Nautilus T7.14 User's Manual
Contents
1. Adjusting the Tracking Perform this procedure whenever the belt moves to one side or the other Stay off the belt when adjusting the tracking 1 Start the treadmill at minimum speed and incline MAINTENANCE 2 Increase speed to 5 mph and make the following adjustment a Ifthe belt moves to the right turn the right tension bolt turn clockwise b If the belt moves to the left turn the left tension bolt 14 turn clockwise 3 After making an initial adjustment run the treadmill for five minutes and observe how the belt tracks If the belt continues to move away from the center adjust the appropriate side as in Step 2 until properly centered NAUTILUS IMPORTANT Do not over tighten walking belt The belt need only be tight enough to prevent it from slipping during use Excessive belt tension will decrease belt life and can damage the treadmill rollers and drive system Belt Replacement If the walking belt becomes worn from heavy usage it may need to be replaced Call an Authorized Nautilus Fitness Retailer to obtain service MOVING AND STORING Moving and Storage of Treadmill IMPORTANT Treadmill is extremely heavy and awkward and requires two people to safely move 1 Set the treadmill to maximum incline 2 To avoid electrical shock turn off the power switch on the treadmill then remove the treadmill power cord from the power source before moving the treadmill DAN G ER I AS LONG AS THE TREADMILL IS P2. So try snacking more and not eating so many large meals and share your snacks or food with others or break your portions in half to help manage your Caloric intake NAUTILUS Monitoring Your Intensity When you are doing cardiovascular workouts it is important that you work at the appropriate intensities when you are first starting out Itis also important that you workout at a variety of intensities after you have built a fitness base Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you workout Most individuals can do a very good job of choosing the correct intensities if they simply categorize how they feel into one of four intensity zones These zones could be described the following ways e Easy e Warm up e Cool down e Challenging but comfortable e Steady endurance pace e Challenging and slightly uncomfortable e Race pace e Borderline out of breath e Breathless e Not maximum but winded e Can t keep the pace for very long EXERCISE amp FITNESS GUIDELINES When you are first starting out you should exclusively work in the Zone 1 and Zone 2 intensities After a few weeks you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time Remember when you begin to incorporate Zone 3 and Zone 4 intensities you will find that you will likely have to drop down to Zone
3. 1886 Prairie Way Louisville CO 80027 Tel 800 864 1270 x1603 or 1658 Fax 303 402 4817 GERMANY OFFICE Nautilus Health amp Fitness Group GmbH Tel 02204 61027 Fax 02204 62890 ITALY OFFICE Nautilus Health amp Fitness Group Italy s r l Tel 031 51 10 86 Fax 031 34 24 97 TECHNICAL SERVICE Nautilus 10757 East Ute Street Tulsa OK 74116 Phone 800 864 1270 Fax 800 764 7380 E mail customerservice nautilus com EUROPE HEADQUARTERS Nautilus Health amp Fitness Group International S A Rue Jean ProuvE 6 1762 Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 U K OFFICE Nautilus Health amp Fitness Group UK Ltd Tel 01 908 267 345 Fax 01 908 267 346 NOILVINYOINI LOVLNOD SNTILNVN nautnus 2004 Nautilus Inc All rights reserved Nautilus the Nautilus Logo My Nautilus StairMaster SelectTech Changing the Game in Health and Fitness REACT ROC SuperSoft are either registered trademarks of trademarks of Nautilus Inc 1886 Prairie Way Louisville CO 80027 1 800 864 1270 www nautilus com PN 41222 11 04
4. Exercise is a requirement for health and overall wellness not to mention it can help you feel great The good news is that we are seeing more and more research that indicates we don t have to work out intensely to see the benefits Sure itis great if you can workout for 30 40 minutes at a time five days a week But it is not essential Shorter bouts of exercise can have a great effect especially if you are just starting out and a little bit of exercise at a time is much better than none at all And whatis really exciting is that research indicates that whether you are young or old people who workout at light to moderate intensities may have an easier time sticking to their exercise programs than those people who work out harder and more often So you do not need to be an athlete or a fitness die hard to benefit from exercise you just need to get started work out at levels that are comfortable and enjoyable to you and stick with it EXERCISE amp FITNESS GUIDELINES Your New Home Fitness Program There are many great reasons why home exercise equipment has increased in popularity over the years but topping the list is convenience For any fitness program to be successful it must be something you will stick to on a regular basis With home exercise equipment you can roll out of bed put on a pair of sweats and start working out while the coffee is brewing No getting in the car and having to drive to the health club N
5. I am living a healthier lifestyle by exercising several times per week at home can help you stay on track Set goals Setting goals can be helpful in keeping you motivated but remember to keep them realistic Short term and long term goals can make this easier How many days do you want to exercise this week How many workouts would you like to have done in 90 days or a year EXERCISE amp FITNESS GUIDELINES Components of Fitness Over the past 25 years many people have focused on walking running cycling swimming and other types of aerobic activity as their only means of exercise However we have learned that two other components of fitness are just as important These other two components are muscle strength and flexibility So in addition to having a strong heart and lungs we also need to be able to pick up a full bag of groceries and tie our shoes without having to sit down SINITAGIND SSANLI4 When developing your home fitness program it is only appropriate that you develop all three components in order to achieve balanced overall fitness Let s take a look at all three components SNILNVN Cardiovascular fitness is training the heart and lungs to be stronger and deliver more oxygen throughout your body with less effort It can help reduce the risk of heart disease and help you manage your weight It is the cornerstone of fitness and can be achieved in many ways such as walking or running on the treadmill or
