Nautilus NE 1000 User's Manual
Contents
1. 1994 Offers information on howto set up a balanced fitness program of cardiovascular strength and flexibility training Burke Edmund Precision Heart Rate Training Champaign IL Human Kinetics Publishers 1998 Fine tune your workout intensity This book fully explains why and how to train with a heart rate monitor 16 WARRANTY 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 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 Residential Use 30 years on frame Parts are covered for 3 years Electronics are covered for 2 years Labor is covered for one year from date of original purchase Institutional Use NE 3000 only 15 years on frame Parts are covered for 2 years Electronics are covered for 2 years Labor is covered for one year from date of original purchase This warranty does not cover 1 Anycomponentonoriginalequipmentwhich carriesaseparateconsumerwarranty of the parts supplier 2 This warranty excludes wear items that need to be replaced due to normal wear and tear 3 The Nautilus institutional warranty is limited to light commercial settings such as hotels schools apartments or hospitals This product is not warranted for h2. fig 4 NE 3000 Computer Controls Y The NE 3000 features unique remote computer controls This allows you to control the operation of your machine without every having to y take your hands offthe handgrips The right hand controls have and buttons to allow you to input data and change resistance On the left hand controls you will find the ENTER and QUICK START buttons These buttons operate just the same as the buttons on the console face Simply use your thumb to press keys as desired Fig 4 a j gt Quick Start To utilize the Quick Start feature on the computer simply begin pedaling Press the QUICK START button and the computer will begin immediately The default setting for the Quick Start program is a manual program with a resistance level of three You can easily change the resistance level at any time by pushing the or keys gt Pre Programmed Workouts For added workout variety and challenge the 3000 computer has 6 workout courses each specifically designed to help your achieve maximum results from each workout Your machine also features two Custom Programs and a Fitness Test program to help you better track your fitness progress Each program has 20 levels of intensity to accommodate all fitness levels from first time exerciser to elite athlete 1 Select desired program by using the and keys The program hill profile will appear in the large dot matrix display The higher the hill the greater the pedaling
3. Rate Control Programs are designed to keep you exercising at exactly your target heart rate This is done by constantly monitoring your heart rate through either the touch sensors or optional transmitter belt and adjusting the resistance level up or down to maintain your target heart rate gt fig 6 1 To begin the Heart Rate Control Program select the Heart Rate Program from the program selection menu and press ENTER to confirm 2 You will now need to enter age and weight 3 Your target heart rate will then be displayed This number is 70 of your maximum heart rate Example 220 Age 40 180 180 beats per minute is the approximate maximum heart rate for someone 40 years of age 180 x 70 126 126 beats per minute is the target heart rate that the computer will keep you working at IMPORTANT The above numbers are general fitness guidelines You should consult your physician to establish your ideal target heart rate for your specific condition and fitness goals 4 To accept this target heart rate number press ENTER You can adjust this number using the and keys to select your desired target heart rate OPERATION gt Custom Programs NE 2000 3000 Your computer allows you to create and store your own programs you design 1 To create a Custom Program select Custom One or Custom Two from the Program Selection menu then press the RESET key Use the and keys to change the course profile Press ENTER to co
4. as punishment Don t look at exercise as something that has to be tackled because you are out of shape Think of exercise as an investment in your health your physical looks and your mental outlook As you run walk or lift weights concentrate on the positive energy being generated within your body and the renewed sense of life and wellness you feel The basics of any fitness program are planning and setting goals Goal setting and formulating a plan are the most clear ways of establishing a consistent program of exercise they are also a powerful form of direction and motivation Take some time to think about what will help you begin your exercise program Write these down in your daily planner or diary Goals provide a sense of purpose and incen tive that can drive you to your intended destination However for goals to be effective they need to be realistic Motivation will be strengthened only if it s possible to reach your objectives Consider this Your mind and body will respond better to exercise if you start with 20 minute sessions three times a week rather than an hour session four times per week Once the sessions become a routine aim for 30 minutes then increase from there The mostimportant thing in any exercise program is to do your best to keep progressing backslid ing as little as possible and getting back on the horse just as fast as possible if you fall off Try to anticipate lapses If a crazy workday looms get up early and sque
5. resistance Press the ENTER key to confirm your selection 2 Enter your weight by using the or keys and press ENTER to confirm 3 Enter your time using the or keys and press ENTER to confirm and begin your workout 4 The current workout segment will be displayed on the left LED column The course will scroll from right to left OPERATION OPERATING YOUR NE 3000 COMPUTER 5 Each program course profile has 50 individual segments The time you enter is equally divided by these 50 segments giving you your segment time Example A 25 minute workout would have a segment time of 30 seconds gt Results Mode At the completion of your workout the computer will go into a Results Mode This mode will scroll through your workout average watts calories per hour average heart rate average speed average rpm total calories time and distance gt fig 5 HEART RATE TRAINING gt Heart Rate Monitoring All Nautilus ellipticals are equipped with touch heart rate To usethe touch heart rate feature simply place both hands on the metal handgrip sensors making sure both your palms are in contact on the front side and your fingers are in contact on the opposite side Fig 5 The NE 2000 3000 computer will also receive and display your heart rate using an optional heart rate transmitter belt Adjust the belt to fit snuggly located just below your chest as shown Fig 6 gt Heart Rate Control Programs NE 2000 3000 The Heart
