Nautilus EV7.18, EV7.16 User Manual

Be Strong.

C H A N G I N G THE G A M E I N H E A LT H A N D F I T N E S S

Model EV7.16 & EV7.18

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NAUTILUS

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Model EV7.16

Model EV7.18

Pro Series Elliptical Trainer

Owner’s Manual

C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S

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INTRODUCTION

Thank you for purchasing your Nautilus® Pro Series Elliptical Trainer. For more than 30 years Nautilus® has been producing the world’s ﬁ nest ﬁ tness equipment used in health clubs and homes around the globe. We hope this product meets your every expectation and is a valuable tool on the road to accomplishing all of your ﬁ tness goals.

Please carefully read through this manual to familiarize yourself with the operation of your new

INTRODUCTION

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.

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Nautilus

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16400 SE Nautilus Drive Vancouver, Washington 98683

NAUTILUS

USA

800-NAUTILUS nautilus.com

Model EV7.16

TABLE OF CONTENTS:

Model EV7.18

Safety Instructions > > > > > > > > > > > 1

General Guidelines For Safe Operation > > > > > > > > > > > > > 2

Installation and Placement > > > > > > > 2

Getting Started > > > > > > > > > > > > > 3

Using the Controls> > > > > > > > > > > > 4

Understanding the Display and Readout Information > > > > > > > > 6

Heart Rate Monitoring > > > > > > > > > 8

My Nautilus™ > > > > > > > > > > > > > >10

Basic Program Menu

Quick Start Program > > > > > > > > >12

Manual Program > > > > > > > > > > >12

Fat Burner Program > > > > > > > > >13

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Calorie Burner Program > > > > > > >13

Speed Intervals Program> > > > > > >14

Custom Intervals Program > > > > > >15

Heart Rate Controlled Program Menu

Heart Rate Zone Trainer Program > >16

Heart Rate Intervals Program > > > >17

Heart Rate Hill Intervals Program > >18

Heart Rate Step Intervals Program >19

Advanced Program Menu

Nautilus® My Stride™ Programs> > >20

Speed Workout Program> > > > > > >21

Calorie Goal Program > > > > > > > >21

Random Play Program > > > > > > > >22

Nautilus® Fit Test Program > > > > >23

Custom Workouts> > > > > > > > > > >27

Results Mode Workout Summary > > >27

Exercise & Fitness Guidelines > > > > >28

Your New Home Fitness Program > >29

Components of Fitness> > > > > > > >31

Nutrition > > > > > > > > > > > > > > >33

Determining Workout Intensity > > >34

Suggested Reading > > > > > > > > >37

Management Menu> > > > > > > > > > > 38

Maintenance & Cleaning > > > > > > > > 39

Warranty Information > > > > > > > > > >40

Contacting Nautilus® > > > > > > > > > > 41

SAFETY INSTRUCTIONS

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IMPORTANT SAFETY INSTRUCTIONS

The following deﬁ nition applies to the word “Warning” found throughout this manual:

Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.

PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS:

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 responsibilities. 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.

SA FET Y INS TRUCTIONS

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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 lb (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.

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C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S

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SAFE OPERATION

General Guidelines For Safe Operation

1. Obtain a complete physical examination from your medical doctor and enlist a

THESE GUIDELINES ARE

DIRECTED TO YOU, AS THE OWNER OF THE MACHINE.

SA FE OPERATION

YOU SHOULD INSIST THAT ALL USERS FOLLOW THE

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SAME GUIDELINES.

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health/ﬁ tness professional’s aid in developing an exercise program suitable for your current health status.

2. When working out for the ﬁ rst 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 ﬁ rst 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 ﬂ at 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 six leveler feet. If the ﬂ oor is

not even, adjust these leveler feet up or down so that machine sits ﬁ rmly 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.

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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 (ﬁ g 1).

GE TTING STARTED

Adjusting Your Stride

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 lengths to determine what is most comfortable for you. There is no optimal stride length, however you will generally ﬁ nd that taller users or users exercising at higher speeds will prefer longer stride lengths (ﬁ g 2).

Fig. 1

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 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 (ﬁ g 3).

Fig. 2

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.

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Fig. 3

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.

