if they are near the machine or present
during its operation. This machine is not suitable as a
children’s toy. There is a natural tendency for children to
want to play on exercise equipment and parents and other
in charge of children should be aware of their respective
responsibilities. Moving parts that may appear to present
obvious hazards to adults may not appear to do so to
children. Keep the Power Rod resistance rods bound
when they are not in use to immobilize the machine.
• Consult a physician prior to commencing an exercise
program. If, at any time, you feel faint or dizzy, or
experience pain, stop and consult your physician.
• Inspect this machine for loose parts or signs of wear.
Pay special attention to Cables and Belts and their
connections. Do not use if found in this condition;
contact Nautilus Customer Service.
• This machine is designed for a User’s Weight Limit of xxx
pounds ((xxx/2.2) kilograms.) Do not use if you are over
this weight.
• This machine contains moving parts. Use Caution. Do not
wear loose clothing or jewelry.
• Set up and operate this machine on a solid level surface.
• This machine is for Consumer use only
• Do not use additional means to increase the resistance
(lifting load) of this machine
• Be sure that the Selector Hook is correctly attached to the
Rod End
• Set up the machine so that there is a free area around the
machine of 7’ x 9’ (2.1 m x 2.7m) of free space for safe
operation of the Bowflex®VersaTrainer®home gym. Keep
third parties out of this area when the machine is in use
• Operate the machine in the manner described in this
manual. It can be hazardous to over-exert yourself during
exercise
• Make sure that all positional adjustment devices are
securely engaged.
Used to call attention to POTENTIAL hazards that could result in
personal injury or loss of life.
PRIOR TO USING THIS EQUIPMENT,
OBSERVE THE FOLLOWING WARNINGS.
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
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Bowflex® VersaTrainer® Owner’s Manual 5
To reduce the injury to persons, always fasten
tie downs and lap belt before exercising.
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• When hooking up Power Rod® unit do not position any body parts directly over the top of the rods. Position yourself to
the side while attaching rods.
• Never attempt to exercise with more resistance than you are physically able to handle.
• Keep cables and Power Rod® unit bound with rod binding strap when not in use.
• Before exercising, make sure the cable pulley system is properly secured, properly attached, and in perfect working
condition.
• All exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex®VersaTrainer®
home gym. Exercises not in this manual are not recommended by Nautilus, Inc.
Important Safety Precautions (continued)
The following safety warnings are located on the Bowflex®VersaTrainer®exercise machine. Please read all safety precautions
and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If
you need replacement labels, please call a Bowflex Representative at (1-800-628-8458).
Safety Warning Labels
**NEED LOCATION AND TEXT OF
ALL WARNING LABELS.**

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Bowflex® VersaTrainer® Owner’s Manual
6
Power Rod®Unit
• Provide progressive and continuous resistance, which challenges the muscle throughout the movement, and helps
minimize joint and ligament shock.
• Develop both positive and negative contractions for balanced conditioning.
• Develop muscle endurance and power, as well as strength.
• Allow you to tailor your program to your needs; general conditioning, aerobic training, specific training for specific
sports, body building and rehabilitative work.
Cable Pulley System
• Allows for free range of motion to assist in developing muscle flexibility.
• Functions smoothly and quietly.
Independent Hand Grips
• Allows for both unilateral and bilateral development, enhances coordination, body symmetry alignment and posture,
and will not allow strong side to compensate for weak side.
• Can be gripped or worked with relaxed or open palm, allowing persons with limited grip to workout more easily and
allow you to isolate specific muscles and motions and address specific needs.
• Address sport related skills such as the tennis backhand or overhand throw, as well as the physical demands of daily
living, such as transferring, and curb jumps.
Total Exerciser Concept
• Varied exercise positions help you meet your individual exercise goals.
• Adapts to all ages and injury or skill level.
• Provides a wide range of exercise options, which increases exercise variety and quality.
User Friendly Design
• Requires no transfers.
• Compact.
• Easily adjustable, allows you to spend more time exercising.
VersaTrainer®Benefits
TWO KINDS OF EXERCISE
You are no doubt familiar with one form of exercise, aerobic: aerobic activity is movement that is fueled with oxygen. Its
opposite, anaerobic activity, is fueled without oxygen. Aerobic activities focus on the slow, enduring fibers of the muscle.
The more you condition a muscle for endurance and tone using low resistances and high repetitions the more efficient
the muscle becomes at using oxygen and the firmer and tighter it becomes. Increased muscle endurance improves and
complements cardiovascular development, but it is not the same thing. Think of the difference between circuit training
on the VersaTrainer®, which can be aerobic, and anaerobic activity that helps improve both muscle and cardiovascular
endurance, versus pushing a long distance which focuses mostly on the cardiovascular system.
Every muscle also contains fast twitch fibers which are fueled by stored energy (glycogen). These fibers relate to speed and
power and they’re quick to fatigue. When building a muscle, you are working the fast twitch fibers to failure; the muscle
responds by overcompensating and grows larger.
All exercise conditions the muscles aerobically or anaerobically, and all exercise conditions the heart to some extent.
For overall conditioning - for health, fitness, and a balance of strength, endurance, and power - it’s important to consider
both aerobic and anaerobic exercise as you define your goals and choose your exercise program.

