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Lauren Muney at age 40:
Wellness coach and featured in
"Fit Over 40: Role Models for Excellence"
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Bowflex... the ultimate in-home gym, or the
ultimate con?
A first-person perspective from the trainer of a Bowflex challenger
by Lauren Muney
Bowflex commercials are everywhere, it seems.
Beautiful people extolling the virtues of this "fast, easy-to-use, only
three 20-minute workouts a week in your own home" product. What to
believe? The supposedly real-life Bowflex "challengers", or the
heavy-duty iron-heads in the tough gym down the street, who say that
Bowflex is junk?
People ask me about Bowflex so frequently... I'll
present my opinions and let you be the judge for yourself.
(I don't want a lawsuit so I will not put any
unauthorized Bowflex pictures in this article.) Read on...
 DISCLAIMER:
First, let me explain that I am in no way connected with Bowflex
monetarily or directly. Anything I say
or write is strictly my own opinion. I am a Bowflex owner
(my pic is at left) and I worked in a
lifestyle facility that used Bowflex (along with free weights, cable
crossover machines, and other machines). I also train clients on the
Bowflex as well as free weights. I do not sell Bowflex products and
Bowflex has never given me money directly. I have only met Bowflex
personnel at personal-training conferences and they might not know me.
However, the "Bowflex Grandma" I trained, Donna McClure, has told
Bowflex how instrumental I was for her training; they have never
contacted me. So I gain nothing nor lose
nothing from writing this article: it is strictly opinion-editorial.
Bowflex is the brand name of a series of machines which uses
resistance for "weight" training. The movements simulate free weights
and machine training; the "power rods", which are the flexible
rubber-like rods, simulate free-weights when hooked onto the cables and
pulleys. An easy way of understanding Bowflex is to think of a
cable-crossover machine which can be used in many positions - and
doesn't use weights. (more below)
|
The Physics of Bowflex
Weight-training is not specifically about
'weight' - it is about resistance. "Weight" (or heaviness)
is about the earth's tug (gravity) on a given object. But if
you think about it, gravity is simply about resistance:
pulling and tugging. Weight-training is the exertion of a
muscle against gravity: resistance in the opposite
direction from gravity.
 When
you think of a weightlifter or bodybuilder on a bench, he
presses the weights vertically towards the sky; his muscles
are attempting to resist the earth's gravitational force
exerting on the weights. However, for exercise to work
right, he must push (or pull) away from the resisting force.
(in this case, the earth itself: gravity).
Image courtesy of
EXRX.
(If we had less gravity, the
"weight" would feel lighter: remember the moon has less
gravity so things - even astronauts felt lighter. Remember
those crazy astronauts springing across the moon's surface?
Or the images from space missions where heavy objects were
simply floating in the ship cabins? But I digress...)
HOWEVER, if you pull on a rubber band held
sideways, your muscles are still working to resistance the
tug of the band's stretch. Your muscles are working to tug
the rubber band whether the band is held sideways or down:
that's the concept of resistance. You don't need
gravity for all resisting forces; you just need
something to resist against.
 That
is the Bowflex principle: providing progressive resistance
for training purposes, but where the muscle exerts
against the resistance. (This
principle is shown using this image from the cable-crossover
machine: this exercise is the standing chest fly: the
exact exercise as the lying bench exercise pictured above,
but using resistance and not only gravity)... Image
courtesy of
EXRX.
The funny thing about the Bowflex is that
you can use this resistance from virtually any angle,
given that you know what muscle you want to work and you
know how it flexes. You simply create an exercise which
forces you to create resistance to that flexion, thus making
the muscle work hard.
"Progressive resistance" (ie: adding more
and more resistance from training session to training
session) is what builds muscle, increases metabolism, and
changes body composition. |
When I first saw the Bowflex, I laughed. It looked so
small, so weak. After all, I could move it around the room by myself!
