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Nautilus EV7.18 User's Manual

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1. TENETE IE ELA SNTILAWN SPEED INTERVALS l lt CG maurus PROGRAMMING YOUR WORKOUTS The Speed Intervals Program This is a great workout for runners wanting to increase their speed The Speed Intervals Program is an interval workout containing 8 alternating rest intervals with 7 work intervals An interval cycle consists of a work phase and a recovery phase You may scale the recovery intensity level and the work intensity level independently which will be saved for the remainder of the workout For example if you decrease the intensity level during a recovery phase then subsequent recovery phases will be the same intensity level However the intensity level in the work phase remains unchanged To change the intensity level of the work phase you must change the intensity level during an work phase The two phases are independent of each other in regard to intensity levels The relative intensity level is indicated on the profile and any changes to the intensity level will not change the look of the remaining profile To use the Speed Intervals Program 1 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to advance to the SPEED INTERVALS Program 2 Press the ENTER Key to confirm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during e
2. zZ gt e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter your Work Level using the UP DOWN LEVEL Keys This will be the more difficult interval of the program 5 Enter your Work Time using the UP DOWN LEVEL Keys This will determine how much time is spent in the more difficult Work Interval 6 Enter your Rest Level using the UP DOWN LEVEL Keys This will be the easier recovery interval of the program 7 Enter in your Rest Time using the UP DOWN LEVEL Keys This will determine how much time Is spent in the Recovery Interval 8 Enter the number of intervals you wish to perform using the UP DOWN LEVEL Keys Press the ENTER Key to confirm information and begin workout The intensity level may be changed at any time during the workout by pressing the UP and DOWN Keys as desired Any changes to the intensity level will be displayed in the current flashing column The new intensity level will continue throughout the rest of the workout until changed using the Level keys HEART RATE TRAINER lt CG maurus PROGRAMMING YOUR WORKOUTS Heart Rate Zone Trainer Program This is a great beginner heart rate program The Heart Rate Zone Trainer is a traditional constant heart rate program that allows you to exercise at a selected target heart rate by automa
3. intensity level will continue throughout the rest of the workout until changed using the Level keys My Stride coaching information will appear in the upper display window Listen for the audible signal beeping tone as this will indicate to you that a My Stride coaching update is being prompted PROGRAMMING YOUR WORKOUTS Speed Workout Program In this program you have complete control of your resistance level The intent Is to get you to vary the speed strides per minute rate of your workout Exercising at different speeds can condition the muscles and cardiovascular system in different ways Periodically training at higher speeds and lower resistance levels will also help to train your bodies fast twitch muscles The muscles fibers that are used for short higher intensity movements Great for tennis softball or basketball To use the Speed Workout Program 1 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to select the SPEED WORKOUT Program 2 Press the ENTER Key to confirm selection 3 Enter your weight using the UP and DOWN LEVEL Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter your desired intensity level using the UP DOWN LEVEL Keys and press ENTER to confirm value 5 Enter the desired workout time usi
4. 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 dont 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 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 a
5. are non replaceable On average a chest strap battery should last for approximately 1500 2000 hours of use Replacement belts can be purchased from an Authorized Nautilus Fitness Retailer SNTILAWN Contact Heart Rate EV7 18 model only Through the use of stainless steel sensors built into the elliptical s Upper Body Arms and using sophisticated software heart rate can be checked at any time during a workout As with the wireless telemetry chest belt the heart rate is shown on the display in the same manner The contact heart rate system s ability to detect a heart rate signal is influenced by several factors Movement of the hands while they are in contact with the sensors produces interference For this reason users should avoid moving their hands while Calluses and hand lotion act as an insulating layer to reduce the signal strength Also the EKG signal generated by some individuals is not strong enough to be detected by the sensors These individuals should opt for the telemetry method of heart rate monitoring Contact heart rate input signals are acquired only during contact between your hands and the stainless steel sensors on the handrails To use the contact heart rate feature place your hands around the handles so that your hands touch both the front and the back of the sensors fig 6 After the initial contact heart rate signal is detected the controller will enter a validation phase requiring a good heart beat s
6. 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 are the responsibility of the purchaser 1 Nautilus will have 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 associated with 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 If you need assistance please have both the serial number of your machine and the date of purchase available when vou contact the appropriate Nautilus office listed below 2 Z gt OFFICES IN THE UNITED STATES INTERNATIONAL CUSTOMER SERVICE e NORTH AMERICA OFFICE e INTERNATIONAL OFFICE Nautilus Inc Nautilus International S A Wo
7. detailed above are configured in an interval type workout however you may chose to have the steps gradually increase or remain constant depending on your fitness needs To use the Heart Rate Step Intervals Program 1 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to selectthe HEART RATE STEP INTERVALS Program 2 Press the ENTER Key to confirm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter your age using the UP DOWN LEVEL Keys Press the ENTER Key to confirm 5 Your Step 1 Target Heart Rate will now be displayed Press the UP DOWN LEVEL Keys to adjust as desired and press the ENTER key to confirm 6 Repeat this process for Heart Rate Steps 2 5 7 Enter your desired workout time using time using the UP DOWN LEVEL Keys Press the ENTER Key to confirm and begin workout dilS 11V4 LUVIH SNTILAWN MY STRIDE PROGRAMS l lt CG maurus PROGRAMMING YOUR WORKOUTS The Nautilus My Stride Programs The Nautilus My Stride Programs are highly interactive cross training type programs that are designed to coach you through an entire workout program My Stride Programs allow you to take full advantage of all the wor
8. 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 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 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 elliptical trainer for a scheduled moderate level workout for 20 30 minutes on Mo
9. 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 consuming at least 1 200 Calories per day total A total weight loss of no more than 2 pounds 1 kg 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 SAINITAGINS SSANLI SNTILAWN OD INIA TIES FITNESS GUIDELINES lt EXERCISE amp FITNESS GUIDELINES group source or processed foods can be unhealthy in the long run and should be 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 an
