Nautilus NR3000 Exercise Bikes Owner’s Manual

NB/NR 3000
EXERCISE BIKES
Owner's Manual
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NB 3000
NR 3000
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CONGRATULATIONS!
Thank you for making Nautilus a part of your exercise program. For many years to 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 information valuable in assisting you in your pursuit of a healthy lifestyle.
Your Nautilus exercise bike will enable you to customize and monitor your workouts to:
> Increase your energy level
> Increase cardiovascular and aerobic fitness
> Increase lower body muscle strength
> Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are already physically fit,
Nautilus bikes 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 & Set Up..................................................................................................... 1
How to use your bike............................................................................................. 1
How to use your bike computer......................................................................2,3,4
Heart Rate Monitoring................................................................................................ 3
Introduction to heart rate monitoring.................................................................... 3
Using a chest strap transmitter............................................................................. 3
Maintenance................................................................................................................ 5
Moving your bike................................................................................................... 5
Leveling your bike.................................................................................................. 5
Maintenance.......................................................................................................... 5
Guidelines – General Fitness and Exercise
by Edmund R. Burke, Ph.D......................................................................................... 6
Getting the most out of your home fitness program............................................ 6
The Stanford home exercise study........................................................................ 6
Home fitness planning worksheet......................................................................... 7
Muscular strength.................................................................................................. 8
Cardiovascular strength......................................................................................... 8
Training effect........................................................................................................ 8
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TABLE OF CONTENTS
Flexibility................................................................................................................ 9
Exercise and body composition............................................................................. 9
A balanced workout.............................................................................................. 10
Warm up............................................................................................................... 10
Aerobic/strength exercise.................................................................................... 10
Cool down............................................................................................................. 11
How to determine your maximum heart rate....................................................... 11
Target heart rate training zones........................................................................... 11
Beating the dropout odds: Jump start your fitness program............................... 12
Summary of Surgeon General's Report on
physical activity and health.................................................................................. 12
Make exercise a habit.......................................................................................... 13
It's never too late for fitness................................................................................ 14
Suggested readings.............................................................................................. 14
Warranty Information................................................................................................ 15
FITNESS SAFEGUARDS
Failure to follow any of these safeguards may result in injury or serious health problems.
> Do not place fingers or any other objects into moving parts of the exercise equipment.
> Keep children and pets away from the bike. A child’s curiosity may result in injury.
> Do not allow children to use the bike. The machine is designed and intended for adults, not children.
> Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or arms to
the drive mechanism.
> Do not dismount the bike until the pedals are at a complete STOP.
> Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike 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, intensity (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.
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OPERATION
HOW TO USE YOUR NAUTILUS BIKE
> fig.1
> Seat Adjustment
Proper seat height helps ensure maximum exercise efficiency and comfort, while
reducing the risk of injury.
1. Seated on the bike, place both feet in the pedals. Rotate one pedal to the furthest most position. On the upright bike this will mean having then pedal at the 6
o’clock position (Fig. 1), on the recumbent it will mean having the pedal at the 4
o’clock position (Fig. 2). In this position you should have a slight bend in your knee
as shown.
2. If your leg is too straight or your foot cannot touch the pedal, you will need to
lower the seat. If your leg is bent too much, you will need to raise the seat.
> Foot positioning/pedal strap adjustment
> fig.2
1. Place the ball of each foot on the pedals. Rotate the pedals until one foot is
within arm’s reach. Then, carefully reach down and fasten the rubber strap over your
shoe and secure it to the pedal by slipping the nub at the end of the pedal through
one of the slots in the strap. Pull down the strap until it snaps into place. (Fig. 3)
2. Repeat for the other foot.
3. Point your toes and knees directly forward to ensure maximum pedal efficiency.
Pedal straps can be left in place for subsequent workouts.
4. If you have a narrow foot, you can position the rubber strap in a tighter location.
With your feet off the pedals, slide the rubber strap into the slot in the pedal.
Secure the strap to the nub underneath the pedal.
> fig.3
> Beginning Your Workout
Once you are in position and sitting comfortably, slowly begin pedaling with your
hands resting on the handlebars. Pedal at an easy pace and low resistance until you
feel secure and comfortable. Then try experimenting with the range of resistance
levels available.
> Upper Body Positioning
For added enjoyment, comfort and variety during your workout, experiment with
moving your hands and arms to various positions on the padded handlebars.
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OPERATION
OPERATING YOUR NB/NR 3000 COMPUTER
> Getting Started
Your Nautilus 3000 bike has an internal generator that provides electrical power to the computer display. This
means you never need batteries or have to plug in your bike, simply pedal at 25 RPM or higher to activate the
computer.