6. the scan button Average Speed gt Thisreadoutcontinuously updatesanddisplaysyouraveragespeedfortheworkout RPM gt The rpm feedback function keeps track of your pedal speed in revolutions per minute To change to the next function press the scan button Segment Time gt This is the remaining time in the course profile segment When the segment time is completed you will advance to the next segment of the workout Time gt Ifa workout time is entered the remaining time of your workout will be displayed Ifthere is no time entered the workout time will be displayed To change to the next function press the scan button Distance gt The distance feedback function approximates the miles you ve covered in your workout To change to the next function press the scan button Scan gt The scan function will continuously rotate through the above feedback functions OPERATION ADDITIONAL INFORMATION gt Moving your machine To move your machine carefully lift the back end of the unit and steer using the stabilizer tube Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation Fig 7 IMPORTANT Be careful when moving your machine as it is heavy and awkward If you do not feel comfortable moving the unit by yourself get help The transport wheels are designed for indoor use only and should not be used to move the unit over rough surfaces such as concrete or asphal
7. your fitness level improves you will slowly strive to increase your resistance gt English or Metric Selection When your computer is first powered up or when batteries have been replaced you will need to select Miles or Kilometer readouts To havethe computer display in English Miles pressthe ARROW key until the E is lit on the display Press ENTER QUICK START to confirm Select the M to display in Metric Kilometers gt Operation To begin you can simply press the ENTER QUICK START button and begin exercising You may also select a target goal of time or distance 1 To select a goal of distance press the top SCAN key To select a goal of time press the bottom SCAN key 2 Using the or ARROW keys enter your workout goal Example 35 00 Then begin your workout when your workout goal is reached the beeper will sound letting you know your workout is complete gt Computer Readouts Speed gt Current Speed at which you are pedaling displayed in MPH or KPH Distance gt Total distance for your current workout RPM gt Current pedal revolutions per minute Average Speed gt Your average pedaling speed in MPH or KPM Heart Rate gt Your current heart rate displayed as beats per minute Note Both hands must be on metal heart rate sensors for this feature to operate Calories gt Approximate calories burned for the current workout Odometer gt Total distance on the bike for the life of the machine displa
8. Si Nautilus NE 1000 2000 3000 ELLIPTICAL TRAINERS Owner Manual amp Fitness Handbook NE 1000 NE 2000 NE 3000 CONGRATULATIONS Thank you for making Nautilus a part of your exercise program For many yearsto come you will be able to rely on the quality of Nautilus craftsmanship and durability We have included some general fitness guidelines for your use and hope you will find the infor mation valuable in assisting you in your pursuit of a healthy lifestyle Your Nautilus elliptical trainer will enable you to customize and monitor your workouts to gt Increase your energy level gt Increase cardiovascular and aerobic fitness gt Increase lower body muscle strength gt Decrease your overall percentage of body fat Whether you are just getting started in an exercise program or are already physically fit Nautilus ellipticals are designed to be an efficient easy and enjoyable way to achieve an improved level of fitness You can exercise your way to a more fit and healthy body The on board digital computer enables you to accurately monitor your progress by tracking time distance speed calories per hour watts total calories RPMs and heart rate This Owner s Manual contains all the information you need to operate and enjoy your machine Please read the manual in its entirety before attempting to exercise Let s get started TABLE OF CONTENTS Operation amp Set UP ssassssssscssssssasssssasssiavssss
9. aging The guidelines also show where consistent resistance training helps maintain bone and muscle mass as we get older For women strength training along with the aerobic work may also protect against post menopausal bone loss and osteoporosis in their later years The guidelines recommend that two strength training sessions per week should be added to your workout schedule We recommend three sessions a week during the off season andtwosessionsaweek for maintenance during the in season The new ACSM guidelines recommend one set of eight to 12 repetitions of eight to 10 strength exercises of your major muscle groups per session as the minimum requirement A complete detailed strength training program will be outlined in a later section of this book If weights or other resistance training devices are not available add calisthenics to your program gt Cardiovascular Fitness The new statement published in 1991 repeats the four recommendations on duration intensity frequency and various modes of aerobic activity with slight changes The duration is now 20 to 60 minutes versus a minimum of 15 minutes in the past Intensity of exercise can be determined by two methods The first is the familiar use of target heart rate The guidelines state that you should aim to work at 60 to 85 percent of your maximum heart rate max HR 220 your age or 50 to 85 percent of your maximal oxygen capacity determined by doing a stress test on a bicycle ergome