10. rate is displayed in beats per minute Percentage of Maximum Heart Rate Model EV7 18 Only An approximation of maximum heart rate is calculated by subtracting the user s age from 220 Percentage of maximum heart rate will only be displayed during Heart Rate Control Programs or when a program has been selected through the My Nautilus Menu since these are the only times the user s age Is known An Example of Calculating Maximum Heart Rate Isene 220 40 180 180 x 75 135 180 beats per minute would be the 135 Beats per minute would be 40 years aae approximate maximum heart rate for a the heart rate of a 40 year old user 3 40 year old user exercising at 75 of their max See the Heart Training Programs for more information Distance Provides a cumulative total of the equivalent distance in miles or kilometers if your console is setto metric units you have traveled Calories This readout is your cumulative calories burned for the current workout Note this is only an approximation Your actual calories burned varies based on your age weight gender and metabolism Calories Hour Provides the rate at which calories are burned per hour based on the current intensity level stride rate and user weight DISPLAY amp READOUT Stride Rate Displays the number of strides per minute A stride is equal to 1 2 revolution of the crank or 2 strides per revolution My Stride Model EV7 18 Only Dis
11. to scroll through the My Nautilus profiles until the desired name is displayed and press the ENTER key to confirm 2 Use the UP DOWN LEVEL Keys to select NEW WORKOUT and press ENTER to confirm selection 3 Use the LEVEL UP DOWN Keys to select a default or previously entered custom program CUSTOM ONE CUSTOM TWO or CUSTOM THREE Press ENTER to edit a program 4 The first segment of the program will flash on the left side of the dot matrix Enter in your desired resistance level for this first segment using the LEVEL UP DOWN keys and press ENTER to confirm 5 Repeat this step for all 30 segments of the program 6 Custom Program Setup is now complete This program may now be selected from the program menu when selecting programs through the My Nautilus menu 7 To change any or all Custom Program segments repeat steps 1 through 5 Selecting a Custom Program 1 Press the MY NAUTILUS key while in Standby Mode to scroll through the My Nautilus profiles until the desired name is displayed Press the ENTER key to confirm 2 Use the LEVEL UP DOWN Keys to select NEW WORKOUT and press ENTER to confirm selection 3 Use the LEVEL UP DOWN Keys to select CUSTOM ONE CUSTOM TWO or CUSTOM THREE Press START Key to confirm desired program 4 You will be prompted to enter in a workout time Enter your desired workout time using the LEVEL UP DOWN Keys and press the ENTER Key to confirm and begin workout The dot m
12. Average Fair Low 20 29 51 4 51 3 46 8 46 7 42 5 42 4 39 5 39 4 or less 44 2 44 1 38 1 38 0 35 2 35 1 32 3 32 2 or less 30 39 50 4 50 3 44 6 44 5 41 0 40 9 37 4 37 3 or less 41 0 40 9 36 7 36 6 33 8 33 7 30 5 30 4 or less Lippincott Williams amp Wilkins Philadelphia PA 2000 p 77 displayed in METs and VO2 max The results are compared to normative values of the same age and gender see below then given a fitness rating of Low Fair Average Good or High 40 49 50 59 60 48 2 45 3 42 5 48 1 41 8 45 2 38 5 42 4 35 3 41 7 38 1 38 4 35 2 35 2 31 8 38 0 35 1 35 1 32 3 31 7 28 7 35 0 or less 32 2 or less 28 6 or less 39 5 35 2 35 2 39 4 33 8 35 1 30 9 35 1 29 4 33 7 30 9 30 8 28 2 29 3 25 8 30 8 28 3 28 1 25 5 25 7 23 8 28 2 or less 25 4 or less 23 7 or less Source The American College of Sports Medicine Guidelines for Exercise Testing and Prescription 6th Edition CREATING CUSTOM WORKOUTS Custom Workouts These programs allow you to create and store your own custom course profiles The Custom Program Menu can only be accessed through the My Nautilus menu Each My Nautilus member can create and store three custom programs Creating a Custom Program 1 Press the MY NAUTILUS key while Standby Mode
13. CHANGING THE GAME IN HEALTH AND FITNESS NAUTILUS Model EV7 16 amp EV7 18 2 gt r 7 Pro Series ae Trainer Owner s Manual Model EV7 16 Model EV7 18 ONAUTILUS PRO SERIES INTRODUCTION Thank you for purchasing your Nautilus Pro Series Elliptical Trainer 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 T road to accomplishing all of your fitness goals z Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus Pro Series Elliptical Trainer Doing so will help to ensure you get the most use out of your machine and enjoy safe and productive workouts in the many miles ahead x Nautilus 2 16400 SE Nautilus Drive Vancouver Washington 98683 USA 800 NAUTILUS nautilus com Model EV7 16 Model EV7 18 TABLE OF CONTENTS Safety Instructions 1 Calorie Burner Program 13 Nautilus Fit Test Program 23 General Guidelines For Speed Intervals Program 14 Custom Workouts 27 See ORA 2 Custom Intervals Program 15 Results Mode Workout Summary 27 Installation and Placement 2 l ni Heart Rate Controlled Program Menu Exercise amp Fitness Guidelines 28 Getting Started 3 l l Heart Rate Zone Trainer Program gt gt 16 Your New Home Fitness Program gt gt 29 Using the
14. Controls 4 a rr al omponents of Fitness Understand Display Heart Rate Intervals Program 17 and Readout Information 6 Heart Rate Hill Intervals Program gt gt 18 Nutrition 33 Heart Rate Monitoring 8 Heart Rate Step Intervals Program gt 19 Determining Workout Intensity 34 My Nautilus 10 Advanced Program Menu Suggested Reading 37 Basic Program Menu Nautilus My Stride Programs 20 Management Menu 38 Quick Start Program 12 Speed Workout Program 21 Maintenance amp Cleaning 39 Manual Program 12 Calorie Goal Program 21 Warranty Information 40 Fat Burner Program 13 Random Play Program 22 Contacting Nautilus 41 SAFETY INSTRUCTIONS IMPORTANT SAFETY INSTRUCTIONS e gt m The following definition applies to the word Warning found throughout this manual 7 Indicates a potentially hazardous situation which if not avoided could WARNING result in death or serious injury a PRIOR TO USING THIS EQUIPMENT OBSERVE THE FOLLOWING WARNINGS 5 lil 1 Read and understand the complete Owner s Manual 2 Read and understand all Warnings on this machine 3 Keep children away from this machine and or supervise them closely if they are near the machine or present during its operation This machine Is not suitable as a children s toy There is a natural tendency for children to want to play on exercise equipment and parents and others in charge of children should be aware of their respective responsibilitie
15. LLOW THE SAME GUIDELINES General Guidelines For Safe Operation 1 Obtain a complete physical examination from your medical doctor and enlist a health fitness professional s aid in developing an exercise program suitable for your current health status 2 When working out for the first time use the MANUAL exercise program at lower levels of resistance until you feel comfortable and capable of higher workloads 3 The intensity and duration of your exercise program should always be subject to how you feel Never permit peer pressure to override your personal judgment while exercising 4 Overweight or severely unconditioned individuals should be particularly cautious when using the machine for the first time Even though such individuals may not have histories of serious physical problems they may perceive the exercise to be far less intense than it really is resulting in the possibility of overexertion or injury 5 Although all equipment manufactured by Nautilus has been thoroughly inspected by the manufacturing facility prior to shipment proper installation and regular maintenance are required to ensure safety Installation and Placement Your Nautilus elliptical trainer should be located on a flat surface allowing room to safely enter and exit the machine The foot pedals of the machine while in use will extend rearward past the foot print of the machine Take this into account before placing machine The machine rests upon