6. and off the treadmill 1 Magnetic safety cord should be in place on the display and should be securely clipped onto an area of clothing approximately waist high G4ALYVLS INILLAD 2 The walking belt should be moving at minimum speed before the user steps onto the treadmill 3 Stand next to the treadmill and place both hands on the front handrail 4 Straddle the walking belt or step onto the side of the deck Step onto the moving belt and begin walking SNILNVN 5 Optional To get the feel of the moving belt place the foot nearest the treadmill on the walking belt and let it move backwards Lift it and repeat several times until comfortable with the treadmill speed 6 When walking comfortably on the treadmill let go of the handrail 7 While walking on the treadmill e Face forward Avoid looking down at the walking belt e Maintain speed by keeping a consistent distance from the handrail e Adjust the speed and incline as desired Hold the handrail as the speed and incline change 8 Before stepping off the treadmill place one hand on the handrail wait for the belt to stop then step off o NAUTILUS HEART RATE MONITOR NAUTILUS Telemetry e g Polare belt The wireless heart rate chest belt supplied with your treadmill transmits the heart beat signal to the receiver in the display The display shows the heart rate in beats per minute and uses the heart rate value in hear
7. cleaning should be done by a qualified service personnel WARN I N G DO NOT REMOVE THE TREADMILL HOOD DANGEROUS VOLTAGES ARE PRESENT COMPONENTS ARE SERVICEABLE ONLY BY QUALIFIED SERVICE PERSONNEL WALKING BELT MAINTENANCE Adjusting the Tension WARN I N G SECURE LONG HAIR AND LOOSE CLOTHING BEFORE WORKING NEAR THE TREADMILL WALKING SURFACE OR PULLEYS JINVNALNIVIN As the treadmill s walking belt stretches through use it will become necessary to adjust tension on the belt This often occurs within the first few months of use Adjust the belt tension whenever the belt slips or moves unsteadily during operation The belt tension is adjusted by moving the rear roller of the treadmill back to reduce slack This is accomplished by turning the adjustment bolts located on the back of the treadmill SNILNVN Adjustment Bolts IMPO RIANT Do not over tighten walking belt The belt need only be tight enough to prevent it from slipping during use Excessive belt tension will decrease belt life and can damage the treadmill rollers and drive system 1 Using a inch socket turn the left and right adjusting bolts clockwise turn Use care to make each adjustment equal to ensure proper belt alignment 2 Test the belt by running on the belt at about 4 MPH Hold the handrail lightly and resist the belt movement with your feet If walking belt slips repeat step 1 OQ naumus WALKING BELT MAINTENANCE
8. will countdown from your preset time The dot matrix area of the display will show the actual course profile of the selected exercise program The taller the column the higher the incline for that interval The flashing column shows your current interval SUAE RIE CRIER JIWIL SNILNVN o NAUTILUS INTERVAL TRAINING PROGRAMS Interval Training Workouts 2 P5 P6 g Speed Intervals Hill Intervals lt Provides a flat running course with A serious thigh burner with co g ui progressively faster speed intervals two steep hills and gradual speed Offers a great speed work for increase A perfect program for runners and joggers looking to hikers cyclists and skiers increase their pace S gt lt Z Interval Training Program Set Up 1 Press the ENTER Key to enter program menu 2 Enter your weight using the SPEED UP DOWN Keys and press the ENTER Key to confirm 3 Press the SPEED UP DOWN Keys to select the desired program and press ENTER to confirm selection 4 You will now be prompted to enter in a MAX SPEED This max speed is the fastest that you would like to go during this program All of the segments of the program are based on a percentage of this maximum speed so this in effect is your level adjustment You will likely need to experiment with this to find a level that you are comfortable with Press the SPEED UP DOWN Keys to select the desired max speed and press EN
9. 0 p Example 7 User is 220 40 180 180 x 80 144 Aiva 180 beats per minute would be the 144 beats per minute would be the y approximate maximum heart rate for a default target heart rate for a of age EIS 40 year old user 40 year old user in this program 1 Press the ENTER Key to enter program menu 2 Enter your body weight using the SPEED UP DOWN Keys and press the ENTER Key to confirm WARNING Consult your physician to determine an appropriate target heart rate in which to 3 Press the SPEED UP DOWN Keys to select the HEART RATE 80 program P9 and press the ENTER Key to confirm 4 You will be prompted to enter in your age Enter your age using the SPEED UP DOWN Keys and press the ENTER Key to confirm exercise based on your age weight and 5 You will be prompted to enter in a target heart rate Your approximate target physical condition heart rate will be shown You can accept this number by pressing the ENTER While Nautilus Key or you can adjust this number by using the SPEED UP DOWN Keys and provides some target pressing ENTER to confirm heart rate ranges these are only 6 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will count up from 0 approximations and should not be viewed as a medical 7 Adjust your speed to a comfortable warm up pac
10. 1 intensities shortly thereafter as brief recovery periods For variety you can spend a little bit of time in each of the four Zones during one workout and then spend your time in just one Zone during the next workout Prenatal woman should always remain at Zone 1 and Zone 2 intensities and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter Research has shown the best way to do this is not to establish heart rate numbers based upon age but rather based upon how you feel The following chart will allow you to log your heart rate numbers based upon how you feel when working out Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities Approximate Percentage of Maximum Log Your Your Description of Workout Intensity Heart Rate Heart Rate Heart Rate e Easy Enter the heart rate e Warm up 50 65 ERATE e Cool down working in Zone 1 gt Enter the heart rate you get when you are working in Zone 2 gt e Challenging but comfortable 65 75 e Steady endurance pace e Challenging and slightly uncomfortable Enter the heart rate e Race pace 75 85 ERATE e Borderline out of breath working in Zone 3 gt e Breathless Enter the heart rate e Not maximum but winde
11. CHANGING THE GAME IN HEALTH AND FITNESS NAUTILUS Model T7 14 Nautilus Pro Series Treadmills Owner s Manual Be Strong SNILNVN o NAUTILUS INTRODUCTION NAUTILUS INTRODUCTION Thank you for purchasing your Nautilus Pro Series treadmill For more than 30 years Nautilus has been producing the world s finest fitness equipment used in health clubs and homes around the globe We hope this product meets your every expectation and is a valuable tool on the road to accomplishing all your fitness goals Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus treadmill Doing so will help to ensure you get them most use out our your treadmill and enjoy safe and enjoyable workouts in the many miles ahead Nautilus 1886 Prairie Way Louisville CO 80027 800 864 1270 Fax 800 898 9410 nautilus com TABLE OF CONTENTS Safety Requirements Getting Started Turning On the Power Understanding the Display amp Controls Magnetic Safety Stop Cord Guidelines For Getting On and Off the Treadmill Heart Rate Monitoring Telemetry Heart Rate Maintaining the Transmitter Belt Treadmill Display Definitions Treadmill Key Functions Programming Menu amp Operation Program Overview Time Goal Workout Time Based Workouts Interval Training Workouts Distance Based Workout Heart Rate Control Program 1 N N N N o N N oa A A A O Custom Workout Prog