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C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S

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USING THE CONTROLS

Key Functions

Start Key — Pressing the START Key will immediately begin your workout in a

Manual Control Mode.

Reset Key — If you have incorrectly entered any data, pressing the RESET Key will return you to the previous screen and will allow you to re-enter data.

USING THE CONTROLS

Program Key — Use the PROGRAM Key to select one of the

preprogrammed workouts.

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Enter Key — Conﬁ rms information selections and stores the information used

to calculate workout statistics.

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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 speciﬁ c 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 conﬁ rm selection. For detailed information and My Nautilus™ member proﬁ le creation, refer to the My Nautilus™ section of the manual.

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USING THE CONTROLS

Fig. 5

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 without 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

USING THE CONTROLS

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C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S

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DISPLAY & READOUT

Understanding the Display and Readout Information

00:01

DISPLAY & READOUT

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00:02 00:03

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The following describes the display functions and speciﬁ cations 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 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 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 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:

User is

40 years

of age

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220 – 40 = 180

(180 beats per minute would be the approximate maximum heart rate for a 40 year old user)

(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 set to 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.

180 x 75% = 135

(135 Beats per minute would be

the heart rate of a 40 year old user

exercising at 75% of their max.)

DISPLAY & 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) — Displays the length in inches (or centimeters if set in 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 — A MET 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.

DISPLAY & READOUT

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Workout Proﬁ le — The dot-matrix area of the display shows the actual course

proﬁ le of the selected exercise program. The taller the column, the higher the resistance level for that segment of the program. The ﬂ ashing column at the far left displays your current interval.

EV7.16 Console

EV7.18 Console

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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:

• 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

HE ART RATE

The Telemetry (e.g., Polar®) belt.

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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).

• Contact heart rate (EV7.18 Model Only). Sensors on the handgrip detect heart rate and display it on the console.

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Telemetry Heart Rate

Pacemaker users should not use the telemetry transmitter without ﬁ rst consulting with their doctor.

The telemetry heart rate monitoring system consists of the receiver, located in the

display, and a transmitter belt worn across your chest. The monitoring function is activated as soon as you strap on the chest belt and step within range of the receiver in the machine. Two electrodes on the underside of the chest belt sense the heart rate signal and send it to the receiver. On the EV7.18, the heart symbol on the display ﬂ ashes to indicate that the display is receiving a valid signal. On the EV7.16, the far right decimal point in the Heart Rate Display ﬂ ashes to indicate that the display 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 ﬁ t 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.

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If your heart rate is not being displayed, try the following:

• Move closer to the display.

• Tighten the elastic band on the chest belt.

• Adjust the belt higher or lower on your chest.

• Remoisten the electrodes.

HEART RATE MONITORING

• Test your chest strap with a machine that you know is working, or with a heart rate watch that you know is working.

Maintaining the Transmitter Belt

Clean the chest belt regularly with mild soap and water, then dry thoroughly

— residual sweat and moisture keeps the transmitter active and will drain the

battery in the transmitter. Do not use abrasives or chemicals such as steel wool or alcohol for cleaning, as they can damage the electrodes permanently. The supplied chest belts use a sealed battery and are non-replaceable. 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.

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.

HE ART RATE

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The contact heart rate system’s ability to detect a heart rate signal is inﬂ uenced 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 using the contact heart rate grips. 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 (ﬁ g

6). After the initial contact heart rate signal is detected, the controller will enter a validation phase requiring a good heart beat signal 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.

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C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S

MY NAUTILUS™ SETUP AND OPERATION

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My Nautilus™ menu is

My Nautilus™ Member Setup

personal workout diary that records and tracks every workout. Tracking all your crucial exercise data is

MY NAUTILUS™

essential to knowing where you are on the road to achieving your ﬁ tness goals.

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My Nautilus™ will store

To set up a personal My Nautilus™ proﬁ le, complete the following steps.

1. Press the MY NAUTILUS™ key during Standby mode to scroll through the menu of My Nautilus™ members. If a proﬁ le 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.

up to ﬁ ve individual user’s

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workout data including total workouts, total hours, total miles, average speed and resistance level, average heart rate and fastest mile times.