16. S HEART RATE NAUTILUS The Telemetry e g Polare belt WARNING Pacemaker users should not use the telemetry transmitter without first consulting with their doctor HEART RATE MONITORING Heart rate monitoring helps you monitor your level of exertion by displaying your heart rate during exercise There are two methods of monitoring heart rate on the Pro Series ellipticals e Telemetry e g Polar belt The wireless heart rate chest belt supplied with your elliptical 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 heart rate control mode See Programming Instructions for more information e Contact heart rate EV7 18 Model Only Sensors on the handgrip detect heart rate and display it on the console 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 inthe machine Two electrodes on the underside of the chest belt sense the heart rate signal and send it to the receiver On the EV7 18 the heart symbol on the display flashes to indicate that the display is receiving a valid signal On the EV7 16 the far right decimal point in the Heart Rate Display flashes to indicate that the displa
17. WORKOUTS The Fat Burner Program The Fat Burner Program Is a 60 interval workout designed with moderate changes in intensity level designed to stimulate fat store assimilation for users on a weight control program The profile in the center display indicates relative intensity Any changes to the intensity level will not change the look of the remaining profile however the new intensity level will continue throughout the rest of the workout To use the Fat Burner Program 1 Press the PROGRAM Key to enter program selection menu Use the UP LEVEL Key to advance to the FAT BURNER Program 2 Press the ENTER Key to confirm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter the desired intensity level using the UP DOWN Keys and press ENTER to confirm value 5 Enter the desired workout time and press the ENTER Key to confirm and begin workout The intensity level may be changed at any time during the workout by pressing the UP and DOWN LEVEL Keys as desired Any changes to the intensity level will be displayed in the current flashing column The new intensity level will continue throughout the rest of the workout until changed using the Level keys The Calorie Burner Program The Calorie Burner Program is a 60 in
18. Work Heart Rate will be displayed This value will be 80 of your predicted maximum heart rate 220 Age X 80 Press the ENTER Key to accept this target or adjust higher or lower using the UP DOWN LEVEL Keys Adefault Rest Heart Rate will be displayed This value will be 65 of your predicted maximum heart rate 220 Age X 65 Press the ENTER Key to accept this target or adjust higher or lower using the UP DOWN LEVEL Keys Enter your total workout time using the UP DOWN LEVEL Keys Press the ENTER Key to begin your workout PROGRAMMING YOUR WORKOUTS Heart Rate Step Intervals Program This is a simple five step heart rate control program that allows you to preset five heart rate levels During the workout the total workout time selected will be divided equally by the five heart rate steps segments For example if you select a workout time of 50 00 then each of the step segments would be 10 00 in length This program gives you greater freedom to determine the level of intensity up or down for each step The default values for each step Is detailed below Step 1 80 of Maximum Heart Rate Step 2 72 of Maximum Heart Rate Step 3 85 of Maximum Heart Rate Step 4 72 of Maximum Heart Rate Step 5 85 of Maximum Heart Rate Like with any of the Nautilus heart rate control programs you have complete freedom to change any of the defaulted heart rate targets at any point The five steps
19. 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 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 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 osteoporosis 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 many people do not exercise regularly For example 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 wont happen overnight it is important t
20. ach minute of exercise and the total number of calories burned during the exercise session 4 Enter your Work Level using the UP DOWN LEVEL Keys This will be the more difficult interval of the program 5 Enter your Rest Level using the UP DOWN LEVEL Keys This will be the easier recovery interval of the program 6 Enter your desired workout time using the UP DOWN LEVEL Keys and press the ENTER Key to confirm and begin workout The intensity level may be changed at any time during the workout by pressing the UP and DOWN LEVEL Keys as desired Any changes to the intensity level will be displayed in the current flashing column The new intensity level will continue throughout the rest of the workout until changed using the Level keys PROGRAMMING YOUR WORKOUTS Custom Intervals Program To use the Custom Intervals Program SP Similar to the Speed Intervals Programs but with 1 Press the PROGRAM Key to enter the program a a greater degree of customization to allow you to selection menu Use the UP DOWN LEVEL Keys to create the perfect interval program for your fitness advance to the CUSTOM INTERVALS Program needs With the Custom Interval Program you have gt Pp the ENTER Kev t P eni m the ability to adjust your Work and Rest level and CESSARE ROTTE RARI SRO duration as well as being able to determine the 3 Enter your weight using the UP DOWN LEVEL Keys 2 number of intervals you wish to perform and press ENTER to confirm
21. and hold the ENTER key for 3 seconds The words CHANGE NAME and NO will appear in the display 3 If your name is displayed correctly press the ENTER Key to confirm 4 You may now update your weight and or age using the LEVEL UP DOWN keys or the numeric keypad and pressing ENTER confirm 5 Your My Nautilus profile has been updated Erasing your My Nautilus Profile and Workout History 1 Press the MY NAUTILUS key during Standby Mode to scroll through the My Nautilus profiles until your name is displayed 2 Press and hold the LEVEL UP and DOWN keys simultaneously The words ERASE USER and YES will appear on the display 3 Pressing LEVEL UP DOWN will toggle the selection from YES to NO To erase a user profile and all stored data select YES and press ENTER to confirm Note this permanently erases all workout history and custom programs for this profile QUICK START l lt CG maurus PROGRAMMING YOUR WORKOUTS The Quick Start Program Provides an immediate start without having to enter any user information This program uses the standard default settings to calculate calories burned during a workout session To use the Quick Start Program 1 Press the START Key 2 The intensity level may be changed at any time during the workout by pressing the LEVEL UP Key to increase the resistance or the LEVEL DOWN Key to decrease the resistance Any changes to the intensity lev
22. art rate is higher than that person s true maximal workload These two heart rates should then be heart rate then his her estimated V02 max will be an compared If a difference of more than five beats per OVerestimation of the correct or actual value minute between the two Is found the person should FIT TEST PROGRAM l lt OJ naumus TEST YOUR FITNESS LEVEL The final assumption addresses the issue of mechanical efficiency Oxygen uptake at any given work rate can vary by approximately 15 between different individuals Therefore individuals vary in the amount of oxygen they require to perform a certain exercise workload Some individuals are more efficient at performing a given task than others As a result the average oxygen consumption associated with a given workload may vary significantly from one person to another Thus VO2 max predicted by sub maximal exercise tests tends to be overestimated for those who are mechanically efficient and underestimated for those who are inefficient The point to remember is that sub maximal exercise testing though not as precise as maximal exercise testing Is not without advantages For example the results of such testing can provide a fairly accurate reflection of an individuals fitness status without the cost risk effort on the part of the subject and time involved in max testing If an individual Is given repeated sub maximal exercise te