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Bowflex® VersaTrainer® Owner’s Manual 7
Power Rod® unit
Hand Grips Cables
Side Rails
Platform
Locking
Mechanism
Pulleys
Neck Support
Foam
VersaTrainer®Features
VersaTrainer®Specifications
Throughout this manual, all references to the left or right side and to the front or back are made as if you are facing the
VersaTrainer®machine, ready to exercise.
The dimensions and general specifications for the BowFlex®VersaTrainer®exercise machine are as follows:
Physical Dimensions
Length: 6 feet
Width: 4 feet
Height: 6 feet
Weight: 200 pounds
Shipping Weight: xxxxxx

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Contents of Box One:
One VersaTrainer®Base Assembly
Two Posters
One Owner’s/Assembly Manual
One Video
One Foam Neck Support
One Bolt Bag
Containing:
• Four (4) #12 x 3/4” Pan Head Screws
• One (1) Allen Wrench, Short Arm 5/16”
• One (1) 3/8” x 3-1/4” Bolt
One Belt Bag
Containing:
• Two (2) Tie Down Straps
• One (1) Lap Belt
Contents of Box Two:
One Power Rod®Assembly
Parts and Hardware Guide
Bolt Bag Parts Guide:
Item #:
Qty: 4
Descr: #12 x 3/4” Pan Head Screw
Item #:
Qty: 1
Descr: 3/8” x 3-1/4” Bolt
Item #:
Qty: 1
Descr: Allen Wrench, Short Arm 5/16”
Item #:
Qty: 2
Descr: Tie Down Straps
Item #:
Qty: 1
Descr: Lap Belt
Belt Bag Parts Guide:

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Bowflex® VersaTrainer® Owner’s Manual 9
Assembly Guide
TOOLS NEEDED:
Phillips Head Screw Driver
5/16” Allen Wrench (included)
NOTE: Set-up of VersaTrainer®may require two
people.
STEP 1: Rotate extrusion to upright position
(see Figure A-1).
STEP 2: Lift pivot arm until extrusion screw holes align
(see Figure A-1).
STEP 3: Tighten pre-placed 3/8” x 4” bolt in bottom hole
(see Figure A-2).
STEP 4: Place 3/8” x 3-1/4” bolt into top hole and tighten
(see Figure A-2).
STEP 5: Tighten all bolts securely using enclosed Allen
wrench.
STEP 6: Slide Power Rod®Assembly onto top of vertical
main frame (see Figure A-3). Make sure that it is
all the way on so that the holes on each side line
up.
STEP 7: Secure the Power Rod®Assembly to the main
frame by tightening four of the #12 x 3/4” Pan
Head screws through the four holes (two on each
side) on the black Power Rod®Assembly
(see Figure A-4).
STEP 8: Now that you have assembled your VersaTrainer®
exercise machine, it is VERY IMPORTANT to
tighten all screws and bolts, and visually inspect
the VersaTrainer®machine. Make sure that your
VersaTrainer®machine has been assembled
correctly and securely, and that there are no
loose, or unattached parts prior to use.
Failure to visually check and test assembly
before use could jeopardize your health.
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Figure A-2
Figure A-1
Figure A-4
Pivot Arm
Vertical Extrusion
Figure A-3
3/8” x 3-1/4” bolt
3/8” x 4” bolt
#12 Pan
Head Screw
Vertical
Main Frame
Power Rod®Assembly