3. Use the LEVEL UP/DOWN Keys to select YES and press ENTER to conﬁ rm.

4. ENTER NAME +/- will appear on the display. Enter your name (up to 16 characters) using the LEVEL UP/DOWN Keys pressing ENTER to conﬁ rm 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 proﬁ les 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 conﬁ rm.

6. Proﬁ le Setup is complete. This new name will now appear in the My Nautilus™ member menu.

My Nautilus™ Operation

After the My Nautilus™ proﬁ le 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 conﬁ rm.

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 conﬁ rm selection.

My Nautilus™ Options

• 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.

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MY NAUTILUS™ SETUP AND OPERATION

• 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 this manner also allows you to choose from 3 custom programs for each speciﬁ c user.

• WORKOUT HISTORY — This allows you to review all your past workout data. The display will automatically scroll through your total hours, total workouts,

fastest mile, average heart rate, average speed, average resistance level and total miles. (Average values are from last workout run, total values and fastest mile are from all workouts run) These statistics will be scanned for 4 seconds each in a continuous loop. Pressing LEVEL UP/DOWN keys will 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.

My Nautilus™ Proﬁ le Updates (Age or Weight Change)

To update your My Nautilus™ proﬁ le if your age or weight has changed,

follow the steps below.

1. Press the MY NAUTILUS™ Key during Standby Mode to scroll through the My Nautilus™ proﬁ les until your name is displayed.



IMPORTANT

You must ﬁ rst enter the

My Nautilus™ menu for

workout data to be collected

and stored. Workout History

cannot be stored unless you

have selected your proﬁ le

from the My Nautilus™ menu

at the beginning of each

workout. When selecting

NEW WORKOUT from My

Nautilus™ menu and while

setting up programs, you will

not be prompted to enter

weight, or age, if applicable.

MY NAUTILUS™

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2. Press 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 conﬁ rm.

4. You may now update your weight and/or age using the LEVEL UP/DOWN keys or the numeric keypad and pressing ENTER conﬁ rm.

5. Your My Nautilus™ proﬁ le has been updated.

Erasing your My Nautilus™ Proﬁ le and Workout History

1. Press the MY NAUTILUS™ key during Standby Mode to scroll through the My Nautilus™ proﬁ les 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 proﬁ le and all stored data, select YES and press ENTER to conﬁ rm. Note: this permanently erases all workout history and custom

programs for this proﬁ le!

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C H A N G I N G TH E G A M E I N H E A LT H A N D F I T N E S S

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

the intensity level will be displayed in the current

ﬂ ashing column. The new intensity level will

To use the Manual Program:

to the MANUAL Program.

• Your weight is used to calculate the number

The intensity level may be changed at any time during

the workout by pressing the UP and DOWN LEVEL

will be displayed in the current ﬂ ashing column. The

PROGRAMMING YOUR WORKOUTS

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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.

QUICK S TART

To use the Quick Start Program:

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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 level will be displayed in the current ﬂ ashing 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 proﬁ le 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 conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys and press the ENTER Key to conﬁ rm.

• 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 conﬁ rm value.

5. Enter the desired workout time using the UP/ DOWN LEVEL Keys and press the ENTER Key to conﬁ rm 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 ﬂ ashing column. The new intensity level will continue throughout the rest of the workout until changed using the Level Keys.

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PROGRAMMING YOUR 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 proﬁ le in the center display indicates relative intensity. Any changes to the intensity level will not change the look of the remaining proﬁ le; 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 conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys and press ENTER to conﬁ rm.

• 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 conﬁ rm value.

5. Enter the desired workout time and press the ENTER Key to conﬁ rm and begin workout.

The Calorie Burner Program

The Calorie Burner Program is a 60-interval 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 speciﬁ cally to condition the cardiovascular system. The proﬁ le in the center

display indicates relative intensity. Any changes to

the intensity level will not change the look of the

remaining proﬁ le; 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 conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys and press ENTER to conﬁ rm.

• 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 conﬁ rm value.

FAT & CALORIE BURNER

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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 ﬂ ashing column. The new intensity level will continue throughout the rest of the workout until changed using the Level keys.

5. Enter the desired workout time using the UP/ DOWN LEVEL Keys and press the ENTER Key to conﬁ rm 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 ﬂ ashing column. The new intensity level will continue throughout the rest of the workout until changed using the Level keys.