10. an aerobic based program usually results in a maintenance of muscle mass While both approaches to weight loss are effective aerobic activity is found to be very effective because metabolism stays sustained for longer periods of time and energy Expenditure is greater with activities that use large muscle groups suchas walking cycling cross county skiing etc Follow these guidelines when engaging in a weight loss program that combines exercise and caloric restriction gt Ensure that you are consuming at least 1 200 calories per day in a balanced diet You need to con sume calories for everyday bodily healthy functions gt You should not exceed more than a 500 to 1 000 calories per day negative caloric balance combining both caloric restriction and exercise This will result in a gradual weight loss without a loss of lean body weight muscle You should not lose more than 2 pounds per week on a diet 11 GUIDELINES AAA AAA IDENTIFYING YOU BALANCED FITNESS GOALS gt Include an exercise program that provides as least 300 calories or more of activity per day This is best accomplished with exercise of low intensity and long duration Many pieces of home fitness equipmentgiveestimatesofcaloriesburnedwhileexercising Remembertheseareapproximatecalories burned exact amounts will depend on type of exercise your body size intensity and duration gt Add resistance training to your program to add muscle mass Muscle cells are more acti
11. arranty 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 In the event a product cannot be repaired Nautilus will apply a limited credit reimbursement toward another Nautilus exercise product of equal or greater value 4 Nautilus is not responsible for dealer labor charges for component changeovers completed after the labor related warranty period s stated herein 5 If you elect to repair an exercise product or part yourself using the services of someone other than an Authorized Nautilus Dealer 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 6 See your Authorized Nautilus Dealer for service or write to Technical Services Department Nautilus Health amp Fitness Group 1886 Prairie Way Louisville CO 80027 17 Nautilus The Nautilus Group 1886 Prairie Way Louisville Colorado 80027 1 888 471 0014 www nautilus com Rev A 92002
12. aviccanssesassccssssasasecassssstanssssasscsaessenavscscaseanssstveais 1 How to use your elliptical trainer sssrinin 1 How to use your NE 1000 computer sssscssennsssssunesssssennussssennsssssennnsssseenussssene 2 How to use your NE 2000 computer How to use your NE 3000 computer Heart R te Traicion cinto carioca csi 5 Introduction to heart rate monitoring semmnseeennmmnnsseseneenmmunenssennennnn 5 Using a chest strap transmitter sennnssssssssssonnnunssssssunnnnunsssssssssennnnsssssessenens 5 Maintenance citas atssssasssziscatbensascouseuesgndssnsaccossvesstnatucseasacasetedtenstecsdsscnedsssaascraasanabeassenesto 7 Moving yo rimachineia iistcietetiserssreesinunsesisesktentunissasserrernnensnensenerbnesmnasistsreunndupeer 7 Leveling your machine sisssssssascsscsoscsssscassssccosssossansciesossssosssssssconsasesasastecnsssssesissecesns 7 Gare and Maitena visas ias 7 Guidelines General Fitness and Exercise by Edmund Ri Burke Ph Dis risimisinrisitiia iris 8 Getting the most out of your home fitness program 8 The Stanford home exercise study esssassserssoeonnnssserssnsennnnnnsssenssonennnsssensen 8 Home fitness planning worksheet Muscular strength Cardiovascular strength Training eEG tisis inicie lianas 10 TABLE OF CONTENTS AA A 11 Exercise nd body comp sition ussssissississsiensssssssiesersnsssssstssiisnianntaosiscikenn 11 A Dalanced Workout sissssssssissssssessssssasss
13. cssoasssessssceisoossssiaas ceseossbsosscaescsbesaisniasseescosaes 12 WATMUP snsasasrsinnasi dida ida 12 Aerobic strength exercise unssssennnssssssesssnnmnnnssssessssennnnsssssssssennnnnsssssssusennnns 12 GOO COW isis 13 How to determine your maximum heart rate 2 13 Target heart rate training zones Beating the dropout odds Jump start your fitness program Summary of Surgeon General s Report on physical activity and health Make exercise a habita 15 lts never too late for FIENESS asvsirnisainianannaio eiii 16 Sugg st d reddi OS iio caidas 16 Warranty Information FITNESS SAFEGUARDS Failure to follow any of these safeguards may result in injury or serious health problems gt Do not place fingers or any other objects into moving parts of the exercise equipment gt Keep children and pets away from the machine A child s curiosity may result in injury gt Do not allow children to use the machine The machine is designed and intended for adults not children gt To avoid entanglement and possible injury do not expose hands or arms to the drive mechanism gt Do not dismount the machine until the pedals are at a complete STOP gt Warn bystanders to keep a safe distance Do not allow anyone to touch the machine while it is in operation FITNESS SAFEGUARDS Before starting any exercise program consult with your physician or health professional He or she can help establish the exercise frequency inte
14. e 12 GUIDELINES In addition to aerobic exercise the ACSM recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of twotimes per week Atleast one set of 8 to 12 repetitions to near fatigue should be completed during each session These recommendations are based on two factors gt Most people aren t likely to adhere to workout sessions that last more than 60 minutes The regimen outlined above can be completed in 30 minutes or less and when combined with 30 minutes of aerobic activity and flexibility gives you a balanced workout gt While more frequent and intense training is likely to build greater strength the difference is usually very small gt Cool Down Thecool downenablesyourbody scardiovascularsystemtograduallyreturntonormal preferably over a5 to 10 minute period Bringing your workout to an abrupt halt can cause light headness since blood will pool in your legs if you abruptly stop working Lower your exercise intensity gradually over a period of a few minutes When your heart rate has returned to below 110 beats per minute you can stop exercising on whatever piece of equipment you are on Always keep in mind that warm up and cool down are just as important as the activity phase Both can prevent many common injuries from occurring gt How To Determine Your Maximum Heart Rate The best way to determine your maximal heart rate is to calculate your targe
15. e flexible While not part of the ACSM guidelines flexibility is important for you to perform tasks that require reaching twisting and turning your body Hip flexibility for example is important to preventing lower back pain gt Exercise and Body Composition Body composition is an important component of health related fitness Good body composition results from aerobic activity strength training and proper diet Your everyday caloric balance will determine whether you will gain or lose weight from day to day Caloric balance refers to the difference between the calories you take in from food eaten and caloric expenditure or the amount of energy you put out in daily activities work or exercise Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than caloric expenditure It isa known physiological fact that one pound of fat is equal to 3500 calories of energy Thoughitis predictable that shifts in caloric balance will be accompanied by changes in body weight how your body loses weight varies on the various programs you may undertake to lose weight For example low calorie diets cause a substantial loss of water and lean body tissue such as muscle In contrast an exercise induced negative caloric balance results in a weight loss of primarily fat stores If you were to add a resistant training component to your program you may also see a slight increase in weight due to a gain in muscle mass while