But I was working at a facility which required me to take an advanced
biomechanics course on video; the teacher was the former biomechanics
specialist for National Association for Sports Medicine (NASM),
Tom Purvis of
Resistance Training Specialists. This extremely high-level
biomechanics course taught about every joint, skeletal protrusion, and
muscle; the course described proper joint and muscle action, as well as
how gravity and resistance can be used to help (or hinder) the muscle
actions.
 I
was quite surprised when the next segment of my biomechanics education
was an advanced Tom Purvis lesson - with the Bowflex! I began to
understand "resistance" fully, scientifically, and to consider the
concept of gravity on weight training. Once I understood that
"weight-training" was really using resistance of gravity... then
the whole concept of training the muscles fell into place. The Bowflex
isn't small or weak: it's simply designed for efficient use and
portability.
Traditional weight training always needs to work
against the resistance of gravity's pull downward; Bowflex uses the same
idea of resistance, but in many planes of motion.
Additionally, the person using the Bowflex has to
learn to use the resistance (the weights) while stabilizing his/her own
motion-path. A "motion path" is where you want your muscles to go. When
pushing (or pulling) a weight, there are smaller muscles which help
stabilize the bigger muscles. Sometimes the muscles are connected in the
same muscle group, and sometimes they are in a different muscle group.
If a person had been using machines in the gym for a
long time, those machines have been isolating the working muscles
for each machine: the training-person doesn't isolate nor does he/she
learn to stabilize the other muscles. Only free weights, cable-crossover
and Bowflex (and other home resistance machines) teach you to stabilize
other muscles; only free-motion resisted exercise can improve the
entire body, not just isolated muscles.
For example: when someone does a "squat" exercise, the
full motion is using the hamstrings (back of legs), the quadriceps (the
front of thighs), and the gluteus muscles. What you may not realize are
the stabilizer muscles in the feet, calves, obliques (sides of the
tummy), transverse abs (a "girdle" running around the tummy and back:
the "core"), erectors (the back muscles on either side of the spine) are
working as well.
Only free-motion exercises will work so many muscles at
once -- Bowflex is free-motion resisted exercise.
(note: Bowflex does allow for a squat exercise. You simply squat from the ground up - a
resisted stand-up, not squatting from a standing position. Try it
yourself and you will find it the same movement).
Before anyone considers me some pansy for not
"hitting the [actual] iron", I've done plenty of iron. I work
very hard in the gym and I come out panting and sweating like any other
hard-working trainer. I've received compliments on my enthusiastic and
thorough training methods, and, as a personal-trainer, I'm quite tough
(but fair). I believe someone should be in the gym to work, and
then get out of the gym to live. That's why I bought a Bowflex
for my home... to have more time for living (outside of the gym).
There are many thoughts I'd like to share about
Bowflex. These thoughts are based on questions people have about Bowflex
training and how it compares to gym training.
1. Bowflex can be very efficient at building and
maintaining muscle...
However, it has limitations for very strong people
who need more resistance than the 410 [possible] pounds of
resistance that it packs: that's 205 lbs on each side of the body.
Nevertheless, for the average man (and almost any woman), Bowflex
can handle almost any exercise that a weight-trainer wants to
do in a gym, and more - because it works the stabilizer muscles as
well.
I asked a bodybuilder friend to try Bowflex. While he said that he didn't like it, the machine still
gave him a good workout so he was sore the next day! My humble
opinion - I
think people just look at an unfamiliar object with disdain
instead of openness and curiosity.
If you are looking to become Arnold
Schwarzenegger, Dave Draper, or one of the next millennium of
hardcore bodybuilders, perhaps Bowflex is not for you. You can't
load 500lbs to do squats. You cannot load resistance to check your
1RM (1-rep-max), mostly because these exercises require the weights
to be prepared ahead of time (ie: loaded on a bar).
But for the gamut of average to
above-average fitness-oriented person, a Bowflex is a good home
tool. It offers a repertoire of exercises which can be "weighted" to
be quite challenging to the workout and to the muscles. I can work
myself to soreness every day!