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Using Your Machine
To reduce the injury to persons, always fasten tie downs and lap belt before exercising.
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Power Rod®Resistance
Power Rod®units are made from a special composite material. Your Power Rod®rods are sheathed with a protective
black rubber coating. Each rod is marked with its weight rating on the rod cap.
Adjusting and Understanding the Resistance
The Bowflex®VersaTrainer®home gyms come with 210 lb. (95.25 kg) of resistance {one pair of 5 lb. (2.25 kg) rods, two
pairs of 10 lb. (4.5 kg) rods, one pair of 30 lb. (13.5 kg) rods, and one pair of 50 lb. (22.5 kg) rods}.
Hooking the Power Rod® Rod to the Cables
You may use one rod or several rods in combination to create the desired resistance level. To hook multiple rods up to
one cable, simply bend the closest rod toward the cable and place the cable hook through the rod cap. Then, hook up
the next closest rod.
Hooking up the most forward rod prevents rods from crossing over the top of one another.
Safety Precautions
When hooking up the Power Rod® rods, do not position any portion of your body directly over the tops of the rods.
Remain to the side while connecting and disconnecting the Power Rod®rods from the cables.
When You Are Not UsingYour Bowflex®VersaTrainer®Home Gym
Disconnect the cables from the Power Rod®rods when you are not using your Bowflex®VersaTrainer®home gym.
Use the rod binding strap included with your machine to bind all the rods together near the middle to top of the rod
pack. This keeps them neat in appearance and makes your Bowflex®VersaTrainer®home gym as compact as possible.

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Bowflex® VersaTrainer® Owner’s Manual 11
Getting Started
CARE OF THE VersaTrainer®
The VersaTrainer® design uses very few moving parts,
therefore the machine needs minimal maintenance. The
following are some areas you will want to check and
maintain to keep your VersaTrainer®exercise machine in
good working condition.
1 - Pulleys: The pulleys may develop some noise or
squeaks with use. If noise occurs simply spray
some silicon or other lubricant on the pulley.
This should eliminate any noise.
2 - Rod Caps: The rod caps are attached to the rods with
screws. Check screws periodically and
tighten as needed.
3 - Power Rod®Rods: The Power Rod®rods should
always be bundled together
when not in use. Binding the
Power Rod®pack together
extends the life of the rods
(see Figure 3-1).
4 - General: Before using your VersaTrainer®check all
fasteners to be sure none has loosened with
use. Tighten as needed.
Prolonged direct exposure to sunlight will cause the Power Rod®rods to deteriorate.
C A U T I O N
Figure 3-1

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Bowflex® VersaTrainer® Owner’s Manual
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ADJUSTINGTHE RESISTANCE
Select your resistance. Resistance levels are marked on the
rod caps. You will see one 5 pound rod pair, two 10 pound
rod pairs, one 30 pound rod pair, and one 50 pound rod
pair. You may use one rod or several rods in combination to
create the desired resistance.
STEP 1: Hook up one side at a time.
STEP 2: Bend one or more rods toward the pulley, making
sure not to criss-cross them (see Figure 2-1).
STEP 3: Hook the cable clip onto the rings at the ends of
the rods (see Figure 3-1).
STEP 4: Now hook up the other side. You may use two
different resistances on the two sides.
Make sure you understand the nature of resistance training
and your current level of fitness before working with the
VersaTrainer®exercise machine. In general, start with lower
resistances appropriate for your capacity and your goals.
Figure 2-1
Figure 3-1
Getting Started

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Bowflex® VersaTrainer® Owner’s Manual 13
STANDARD CHAIR POSITIONS
Facing the Power Rod®unit: (See Figure 1)
Back to the Power Rod®unit: (See Figure 2)
Side at 90% to the Power Rod®unit:
(See Figure 3)
Side at 45% to the Power Rod®unit:
(See Figure 4)
To reduce the injury to persons, always fasten tie
downs and lap belt before exercising.
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Figure 1
Figure 2
Figure 3
Figure 4
Getting Started