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PROGRAMMING YOUR WORKOUTS

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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

SPEED INTERVALS

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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 proﬁ le and any changes to the intensity level will not change the look of the remaining proﬁ le.

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 conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys and press ENTER to conﬁ rm.

• 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 difﬁ cult 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.

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6. Enter your desired workout time using the UP/ DOWN LEVEL Keys and press the ENTER Key to conﬁ rm 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 ﬂ ashing column. The new intensity level will continue throughout the rest of the workout until changed using the Level keys.

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PROGRAMMING YOUR WORKOUTS

Custom Intervals Program

Similar to the Speed Intervals Programs but with a greater degree of customization to allow you to create the perfect interval program for your ﬁ tness needs. With the Custom Interval Program, you have the ability to adjust your Work and Rest level and duration as well as being able to determine the number of intervals you wish to perform.

00:01 00:02 00:03

To use the Custom Intervals Program:

1. Press the PROGRAM Key to enter the program selection menu. Use the UP/DOWN LEVEL Keys to advance to the CUSTOM INTERVALS Program.

2. Press the ENTER Key to conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys and press ENTER to conﬁ rm.

• 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 difﬁ cult 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 difﬁ cult Work Interval.

CUST OM IN TERVAL S

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00:04

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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 conﬁ rm information and begin workout.

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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 ﬂ ashing column. The new

-

intensity level will continue throughout the rest of the

-

workout until changed using the Level keys.

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PROGRAMMING YOUR WORKOUTS

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Heart Rate Zone Trainer Program

exercise and the total number of calories burned during the exercise session.

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

4. Enter your age using the UP/DOWN LEVEL Keys and press ENTER to conﬁ rm.

selected target heart rate by automatically adjusting the intensity level (resistance) during the workout.

HE ART RATE TR AINER

The default target heart rate is equal to 70% of your maximum heart rate which is 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

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the new target heart rate, then press the ENTER Key.

To use the Heart Rate Zone Trainer Program:

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 rate, or enter a different target heart rate using the UP/DOWN LEVEL Keys and then press ENTER to conﬁ rm.

• The target heart rate selected by the console is based on age, and is equal to 70% of your maximum heart rate which is calculated by the

1. Put the chest strap on. Remember to wet the electrodes underneath the chest strap. The

following equation: (220 – Age) x 70%. (See chart below.)

console must detect a heart rate signal before it will allow you to select the Heart Rate Zone

Trainer Program.

6. Enter the desired workout time and press the ENTER Key to conﬁ rm.

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 conﬁ rm selection.

4. Enter your weight using the UP and DOWN Keys and press ENTER to conﬁ rm.

• Your weight is used to calculate the number of calories burned during each minute of

An Example of Calculating Maximum Heart Rate:

User is

40 years

of age

220 – 40 = 180

(180 beats per minute would be the approximate maximum heart rate for a 40 year old user)

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 conﬁ rm.

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 rate of a 40 year old user working out at 70% of their maximum heart rate.)

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PROGRAMMING YOUR WORKOUTS

• Your weight is used to calculate the number

This value will be 80% of your predicted maximum

value will be 65% of your predicted maximum heart

the UP/DOWN LEVEL Keys.

the Rest and Work interval portion. Then, when the

will automatically change the resistance level to

the previously saved level. This repeats until the

workout time is complete and the program moves

Heart Rate Intervals Program

This Heart Rate Control Program allows you to

completely customize your workout and determine your interval workout intensity based on your heart rate. You also have the ability to customize your

“Work” and “Rest” intervals times using this program.

To use the Heart Rate Intervals Program:

1. Press the PROGRAM Key to enter the program selection menu. Use the UP/DOWN LEVEL Keys to advance to the HEART RATE INTERVALS Program.

2. Press the ENTER Key to conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys and press ENTER to conﬁ rm.

• 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.

8. Enter your “Rest” time using the UP/DOWN LEVEL Keys. This will be the easier, recovery interval of the program.

9. Enter your total workout time using the UP/DOWN LEVEL Keys. Press the ENTER Key to begin your workout.

After the ﬁ rst Rest and Work Interval, the program

stores the resistance level and the end of each or the Rest and Work interval portion. Then, when the program moves to the second interval, the program will automatically change the resistance level to the previously saved level. This repeats until the workout time is complete and the program moves into the Cool Down stage.