Note: if a very big person tries Bowflex it might
be frustrating, mainly because many of the seats are made for
small-to-large people, not extra-wide. However, I've seen
some pretty wide people comfortably seated on the Bowflex, so
contact Bowflex or other manufacturers directly if you typically
need wider seats, and ask how to proceed.
2. Bowflex exercises might look a little different
than "traditional" gym weight training.
For example: the bench press is done from a
seated-recline position, with the press-movement done at varied
angles to simulate the flat press, incline press, or decline press.
The reason for this is that a traditional press-movement uses
gravity "weighing" on the free weights, and the press motion pushes
"up" through gravity and away from the athlete: this is the
resistance. Bowflex has the resistance BEHIND the seat, and the
push is away from the athlete also. Same "push", different
direction.
For just about any exercise you can do in a gym, I
can show you on the Bowflex, and it can match the [iron] weights you
are pushing!
3. Bowflex isn't a "muscle-head gym" atmosphere.
If you want to "feel the steel", talk to your
gym friends, or impress yourself or others, Bowflex isn't for you.
Bowflex is efficient but it doesn't feed the ego like a good stroll
around the iron would. However, if you like an efficient workout
which you can do at home, without going to a gym, waiting on lines
at machines, then this is the tool for you. Bowflex isn't an
attitude, it's simply a tool.
I know that I don't need to add any more
"attitude" into my life: I have enough as it is! I just need good
tools.
4. Bowflex has several different models; some are
less efficient than others. Know the differences, and don't judge each
model as if it were another.
For example, when the machine was first
introduced, it was pretty flimsy and they were still working out the
technologies. They hadn't discovered the proper biomechanical
positions for some of the pieces. Conversely, when they introduced
the recent "Xtreme" model, they tried new designs which didn't
require a long bench, but reduced other exercises' efficiency.
Stay away from any Bowflex that doesn't allow the
'arms' to spread widely for pec exercises; this was an early design
which has been improved on later models.
(My humble vote for a good machine: the "Ultimate
XTLU").
5. Bowflex's claim of "20 minutes only three times
per week can get you into this shape"...
Can you really get into fantastic, lean, muscular
shape by doing only an hour's worth of training per week? Of
course not. That's marketing-speak to get you to pay attention and
to think you can get fast results on anything. The truth is:
nothing long-lasting and worthwhile is fast. However, it IS true
that you can train on Bowflex like a regular athlete, with sensible
exercises and goals, and achieve the bodies shown on TV. I did it,
and I don't train more than an hour a day at most.
6. Bowflex really did use at least one real person
on the commercials: my client Donna McClure.
I was asked to train Donna by the studio I was
working for; the studio was asked by Bowflex to train Donna for
their "6 Week Challenge". Donna was a 50-yr-old legal clerk with two
daughters and a grandchild; she was out of condition and overweight.
I was assigned to Donna for 1 hour, 3x per week for slightly over 6
weeks. For FAQ on this experience, read the box below.
|
FAQ on
the "Bowflex Grandma",
whom I trained:
Still image from Bowflex's
video of Donna
Click
HERE
for Flash video and select "6-wk-Challenge > Donna McClure".
1. "Did Donna have liposuction surgery
from her "before" pics to her "afters"?"
No. I was with Donna 3x/week from the day she began until
the day before she left for the commercial shoot in Phoenix.
She would not have been able to have liposuction surgery
without me seeing it, and I'm telling you the truth that I
didn't see any evidence of surgery or recuperation. Donna's
fat reduction came from three things:
- changed body composition (less fat, more muscle),
- reducing body bloat from discovering and
eliminating a food allergy,
- and raising her water intake.
She also tanned a bit before her video shoot, so muscles
look better with an even-tan color.
2. "Donna can't be 50 years old...she
doesn't look like it!"
Donna was 50 (at that time) and you are right: she
doesn't look like what we consider 50 to look like! But
Donna and her daughters have beautiful skin, hair, and
genetics, which really helps; plus Donna had spent a good
portion of her early life staying in shape. So she has some
good physiological factors to support her.