> fig.4
> Using your NB/NR 3000 Computer
For added workout variety, the on-board computer features a selection of preprogrammed 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.4). 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.
NR 3000 Recumbent Computer Controls
The Nautilus recumbents feature unique remote computer controls. This allows you to control the operation
of your bike without every having to take your hands off the handgrips. The right hand controls have + and
– buttons to allow you to imput 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. 5).
> fig.5
> 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.
> 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 bike 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 resistance. Press the ENTER key to confirm your selection.
2. Select workout LEVEL using the + or – keys and press ENTER to confirm. Note: at any time during your workout you may adjust your workout level by simply pressing the + or – keys.
3. Enter your weight by using the + or – keys and press ENTER to confirm.
4. Enter your time using the + or – keys and press ENTER to confirm and begin your workout.
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OPERATION
OPERATING YOUR NB/NR 3000 COMPUTER
5. The current workout segment will be displayed on the left LED column. The course will scroll from right to
left.
6. 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.
> 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. If you are not finished with your workout simply start pedaling
again and the workout will pick up where you left off.
HEART RATE TRAINING
> fig.6
> fig.7
> Heart Rate Monitoring
The Nautilus NB/NR 3000 bikes are equipped with both touch heart rate as well
as a wireless heart rate receiver. To use the 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.
6). The computer will also receive and display your heart rate using an optional
heart rate transmitter belt. Adjust the belt to fit snugly, located just below your
chest as shown (Fig. 7).
> Heart Rate Control Programs
The Heart 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.
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.
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OPERATION
> Custom Programs Your 3000 computer allows 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 confirm 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
> Features and Readouts of the 3000 Computer
The bike 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.
> Readout Definitions
Watts > The watts feedback function keeps track of the approximate power required to pedal the machine.
To change to the next function press the scan button.
Calories > 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 > This is measurement of oxygen consumption. Mets is typically used in rehabilitation and physical
therapy environments.
Heart rate > 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 > Displays the current level of resistance or program level. If the heart rate is being used the level
will display for 3 seconds when changed and then return to the heart rate display.
Speed > The speed feedback function keeps track of your approximate mile or km per hour rate. To change
to the next function press the scan button.
Average Speed > This readout continuously updates and displays your average speed for the workout.
RPM > 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 > 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 > If a workout time is entered the remaining time of your workout will be displayed. If there is no time
entered the workout time will be displayed. To change to the next function press the scan button.
Distance > The distance feedback function approximates the miles you’ve covered in your workout. To
change to the next function press the scan button.
Scan > The scan function will continuously rotate through the above feedback functions.
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OPERATION
ADDITIONAL INFORMATION
> fig.8
> Moving your bike
To move your bike, carefully lift the rear end of the bike by pushing
down on the front of the handlebars. Steer the bike to another location. Be gentle while moving the unit as any sharp impact directly or
indirectly to the computer can affect computer operation. (Fig.8) To
move your recumbent, lift the back end of the unit and steer using
the stabilizer tube. (Fig.9)
> fig.9
> fig.10
IMPORTANT: Be careful when moving your bike 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 asphalt.
> Leveling your bike
Your bike can be leveled to compensate for uneven surfaces. To
level the bike, raise or lower the two leveling bolts located on
the underside of the rear stabilizer by screwing them in or out as
needed. (Fig.10)
> Maintenance
Use a damp cloth to wipe your bike and computer free of sweat.
IMPORTANT: To avoid damaging the finish on your bike and computer, never use a petroleum-based solvent when cleaning. Avoid
getting excessive moisture on the computer.
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GUIDELINES
NAUTILUS EXERCISE EQUIPMENT MANUAL
Edmund R. Burke, Ph.D.
> Getting the Most Out of Your Home Fitness Program
The three main reasons for the increased popularity of home fitness gyms and exercise are convenience,
convenience and convenience. For any fitness program to be successful, it must be done on a 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 safety 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.
> 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 middle aged
men and women and included fit individuals as well as individuals who were overweight and smoked.
Individuals in both 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 to a better life of health and fitness.
Once you have made the commitment to get started in a home fitness program, here are some suggestions
that you may want consider to help you:
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GUIDELINES
> 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!
> 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 if you're over 35, have health problems or have a history of heart
disease in your family.
> 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.
> 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.
> Make fitness a part of your daily lifestyle. Include it in your daily planner just as you would any other
appointment. Keep the appointment; you'll be glad you did.
> Use affirmations. Affirmations will help you program your subconscious to accept new beliefs. They should
be positive statements. "I am living a healthier lifestyle by exercising several times per week at home." Repeat
your affirmations several times per week.