HE ART RATE INTERVALS

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4. Enter your age using the UP/DOWN LEVEL Keys. Press the ENTER Key to conﬁ rm.

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 is spent in the more difﬁ cult Work Interval.

7. A default “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.

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C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S

PROGRAMMING YOUR WORKOUTS

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Heart Rate Hill Intervals Program

A great program that slowly increases and lowers your heart rate as you exercise. In this program, you deﬁ ne a Work Target Heart Rate, Rest Target Heart Rate and Total Exercise Time. At the beginning of the

HE ART RATE HILL

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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.

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.

2. Press the ENTER Key to conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys and press the ENTER Key to conﬁ rm.

• 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 conﬁ rm.

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.

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6. A default “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.

7. Enter your total workout time using the UP/ DOWN LEVEL Keys. Press the ENTER Key to begin your workout.

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PROGRAMMING YOUR WORKOUTS

Heart Rate Step Intervals Program

This is a simple ﬁ ve-step heart rate control program

that allows you to preset ﬁ ve heart rate levels. During the workout, the total workout time selected will be divided equally by the ﬁ ve 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 ﬁ ve steps detailed above are conﬁ gured in an

interval type workout, however you may chose to have the steps gradually increase or remain constant depending on your ﬁ tness 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 select the HEART RATE STEP

INTERVALS Program.

2. Press the ENTER Key to conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys and press ENTER to conﬁ rm.

• 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 conﬁ rm.

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 conﬁ rm.

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 conﬁ rm and begin workout.

HE ART RATE STEP

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C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S

PROGRAMMING YOUR WORKOUTS

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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 workout options and variety that

MY STRIDE™ PROGRAMS

®

the Nautilus® Pro Series Ellipticals provide.

There are three different My Stride™ Programs

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 conﬁ rm selection.

to choose from. These include Beginner, Intermediate and Advanced.

3. Enter your weight using the UP/DOWN LEVEL Keys and press the ENTER Key to conﬁ rm.

NAUTILUS

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.

• 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 conﬁ rm value.

5. Enter the desired workout time and press the ENTER Key to conﬁ rm 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 ﬂ ashing column. The new

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.

20

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 ﬁ bers 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 conﬁ rm selection.

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 conﬁ rm selection.

3. Enter your weight using the UP and DOWN LEVEL Keys and press ENTER to conﬁ rm.

SPEED / CALORIE GOAL

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®

3. Enter your weight using the UP and DOWN LEVEL Keys and press ENTER to conﬁ rm.

• 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 conﬁ rm value.

5. Enter the desired workout time using the UP/ DOWN LEVEL Keys and press the ENTER Key to conﬁ rm and begin workout.

Try to keep the resistance at a moderate and constant

level. Maintain a comfortable and steady pace for the ﬁ rst 5:00. Follow the coaching prompts to change your speed, faster or slower during your workout.

• 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 conﬁ rm value.

5. Enter your calories burned goal using the UP/ DOWN LEVEL Keys and press the ENTER Key to conﬁ rm and begin workout.

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C H A N G I N G TH E G A M E I N H E A LT H A N D F I T N E S S

PROGRAMMING YOUR WORKOUTS

™

Random Play Program

Never do the same workout twice! This program randomly generates a workout course proﬁ le so every workout is a unique adventure. The ﬁ rst

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.

four segments of the program are always lighter in

RANDOM PLAY

resistance to provide an adequate warm-up period. After that, it’s anybody’s guess.

2. Press the ENTER Key to conﬁ rm selection.

3. Enter your weight using the UP and DOWN Keys and press ENTER to conﬁ rm.

®

• Your weight is used to calculate the number of calories burned during each minute of

NAUTILUS

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

conﬁ rm value.

5. Enter the desired workout time using the UP/ DOWN LEVEL Keys and press the ENTER Key to conﬁ rm.

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 displayed in the current ﬂ ashing column. The new

intensity level will continue throughout the rest of the

workout until changed using the LEVEL keys.

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TEST YOUR FITNESS LEVEL

The Nautilus® Fit Test Program

It is helpful to periodically test your ﬁ tness level to measure the success level of your current workout program and make adjustments to your exercise program going forward.