16. ealth club use 4 Any damage failure or loss caused by accident misuse neglect abuse improper assembly improper maintenance or failure to follow instructions or warnings in Owner s Manual 5 Use of products in a manner or environment for which they were not designed Limitations The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein whether express 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 s liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus s election to the repayment of an 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 be performed by Nautilus or an authorized Nautilus Fitness Dealer The origi nal purchaser must provide proof of purchase Service calls and or transportation to and from the Authorized Nautilus Dealer is the responsibility of the purchaser 1 Nautilus will have the option to repair or replace any exercise product s which require w
17. ent of maximal heart rate for fewer than 20 minutes per day and without a well rounded resistance and flexibility program is inadequate for developing and maintaining fitness in healthy adults It is just that simple 10 GUIDELINES Keep in mind that the ACSM recommendations are guidelines forthe average person nota champion athlete training for the Olympic Games An appropriate warm up and cool down which would also include flexibility exercises is also recommended While many of you will need to train with more mileage and at a greater intensity to race competitively the important factor to remember for most people is that if they follow the ACSM guidelines of physical activity they will attain increased physical and health benefits at the lowest risk Below is a table outlining the guidelines Table 1 1 The ACSM guidelines if followed can result in permanent lifestyle changes for most individuals The good newsisthat with the right approach exercising at home can and should be pleasant You can combine strength training aerobic exercise and flexibility activities that you enjoy and gain valuable health benefits Strength Training Aerobic Exercise Stretching Frequency 2 to 3 times week 3to5times week 3 to 6 times week Intensity 8 12 reps 60 80 of max HR until fatigue Time 20 40 minutes 20 60 minutes 10 minutes Type 10 exercises any rhythmical 10 stretches activity gt Flexibility To be in total balance it is important to b
18. er several weeks of aerobic conditioning certain changes become apparent What was a barely attainable level of exercise before now becomes quite easy Whereas cycling or running at a certain pace or speed may have previously caused your heart rate to go up to 135 beats per minute that pace can now be achieved at a lower heart rate In short your heart is becoming stronger larger and more efficient and your body is able to do the same work with less stain Regardless of your maximum average heart rate or your target heart rate you should consult with your physician or with a sports medical expert to establish with precision the rates that are right for you your age and your medical and physical condition This is especially important if you are over the age of 35 been sedentary for several years overweight or have a history of heart disease in your family gt Beating The Dropout Odds Jump Start Your Fitness Program You already know you need to exercise And you re probably trying at least a little But let s get serious If you don t add regular exercise to your life you re missing out on a sure bet This is one area where medical research all points in the same direction Starting to exercise is comparable from a health benefit standpoint to quitting smoking says the recently released Surgeon s General Report on Physical Activity and Health gt To sum up the recent report gt Regularphysicalactivityofferssubstantialimprove
19. eze in a short ride on a stationary bicycle so that you ve achieved something even if it isn t your regular workout routine When ona business trip stay in a hotel that has an onsite workout facility Exercise is one of life s joys It energizes giving you a sense of well being and accomplishment and keeps you healthy and fit There is great pleasure in being able to set goals accept challenges and push yourself to a better lifestyle of health and fitness No matter what your reason for exercising to lose weight to get fit or to feel better motivating yourself to exercise on a regular basis requires changing your behavior gt Make Exercise A Habit The key toa successful fitness program is getting your body to do what your mind knows it should Here are six mental strategies to help keep you focused on your fitness goals 1 Clarify why you want to exercise If you want to gain strength is it to swim more laps or to tone up your body By understanding and detailing your goals you will be better able to stay motivated 2 Vary your workout To make your routine more enjoyable vary it once in a while Supplement your indoor cycling with outdoor cycling and strength training These activities make exercise more interesting and increase your fitness level by making you utilize different muscle groups 3 Focus on the positive Avoid looking at your exercise program as a way to fix something that s wrong with your body Instead focus on you