Donna's 24-year-old daughter Tracy was
even a contestant on "Fear Factor" during the time I was
training Donna, so that's proof that Donna was old enough to
have her!
3. "Did Donna stick to the 20 minutes
per session, 3x/week, like the commercials say you can work
out?"
Not really; but Bowflex didn't request to stay at 20
minutes, either. We trained for 60 minutes per
session, 3x per week and sometimes Donna would ride her bike
or take a walk on her own, like any person might. She is
very active in her life.
However, our sessions featured the Bowflex
in proper biomechanical form and we did them in her own
bedroom - a low-ceiling'd small room in her home. And she
held down a full-time job, who allowed her flexibility in
her work to work with us. So if Donna can do it, anyone can!
4. "Is Donna a professional model, to
look like that?"
No, Donna is not a professional model, but she'd be
flattered you thought so! |
7. Can Bowflex really replace a
gym?
 In
my opinion, yes it can replace a gym:
- The cost per month of charging
a Bowflex is comparable or less than a gym membership, but it's
in your own home.
- You can use it when it's
convenient. You don't have to drive to a gym, wait in line,
towel off.
- The rates never go up like in a
real gym.
- It can fold into a corner if
you need to make space.
However, my personal opinion is
that you should add a few other pieces to your home gym, like a
cardio piece (or get outside to walk or run), and some free
weights to change-up (or add to) your routines for variety.
However, many people may want the social (or 'motivational')
factor of a gym; that is a personal choice.
Bowflex can be used in a
family-training situation or by getting together with friends to
train. I used to train with a roommate: when she moved out, she
purchased her own Bowflex so she could continue her own
training!
Bowflex is portable. I loaded a
Bowflex into an SUV for a health fair.. and then gave
demonstrations. Imagine, a whole portable gym! This would be a
great idea is you had a vacation home and wanted to bring your
"gym" with you.
If you cannot motivate yourself
to train, is training at home really for you? Or, what's an even
deeper question, if you cannot motivate yourself,
shouldn't you
learn ways of motivating
yourself because it can help the rest of your life?
However, if it's the "gym
atmosphere" or solid iron you prefer, join a gym. Period.
No discussion of a home tool should replace your desire for a
gym.
8. So someone can exercise on a
Bowflex and get fit, from Bowflex alone?
No out-of-shape person can simply
exercise without making other lifestyle modifications, and
achieve the 'perfect' body!
Healthy, fit living requires good
food choices, eaten 5-6 times per day to keep your metabolism
stoked, drink lots of water, and proper exercise form. Most
advertisers who want to sell their product to the public may say
how "fast and easy" their product is; Bowflex does this also.
But the truth is: real
fitness is not fast. But it is simple.
But the real truth is that
Bowflex has created a product which does work for 97% of the
population. (see answer #1 about how very strong men may find
the 410 lbs of resistance lacking for them).
However, if a person wants to get
results in body shape, he/she must use "progressive resistance"
to keep overloading the muscles so they will break down and grow
back stronger. This is the same concept in traditional weight
training. It's easy to do with Bowflex because the resistance
rods are easily marked - and you can add weights even in the
middle of an exercise, just like with a cable-crossover machine
(but you cannot do this in free weights). Pyramiding sets and
drop sets are easy, and doing fast sets like Vince-Gironda-style
8x8's are simple.
By progressively overloading
muscles over time, the muscles cannot become acclimated to
training and therefore stop growing. There is a continual
breakdown/repair process which builds lean muscle tissue and
uses metabolism not only for the repair process, but the lean
tissue requires energy to live. This biochemical /physiological
process is true in all resistance and weight training,
not just Bowflex.
9. Bowflex is good for people
coming back from rehab, with an injury, or just learning how to
weight train.
Because the resistance goes down
to 5 lbs (and is on a pulley system), Bowflex is a good solution
for individuals who are muscle-weak in some way. The ability to
build muscle slowly and/or have the safety of a pulley system is
a wise move; yet strong, fit individuals can still get a good
workout and gain muscle mass.