> Home Fitness Planning Worksheet
Target date to begin exercise program:_____________________
Times of day I 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 I would like to experiment with:
Activity #1_____________________
Activity #2_____________________
Activity #3_____________________
Exercise goals I wish to accomplish:
Goal #1_________________________
Goal #2_________________________
Goal #3_________________________
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GUIDELINES
STEPS TO GETTING STARTED
> 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 for the 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
over the years, but lost about 4.5 pounds of lean body mass; those who included strength training in their program maintained their lean body mass along with their aerobic capacity after 10 years of 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 and two sessions a week 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.
> 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
ergometer 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 rhythmical
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.
> 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 is important 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 percent 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.
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GUIDELINES
Keep in mind that the ACSM recommendations are guidelines for the average person, not a 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
news is that, 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
3 to 5 times/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
> Flexibility
To be in total balance it is important to be 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.
> 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 is a known physiological fact that one pound of fat is equal to 3500 calories of energy.
Though it is 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 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 such as walking, cycling,
cross-county skiing, etc.
Follow these guidelines when engaging in a weight loss program that combines exercise and caloric
restriction:
> Ensure that you are consuming at least 1,200 calories per day in a balanced diet. You need to consume calories
for everyday bodily, healthy functions.
> 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.
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GUIDELINES
IDENTIFYING YOU BALANCED FITNESS GOALS
> 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 equipment give estimates
of calories burned while exercising. Remember these are approximate calories burned, exact amounts will
depend on type of exercise, your body size, intensity and duration.
> Add resistance training to your program to add muscle mass. Muscle cells are more active than fat cells and
will help you burn more calories per day.
> 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 at a minimum. Nonweight-bearing activities such as stationary cycling
may be considered for this group, or for those who suffer from orthopedic or arthritis problems.
> A Balanced Workout
All of your balanced home workouts should include three parts:
> Warm-up
> The main aerobic and/or strength routine
> Cool-down
Together, exercise and recovery comprise fitness conditioning: deny either and you invite injury and 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.
> 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 muscles 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. Warmup 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.
> 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 zone.
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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 two times per week. At least one set of 8 to 12 repetitions to near-fatigue should be completed during each session.
These recommendations are based on two factors:
> 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.
> While more frequent and intense training is likely to build greater strength, the difference is usually very small.
> Cool-Down
The cool-down enables your body's cardiovascular system to gradually return to normal, preferably over a
5 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.
> How To Determine Your Maximum Heart Rate
The best way to determine your maximal heart rate is to calculate your target 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).
> 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. Training
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."
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GUIDELINES
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 training 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 monitoring heart rate response is the simplest, most convenient and
least expensive physiological method for monitoring training," Kearney says.
> Predicted Target Heart Rate Zones for Different Ages
Age
20
25
30
35
40
45
50
55
60
Maximum Predicted
Heart Rate Zone: 200
195
190
185
180
175
170
165
160
Aerobic Target
60-85 %
120-170
117-166
114-162
111-157
108-153
105-149
102-145
99-140
96-136
After 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.
> 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.
> To sum up the recent report:
> Regular physical activity offers substantial improvements in health and well-being for the majority of Americans.
> If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer, diabetes, high blood
pressure, osteoporosis, and even the common cold.
> Regular exercise, regardless of the intensity, can help you control 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.
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So if the Surgeon General's findings are not convincing evidence enough to keep most us exercising on a 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 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 incentive 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 most important thing in any exercise program is to do your best to keep progressing, backsliding 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 squeeze in a short ride on a stationary bicycle so that you've achieved
something even if it isn't your regular workout routine. When on a 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.
> Make Exercise A Habit
The key to a 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 your successes. Congratulate yourself after each workout. Thrive on the energy that
exercising gives you.
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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 an increased sense of creativity and an enhanced
thought process due to 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.
> 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 workout is only a few moments away; a different grip on the multi-gym, a varied stepping
rhythm on the stepper, a new intensity on the stationary wind-load simulator or a more 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.
Edmund R. Burke, Ph.D., is author of the 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.
> Suggested Readings
Burke, Edmund. Complete Home Fitness Handbook, Champaign, IL., Human Kinetics Publishers, 1996. Book illustrates how to set up 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 & Women. Bolinas, CA.,
Shelter Publications, 1994. Offers information on how to 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.
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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 3 years. Labor is covered for one year
from date of original purchase.
Institutional Use:
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. Any component on original equipment which carries a separate consumer warranty 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 health 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 original 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 warranty 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 laborrelated 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 & Fitness Group, 1886 Prairie Way Louisville, CO 80027
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The Nautilus Group
1886 Prairie Way
Louisville, Colorado 80027
(800) 628-8458
www.nautilus.com
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