23. atrix area of the display will show the actual course profile of the selected custom program The taller the column the greater the resistance for that interval The flashing column shows your current interval 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 Average Stride Length Model EV7 18 only e Total Time e Total Distance e Total Calories e Average Watts e Average Calories e Average Speed Per Hour e Average Level e Average Strides Per Minute e Average Heart Rate Each statistic will be displayed for 4 seconds ina continuous loop Pressing the LEVEL UP DOWN Keys will cause these statistics to stop scanning and will allow the selection of any statistic shown above Unit will return to Standby Mode after 3 minutes SINONIOM NOLSNI SNULNVN FITNESS GUIDELINES l lt 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 necessa
24. 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 and hospitals 3 Users weighing more than 350 Ib 159 kg 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 product in a manner or environment for which it was not designed 6 Rusting and corrosion of the frame Is not included in the machine s lifetime frame warranty 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
25. courage 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 Lam 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 When developing your home
26. d Rest intervals times using this program to begin your workout To use the Heart Rate Intervals Program After the first Rest and Work Interval the program z stores the resistance level and the end of each or z 1 Press the PROGRAM Key to enter the program the Rest and Work interval portion Then when the selection menu Use the UP DOWN LEVEL Keys to program moves to the second interval the program advance to the HEART RATE INTERVALS Program will automatically change the resistance level to 3 the previously saved level This repeats until the 2 Press the ENTER Key to confirm selection i l workout time is complete and the program moves 3 Enter your weight using the UP DOWN LEVEL into the Cool Down stage Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter your age using the UP DOWN LEVEL Keys Press the ENTER Key to confirm 5 A default Work Heart Rate will be displayed This value will be 80 of your predicted maximum heart rate 220 Age X 80 Press the ENTER Key to accept this target or adjust higher or lower using the UP DOWN LEVEL Keys 6 Enter your Work Time using the UP DOWN LEVEL Keys This will determine how much time ts spent in the more difficult Work Interval 7 A default Rest Heart Rate will be displayed This value wi
27. e UNITS ENGLISH will now be shown in the display Use the LEVEL UP DOWN Keys to select between ENGLISH or METRIC units Press the ENTER Key to confirm and advance EV7 18 Model Only Up LCD Contrast will now be shown in the display window Use the LEVEL UP DOWN Keys to adjust the display contrast for the upper display window as needed Default value is 7 Press the ENTER Key to confirm and advance EV7 18 Model Only Low LCD Contrast will now be shown in the display window Use the LEVEL UP DOWN Keys to adjust the display contrast for the dot matrix window as needed Default value is 7 Press the ENTER Key to confirm and advance LANGUAGE ENGLISH will now be shown in the display Use the LEVEL UP DOWN Keys to select English French German or Spanish languages Press the ENTER Key to confirm and advance Machine will now exit Management Menu Mode and return to the Standby Mode MAINTENANCE The Nautilus Pro Series Elliptical requires a minimal amount of maintenance and upkeep For safety and long life of the machine it is however important to follow the guideline detailed below IMPO RIANT Do not operate machine if the unit is damaged or is not functioning properly Contact your Nautilus Fitness Dealer to obtain service Daily Following each workout use a clean dry towel to completely wipe down the machine Pay special attention to areas that tend to collect perspiration during use Cleaning your mac
28. el will be displayed in the current flashing column The new intensity level will continue through the rest of the workout until changed using the LEVEL Keys The Manual Program The Manual Program allows you to control the intensity level of the elliptical during the workout while accurately calculating exercise statistics based on your weight The workout profile in the display window Is divided into 30 equal intervals within the selected workout time To use the Manual Program 1 Press the PROGRAM Key to enter program selection menu Use the UP LEVEL Key to advance to the MANUAL Program 2 Press the ENTER Key to confirm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press the ENTER Key to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter the desired intensity level using the UP DOWN LEVEL Keys and press ENTER to confirm value 5 Enter the desired workout time using the UP DOWN LEVEL Keys and press the ENTER Key to confirm and begin workout The intensity level may be changed at any time during the workout by pressing the UP and DOWN LEVEL Keys as desired Any changes to the intensity level will be displayed in the current flashing column The new intensity level will continue throughout the rest of the workout until changed using the Level Keys PROGRAMMING YOUR
29. enging 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 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 SAINITAGINS SSANLI 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 SNTILAWN 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
30. es to avoid This is especially convenient if you have children at home It couldn t be easier SAINITAGINS SSANLI SNTILAWN FITNESS GUIDELINES NAUTILUS EXERCISE amp FITNESS GUIDELINES 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 are 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 Il 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 en
31. eys pressing ENTER to confirm each letter After your name is entered press and hold the ENTER key for 3 seconds to store name Hint You may also enter in numbers allowing you to create multiple profiles for the same user For example you could create JOHN 1 and JOHN 2 for different workout tracking needs 5 You will then be asked to input in your weight and age Enter this information using the LEVEL UP DOWN keys and press ENTER to confirm 6 Profile Setup is complete This new name will now appear in the My Nautilus member menu My Nautilus Operation After the My Nautilus profile has been created using the steps above simply press the MY NAUTILUS Key during Standby Mode to select the member name and press ENTER to confirm LAST WORKOUT will be shown on the display Use the LEVEL UP DOWN Keys to select between LAST WORKOUT NEW WORKOUT and WORKOUT HISTORY Press ENTER to confirm selection My Nautilus Options e LAST WORKOUT If you would like to repeat your last performed exercise workout press the ENTER key and your workout will begin This will immediately bring you to the beginning of your last completed workout and you will bypass entering program data MY NAUTILUS SETUP AND OPERATION e NEW WORKOUT Selecting this will bring you to the Program Setup menu and allow you to select a new program for that day s workout Weight and age entry will be skipped Entering Program Setup in thi
32. 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 INOIGGATIENAVOTE TE 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 INOIGGATIERAVOTETI e Borderline out of breath working in Zone 3 gt e Breathless Enter the heart rate e Not maximum but winded 85 90 NGGATIENNOTELE e Can t keep the pace for very long working in Zone 4 gt GP NAUTILUS FITNESS GUIDELINES lt 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
33. gths to determine what is most comfortable for you There is no optimal stride length however you will generally find that taller users or users exercising at higher speeds will prefer longer stride lengths fig 2 Using the Upper Body Arms Once you are comfortable with the operation of the machine you may then begin to use the Upper Body Arms to increase the workout intensity Using NIE the Upper Body Arms will more closely simulate a natural running motion and will provide arm resistance in both directions for a more full body workout fig 3 Reverse Direction For added workout variety your Nautilus elliptical trainer may also be used in the reverse direction Working out in the reverse direction will work the leg muscles in a slightly different area putting more emphasis on the quadriceps muscles Direction may be changed at any point during the workout Using the Controls The machine s console is a computerized panel used to operate your elliptical trainer and to display all workout data Take time to read through the following sections so that you can properly understand its operation and take full advantage of all of your machines workout options CILUVIS ONILLI9 2 gt r c A GP NAUTILUS USING THE CONTROLS USING THE CONTROLS NAUTILUS Key Functions Start Key Pressing the START Key will immediately begin your workout in a Manual Control Mode Reset Key If you have incorrect