10. Is Bowflex hard to use,
especially because it's so different than regular weight training in
a gym?
Owning a Bowflex means that you
have to watch the training videos and read the manual. It's very
efficient, but, like any advanced machinery, to get the most out
of it you need to put some time to learning it. The
videos explain what the Bowflex does and how to work each part.
However, knowing how to use
proper biomechanical form in any exercise is so important; I see
people in the real gym using improper form (and not getting
results either). But on a Bowflex, improper form and improper
technique feels frustrating. Do yourself a favor and watch the
video, then read the manual.
11. What about all those lawsuits
involving Bowflex machines breaking?
I'm not affiliated with Bowflex
so I don't know if they have a "party line" about those
lawsuits... but I can offer my own opinion:
As with any machine, there is a
right way and a wrong way to use a machine, and machines
break if used wrong. I heard one lawsuit was that the lat
tower fell down on the Bowflex... I have never seen this, or
felt my lat tower was at risk! There are clear
instructions on how to use the equipment properly, not to hang
from the tower, etc. Could the user have been trying to do
chin-ups, for example? The machine is not meant for that....
Did the seat break (another
lawsuit) from proper use, or horseplay? My Ultimate seems very
sturdy and I've used it for 2 years almost every day without
problems, including having strong men try lots of resistance.
Bowflex has a policy about
replacing anything if broken. They assume wear and tear
is normal, and they want happy, healthy, fit customers, not
complaints.
When you see that someone brings
a public lawsuit means that some plaintiff sees an opportunity
to obtain extra money - usually thousands or millions
of dollars over "mental anguish". Before you get too excited over
hearing lawsuits, remember that people sue huge companies over many
issues,
including hot McDonald's coffee spilled in a lap. (You tell me
your opinion on whether McDonald's was truly responsible for
that woman putting the hot cup in her lap and then scalding
herself when it spilled. Yet, it was a $27million lawsuit.. and
now McDonald's has to print on their cup of HOT coffee:
"Warning: this coffee is hot")
How many times have you done
something stupid and then said to yourself, "Wow, that
was stupid and I shouldn't do that again!"... that's
called maturity. For some people, they make money on
staying immature - and suing.
While I cannot be sure that these
Bowflex lawsuits are definitely some plaintiff looking for a
large buck, I can swear that my Bowflex, and other models I've
seen, have shown absolutely no weakness or danger when used as
directed.
My thought: Get all the facts
about a lawsuit before deciding that the product was deficient.
--------------------------------------------------------
If I sound like a paid advertisement,
I'm not. I paid a large amount of money to have a home gym,
and I believe in every penny I spent! (Believe me, it takes
a lot for me to part with money!)
Of course I like real gyms: they have
many varied machines, weights, cardio machines, and people-watching
opportunities. However, I admit that I have grown accustomed to
training on my own schedule, not waiting for machines, using my
stabilizer muscles, and the 5-second commute downstairs to
the gym. Plus, when I ever move, my gym comes with me - no
additional fees! And it moves so much easier than a power squat rack
and barbell plates!
If you have questions for me that I
might answer on this article, send them to me at
this link here. I can answer them and post them - in case others
have the same query! -------------------
QUESTIONS FROM READERS
after this article: Q:
"What do you think about the Total Gym?"
A: I don't know a
thing about the Total Gym, except that it uses the same
principles as Pilates machinery of using your body-weight
resistance. This is completely different than Bowflex. My
suggestion is that you contact the Total Gym people via their
website and have an info packet sent to you.
Q: "What do you think about other
home-gym equipment, such as the "Ab-Scissors" or other machines?"
A: I am not an
expert on home gyms; in fact, I am not an expert on
"machines". I prefer free-weights to machines, but the
Bowflex seemed to be a good tool for me! But I use my
free-weights, stability ball, and hanging ab straps a lot.
So, the real
answer is, "I don't much believe in so many home-machines".