Understanding Sub-Maximal Exercise Testing

Before using the Fit Test Program for sub-maximal exercise testing, it should be noted that all submaximal tests make several assumptions:

• That a steady-state heart rate is obtained for each exercise workload.

• That a linear relationship exists between heart rate, oxygen uptake and workload.

• That the maximal heart rate for a given age is uniform.

• That the mechanical efﬁ ciency of the physical activity performed (i.e., oxygen uptake at a given workload) is the same for everyone.

continue to exercise at one-minute intervals at the

same workload until two successive heart rates differ by less than ﬁ ve beats per minute.

It is also important that the sub-maximal heart

rates obtained be between 115 and 150 beats per minute, because it is within this heart rate range that a linear relationship tends to exist between heart rate and oxygen uptake or workload for most adults. When the heart rate is less than

115, many external factors (e.g., talking, laughing,

apprehension, etc.) can greatly inﬂ uence heart rate. Once the heart rate reaches a level between

115 and 150, external factors no longer inﬂ uence

heart rate, and a linear relationship exists. As the heart rate rises above 150, the heart rate/oxygen uptake relationship becomes curvilinear.

The third assumption involves maximal heart rate.

Maximal heart rate is the greatest heart rate that can be measured when an individual is exercising to the point of volitional fatigue (i.e., exhaustion) during a graded exercise test. Several equations have been developed to estimate an average maximal heart rate:

FI T TEST PROGRAM

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It should be kept in mind that any one or all of the above mentioned assumptions might not be met during a sub-maximal exercise test. If for any reason one of the assumptions is not met, then errors in predicting VO2 max will occur.

Unfortunately, it is often quite difﬁ cult to meet all of the requirements for the four listed assumptions. For example, exercising at a given workload for only a few minutes can involve an insufﬁ cient amount of time for many individuals to achieve a true steady state. To ensure that a steady state has been achieved, the heart rate should be measured after two minutes of exercise at a given workload and again after the third minute of exercise at that workload. These two heart rates should then be compared. If a difference of more than ﬁ ve beats per minute between the two is found, the person should

• Maximal heart rate = 220 minus age (low estimate)

• Maximal heart rate = 210 minus [0.5 x age] (high estimate)

• Maximal heart rate = 226 minus age (estimate for older individuals)

Maximal heart rate can, however, vary greatly among different individuals of the same age. One standard deviation is ±12 bpm, which means that two-thirds of the population varies an average of plus or minus 12 heartbeats from the average given by a prediction equation. If an individual’s age-predicted maximal heart rate is higher than that person’s true maximal heart rate, then his/her estimated VO2 max will be an overestimation of the correct or actual value.

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TEST YOUR FITNESS LEVEL

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The ﬁ nal assumption addresses the issue of mechanical efﬁ ciency. 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

FI T TEST PROGRAM

®

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are more efﬁ cient at performing a given task than others. As a result, the average oxygen consumption associated with a given workload may vary signiﬁ cantly from one person to another. Thus, VO2 max predicted by sub-maximal exercise tests tends to be overestimated for those who are mechanically efﬁ cient and underestimated for those who are inefﬁ cient.

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 reﬂ ection of an individual’s ﬁ tness 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 tests and that person’s heart rate response to a ﬁ xed workload is found to decrease over time, it is reasonably safe to conclude that the individual has made improvements in aerobic (cardio respiratory) ﬁ tness, irrespective of the accuracy of the VO2 max prediction.

given an exercise test. A “yes” answer to any of the

following seven questions taken from the PAR-Q 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 could 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?

Pretest Screening

Nautilus® Sub-Maximal Fit Test

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 ﬁ tness practitioners have extensively (and quite successfully) used the PAR-Q to determine whether individuals should be

24

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 ﬁ rst 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 VO2 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 ﬁ nal 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 until 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 VO2 max

can then be calculated.

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. Put the 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 conﬁ rm.

4. Enter your age using the UP and DOWN Keys and press ENTER to conﬁ rm.

FI T TEST PROGRAM

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®

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.

5. The console will display ENTER GENDER MALE / FEMALE. Select your gender using the UP and DOWN Keys and press the ENTER key to conﬁ rm.

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:

• You stop exercising at any point during the test.