12. LINE DOWN key decreases the incline The treadmill incline increases or decreases by increments of 0 5 Speed Faster amp Slower Key The treadmill belt speed may be changed at any time during a workout Pressing the SPEED DOWN Key decreases the belt speed and pressing the SPEED UP key increases the belt speed The belt speed increases or decreases by increments of 0 1 MPH 0 1 KM H IM PO RTANT Note It is important to know that the speed change up or down is not immediate Speed will gradually increase or decrease so be sure to allow the treadmill to adjust to a new speed before changing again to avoid overshooting your desired speed PROGRAM MENU amp OPERATION Program Overview The Pro Series treadmills have a wide variety of programming options with a great amount of flexibility to allow anyone of any fitness level to use The program menu has is comprised of six different categories of programs detailed below Time Goal Program This is a manually operated program in which you have complete control over your speed and incline Time Based Programs These are programs in which you determine your desired workout time and the programs 24 workout segments are equally divide by this time Interval Training Programs These programs are also time based but with greater variation in speed and higher inclines These programs will be a bit more challenging Distance Based Program This program has a predetermined distanc
13. LUGGED INTO A POWERED OUTLET AND THE TREADMILL CIRCUIT BREAKER IS ON THE UNIT IS RECEIVING POWER EVEN IF THE DISPLAY IS TURNED OFF 3 Together lift the rear of the treadmill then roll it to the new site using the wheels on the front of the treadmill When storing for prolonged periods cover the treadmill with a dust cover Do not store in damp areas Do not store the treadmill on its end as it could fall on someone Using After Storage Period Before using the treadmill again after moving or storage check the power cord and all attachments to be sure they are undamaged and securely connected then test the system for proper operation DNIYOLS SNIAOW SNILNVN o NAUTILUS WARRANTY WARRANTY NAUTILUS Warranty Information All Nautilus exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship Warranty coverage valid to the original purchaser only and proof of the purchase will be required Any product sold or placed in an application not recommended by Nautilus will void any warranty coverage set forth by Nautilus warranty policies and procedures Time Period Frame 30 Years All other mechanical and electrical parts 10 Years Labor 1 Year What this warranty does not cover 1 Any component on original equipment which carries a separate consumer warranty of the parts supplier 2 Use in commercial setting such as health clubs schools hotels
14. TER to confirm selection 5 You will be prompted to enter in a workout time Enter in your desired workout time using the SPEED UP DOWN Keys and press the ENTER Key to confirm 6 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will countdown from your preset time The dot matrix area of the display will show the actual course profile of the selected exercise program The taller the column the higher the incline P6 or speed P5 for that interval The flashing column shows your current interval DISTANCE BASED PROGRAM Distance Based Workout P7 Fun Run 5K A5 kilometer run 3 1 miles filled with moderately challenging hills Try to top your personal best This program is a set distance the faster you decide to exercise the quicker your workout Distance Based Program Set Up 1 Press the ENTER Key to enter program menu 2 Enter your weight using the SPEED UP DOWN Keys and press the ENTER Key to confirm 3 Press the SPEED UP DOWN Keys to select the Distance based program P7 and press ENTER to confirm selection 4 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will count up from 0 The dot matrix area of the display will show the a
15. al Odometer of treadmill will scroll across dot matrix display Unit will return to Standby Mode after 3 minutes Average Heart Rate Total Workout Time Total Distance Total Calories Burned lED NAUTILUS a y PRO ssanie WE er C DISTANCE CALORIES Eg ue Ee Average Average X Speed Incline START STOP ENTER Total Elevation Gained AYVININAS SLINSIY SNILNVN OO nautmus EXERCISE amp FITNESS GUIDELINES No single fitness program is suitable for all All fitness programs should be designed by fitness professionals who are trained to tailor the program to the individual goals and fitness levels of each client The following information on exercise intensity duration and frequency is based on averages and is included here only as a guideline for use by fitness professionals Programs should be altered for comfort and safety when necessary FITNESS GUIDELINES Exercise and Health It is not a secret that lack of exercise is increasingly becoming a major health issue Obesity is on the rise and being overweight can contribute to an increased risk in heart attack diabetes high blood pressure and other life threatening illnesses NAUTILUS Most people do not get enough activity during the day to make up for the time they spend at their desks driving their cars or sitting in front of their televisions We have learned that exercising is not simply something we must do to look good and have a great body
16. als for the duration of the workout session If your heart rate is not being displayed try the following e Move closer to the display e Tighten the elastic band on the chest belt e Adjust the belt higher or lower on your chest e Remoisten the electrodes e Test your chest strap with a machine that you know is working or with a heart rate watch that you know is working Maintaining the Transmitter Belt Clean the chest belt regularly with mild soap and water then dry thoroughly residual sweat and moisture keeps the transmitter active and will drain the battery in the transmitter Do not use abrasives or chemicals such as steel wool or alcohol for cleaning as they can damage the electrodes permanently The supplied chest belts use a sealed battery and are non replaceable Batteries in a chest belt will last on average for 1500 2000 hours of use Replacement belts can be purchased from an Authorized Nautilus Fitness Retailer TREADMILL DISPLAY DEFINITIONS The following describes the display functions and specifications on the Pro Series treadmills Incline The treadmill incline is displayed in percent elevation The Pro Series treadmill has an incline range of 0 to 12 Time The selected workout time is displayed in the upper center display In the Time Based workouts the timer will count down to 0 00 from the preset time you have selected In the 5K Distance program HRC Weight Loss and HRC Cardio the timer