34. hine regularly will help to prevent rust and corrosion Weekly Clean the machine thoroughly using a mild ammonia based cleaner and a clean cloth Do not spray cleaner directly on to display panel or machine Instead spray cleaner onto cloth Use automotive touch up paint to cover up any scratches on the machine s painted surfaces This will help to mitigate possible rust areas The power cord should also be inspected to make sure there is no damage Annually With regular use it is advise that your Nautilus Elliptical Trainer be inspected and internally cleaned by an authorized Nautilus service technician The service technician should remove the machine s shrouds and Inspect the drive belt bearings and roller wheels for damage and wear JINVNILNIVIN E SNTILAWN WARRANTY lt GP NAUTILUS WARRANTY All Nautilus exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship Warranty coverage Is 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 Frame Lifetime All other mechanical and electrical parts 4 Years Labor 1 Year Warranty terms may differ outside the USA What This Warranty Does Not Cover 1 Any
35. ical Di l i o l l point of volitional fatigue i e exhaustion during a activity performed i e oxygen uptake at a given l l graded exercise test Several equations have been workload is the same for everyone l developed to estimate an average maximal heart rate It should be kept in mind that any one or all of the e Maximal heart rate 220 minus age low estimate above mentioned assumptions might not be met during a sub maximal exercise test If for any reason e Maximal heart rate 210 minus 0 5 x age one of the assumptions is not met then errors in high estimate predicting V02 max will occur e Maximal heart rate 226 minus age estimate for Unfortunately it is often quite difficult to meet all older individuals of the requirements for the four listed assumptions For example exercising at a given workload for Maximal heart rate can however vary greatly among only a few minutes can involve an insufficient different individuals of the same age One standard amount of time for many individuals to achieve a deviation is 12 bpm which means that two thirds of true steady state To ensure that a steady state has the population varies an average of plus or minus 12 been achieved the heart rate should be measured heartbeats from the average given by a prediction after two minutes of exercise at a given workload equation If an individual s age predicted maximal and again after the third minute of exercise at that he
36. ignal within 10 to 15 seconds or until the system acquires a valid signal During the validation phase the display will not recognize telemetry heart rate signals If during exercise the heart rate displayed is erratic it may be helpful to remove your hands from the handles wipe them and place them back on the handles Gp NAUTILUS MY NAUTILUS NAUTILUS My Nautilus menu Is personal workout diary that records and tracks every workout Tracking all your crucial exercise data Is essential to knowing where you are on the road to achieving your fitness goals My Nautilus will store up to five individual user s workout data including total workouts total hours total miles average speed and resistance level average heart rate and fastest mile times MY NAUTILUS SETUP AND OPERATION My Nautilus Member Setup To set up a personal My Nautilus profile complete the following steps 1 Press the MY NAUTILUS key during Standby mode to scroll through the menu of My Nautilus members If a profile has not been set up the names will be displayed as USER 1 USER 2 etc 2 After selecting an open user slot press and hold the ENTER key for 3 seconds to begin setup CHANGE NAME and the word NO will appear on the display 3 Use the LEVEL UP DOWN Keys to select YES and press ENTER to confirm 4 ENTER NAME will appear on the display Enter your name up to 16 characters using the LEVEL UP DOWN K
37. iodically test your fitness level to by less than five beats per minute 7 measure the success level of your current workout o program and make adjustments to your exercise Itis also important that the sub maximal heart gt program going forward rates obtained be between 115 and 150 beats per minute because it is within this heart rate range Understanding Sub Maximal Exercise Testing that a linear relationship tends to exist between heart rate and oxygen uptake or workload for Before using the Fit Test Program for sub maximal an o most adults When the heart rate is less than zZ exercise testing it should be noted that all sub l l gt 115 many external factors e g talking laughing maximal tests make several assumptions a apprehension etc can greatly influence heart e Thata steady state heart rate is obtained for rate Once the heart rate reaches a level between E each exercise workload 115 and 150 external factors no longer influence heart rate and a linear relationship exists As the e Thata linear relationship exists between heart heart rate rises above 150 the heart rate oxygen rate oxygen uptake and workload uptake relationship becomes curvilinear e That the maximal heart rate for a given The third assumption involves maximal heart rate age is uniform Maximal heart rate is the greatest heart rate that can l _ be measured when an Individual is exercising to the e Thatthe mechanical efficiency of the phys
38. kout options and variety that the Nautilus Pro Series Ellipticals provide There are three different My Stride Programs to choose from These include Beginner Intermediate and Advanced During operation your machine will monitor your workout intensity and at various stages during the workout will advise you to change your speed and stride length reverse your exercise direction and advise you when to use the upper body arms To use the My Stride Programs 1 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to advance to the desired My Stride Program My Stride Program selections include BEGINNER INTERMEDIATE and ADVANCED MY STRIDE Programs 2 Press the ENTER Key to confirm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press the ENTER Key to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 The console will display ENTER LEVEL Enter the desired intensity level using the UP and DOWN LEVEL Keys and press ENTER to confirm value 5 Enter the desired workout time and press the ENTER Key to confirm selection and begin workout The intensity level may be changed at any time during the workout by pressing the UP and DOWN Keys as desired Any changes to the intensity level will be displayed in the current flashing column The new
39. l two steady state heart rates above 115 beats minute are obtained in two consecutive stages The line generated from the plotted points is then extended to the age predicted maximal heart rate A corresponding maximal work rate and V02 max can then be calculated At the end of the 3rd minute of each stage if the heart rates at the end of the 2nd and 3rd minute are not within 5 beats min of each other then that work rate is maintained for an additional minute At the end of the 4th minute the heart rate is compared to the heart rate at the end of the 3rd minute If the heart rates are within 5 beats min then the heart rate during the 4th minute Is plotted against the work rate If the heart rate at the end of the 3rd and 4th minute are not within 5 beats min then the work rate is maintained for one more additional minute If the heart rate at the end of the 4th and 5th minutes are within 5 beats min then the heart rate at the end of the 5th minute is plotted against the work rate If the heart rate at the end of the 4th and 5th minutes are not within 5 beats min then the test failed Once two consecutive heart rate measurements are obtained above 115 beats min range then the test ends successfully and the results are displayed Estimated maximum aerobic capacity is shown in ml kg min and METs Next the results are compared to normative values for others of the same age range and gender To use the Fitness Test Program 1 Pu