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ADJUSTING PULLEY HEIGHT
Adjusting the height of the pulleys is simple. If you follow
these general guidelines:
To adjust pulley height:
STEP 1: Keep Power Rod®rods under tension when
raising or lowering pulley frame as this will help
offset the weight of the frame.
STEP 2: With casters facing foot plates lock wheel locks
to ensure stability.
STEP 3: Grasp handle as shown in Figure 3-1, pulling
upward to release locking mechanism.
STEP 4: Adjust pulley height to desired level. Release
hand grip to engage locks (see Figure 4-1).
STEP 5: Release the handle if you feel unstable as locking
mechanism will automatically stop the pulley
frames downward motion.
STEP 6: IMPORTANT!
Be sure locks are engaged before exercising.
These and all other safety tips will help to ensure a safe
and satisfying workout. If you are in any way unsure of the
techniques presented please contact Nautilus, Inc.
Figure 3-1
Figure 4-1
Getting Started

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Bowflex® VersaTrainer® Owner’s Manual 15
STRAPPING TIPS
The strapping suggestions presented here are guidelines
only since all wheelchairs vary in design and size. Adjust-
ments to suit your chair will be necessary.
1 - ALWAYS lock the brakes on your wheelchair.
2 - ALWAYS secure your chair using the chair tie-down
straps and lap belt (when possible). See Figures 1 and 2.
3 - DO NOT exercise in a chair that is not equipped with
functioning wheel locks.
To reduce the injury to persons, always fasten tie
downs and lap belt before exercising.
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Figure 1: Attach straps to chair.
Figure 2: Attach hooks to side rail.
Getting Started

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Bowflex® VersaTrainer® Owner’s Manual
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STRAPPING TIPS CONTINUED
To ensure a safe and satisfying workout always attach lap
belt before exercising. Grasp hook and attach to side rail
eyelet then attach opposite side, clip belt together and
tighten. Lap belt should be tightened until snug, but not tight
enough to restrict circulation.
To attach perform the following steps:
STEP 1:
Grasp hook and attach to one side of the side rail
eyelet (see Figure 1-1).
STEP 2: Perform Step 1 on other side.
STEP 3: Clip lap belt together and tighten (see Figure 3-1).
To reduce the injury to persons, always fasten tie
downs and lap belt before exercising.
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Figure 1-1: Attach hooks to side rail.
Figure 3-1: Fasten lap belt together.
Getting Started

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Bowflex® VersaTrainer® Owner’s Manual 17
POWER ROD RESISTANCE
Power Rod®unit begin at approximately 65% of resistance indicated on rod and progress to indicated resistance when fully
flexed.
See the following resistance examples:
5 Pound Power Rod
Pounds Resistance
5
3
0
Start 1/2 Fully Flexed
30 Pound Power Rod
Pounds Resistance
30
15
0
Start 1/2 Fully Flexed
10 Pound Power Rod
Pounds Resistance
10
5
0
Start 1/2 Fully Flexed
50 Pound Power Rod
Pounds Resistance
50
25
0
Start 1/2 Fully Flexed
Getting Started

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SAFETY TIPS
1. Never release the hand grips when rods are under tension.
2. Keep out of the path of the Power Rod®rods when exercising, and make certain that observers also stand clear of the
VersaTrainer®machine while it is in use.
3. Before exercising be sure tie downs and lap belt are secure.
4. Periodically check all fasteners to make sure none has loosened with use. Tighten as necessary.
5. Always check your exercise equipment before using.
6. Always keep casters facing footrests while exercising.
7. If you feel unstable or unsafe while exercising stop and consult your health professional.
Before beginning any exercise program, consult your physician or health professional.
Only he or she can determine the exercise program that is appropriate for your
particular age and condition. If you experience any light-headedness, dizziness, or
shortness of breathe while exercising, stop the exercise and consult your physician.
W A R N I N G
Getting Started