17. always remember that some exercise is better than none at all So if you feel you are not motivated to continue stop your workout early or skip a day It just might be the thing you need to get you excited about your next workout Possibly the most important thing is to keep progressing your exercise program slowly Big increases in time or intensity can set you up for injury and cause you to drop out Unless you are a world class athlete there is no reason to workout at world class levels Remember to give yourself some days off and get proper rest Finally try to anticipate lapses If you are traveling or your schedule is becoming busier and you are fearful you may get off track try planning ahead For example book a hotel that has a workout facility or change up your workout so that you keep your interest high and your boredom low The bottom line is you must be creative and innovative to keep up your fitness program With some imagination and planning it is easy to do Exercise is one of life s joys It energizes you helps you look and feel better and puts you on the road to better health Your home fitness equipment and gym is worth its weight in gold Congratulations on making the choice to get started Suggested Reading The Complete Home Fitness Handbook by Edmund Burke Human Kinetics Publisher Full Body Flexibility by Jay Blahnik Human Kinetics Publisher Building Strength and Stamina by Wayne Wescott PhD H
18. and hospitals 3 Users weighting more than 350 pounds 4 Any damage failure or loss caused by accident misuse neglect abuse improper assembly improper maintenance or failure follow instructions or warnings in Owner s Manual 5 Use of productin a manner or environment for which it was not designed Limitations The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein whether expressed or implied by operation of law or otherwise including but not limited to warranties of merchantability or fitness for a particular purpose Nautilus shall in no event be liable for incidental or consequential losses damages or expenses in connection with its exercise products Nautilus liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus election to the replacement amount of the purchase price of the exercise product in question Some states do not permit the exclusion or limitation of implied warranties or incidental or consequential damages so the preceding limitations and exclusions may not apply to you Procedures Warranty service will in most cases be performed by an authorized Nautilus Fitness Dealer or Service Technician The original purchaser must provide proof of purchase Service calls and or transportation to and from the Nautilus Dealer is the responsibility of the purchaser 1 Nautilus will ha
19. body exercises in the morning and your lower body exercises in the evening Or you can alternate strength exercises with cardiovascular exercise often known as circuit training by switching back and forth every couple of minutes The best part is you don t need complicated equipment or fancy machines You can do everything you need to do with a simple pair of dumbbells or you can try the new Nautilus SelectTech dumbbells which provide you a wide variety of weight options in a revolutionary all in one dumbbell You can use elastic tubing or simply do body weight exercises such as push ups or lunges Flexibility is being able to bend reach twist and turn with comfort and ease as we perform daily tasks play or exercise It is perhaps the most ignored component of fitness but certainly the easiest one to incorporate into our daily lives because it can be done anywhere and almost at any time To maintain your flexibility you simply need to stretch This could be as simple as reaching for your toes or reaching overhead when you wake up in the morning EXERCISE amp FITNESS GUIDELINES You can even incorporate stretching into your strength training workouts by stretching the muscles you have used immediately after you have completed your exercise set Like cardiovascular training it is recommended that you stretch every day However you do not need to create a formalized program You can simply make sure that you stretch your ma
20. ctual course profile of the selected exercise program The taller the column the higher the incline for that interval The flashing column shows your current interval INVY90Yd JONVILSIC SNILNVN Oo NAUTILUS HEART RATE CONTROL PROGRAMS Heart Rate Heart Rate Control Workouts a Training Workouts P8 P9 The Heart Rate Contin Heart Rate Control 65 Heart Rate Control 80 o programs are designe HRC Weight Loss HRC Cardio a to monitor your heart Fd rate and automatically A beginning or recovery heart rate A moderate to advanced heart rate adjust the workout control program that keeps you at control program that keeps you at intensity to keep you ata 65 of your maximum heart rate 80 of your maximum heart rate specific heart rate This 3 is done by changing the treadmill s incline Your Heart Rate Control 65 Program Set Up heart rate transmitter This program is designed to keep you exercising at 65 of your maximum heart rate Your maximum heart rate is an approximation and is determined by subtracting your age from 220 belt must always be worn while using any of the heart rate control programs Example User is 220 40 180 180 x 65 117 40 vears 180 beats per minute would be the 117 beats per minute would be the ofa s approximate maximum heart rate for a default target heart rate for a 40 year g 40 year old user old user in this program 1 Press the ENTER Key to enter program
21. d 85 90 EREET e Can t keep the pace for very long working in Zone 4 gt SAINITSGINS SSANLI4 SNILNVN OO nautmus EXERCISE amp FITNESS GUIDELINES As you get in better shape the heart rate number you obtain for each zone will get higher and higher which means your heart is able to handle higher intensities Or you may find that your numbers don t change but you are able to stay in Zone 3 and Zone 4 longer than you used to Don t get too attached to any specific number or target heart rate If you train properly you will notice numbers that used to be difficult have now become easier You will also notice that if you are sick or over tired you may find that numbers that usually feel fairly easy are one day much harder and it is a good sign to take a break If you notice that numbers that are usually very challenging are one day fairly easy then it is a good time to push yourself FITNESS GUIDELINES Listening to your body and using your heart rate numbers when available will enable you to keep track of your intensity and see your progress as you train NAUTILUS Beating The Dropout Odds The Surgeon General s Report on Physical Activity and Health summarizes a few main points 1 Regular physical activity offers substantial improvements in health and well being for a majority of Americans 2 If you exercise regularly you ll reduce your risk of heart attack cancer diabetes high blood pressure osteopo
