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Bowflex are a company that produce home gyms. These all-in-one machines help people reach their fitness goals from the comfort of their own home.
This article discusses Bowflex in more detail, including the home gyms that they offer, the benefits of using exercise equipment for health, and other considerations.
Bowflex began in 1986, producing equipment to help people reach their fitness goals at home. Over time, the company expanded their offerings to include cardio and strength training equipment.
The company pride themselves on having a mix of professional trainers and beginners as employees. They claim that the people who work for them represent all age groups and fitness levels, with each individual having different fitness goals.
Bowflex provide a range of equipment for people to purchase, including:
- adjustable dumbbells and weights
- hybrid velocity training equipment
- low impact cardio machines
- interval training cardio machines
- total home gyms
The company’s home gym equipment comprises all-in-one machines that have resistance technology that does not rely on gravity. The company state that this reduces strain on the joints and tendons while maximizing the effort that people put into their exercises, increasing results. There is no research to support this claim, however.
Bowflex home gyms are an expensive purchase. However, with regular use, they may offer more long-term value than a gym membership or personal trainer.
Bowflex sell two different home gym models:
The Bowflex Xtreme 2SE Home Gym
The Bowflex Xtreme measures 135 centimeters (cm) in length, 124 cm in width, and 208 cm in height. The company recommend that people have a space of 244 x 196 cm in which to workout.
This model includes a leg developer and makes it possible for a person to perform more than 70 different exercises.
The Bowflex PR1000 Home Gym
The Bowflex PR1000 measures 208 cm in length, 203 cm in width, and 209 cm in height. The company recommend that people have an area of 203 x 262 cm in which to workout.
This model has a space-saving design, unlike the Bowflex Xtreme. However, a person can perform only 25 different exercises on it, and it does not include a built-in leg developer.
Both products come with a warranty that varies by country.
Workout guides and meal plans
Bowflex have produced free workout guides that people can download from their website. The company recommend that people use their home gym to work out for 20 minutes a day on 3 days of the week, which they say is sufficient to lose weight, build muscle, and increase energy.
Bowflex also offer a free meal plan with their machines. They state that the average home gym customer loses 16.8 pounds in 6 weeks when following the workout plan and meal plan. However, there are no objective studies to support this statement.
The Bowflex home gym includes seven free trainer-designed workouts that include the following exercises:
- 20-minute better body
- 20-minute upper body
- 20-minute lower body
- circuit training anaerobic
- true aerobic
- strength training routines
The potential benefits of strength training, with or without equipment, include:
- an increase in muscle mass
- stronger bones
- greater joint flexibility
- weight control
- better balance, leading to a reduced risk of falls and injuries
Physical activity, in the form of both strength and aerobic training, can also have positive effects for those with certain chronic health conditions. The table below summarizes the conclusions from a 2015 review:
|Condition||Type of exercise||Benefits|
|depression||mixed strength and aerobic||helps reduce symptoms|
|anxiety||aerobic||helps reduce symptoms|
|schizophrenia||mixed strength and aerobic||distracts from hallucinations|
increases general well-being
increases hippocampal volume in the brain
|dementia||mixed strength and aerobic||increases hippocampal volume in the brain|
improves short-term memory
|Parkinson’s disease||mixed strength and aerobic||helps improve mobility|
helps improve balance
|multiple sclerosis||mixed strength and aerobic||increases muscle strength|
increases general fitness
|obesity||mixed strength and aerobic||reduces body fat percentage|
|hyperlipidemia (high cholesterol)||mixed strength and aerobic||increases the ability of the muscles to burn fat rather than glycogen|
|metabolic syndrome||mixed strength and aerobic||reduces body fat percentage|
|polycystic ovary syndrome||mixed strength and aerobic||prevents insulin resistance and hypertension|
|type 1 and type 2 diabetes||mixed strength and aerobic||increases insulin sensitivity|
increases insulin-mediated glucose uptake
reduces blood pressure
|hypertension||strength||reduces blood pressure|
|coronary heart disease||mixed strength and aerobic||improves blood pressure|
reduces body fat percentage
improves overall well-being
|chronic obstructive pulmonary disease||strength and endurance||reduces inflammation|
increases muscle strength and mass
|osteoarthritis||mixed strength and aerobic||reduces inflammation |
improves balance, muscle strength, and endurance
|rheumatoid arthritis||mixed strength and aerobic||reduces inflammation|
improves balance, muscle strength, and endurance
There are no objective studies on the health benefits of using a Bowflex home gym specifically.
As with any physical activity, people can injure themselves using home gyms. A 2015 study found that the injuries that people sustained at fitness facilities included:
- tripping or falling over nonmotorized and motorized equipment
- overexertion or unnatural movement
- crush injuries from falling weights
- landing incorrectly or twisting a body part during exercise
- part of the body becoming caught in equipment
- injuries resulting from equipment malfunction
Many of these injuries occur due to gym equipment. When using a home gym, it is important to follow all of the manufacturing instructions. People should take care to set up, use, and maintain the equipment correctly.
People can reduce the risk of injury by:
- warming up before exercise and cooling down afterward
- refraining from pushing themselves past their current fitness level
- using the right equipment and using it correctly
If a person sustains an injury during or after a workout, they may notice:
- immediate pain
- tenderness and swelling
- stiffness or reduced mobility in the affected area
People can treat most injuries at home by resting the injured part of the body for 2–3 days while regularly applying an ice pack and taking over-the-counter pain relievers, such as ibuprofen.
It is possible to do strength training at home without a home gym. Strength training exercises that require no or minimal equipment include:
- abdominal crunches
- step exercises
Alternatively, people can join a gym or hire a personal trainer to help them reach their fitness goals.
Bowflex offer two home gym models that may help people reach their fitness goals. These home gyms offer strength training equipment that a person can use in their own home.
Physical activity can be helpful for a variety of health conditions, including arthritis and depression. It is important to use any equipment correctly and to warm up and cool down before and after exercise to reduce the risk of any injuries.