20. fety factor Who wants to run outdoors during a raging blizzard Or who wants to ride a bike on busy city streets during rush hour in the heat of summer It s much more comfortable to hop on your Nautilus fitness equipment and exercise in the comfort and security of your air conditioned room Privacy and cleanliness are also important Many feel intimidated in a gym especially if they are carrying around a few extra pounds At home you can exercise without feeling as if you are being rushed or that anyone is looking at you No more lying down on a sweaty bench or wondering if you ll catch athlete s foot in the shower Flexibility of time may be the biggest advantage Work schedules vary for many people who work flex shifts or have a family that has different schedules Parents with children soon discover that exercising at home turns out to be the only viable alternative if they want to stay fit But parents and busy workers may not be the only ones who benefit from exercising at home gt The Stanford Home Exercise Study Recently researchers at Stanford University School of Medicine conducted a year long study of over 350 individuals to examine the effectiveness and compliance of a group of supervised home exercisers versus a group of individuals who reported for a group session at the university The subject population included middleagedmenandwomenandincludedfitindividuals as wellasindividuals who were overweight and smoked Individuals in bot
21. g you your segment time Example A 25 minute workout would have a segment time of 30 seconds gt Results mode Atthe completion of your workout the computer will go into a results mode This mode will scroll through your workout average watts calories per hour average heart rate average speed average rpm total calories time and distance OPERATION A OA OPERATING YOUR NE 3000 COMPUTER gt Getting Started Your NE 3000 elliptical has an internal generator that provides electrical power to the computer display This means your never need batteries or have to plug in your machine simply pedal at 25 RPM or higher to activate the computer gt Using your NE 3000 Computer Foradded workout variety the on board computer features a selection of pre programmed workouts as well as a manual mode program The manual mode program can be easily accessed by pressing the QUICK START button All other workout programs require you to input data The computer also features multi feedback functions and easy to read LED displays to keep track of your workout performance and progress Fig 3 By taking a few moments to fully understand the computer operation and functions you will get more pleasure motivation and value from your workouts It s really very easy Accessing the Computer Workout Programs You have two options of accessing programs 1 Utilize the Quick Start feature or 2 Selecting one of the pre programmed workouts gt
22. h the high intensity three 40 minute sessions per week on the treadmill at a 73 to 88 percent of max heart rate and low intensity group five 30 minute sessions at 60 71 percent of max heart rate reported significantly greater adherence than those in the university group based program Many at the beginning of the study thought that the university based group would have a greater compliance rate than the home based group because of the camaraderie of the group and the instruction given by the instructors But the study found the opposite to be true The group program was just too inconvenient over the 12 month period for the subjects to justify the benefits But the good news was that all three groups showed fitness improvements With the individuals in the low intensity group achieving similar results as the high intensity group Good news for those of you just starting out in a moderate exercise program Perhaps most importantly research has also shown that it s never too late to start exercising and experiencing the benefits Studies conducted at Tufts University for instance show that even people in their 90 s can significantly increase their strength as a result of following a moderate strength training program Exercise is one of life s joys It energizes it gives you a sense of well being and accomplishment and it keeps you healthy and fit There is great pleasure in being able to set goals accept your own challenges and push yourself t
23. igned to allow you to exercise in both a forward and reverse pedaling motion This will work slightly different muscle groups as well as adding vari ety to your workouts The pedaling direction can be easily changed during your work out In the beginning the forward motion may feel more natural as it is more similar to arunning or jogging motion Again you will want to experiment slightly to determine what s right for your fitness program gt Resistance Adjustment You have full control over the levels of resistance you use in your workout Lower resis tance levels typically enables you to move ata faster pace placing increased demand on your cardiovascular system Higher resistance levels will typically deliver more of muscle endurance workout at the lower speeds But everyone is different Gradually experiment to find the beginning resistance that is comfortable for you OPERATION AE EEE OPERATING YOUR NE 1000 COMPUTER Your Nautilus NE 1000 computer allows for a great amount of workout variety and options while being a simple easy to operate design The 1000 computer requires 4 AA batteries for operation The resistance of the 1000 is controlled by the Tension Knob located on the Console Mast just below the computer You have 16 levels of resistance To increase resistance turn the Tension Knob clockwise Turning the Knob counterclockwise will decrease resistance Begin slowly with a resistance level you are comfortable with As
24. ly planner just as you would any other appointment Keep the appointment you ll be glad you did gt Use affirmations Affirmations will help you program your subconscious to accept new beliefs They should be positive statements lam living a healthier lifestyle by exercising several times per week at home Repeat your affirmations several times per week gt Home Fitness Planning Worksheet Target date to begin exercise program Times of day can exercise Time 1 Time 2 Time 3 Days of the week that are good for me to workout Day 1 Day 2 Day 3 Activities would like to experiment with Activity 1 Activity 2 Activity 3 Exercise goals wish to accomplish Goal 1 Goal 2 Goal 3 GUIDELINES AS A STEPS TO GETTING STARTED gt Muscular Strength The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older The rationale forthe addition of strength training to the guidelines is a result of a ten year follow up study on master runners along with other studies Those who continued to train aerobically without upper body exercise maintained their body s oxygen transporting capacity overthe years but lost about 4 5 pounds of lean body mass thosewho included strength training in their program maintained theirlean body mass along with their aerobic capacity after 10 years of