22. e As you approach your recommendation target heart rate the treadmill will automatically begin to adjust the incline to keep you in your target heart rate range Pressing the INCLINE UP DOWN keys will cause the target heart rate value to be shown in the Heart Rate display and may be used to modify this value anytime during the workout CG maurus CUSTOM WORKOUT PROGRAMS P10 amp P11 Selecting a Custom Program c Work ustom Workouts 1 Press the ENTER Key to enter program menu o z These programs allow 2 Enter your body weight using the SPEED UP DOWN Keys and press the you to create and store ENTER Key to confirm 2 your two different custom 5 course profiles 3 Use the SPEED UP DOWN Keys to select a default or previously entered custom program P10 or P11 Press START to select a program FA 4 You will be prompted to enter in a workout time Enter in your desired workout time using the SPEED UP DOWN Keys and press the ENTER Key to confirm 5 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will countdown from your preset time The dot matrix area of the display will show the actual course profile of the selected custom program The taller the column the higher the incline for that interval The flashing column shows your current interval Creating a Custom Pro
23. e allowing you to increase or decrease your workout time depending on your speed Custom Workouts For added variety you can create and store your personal workouts Heart Rate Control Programs These programs use your heart rate to automatically regulate your workout intensity Note Your heart rate chest strap must be worn to perform these workout programs ADEI EAE BINET SNTILNVN OO naumus TIME GOAL PROGRAM GOAL PROGRAM NAUTILUS Time Goal Workout P1 This is a manually operated program in which you have complete control over your speed and incline Time Goal Program Set Up Use the following steps to select this program 1 Press the ENTER key to enter program menu 2 Enter your weight using the SPEED UP DOWN and press the ENTER Key to confirm 3 TIME GOAL P1 will be the first program displayed Press ENTER to confirm selection 4 Enter in your desired workout time using the SPEED UP DOWN Keys and press ENTER Key to confirm 5 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will countdown from your preset time During operation a 0 mile track will appear in the dot matrix The runner s progress will be plotted inside the track as distance accumulates TIME BASED PROGRAMS Time Based Workouts P2 Smooth Strolling An intermediate program wit
24. e first starting out don t overdo it Get a physical exam If you have been inactive for several years or new to an exercise program be sure to ask your doctor before beginning any exercise program Especially if you are over 30 have health problems or have a history of heart disease in your family Plan for your home fitness center Set aside an area or a room in your house or apartment that is exclusively for fitness and make sure that it is as comfortable as possible so you ll enjoy using it If you like music watching television or looking outside while exercising make sure these things are accessible Remember if you don t enjoy the space you are exercising in you won t be motivated to continue your program Find an exercise buddy Research has shown that starting an exercise program with someone can increase your chances of sticking to it If you have a buddy that is also starting a program you can encourage motivate and challenge each other Make fitness a part of your schedule Include it in your daily planner just as you would any other appointment Plan ahead for the week so that you can be sure to fit it in Even if you are pressed for time one day a little exercise is better than none at all Do what you can to fit it in even if you have less time than you hoped for Use positive affirmations Affirmations will help you program your subconscious to accept new beliefs Saying to yourself a couple of times a day
25. e is expressed as minutes and seconds Workout Profile The dot matrix area of the display shows the actual course profile of the selected exercise program The taller the column the higher the incline and or speed for that interval The flashing column shows your current interval SNOILINISAG AV1dSIG SNILNVN GP NAUTILUS TREADMILL KEY FUNCTIONS KEY FUNCTIONS NAUTILUS Start Key The START Key starts the walking belt with a gradual increase to the default start speed of the workout program selected You can also use this key Quick Start workout session This allows you to bypass entering in information and simply starts the treadmill belt at a speed of 0 5 mph Stop Key During a workout pressing the STOP Key once will stop the walking belt and bring the treadmill to the Pause Mode This allows you to interrupt your workout to answer a phone get a drink of water etc Pressing the START Key twice will resume your workout If the STOP Key is pressed twice all workout data will be erased and treadmill will return to the Standby Mode Pressing the STOP Key a third time will turn off all displays and treadmill will return to Sleep Mode Enter Key Confirms information selections and stores the information used to calculate workout statistics Incline Up amp Down Keys The treadmill incline may be changed at any time during a workout Pressing the INCLINE UP key increases the incline and pressing the INC
26. ey does not turn off the electrical current to the treadmill The treadmill continues to draw power even when the controller is off To avoid electric shock do not remove treadmill hood or place hands beneath the treadmill while the treadmill is plugged into a power source 2 Do not start the treadmill when someone else is standing on the belt 3 Keep speed and incline at the lowest settings when someone is getting on and off the treadmill 4 Keep the area underneath and around the treadmill clear 5 Never position the treadmill with the back WARNING end direction of belt travel facing a wall or any other objects such as furniture or other pieces of fitness equipment Failure to do so can prevent safe exit of the treadmill in an emergency situation such as falling Allow a minimum of four feet behind the treadmill and any objects 6 Before each use of this equipment check the power receptacle for signs of damage Do not operate the equipment if the integrity of this item is in question 7 To avoid potential safety and electrical problems replace with manufacturers specified parts only 8 This equipment is classified Class Type B ordinary equipment Not protected against fluid ingress Rated for continuous operation Do not operate this equipment in the presence of flammable anesthetic mixtures 9 Do not let liquid enter the controller If it does the controller must be inspected and tested for safety by an a
27. gram 1 Press the ENTER Key while in Standby Mode 2 Use the SPEED UP DOWN Keys to select a default or previously entered custom program P10 or P11 Press ENTER to edit a program 3 The first segment of the program will flash on the left side of the dot matrix Enter in your desired speed and incline for this first segment using the SPEED UP DOWN or INCLINE UP DOWN Keys and press ENTER to confirm 4 Repeat this step for all 24 segments of the program 5 Custom Program set up is now complete This program can now be selected from the program menu 6 To change any or all Custom Program segments repeat steps 1 thru 4 7 Also any speed and or grade changes made during the running of a custom program will be saved remembered at the end of that interval RESULTS SUMMARY Results Mode Workout Summary At the completion of each workout the display will enter into the Results Mode The Results Mode will recap your workout and display the following workout data e Total Workout Time will be shown in upper center display e Total Distance for workout will be shown in upper right display for 4 seconds e Total Calories Burned for workout will be shown in upper right display for 4 seconds e Average Speed of workout will be shown in the Speed display e Average Incline of workout will be shown in the Incline display e Average Heart Rate for workout will be shown in upper left display e Total Elevation Gained for workout and Tot