40. ld be aggravated by the proposed physical activity 6 Has a doctor ever recommended medication for your blood pressure or a heart condition 7 Are you aware through your own experience or a doctor s advice of any other physical reason against your exercising without medical supervision Nautilus Sub Maximal Fit Test The Nautilus Fit Test is a program that estimates maximal aerobic capacity based on heart rate response to sub maximal exercise The protocol is a series of 3 minute stages of continuous exercise at increasing Intensity The first stage is a warm up at approximately 4 METs The intensity of the remaining stages Is based on the heart rate response to the warm up The test is designed to raise the steady state heart TEST YOUR FITNESS LEVEL rate of the subject to at least 115 beats min It is important to remember that two consecutive heart rate measurements must be obtained above 115 beats min to predict V02 max The test typically lasts from 6 to 15 minutes The test will terminate if the heart rate does not continue to rise from state to stage Each work rate is performed for 3 minutes with heart rates recorded during the final 4 seconds of the second and third minutes of each stage If the heart rates are within 5 beats min then the heart rate during the last minute is plotted against the work rate and the program advances to the next 3 minute stage The program continues for two to four stages unti
41. ll be 65 of your predicted maximum heart rate 220 Age X 65 Press the ENTER Key to accept this target or adjust higher or lower using the UP DOWN LEVEL Keys HEART RATE HILL lt Heart Rate Hill Intervals Program A great program that slowly increases and lowers your heart rate as you exercise In this program you define a Work Target Heart Rate Rest Target Heart Rate and Total Exercise Time At the beginning of the program your heart rate will gradually increase as the resistance increases to bring you into your Work Heart Rate Zone As soon as you reach your Work Heart Rate the resistance will begin decreasing to bring you into your Rest Target Heart Rate Once your Rest Target Heart Rate is reached the cycle will repeat This continues through the entire program CG maurus PROGRAMMING YOUR WORKOUTS To use the Heart Rate Hill Intervals Program 1 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL keys to select the HEART RATE HILL INTERVALS Program Press the ENTER Key to confirm selection Enter your weight using the UP DOWN LEVEL Keys and press the ENTER Key to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session Enter your age using the UP DOWN LEVEL Keys Press the ENTER Key to confirm A default
42. ly entered any data pressing the RESET Key will return you to the previous screen and will allow you to re enter data Program Key Use the PROGRAM Key to select one of the preprogrammed workouts Enter Key Confirms information selections and stores the information used to calculate workout statistics Level Up and Down Keys These keys control the machine s resistance level 1 20 These keys are also used to adjust and select workout time user weight age and target heart rate Scan Key During the exercise program the Scan Key Is used to select between various exercise statistics When a workout is started the display is in the Scan On Mode and the various exercise statistics will be displayed every few seconds Pressing the Scan Key will select between the various statistics and will lock on a specific readout My Nautilus Key To access the My Nautilus menu Press the MY NAUTILUS Key while in Standby Mode Then use the My Nautilus key to advance through the My Nautilus Member Menu Press the ENTER Key to confirm selection For detailed information and My Nautilus member profile creation refer to the My Nautilus section of the manual USING THE CONTROLS The Remote Operation Controls ROC Model EV7 18 Only The ROC keypads are located on the Upper Body Arms above the contact heart rate grips Fig 5 These controls allow you to control the primary functions of the elliptical withou
43. nday 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 SAINITAGINS SSANLI 2 gt r 7 FITNESS GUIDELINES l lt EXERCISE amp FITNESS GUIDELINES Muscular Strength is training your muscles to remain strong using 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 actually get fatter as you age unless you incorporate strength training
44. ng the UP DOWN LEVEL Keys and press the ENTER Key to confirm and begin workout Try to keep the resistance at a moderate and constant level Maintain a comfortable and steady pace for the first 5 00 Follow the coaching prompts to change your speed faster or slower during your workout Calorie Goal Program A manually controlled program that allows you to determine a calories burned goal Your workout is only completed when you burn the amount of calories you have selected Remember the greater your speed and resistance level the faster your body will burn calories and the quicker your workout will be complete To use the Calorie Goal Program 1 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to select the CALORIE GOAL Program 2 Press the ENTER Key to confirm selection 3 Enter your weight using the UP and DOWN LEVEL Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter your desired intensity level using the UP DOWN LEVEL Keys and press the ENTER Key to confirm value 5 Enter your calories burned goal using the UP DOWN LEVEL Keys and press the ENTER Key to confirm and begin workout 1V09 31YO1W9 EEC SNTILAWN RANDOM PLAY l lt Random Play Program Never do the same workout
45. o focus on other benefits so that you will remain motivated EXERCISE amp FITNESS GUIDELINES 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 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 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 facilit
46. plays the length in inches or centimeters if setin metric units of your elliptical stride The Pro Series Ellipticals stride length can be adjusted from 0 32 0 81 cm in length Level Displays the current intensity level between 1 the easiest and 20 the hardest This readout is shown on the left hand side of the display and appears as L1 for level 1 Watts During a workout this statistic displays the power output at the current intensity level and stride rate displayed in watts 746 watts 1 horsepower METs AMET is the relative energy cost of exercise MET stands for multiples of the resting metabolic rate While you are sitting quietly your body consumes oxygen at the rate of about 3 5 milliliters per kilogram of body mass per minute When you exercise your body needs more oxygen in order to function For example exercising at 10 METs requires ten times the resting rate of oxygen consumption or about 35 milliliters per kilogram per minute During a workout the current MET level is displayed 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 resistance level for that segment of the program The flashing column at the far left displays your current interval ee 2 MAUTILUS pao senza evrii 4 i id A ALAUTILUS EV7 16 Console EV7 18 Console INOGVAd 8 AVIdSIO SNTILAWN GP NAUTILU