25. mentsinhealthandwell beingforthemajorityofAmericans gt Ifyou exercise regularly the reports show you ll reduce your risk of heart attack cancer diabetes high blood pressure osteoporosis and even the common cold gt Regular exercise regardless of theintensity can help youcontrol stress sleep problems and depression But even with all this evidence 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 14 GUIDELINES Soifthe Surgeon General s findings are not convincing evidence enough to keep most us exercising ona consistent basis what is Scientists are finding that the process of beginning increasing and ultimately sticking to an exercise program is a combination of two elements finding the right incentives and building a habit And as we will see these two motivational factors are connected but distinct Focusing on the positive is one of the best incentives to exercise Avoid looking at exercise as a way to fix something that s wrong with your body Instead focus on your successes Pat yourself on the back each time you ve made it though a workout Thrive on the energy that exercising gives you Reward yourself with a dinner out after you have reached a certain weight loss goal or buy yourself a new workout outfit With these rewards you ll go back for more and your body will show results Don t view exercise
26. nfirm each segment level 2 After a Custom Program has been created you can simply select this program from the main program menu as you would any other program To alter a Custom Program simply repeat step 1 DESCRIPTIONS OF READOUTS NE 2000 3000 gt Features and Readouts of the NE 2000 3000 Computers The computer keeps track of a variety of feedback functions When a particular FUNCTION LED is on that function readout will appear in the corresponding window gt Readout Definitions Watts gt The watts feedback function keeps track ofthe approximate power required to pedal the machine To change to the next function press the scan button Calories gt The calories feedback function displays the approximate number of calories burned during your workout To change to the next function press the scan button Mets gt This is measurement of oxygen consumption Mets is typically used in rehabilitation and physical therapy environments Heart rate gt If you are using a chest strap transmitter or touch sensors the heart rate feedback function continuously displays your working heart rate in beats per minute Level gt Displays the current level of resistance or program level Ifthe heart rate is being used the level will display for 3 seconds when changed and then return to the heart rate display Speed gt The speed feedback function keeps track of your approximate mile or km per hour rate To change to the next function press
27. ng in this zone helps you build aerobic endurance and constructs a base upon which you can progressively add more demanding workouts as your cardiovascular fitness increases A higher level of training can help increase both your speed and tolerance for the buildup of lactic acid the primary waste product of anaerobic metabolism in your muscles This type of workout from 85 to 100 of maximum heart rate usually consists of short hard sprints or repeated hill running and is referred to as anaerobic training 13 GUIDELINES AA TABLE 1 EXERCISE GUIDELINES Varied training in all three of these zones will add to increased levels of fitness and improved performance and add more energy to your life Most training programs use a combination of train ing intensities to increase performance capacity according to J T Kearney Ph D Senior Exercise Physiologist at the U S Olympic Training Center in Colorado Springs Kearney suggests that it is important for individuals to monitor intensity There are many different ways to monitor training but monitoringheartrateresponseisthesimplest mostconvenientandleastexpensivephysiologicalmeth od for monitoring training Kearney says gt Predicted Target Heart Rate Zones for Different Ages Age Maximum Predicted Aerobic Target Heart Rate Zone 60 85 20 200 120 170 25 195 117 166 30 190 114 162 35 185 111 157 40 180 108 153 45 175 105 149 50 170 102 145 55 165 99 140 60 160 96 136 Aft
28. nsity target heart rate zone and time appropriate for your particular age and condition If you have any pain or tightness in your chest an irregular heartbeat shortness of breath feel faint or have any discomfort while you exercise STOP Consult your physician before continuing OPERATION A A AAA HOW TO USE YOUR NAUTILUS ELLIPTICAL TRAINER gt Getting Started To get on your elliptical trainer begin by having either the right or left foot pedal whichever you plan on stepping up on in its lowest position or six o clock This will prevent the foot pedal from moving while you are entering the machine Step up with either foot on to that foot pedal Grasp the horseshoe handlebar with both hands before stepping up with your other foot To exit the machine make sure that the foot pedals are completely stopped and perform the above process in reverse gt Upper Body Exercise Your elliptical trainer enables you to use the machine with or without the upper body exercise arms Using the moving upper body arms incorporates major muscle groups and can allow you to workout at a higher resistance level or for a longer period of time To begin your workout you may want to only use your lower body keeping your hands on the horseshoe Then as your legs become fatigued move your hands to the upper body arm position You will wantto experiment some tofind out what s right foryou gt Forward and Reverse Motion Your elliptical trainer is des
29. o a better life of health and fitness Once you have made the commitment to get started ina home fitness program here are some suggestions that you may want consider to help you GUIDELINES gt Get off on the right foot and stay motivated Realize that any new habit is difficult to establish at first but it can be done Follow these steps and you ll be on your way to establishing and using your home fitness center for improved health and fitness Enjoy the journey gt Get a physical exam If you have been inactive for several years or new to an exercise program be sure to consult with your family physician Especially ifyou re over 35 have health problems or have a history of heart disease in your family gt Begin planning for your home fitness center Set aside a portion 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 or like to look outside while exercising make sure these things are accessible Do not force yourself to exercise in a part of the house that isn t comfortable you will not feel motivated to exercise gt Do you need a companion If you prefer to exercise with someone find a friend to train with who lives nearby Encouraging your spouse or children to exercise with you is an excellent way to stay motivated and promote family unity gt Make fitness a part of your daily lifestyle Include it in your dai