28. h gradual incline changes and slow warm up and cool P3 Beginning Walker A great program for people just getting started or those days when a less challenging P4 Rolling Hills This program is designed to allow you to focus on a steady walking running pace with plenty of challenging hills This is an ideal weight management program down in speed workout is right Time Based Program Set Up l 2 Press the ENTER Key to enter program menu Enter your weight using the SPEED UP DOWN Keys and press the ENTER Key to confirm Press the SPEED UP DOWN Keys to select the desired program and press ENTER to confirm selection You will now be prompted to enter in a MAX SPEED This max speed is the fastest that you would like to go during this program All of the segments of the program are based on a percentage of this maximum speed so this in effect is your level adjustment You will likely need to experiment with this to find a level that you are comfortable with Press the SPEED UP DOWN Keys to select the desired max speed and press ENTER to confirm selection You will be prompted to enter in a workout time Enter in your desired workout time using the SPEED UP DOWN Keys and press the ENTER Key to confirm PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time
29. ing at least 1 200 Calories per day total A total weight loss of no more than 2 pounds per week is recommended for long term weight management Eat a variety of foods Regardless of your eating plan you should be sure to include a variety of foods in your diet maximizing your intake of fruits and vegetables whenever possible Colorful meals and snacks that are divided amongst the 4 food groups will ensure that you obtain the nutrients needed for your body to function at optimal levels Any diet that focuses on just one food group source or processed foods can be unhealthy in the long run and should be SAINITSGINS SSANLI4 SNILNVN OO nautmus EXERCISE amp FITNESS GUIDELINES avoided Don t focus too much on any particular meal or snack but rather on your overall intake of a variety of different foods during any given day Drink water Our bodies are made up of over 70 water and most of us don t drink enough Carry water with you everywhere you go and drink as often as you can This helps the body function at optimum levels and can significantly help with weight management FITNESS GUIDELINES Eat more often and be mindful of your portions Research has shown that it can be helpful to eat smaller meals more often versus 3 larger meals a day if you are looking to promote healthy weight maintenance or weight loss And we have discovered that many portions we eat are much larger than necessary and can be laden with Calories
30. jor muscle groups throughout the day Make sure you include your thighs calves hamstrings back chest neck and shoulders Do what feels good but also remember to mix it up Don t just do traditional reach and hold stretches Also try gently moving through a range of motion that is comfortable to you For example you don t have to stretch your neck simply by pulling on your head with your hand You can also just rotate the neck slowly around and look side to side Nutrition Of course every good health and fitness program will also include a good nutrition component Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss There are a variety of schools of thought regarding which nutrition program diet or eating plan is best While we do not promote or endorse any particular one here are some things to consider that will help you get on the road to a healthy diet Understand caloric balance How many Calories you intake and how many Calories you burn off will determine whether you will gain or lose weight day to day It is impossible to achieve weight loss without some sort of Caloric deficit that can be obtained through cutting Calories or burning off more than you take in The wisest approach is to do a little of both cutting Calories and exercising It is the only proven long term weight management program that is successful You should ensure that you are consum
31. menu 2 Enter your body weight using the SPEED UP DOWN Keys and press the ENTER Key to confirm 3 Press the SPEED UP DOWN Keys to select the HEART RATE 65 program P8 and press the ENTER Key to confirm 4 You will be prompted to enter in your age Enter your age using the SPEED UP DOWN Keys and press the ENTER Key to confirm 5 You will be prompted to enter in a target heart rate Your approximate target heart rate will be shown You can accept this number by pressing the ENTER Key or you can adjust this number by using the SPEED UP DOWN Keys and pressing ENTER to confirm 6 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will count up from 0 7 Adjust your speed to a comfortable warm up pace As you approach HEART RATE CONTROL PROGRAMS your target heart rate the treadmill will automatically begin to adjust the incline to keep you in your which your target heart rate range Pressing the INCLINE UP DOWN keys will cause the target heart rate value to be shown in the Heart rate display and may be used to modify this value anytime during the workout SINVY90Ud JAH Heart Rate Control 80 Program Set Up This program is designed to keep you exercising at 80 of your maximum heart rate Your maximum heart rate is an approximation and is determined by A subtracting your age from 22
32. o standing in line waiting for the equipment to become available And there is the comfort and safety factor Who wants to walk or run outside when it is dark or is raining Or try to ride a bike in the middle of heavy traffic With your home exercise equipment you can exercise in the comfort and security of your air conditioned home Privacy and cleanliness are also important Now you can exercise without feeling rushed or that anyone is looking at you which is great if you are embarrassed about carrying around a few extra pounds No more sharing sweaty equipment or wondering if you will catch athlete s foot in the health club shower The biggest advantage however may simply be the time factor With work schedules ever changing and busy family obligations a home gym offers the benefit of being able to work out when it is most convenient for you No classes to time your schedule around or peak times to avoid This is especially convenient if you have children at home It couldn t be easier SINITIGIND SSANLI4 SNILNVN o NAUTILUS EXERCISE amp FITNESS GUIDELINES FITNESS GUIDELINES NAUTILUS Steps to Getting Started Once you have made the commitment to start exercising at home here are some suggestions that may help you stay motivated The first step is the most difficult Any new habit is difficult to establish at first but it can be done Be patient and plan to start slow and easy Less is more when you ar