Q: "Can you tell me exactly the
program (exercises, sets, reps, etc) which made Donna into looking
like such a wonderful young grandmother?"
A: No, I'm sorry,
I don't have those records since Donna's training was almost 2
years ago. I don't remember everyone's training regimen - and
everyone's body will be different: what worked for Donna was
specific to her body. We watched her muscle progress and tweaked
the sessions for her needs... you need to have a program for
your own needs, and tweak for your own progress.
If you are already interested in
your fitness and health enough to do research on training, there
are basic information out there to learn how to create a
program: books, websites, e-books, forums, etc. If you want to
fine-tune or learn about program-creation, that's where
coaching can come in;
or hire a local personal trainer to help you directly.
Q: "I like your article(s),
especially this article on the Bowflex. Can I tell you about my
fitness problems and get your opinion to help me to solve them?"
A: Thanks
for enjoying my articles!!
I wish I could
help everyone for free via email, but unfortunately I
can't, due to time. I may have time to send you a quick
answer, but I cannot send out specific solutions to your fitness
issues.
However, I love coaching people and
if you are interested in working with me to coach and educate
you directly, please contact me and we'll
start a program
for you! In those sessions, yes, I will be able to help you to
overcome your obstacles!
Q: "Do you have a booklet of Bowflex
exercises, or a Bowflex workout video?"
A: No, I'm sorry,
I am not associated with Bowflex in any way, so I cannot breech
their proprietary, trademarked work by creating a booklet or
video. As for my making a video of exercises, it's not a focus I
have right now... unless Bowflex itself contacts me and produces
(pays for) the whole thing.
If you have a Bowflex and lost
your video or booklet, or want more ideas, start with contacting
Bowflex directly for a replacement.
Q: "Do you recommend the "Ultimate 2"
model for a very tall person, over the "Ultimate" model you
mentioned in your article? There's a $200 price difference."
I haven't used
the Ultimate 2. That one is brand-new (the Xtreme was newest a
year ago) and I think they must have decided that the Xtreme was
as bad as I thought, re-thought the Ultimate, and created the
Ultimate 2. That's my best guess... especially because the 2 has
several new features like the preacher "station" (the padded
rest) and changes in design... I've never seen the U2 myself,
so I am simply making an educated guess.
$200 is not that much of a difference. You can choose either one
for that difference. You can still do a lot of exercises with
both. The U2 seems to have design changes, perhaps for the
better, which I have not seen in person. Remember, some
of these are brand-new.
A very tall person will feel uncomfortable no matter what
Bowflex -- but he's probably found that in most of his life:
always stooping, or feeling cramped in certain chairs, cars,
etc. He will have to make accommodations with any equipment
which "confines" him. Free weights are the best solution for
him, but that is a different ballgame to outfit an entire home
gym with free weights, bench, etc. (And this is a Bowflex
article)
My suggestion is to seek a home-fitness store which sells them;
sometimes they have a couple of models on the floor.
Previously, Bowflex didn't want home-fitness stores to sell
anything but the lowest models (saving the higher-priced and
better models for Bowflex to sell), but those were such
paperweights that Bowflex allows them to sell the higher models
now. If you can't get to a store, you'll have to weigh your
options.
If you can't get to the store, I'd say just make a decision.
The U2 seems to be the newest offering and it has a 20-min
workout video (according to the website). Assess both machines
and pick the best for you... $200 extra or not.
There are so many times in life that I wish that I hadn't
pinched pennies! This is your chance to decide on features
alone, not money. That's how I bought the Bowflex in
the first place: I decided to "invest" the money in my
fitness instead of pushing aside the purchase.
Whether you
choose Bowflex or not (once again, remember that I am not
affiliated with Bowflex!!), think of your health, versatility,
convenience, and ease of use when making a purchase of this
kind.
------------------------------------
For more ideas on fitness, health,
or "alternative" methods for your lifestyle,
contact Lauren for coaching solutions! |
This page is part of Physical Mind
articles:
ENJOY!
|