30. puter by entering specific data as explained below gt Quick Start To utilize the Quick Start feature on the computer simply begin pedaling Press the Enter Quick Start button and the computer will begin immediately The default setting for the Quick Start program is a manual program with a resistance level of three You can easily change the resistance level at any time by pushing the or keys gt Pre Programmed Workouts For added workout variety and challenge the 2000 computer has 6 workout courses each specifically designed to help your achieve maximum results from each workout Your bike offers 20 levels of intensity to accommodate all fitness levels from first time exer ciser to elite athlete 1 Select programs P1 through P6 using the and keys The program hill profile will appear in the large dot matrix display The higher the hill the greater the pedaling resistance Press the ENTER QUICK START key to confirm your selection The NE 2000 computer also has 2 custom programs see page 6 for instructions 2 Enter your weight by using the or keys and press ENTER QUICK START to confirm 3 Enter your time using the or keys and press ENTER QUICK START to confirm 4 The current workout segment will be displayed on the left LED column The course will scroll from right to left 5 Each program course profile has 50 individual segments The time you enter is equally divided by these 50 segments givin
31. r successes Congratulate yourself after each workout Thrive on the energy that exercising gives you 15 GUIDELINES 4 Develop a constructive attitude Do not focus on what you are giving up to exercise on a regular basis but on what new options you ll have after you become fit 5 Engage your body and mind Connect on a deeper level you ll be more likely to stay with your routine If your exercise time on a stationary bike is your 30 minutes away from work or a time for reflection you re much more likely to stick with it Individuals claim to experience anincreased sense of creativityand an enhanced thought process dueto a regular exercise program 6 Consider many of the physiological benefits If a strong and fit body isn t enough to keep you motivated consider some of the hidden benefits of exercise lower blood pressure stronger heart more efficient pulmonary system lower risk of osteoporosis and stress reduction gt It s Never Too Late for Fitness Most of us have very busy schedules and to keep our fitness level intact we have to be extremely efficient These three words efficiency of effort form the core of creating your own home fitness center Efficiency of effort means producing maximum gains with minimal time spent this is the goal of most of us when designing our home fitness program The bottom line is you must be creative and innovative to get the best results With this book and your own creativity a great workou
32. s for exercise and allows your oxygen supply to ready itself for what s to come Studies show that muscles perform best when they re warmer than normal body temperatures Warm up exercises include cycling walking skiing slowly until you begin to break a light sweat This normally takes about 5 to 10 minutes If using a heart rate monitor raise your heart rate to about 110 to 120 beats per minute during your warm up Stretching before and after exercise also serves many purposes By promoting flexibility it decreases the risk of injury and soreness It also enhances physical performance by allowing you to maintain a comfortable position on the bicycle longer Take a few minutes to stretch your legs shoulders and lower back before you get on your home equipment gt Aerobic Strength Exercise Vigorous aerobic exercise is the core of your workout program The intensity of your exercise must be strenuous enough to raise your heart rate into your target zone This is usually between 60 and 90 of your maximum heart rate Cycling or any exercise done in this range is usually called aerobic exercise It means your body your heart and the various exercising muscles are working at a level at which oxygen can be utilized Exercising with a heart rate monitor allows you to constantly receive visible feedback and on some models audible feedback as to what your heart rate is while exercising and allows you to stay within your selected target heart rate zon
33. t gt Leveling your elliptical trainer Yourmachnecanbeleveledtocompensateforuneven surfaces To level the machine raise or lower the two leveling bolts located on the underside of the rear stabilizer by screwing them in or out as needed Fig 7 gt Maintenance Your Nautilus elliptical requires very little routine maintenance To ensure your machine s performance for many years to come it is important to keep your machine clean of dirt and sweat Use a damp cloth to wipe your machine and computer free of sweat IMPORTANT To avoid damaging the finish on your machine and computer never use a petroleum based solvent when cleaning Avoid getting excessive moisture on the computer Never store your machine outside or in a uncovered area GUIDELINES y AA NAUTILUS EXERCISE EQUIPMENT MANUAL Edmund R Burke Ph D gt Getting the Most Out of Your Home Fitness Program The three main reasons for the increased popularity of home fitness gyms and exercise are conve nience convenience and convenience For any fitness program to be successful it must be done ona regular sustained basis With equipment in your home you can roll out of bed put on a pair of sweats and start working out while the coffee is brewing For many home workouts are easier to fit into their hectic schedules No getting in the car and having to go to the health club No standing in line to use the stair climber Then there is the comfort and sa