33. outdoors climbing stairs cycling or swimming in the pool or ocean For many years it was suggested that moderate level cardiovascular activity activities that make you sweat and breathe and a moderate pace should be done 3 4 days a week for 15 45 minutes at a time It is now recommended that you attempt to do some cardiovascular activity EVERY day if possible The good news is that the cardiovascular activity does not need to be moderately intensive everyday nor does it need to be sustained for 15 45 minutes at a time So while it is ideal to challenge your heart and lungs by doing something like a strong power walk every other day for 15 45 minutes it is more important to make sure you do at least a little bit of cardiovascular activity every day even if you don t do it for very long or very intensely For example you might try using your Nautilus treadmill for a scheduled moderate level workout for 20 30 minutes on Monday Wednesday Friday and Sunday see the intensity monitoring section for further details on how hard to workout On the other days you might try going for a leisurely stroll 10 minutes in the morning and in the evening or whenever you can fit it in Whatever you do just make sure you get your body moving and your heart and lungs pumping for some period of time every day OO nautmus EXERCISE amp FITNESS GUIDELINES Muscular Strength is training your muscles to remain strong using
34. pproved technician before it can be used again 10 Increased risk due to leakage current can result if this equipment is not grounded properly 11 The treadmill must be on an appropriate dedicated electrical circuit Nothing else should be connected to the circuit 12 Do not stand on treadmill hood or front trim cover 13 Close supervision is necessary whenever the machine is used by or near children invalids or disabled persons Failure to follow the conditions set forth below shall limit to the extent allowed by law Nautilus Inc responsibility for the safety reliability and performance of this equipment e The operator manual must be read in full by each owner and trainer before the product is first used Each user must be instructed in the proper use of the treadmill and its accessories Do not remove the treadmill hood dangerous voltages are present Components are serviceable only by qualified service personnel e The electrical wiring within the treadmill setting and the electrical installation of the treadmill must comply with the applicable local or provincial requirements e The equipment must be used in accordance with the instructions for use e For further information or instruction on use maintenance or specifications please contact your Authorized Nautilus Retail Outlet S 1NAINSYINOAY ALAAVS SNILNVN OO naumus GETTING STARTED Turning On the Power The treadmill can be turned on b
35. rams Results Summary Exercise amp Fitness Guidelines Exercise amp Health Your New Fitness Program Steps to Getting Started Components of Fitness Nutrition Monitoring Workout Intensity Levels Beating the Dropout Odds Maintenance Inspection amp Cleaning Walking Belt Maintenance Adjusting the Tension Adjusting the Tracking Replacing the Walking Belt Moving amp Storing Warranty Information Contacting Nautilus SAFETY REQUIREMENTS When using electrical equipment always follow these basic precautions IMPORTANT SAFETY INSTRUCTIONS The following definitions apply to the words Danger and Warning found throughout this manual Used to call attention to immediate hazards DANGER which if not avoided will result in immediate serious personal injury or loss of life Used to call attention to potential hazards that WARNING could result in personal injury or loss of life READ ALL INSTRUCTIONS BEFORE USING THE MACHINE DANG ER To reduce the risk of electrical shock always unplug the external power supply from the electrical outlet before cleaning maintaining or repairing WARNING To reduce the risk of burns electric shock or injury to persons Read this manual in full before operating the treadmill Failure to follow these guidelines can produce a serious or possibly fatal electrical shock hazard or other serious injury Consult a qualified electrician as required 1 The controller Stop K
36. resistance such as dumbbells elastic tubing or your body weight In the past decade we have learned that building or maintaining muscular strength is extremely important for a balanced fitness program And it is especially important as we get older We have learned through a variety of studies that those individuals who just train aerobically without strength training do maintain their cardiovascular endurance over the years but they generally lose lean muscle mass as they get older However those individuals who combine strength training and cardiovascular training can maintain their lean body mass as they get older What this means is that if you just do cardiovascular activity your body will naturally lose muscle mass as you get older and that means that you will FITNESS GUIDELINES NAUTILUS actually get fatter as you age unless you incorporate strength training We have also learned that consistent strength training helps maintain bone and muscle mass as we get older For women strength training along with cardiovascular training may also protect against post menopausal bone loss and osteoporosis in their later years And strength training is not complicated It is recommended that you do 8 12 repetitions of 8 10 major muscle groups at least 2 days a week However you don t have to do all these exercises at once You can break them up into shorter workouts throughout the day For example you can do just upper
37. rosis and even the common cold 3 Regular exercise regardless of the intensity can help you control stress sleep problems and depression The benefits of exercise and activity are AMAZING And yet only 22 percent of Americans engage in exercise for 20 minutes a day And even among individuals who begin exercise programs the dropout rate is about 50 percent So how do you beat these odds The answer appears to be in how your start and maintain your exercise program as well as how you create a habit of exercise Why are you starting an exercise program For most individuals it is to lose weight and look better which are great reasons However since changes in your body shape and size can be gradual and won t happen overnight it is important to focus on other benefits so that you will remain motivated Thrive on the energy that exercise gives you Watch your health risks scores go down Pay attention to how much easier everyday activity is Notice how much EXERCISE amp FITNESS GUIDELINES better you are sleeping These kinds of additional benefits will continue to keep you motivated if you make them just as important to you as weight loss Additionally try not to view exercise as punishment Look at it as an investment in your health If you don t feel motivated to workout one day think of something that is appealing to you that is active and change your workout Try not to let your workout become routine or mundane and