47. rld Headquarters Rue Jean Prouv 6 16400 S E Nautilus Drive 1762 Givisiez Switzerland Vancouver Washington USA 98683 Tel 41 26 460 77 77 z Phone 800 NAUTILUS 628 8458 Fax 41 26 460 77 70 Fax 800 686 6466 E mail technics nautilus com e mail customerservice nautilus com e NAUTILUS INNOVATION CENTER INTERNATIONAL OFFICES Nautilus Inc 1886 Prairie Way e SWITZERLAND OFFICE Louisville Colorado USA 80027 Nautilus Switzerland S A Phone 800 864 1270 Tel 41 26 460 77 66 Fax 300 893 9410 Fax 41 26 460 77 60 e CORPORATE HEADQUARTERS e GERMANY and AUSTRIA OFFICE Nautilus Inc Nautilus GmbH World Headquarters Tel 49 2203 2020 0 16400 S E Nautilus Drive Fax 49 2203 2020 45 Vancouver Washington USA 98683 Phone 800 NAUTILUS e ITALY OFFICE Nautilus Italy s r l Tel 39 51 664 62 01 Fax 39 51 664 74 61 e UNITED KINGDOM OFFICE Nautilus UK Ltd Tel 44 1908 267 345 Fax 44 1908 267 346 e CHINA OFFICE Nautilus Representative Office Tel 86 21 523 707 00 Fax 86 21 523 707 09 Model EV7 18 O nautilus 2006 Nautilus Inc All rights reserved Nautilus the Nautilus Logo My Nautilus My Stride and ROC are either registered trademarks or trademarks of Nautilus Inc 16400 SE Nautilus Drive Vancouver Washington 98683 USA 1 800 NAUTILUS www nautilus com PN 000 3602 Rev D 12 2006
48. rtable 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 No 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 tim
49. ry 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 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 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 it is 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 what Is 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 comfo
50. s Moving parts that may appear to present obvious hazards to adults may not appear to do so to children 4 Consult a physician prior to commencing an exercise program If at any time you feel faint or dizzy or experience pain stop and consult your physician 5 Inspect this machine for loose parts or signs of wear Do not use if found in this condition Contact Nautilus Customer Service 6 This machine contains moving parts Use Caution Do not wear loose clothing or jewelry 7 This machine is designed for a user weight limit of 350 Ib 159 kg Do not use if you are over this weight 8 This machine is for Consumer use only 9 Care should be taken when mounting and dismounting the Elliptical exercise machine The pedals should be in a stable position 10 Disconnect all power before servicing this machine 11 Do not operate this machine in damp or wet locations 12 The recomended minimum clearance required around each Elliptical machine for access to passage around and emergency dismount shall be stated The minimum dimensions are to be 19 7 in 0 5m on each side of the Elliptical 13 Keep the foot pedals clean and dry 14 Operate the machine in the manner described in this manual It can be hazardous to over exert yourself during exercise SAFE OPERATION NAUTILUS CG maurus SAFE OPERATION THESE GUIDELINES ARE DIRECTED TO YOU AS THE OWNER OF THE MACHINE YOU SHOULD INSIST THAT ALL USERS FO
51. s manner also allows IM PO RTANT you to choose from 3 custom programs for each specific user You must first enter the gt e WORKOUT HISTORY This allows you to review all your past workout data My Nautilus menu for The display will automatically scroll through your total hours total workouts Workout data to be collected fastest mile average heart rate average speed average resistance level and stored Workout History and total miles Average values are from last workout run total values and cannot be stored unless you fastest mile are from all workouts run These statistics will be scanned for have selected your profile 4 seconds each in a continuous loop Pressing LEVEL UP DOWN keys will from the My Nautilus menu cause these statistics to stop scanning and will allow the selection of any statistic Pressing ENTER will return to LAST WORKOUT menu selection The unit will return to Standby Mode after 3 minutes of inactivity atthe beginning of each SNTILAWN workout When selecting NEW WORKOUT from My My Nautilus Profile Updates Age or Weight Change Nautilus menu and while er setting up programs you will To update your My Nautilus profile if your age or weight has changed n rom nter follow the steps below ot be prompted to ente weight or age if applicable 1 Press the MY NAUTILUS Key during Standby Mode to scroll through the My Nautilus profiles until your name is displayed 2 Press
52. six leveler feet If the floor is not even adjust these leveler feet up or down so that machine sits firmly in place This machine must be plugged into a 110 V grounded 3 prong outlet North American model or 220 V grounded outlet CE mark model Use of extension cords or power strips Is not recommended Moving Your Machine This machine is very heavy and awkward and requires two people to safely move from one location to another To move have two people lift up the back end of the machine until the transport wheels are in contact with the ground The machine can now be rolled on the transport wheels Note The transport wheels are intended for indoor use only and should never be rolled on concrete or asphalt surfaces GETTING STARTED Guidelines For Getting Onto Your Elliptical Trainer To get onto your Nautilus Elliptical Trainer grasp the handrails with both hands place one foot onto the foot pedal and step onto the machine using the handrails for support and balance Use the foot pedal that is in the lowest position to step up onto the machine as shown fig 1 Adjusting Your Stride Fig 1 To begin exercising move your leading foot forward and down to begin the striding motion The Nautilus Pro Series Ellipticals use the patented My Stride foot motion technology that automatically adjusts to your desired stride length up to 32 81 cm While holding the handrails you can experiment with different stride len
53. sts and that person s heart rate response to a fixed workload Is found to decrease over time it is reasonably safe to conclude that the individual has made improvements in aerobic cardio respiratory fitness irrespective of the accuracy of the V02 max prediction Pretest Screening Prior to any exercise test maximal or sub maximal participants should complete a brief health medical questionnaire have their resting blood pressure and heart rate measured and provide an informed consent form The Physical Activity Readiness Questionnaire PAR Q is an example of a valid health medical questionnaire for screening individuals prior to sub maximal exercise testing Canadian health and fitness practitioners have extensively and quite successfully used the PAR Q to determine whether individuals should be given an exercise test A yes answer to any of the following seven questions taken from the PAR 0 would disqualify a participant from taking part in an exercise test until appropriate medical clearance was obtained Physical Activity Readiness Questionnaire PAR Q 1 Has your doctor ever said you have a heart condition and recommended only medically supervised physical activity 2 Do you have chest pain brought on by physical activity 3 Have you developed chest pain within the past month 4 Do you tend to lose consciousness or fall over as a result of dizziness 5 Do you have a bone or joint problem that cou
54. t 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 major 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
55. t removing your hands from the Upper Body Arms The ROC keypad on the left Upper Body Arm includes a START Key and an ENTER Key The ROC keypad on the right Upper Body Arm includes the Level UP and DOWN Keys These keys work exactly the same as the keys on the console Refer to the explanation above for more information on the operation of the START Key LEVEL UP and DOWN Keys and the ENTER Key Fig 5 STOULNOOD FHL 9NISN SNTILAWN GO nautmmus DISPLAY amp READOUT Understanding the Display and Readout Information The following describes the display functions and specifications on the Pro Series elliptical trainer Time The workout time is displayed in the center of the upper display window In Quick Start Mode the timer will count up from 0 00 When using one of the preprogrammed workouts the time will count down to 0 00 from the desired DISPLAY amp READOUT workout time you have entered Speed Your speed is displayed in miles per hour or kilometers per hour if your console is set in metric units in the right side of the display window This speed lt will be similar to the running speeds of a treadmill For example if you typically run on a treadmill at 5 mph 8 05 kmh then 5 mph 8 05 kmh on your elliptical will be approximately the equivalent workout rate This is an approximation and does not take resistance level into consideration Heart Rate Current heart