34. t heart rate zones Simply record your heart rate several times when you are putting out a maximal effort such as when you are going all out on a stationary bicycle or during a hard session of stair climbing The easiest option is to estimate your maximum heart rate based on a formula which has been well established for reliability take the number 220 and subtract your age For example a 45 year old would have an estimated maximum heart rate of 175 220 45 175 The target heart rate zone for aerobic training would be 105 to 149 beats per minute 60 to 80 percent of the maximum gt Target Heart Rate Training Zones There are three primary heart rate training zones The first is often referred to as the fat burning zone because the intensity is moderate enough to require your body to primarily use fat as the fuel source for the exercise You should exercise at 50 to 65 of your maximal heart rate to achieve this level of intensity While you workout in this and the other zones your heart rate should fall somewhere between these two figures People just starting out on an exercise program or who want to lose weight should concentrate on maintaining their heart rate in this zone for 20 to 30 minutes per day 3 to 5 days per week The second zone discussed above is known as the aerobic exercise zone or is shown on many charts as the target heart rate zone In this zone you should exercise at 60 to 85 of your maximal heart rate Traini
35. t is only a few moments away a different grip on the multi gym a varied stepping rhythm on the stepper anew intensity on the stationary wind load simulator or amore rapid stroke rate on the rower By varying your workouts you ll create maximum gains in the shortest time frames As you will see your home fitness equipment will allow you to reach your fitness goals and prepare properly for a healthier lifestyle Anyone who is serious about fitness or for that matter just improving their overall fitness should have a few basic pieces of home fitness equipment It makes no difference if you are a competitive cyclist or triathlete an executive or someone trying to tone their muscles the home fitness center is the most efficient way to help you reach your physical potential EdmundR Burke Ph D isauthorofthe Complete Home Fitness Handbook published by Human Kinetics Publishers It can be found at major book stores or you can order it by calling 1 800 747 4457 He also serves as Director of the Exercise Science Program at the University of Colorado at Colorado Springs gt Suggested Readings Burke Edmund Complete Home Fitness Handbook Champaign IL Human Kinetics Publishers 1996 Bookillustrates howto setup a home gym purchase equipment and gives workout programs for various pieces of home fitness equipment Anderson Bob Pearl Bill and Burke Ed Getting in Shape Workout Programs for Men amp Women Bolinas CA Shelter Publications
36. ter or treadmill at a medical facility Duration is dependent upon the intensity of the activity for those who like to work at a lower intensity they should work out longer Low to moderate intensity cycling stepping walking or cross country skiing is best for most adults because higher intensity workouts can lead to increased risk of injury and it is easier to adhere to the exercise routine Beginners can achieve a significant training effect from low intensity workouts If you re already fit and want to improve gradually increase your intensity The type of activity once again should include anything that uses large muscle groups and is rhyth mical and aerobic in nature such as cycling or running Other activities could include stair climbing cross country skiing walking etc These activities need to be carried out three to five days per week gt Training Effect Duration intensity and frequency of training stimulate the aerobic training effect Any training done below the ACSM guidelines will not be sufficient enough to give you the aerobic training effect If you are exercising more than the recommendations it will not significantly increase the aerobic training effect though athletes training for competition need to exercise more to be competitive It isimportant to remember not to over do it your body needs adequate recovery from a hard workout In general endurance training for fewer than two days per week at less than 60 perc
37. ve than fat cells and will help you burn more calories per day gt Include use of behavior modification techniques to identify and eliminate bad diet and eating habits You should strive to burn between 300 to 500 calories per exercise session and 1000 to 2000 calories per week in exercise Remember that sustained aerobic activities that use large muscle group will cause the greatest energy expenditure If overweight or obese you may want to keep the intensity even lower than 60 percent of maximum heart rate to keep the risk of orthopedic injuries ata minimum Nonweight bearing activities such as stationary cycling may be considered for this group or for those who suffer from orthopedic or arthritis problems gt A Balanced Workout All of your balanced home workouts should include three parts gt Warm up gt The main aerobic and or strength routine gt Cool down Together exerciseandrecoverycomprisefitnessconditioning denyeitherandyouinviteinjuryand minimize benefits Our bodies and minds become stronger and more efficient in response to their use and exercise Overuse and overload will cause breakdown You don t want too much but just enough The secret is to know when you are pushing too much or too little Monitoring your heart rate tells you how much to exercise and when to rest gt Warm up A good warm up will help you perform better and will decrease the aches and pains most people experience The warm up prepares your muscle
38. yed in miles or km Note This feature is reset if batteries are removed Time gt Total duration of workout Average Speed Arrows gt An arrow will flash in the left side of the upper display window to indicate whether your current speed is above or below your average speed When the upper arrow is lit your current speed is higher than your average speed Scan gt Using the two SCAN keys to the right of the display you may either select a single readout be displayed constantly or you can automatically scroll through each of the readouts every few seconds A small circle will be lit up the right side of the display to let you know the Scan function is on OPERATION AAA AA OPERATING YOUR NE 2000 COMPUTER For added workout variety the on board computer features a selection of pre programmed workouts as well as a manual mode program The manual mode program can be easily accessed pressing the Enter Quick Start button All other workout programs require you to input data The computer also features multi feed back functions and easy to read LED displays to keep track of your workout performance and progress By taking afew moments to fully understand the computer operation and functions you will get more pleasure motivation and value from your workouts It s really very easy gt Accessing the Computer Workout Programs You have two options of accessing programs 1 Utilize the Quick Start feature or 2 Program the com
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