38. t rate control mode See Programming Instructions for more information WARNING Pacemaker users should not use the telemetry transmitter before consulting with their doctor HEART RATE MONITORING Heart rate monitoring helps users monitor their levels of exertion by displaying the heart rate during exercise Telemetry Heart Rate The telemetry heart rate monitoring system consists of the receiver located in the display and a transmitter belt worn across your chest The monitoring function is activated as soon as you strap on the chest belt and step within range of the receiver in the machine Two electrodes on the underside of the chest belt sense the heart rate signal and send it to the receiver The far right decimal point in the Heart Rate Display pulses to indicate that the display is receiving a valid signal A microprocessor in the controller calculates the heart rate and shows it in beats per minute on the display Before you put the transmitter belt on wet the two electrode patches the grooved rectangles on the reverse side of the belt Secure the transmitter belt as high under the pectoral muscles chest as is comfortable The transmitter belt should fit snugly and comfortably and allow normal breathing After the initial heart rate signal is detected the display will enter a validation phase in which four good heart beat signals lasting four seconds are required before locking on telemetry heart rate sign
39. uman Kinetics Publisher Cross Training for Dummies by Tony Ryan and Martica Heaner For Dummies Publisher SAINITSGINS SSANLI4 SNILNVN o NAUTILUS INSPECTION amp CLEANING MAINTENANCE NAUTILUS Visually inspect and clean the treadmill regularly Daily visual inspection should include e Inspect the power cord and walking belt for wear e Check the position of the walking belt be sure it is not rubbing against the frame The belt should be evenly spaced on the deck within 0 25 inch adjust if necessary e Remove potential hazards from the treadmill area Cleaning e Daily Keep the treadmill and display free of dust and debris Use a damp sponge to wipe the exteriors and walking belt do not soak surfaces Dry all surfaces thoroughly Use a mild glass cleaner to clean display and keypad areas Do not spray cleaner directly onto the treadmill Spray cleaner onto a clean cloth WARN I N G DRY MOP THE DECK UNDER THE BELT ONLY DO NOT ADD ANY LUBRICANTS ADDING LUBRICANTS CAN RUIN THE PROPRIETARY FRICTION CONTROL SURFACE DO NOT USE DETERGENTS OR CLEANING AGENTS ON ANY PART OF THE DECK DO NOT LET LIQUID ENTER THE TREADMILL OR DISPLAY e Weekly Elevate the treadmill to maximum incline and vacuum the floor under it to prevent excess dust and dirt from interfering with operation Treadmill Interior Depending upon the treadmill environment dust and or lint can accumulate under the hood Periodic internal
40. ve the option to repair or replace any exercise product which requires service 2 Nautilus will replace any equipment frame that is structurally defective with a new frame or replace the unit with a unit of equal value Nautilus is not responsible for labor charges in replacing defective frames 3 Nautilus is not responsible for dealer labor charges for the component changeovers completed after the labor related warranty period stated herein 4 If you elect to repair an exercise product or part your self using the services of someone other than an authorized Nautilus Fitness Dealer or Service Technician or use a replacement part not supplied by Nautilus Nautilus shall not be liable for any cost damage failure or loss caused by the use of such unauthorized service or parts CONTACTING NAUTILUS Important Phone Numbers If you need assistance please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below OFFICES IN THE UNITED STATES CORPORATE HEADQUARTERS Nautilus 1886 Prairie Way Louisville CO 80027 Phone 800 864 1270 Fax 800 898 9410 E mail customerservice nautilus com INTERNATIONAL OFFICES For technical assistance and a list of distributors in your area please call or fax one of the following numbers INTERNATIONAL CUSTOMER SERVICE NORTH AMERICA OFFICE Nautilus Health amp Fitness Group
41. will count up The timer will also count up if START is pressed without selecting a workout program This is a QUICK START Speed The treadmill speed is displayed in miles per hour or kilometers per hour in the lower right display The Pro Series T7 14 treadmill has a speed operation range of 0 5 mph to 12 mph 0 8 kph to 19 2 kph Heart Rate Current heart rate is displayed in beats per minute in the upper left display Distance Provides a cumulative total of the equivalent distance in miles or kilometers if your display is set to metric units you have traveled in the upper right display shared with Calories Calories Provides a current total of the number of Calories burned during a workout in the upper right display shared with Distance Note this number is only an approximation as a user s caloric expenditure will vary significantly based on a persons age gender weight and metabolism Pace Displays the walking running pace in minutes per mile or minutes per kilometer This time displayed is the time it will take you to complete one mile or kilometer at your current rate Pace is shown in upper center display Time display for 4 seconds anytime speed is modified using the Speed Up and Down Keys For speeds less than 0 7 mph Pace is displayed in the format 000 where Pace is expressed in minutes only no seconds For speeds greater than or equal to 0 7 mph Pace is displayed in the format 00 00 where Pac
42. y moving the power switch located at the front of the treadmill to the ON position The unit will be in sleep mode all displays will be blank Pressing any key except STOP will cause the displays to light up and the treadmill to enter Standby Mode Unit will return to Sleep Mode after 30 minutes of inactivity Be sure to turn treadmill off when not in use Pressing the STOP Key while in Standby Mode brings unit to Sleep Mode but does not turn off power GETTING STARTED Understanding the Display and Controls The treadmill display is a computerized panel used to operate the treadmill and see all workout data and operational status You should familiarize yourself with the operation of the treadmill and location of all keys before beginning use NAUTILUS Treadmill Magnetic Safety Stop Cord IM PO RIANT The emergency stop cord should always be in use while on your treadmill The magnetically activated switch is located on bottom of the display console This magnetic key is an emergency shut off and will abruptly stop the walking belt should you fall down while using the treadmill Always be sure the cord is securely clipped onto an article of clothing Removing this magnetic key while not in use will prevent children or unwanted users from operating the treadmill Emergency Stop Key GETTING STARTED Guidelines For Getting On and Off the Treadmill Instruct each user in the following guidelines for getting on
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