56. te or enter a different target heart rate using the UP DOWN LEVEL Keys and then press ENTER to confirm e The target heart rate selected by the console is based on age and is equal to 70 of your maximum heart rate which ts calculated by the following equation 220 Age x 70 See chart below 6 Enter the desired workout time and press the ENTER Key to confirm To choose a different target heart rate at any time during the workout use the UP and DOWN LEVEL Keys to adjust your target heart rate then press the ENTER Key to confirm The following messages may be displayed during a workout CHECK HR BELT Indicates that the heart rate signal has been missing for the last 30 seconds HR BELT NEEDED No telemetry belt signal has been sensed during the initial setup time 180 x 70 126 126 beats per minute would be the heart approximate maximum heart rate for rate of a 40 year old user working out at 70 of their maximum heart rate PROGRAMMING YOUR WORKOUTS Heart Rate Intervals Program 8 Enter your Rest time using the UP DOWN n LEVEL Keys This will be the easier recovery m This Heart Rate Control Program allows you to interval of the program completely customize your workout and determine your interval workout intensity based on your heart 9 Enter your total workout time using the m rate You also have the ability to customize your UP DOWN LEVEL Keys Press the ENTER Key Work an
57. terval workout designed for users wanting to increase their aerobic capacity The changes of the intensity in the program is greater than the changes in the Fat Burner Program and designed specifically to condition the cardiovascular system The profile in the center display indicates relative intensity Any changes to the intensity level will not change the look of the remaining profile however the new intensity level will continue throughout the rest of the workout To use the Calorie Burner Program 1 Press the PROGRAM Key to enter the program selection menu Use the UP LEVEL Key to advance to the CALORIE BURNER Program 2 Press the ENTER Key to confirm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter the desired intensity level using the UP DOWN LEVEL Keys and press ENTER to confirm value 5 Enter the desired workout time using the UP DOWN LEVEL Keys and press the ENTER Key to confirm and begin workout The intensity level may be changed at any time during the workout by pressing the UP and DOWN LEVEL Keys as desired Any changes to the intensity level will be displayed in the current flashing column The new intensity level will continue throughout the rest of the workout until changed using the Level keys
58. tically adjusting the intensity level resistance during the workout The default target heart rate is equal to 70 of your maximum heart rate which ts calculated by the following equation 220 Age X 70 To choose a different target heart rate at any time during the workout use the UP and DOWN LEVEL keys to enter the new target heart rate then press the ENTER Key To use the Heart Rate Zone Trainer Program 1 Putthe chest strap on Remember to wet the electrodes underneath the chest strap The console must detect a heart rate signal before it will allow you to select the Heart Rate Zone Trainer Program 2 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to advance to the HEART RATE ZONE TRAINER Program 3 Press the ENTER Key to confirm selection 4 Enter your weight using the UP and DOWN Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during each minute of An Example of Calculating Maximum Heart Rate 220 40 180 HELE 180 beats per minute would be the 40 years of age a 40 year old user exercise and the total number of calories burned during the exercise session 4 Enter your age using the UP DOWN LEVEL Keys and press ENTER to confirm 5 The console will display TARGET HEART RATE A suggested target heart rate will be displayed based on your age Press ENTER to accept the calculated target heart ra
59. tthe chest strap on Remember to wet the underneath of the chest strap over the electrodes 2 Select the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to select the FIT TEST Program 3 Enter your weight using the UP DOWN LEVEL Keys and press the ENTER Key to confirm 4 Enter your age using the UP and DOWN Keys and press ENTER to confirm 5 The console will display ENTER GENDER MALE FEMALE Select your gender using the UP and DOWN Keys and press the ENTER key to confirm 6 The console will display BEGIN FIT TEST Follow the onscreen prompts 7 The test will be terminated early and the messages TEST TERMINATED TRY AGAIN LATER will be displayed if e You stop exercising at any point during the test e The heart rate response to each work level is the same or less than the previous work level INWd90dd LS4l Lid SNTILAWN FIT TEST PROGRAM lt e The heart rate never reaches 115 beats min e The heart rate continues to rise after the fifth minute 8 The test is complete when two consecutive steady state heart rates are obtained above 115 QO naumus TEST YOUR FITNESS LEVEL No cool down is done atthe end of the test 9 The estimated maximal aerobic capacity is beats min The test can be as short as 6 minutes or as long as 15 minutes Fitness Rating Norms V02 max AGE High Good Average Fair Low High Good
60. twice This program randomly generates a workout course profile so every workout Is a unique adventure The first four segments of the program are always lighter in resistance to provide an adequate warm up period After that it s anybody s guess CG maurus PROGRAMMING YOUR WORKOUTS To use the Random Play Program 1 Press the PROGRAM Key to enter the program selection menu Press the UP DOWN LEVEL Key to select the RANDOM PLAY Program Press the ENTER Key to confirm selection Enter your weight using the UP and DOWN Keys and press ENTER to confirm e Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session Enter your desired intensity level using the UP DOWN LEVEL Keys and press ENTER to confirm value Enter the desired workout time using the UP DOWN LEVEL Keys and press the ENTER Key to confirm The intensity level may be changed at any time during the workout by pressing the UP DOWN LEVEL Keys as desired Any changes to the intensity level will be displaved in the current flashing column The new intensity level will continue throughout the rest of the workout until changed using the LEVEL keys TEST YOUR FITNESS LEVEL The Nautilus Fit Test Program continue to exercise at one minute intervals at the same workload until two successive heart rates differ It is helpful to per
61. y Is receiving a valid signal A microprocessor in the console 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 signals 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 HEART RATE MONITORING 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 JlVH LUVIH 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
62. y 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 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 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 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 Chall
63. y 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 Human Kinetics Publisher Cross Training for Dummies by Tony Ryan and Martica Heaner For Dummies Publisher SAINITAGINS SSANLI SNTILAWN GP NAUTILUS MANAGEMENT MENU MANAGEMENT MENU NAUTILUS Management Menu To access the Management Menu follow the steps below 1 Press and hold the LEVEL UP and LEVEL DOWN Keys for three seconds while in Standby Mode Machine is now in Management Menu Mode TOTAL HOURS will be shown on the display Press the ENTER Key to advance MAX TIME will now be shown on the display and the elliptical s current maximum workout time will be displayed The time can be adjusted up or down using the LEVEL UP DOWN Keys if you wish to limit the maximum workout time Press the ENTER Key to confirm and advanc

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