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Bowflex® VersaTrainer® Owner’s Manual 19
Get Ready, Aim,Train
Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Do you
want to look better? Feel better? That might require some body building and/or aerobic conditioning. Do you want to
play a more consistent tennis game? That might require increased muscle endurance, greater muscle power, and aerobic
conditioning.
Here are some fitness components that will help you define your goals and choose your fitness program:
MUSCLE STRENGTH is the maximum force that you can exert against resistance at one time. Your muscle strength
comes into play when you jump a curb or wheel up a steep ramp. It is developed when a localized muscle is worked both
positively (concentric) and negatively *eccentric) at a resistance great enough so that you can perform only five to eight
repetitions of the exercise before the muscle fails. Each set of five to eight repetitions is followed by a rest interval that
typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for the stress,
and usually increases in both strength and size.
MUSCLE ENDURANCE is the ability to perform repeated contractions. It comes into play when you’re wheeling
around campus or pushing in a road race. Endurance training addresses the slow twitch, endurance muscle fibers which are
dependent on oxygen for energy. To develop muscle endurance, use low resistances and high repetitions -- about 15 to 20
repetitions in each set, three sets to each exercise.
MUSCLE POWER is the combination of muscle strength and the speed of the movement. Power training relates to the
development of sport skill pattern. To achieve muscle power, start with light resistances; then determine the desired speed
of the skill pattern and train at the speed; finally, gradually increase resistance while still maintaining the desired speed.
You will find that a medium resistance and a medium number of repetitions, usually six to ten, will generally train the fast
twitch muscle fibers for power. A good example for a muscle power exercise is the Resistance Aided Punch.
FLEXIBILITY is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve, shoot a basket, or just reach for a dropped pencil. It is the cooperative
movement of a opposite muscle groups. When a muscle contracts, its opposite muscle group must relax for the action to
occur. Increased flexibility means an increased range of movement, made possible by this simultaneous contracting and
relaxing. Good flexibility will protect the body from injury.
CARDIOVASCULAR ENDURANCE is the ability of the heart and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. It comes into play when you push your chair for a long distance or play a long
game of basketball and it is a critical component of overall fitness and health. The exercise must be sustained for at least
12 minutes to be truly cardiovascular intensive. Any exercise program should be supplemented with cardiovascular training,
such as the Power Push on the VersaTrainer®exercise machine.
BALANCED STRENGTH and ALIGNMENT is the result of equal strength development in all parts of the body.
It comes into play in your sitting posture and in your ability to perform just about any activity safely and effectively. An
over-development of the chest in combination with an underdevelopment of the back will round the shoulders. You want a
balance of muscle strength in front an back (anterior and posterior); center and both sides (medial and lateral); and rotation.
In addition, you need (when possible) a balance between your middle, upper and lower body.
Exercise Overview

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ANATOMY OF A WORKOUT
For a safe, satisfying, and effective workout, plan to follow this progression:
• Warm-up: two-to-three minutes,
• Stretching: three-to-five minutes,
• Workout: 20-to-60 minutes,
• Cool down: three-to-five minutes, and
• Relaxation: two minutes.
EXERCISE INYOUR MINDS EYE
With concentration and visualization, you can approach your workout with a positive, constructive attitude that will facilitate
and enhance your exercise.
A good mental pre-workout routine is to sit, take a couple of deep breaths, and relax for two minutes. Focus on what you are
about to do and think about the benefits you will incur.
The warm-up is continuous exercise that gradually increase the body temperature and blood flow to the muscle fibers.
We recommend that you warm-up using the Power Push as it is a very natural motion for people who use wheelchairs.
The workout portion of your fitness routine is the series devoted to your particular goals. We’ve developed many exercises
for your to choose from so designing your program should be easy. Before you actually do an exercise the first time, review
and thoroughly read all the information on the exercise. You may also want to close your eyes and perform the exercise;
this technique will help you to rely on your kinesthetic sense (your sense of muscle position and movement). Using your
kinesthetic sense can help you fine tune your form and develop greater muscle control.
The cool-down is an essential part of the exercise routine. The cool-down gradually reduces the level of exercise intensity
so that blood does not accumulate in one place, but continues to circulate at a decreasing rate.
We recommend the Power Push exercise for the cool down. Remember to gradually move yourself into a relaxed state.
After you workout and cool-down, relax again. Sit quietly and focus on your exercise goals. Feel the blood flow through your
muscles and feel the fatigue. Finally, after a few minutes, take a cool shower to bring your body temperature down.
CHOOSING A RESISTANCE
BowFlex recommends that you start with a light resistance and gradually increase the resistance until you can perform only
the desired number of repetitions before the muscle fatigues. Remember, learning and using proper form and technique
while exercising is as important to your workout as the amount of resistance you work with.
Exercise Overview