• The heart rate response to each work level is the same or less than the previous work level.

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• The heart rate never reaches 115 beats/min.

• The heart rate continues to rise after the ﬁ fth minute.

• No cool down is done at the end of the test.

9. The estimated maximal aerobic capacity is displayed in METs, and VO2 max . The results are

compared to normative values of the same age and

FI T TEST PROGRAM

8. The test is complete when two consecutive steady-state heart rates are obtained above 115 beats/min. The test can be as short as 6 minutes,

gender* (see below), then given a ﬁ tness rating of

“Low”, “Fair”, “Average”, “Good”, or “High.”

or as long as 15 minutes.

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Fitness Rating Norms (VO2 max)

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AGE 20 – 29 30 – 39 40 – 49 50 – 59 60 +

High 51.4 + 50.4 + 48.2 + 45.3 + 42.5 +

Good 51.3 – 46.8 50.3 – 44.6 48.1 – 41.8 45.2 – 38.5 42.4 – 35.3

Men

Average 46.7 – 42.5 44.5 – 41.0 41.7 – 38.1 38.4 – 35.2 35.2 – 31.8

Fair 42.4 – 39.5 40.9 – 37.4 38.0 – 35.1 35.1 – 32.3 31.7 – 28.7

Low 39.4 or less 37.3 or less 35.0 or less 32.2 or less 28.6 or less

High 44.2 + 41.0 + 39.5 + 35.2 + 35.2 +

Good 44.1 – 38.1 40.9 – 36.7 39.4 – 33.8 35.1 – 30.9 35.1 – 29.4

Women

Average 38.0 – 35.2 36.6 – 33.8 33.7 – 30.9 30.8 – 28.2 29.3 – 25.8

Fair 35.1 – 32.3 33.7 – 30.5 30.8 – 28.3 28.1 – 25.5 25.7 – 23.8

Low 32.2 or less 30.4 or less 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, 6 th Edition,

Lippincott Williams & Wilkins, Philadelphia, PA, 2000, p. 77.

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CREATING CUSTOM WORKOUTS

Custom Workouts

These programs allow you to create and store your own custom course proﬁ les. 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 to scroll through the My Nautilus™ proﬁ les until the desired name is displayed and press the ENTER key to conﬁ rm.

2. Use the UP/DOWN LEVEL Keys to select NEW WORKOUT and press ENTER to conﬁ rm 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 ﬁ rst segment of the program will ﬂ ash on the left side of the dot matrix. Enter in your desired resistance level for this ﬁ rst segment using the LEVEL UP/DOWN keys and press ENTER to conﬁ rm.

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.

2. Use the LEVEL UP/DOWN Keys to select NEW WORKOUT and press ENTER to conﬁ rm selection.

3. Use the LEVEL UP/DOWN Keys to select CUSTOM ONE, CUSTOM TWO or CUSTOM THREE. Press START Key to conﬁ rm 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

conﬁ rm and begin workout.

The dot-matrix area of the display will show the actual course proﬁ le of the selected custom program. The taller the column, the greater the resistance for that interval. The ﬂ ashing 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:

• Total Time

• Total Distance

• Total Calories

• Average Calories Per Hour

• Average Strides Per Minute

• Average Stride Length (Model EV7.18 only)

• Average Watts

• Average Speed

• Average Level

• Average Heart Rate

CUST OM WORKOUTS

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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™ proﬁ les until the desired name is displayed. Press the ENTER key to conﬁ rm.

Each statistic will be displayed for 4 seconds in a 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.

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No single ﬁ tness program is suitable for all. All ﬁ tness programs should be designed by ﬁ tness professionals who are trained to tailor the program to the individual goals and ﬁ tness 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 ﬁ tness professionals. Programs should be altered for comfort and safety when necessary.

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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

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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 beneﬁ ts. Sure, it is great if you can workout for 30-40 minutes at a time, ﬁ ve 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 ﬁ tness “die-hard” to beneﬁ t from exercise… you just need to get started, work out at levels that are comfortable and enjoyable to you and stick with it!

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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 ﬁ tness 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 traf ﬁ c? 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.

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The biggest advantage, however, may simply be the time factor. With work

schedules ever-changing and busy family obligations, a home gym offers the beneﬁ t of being able to work out when it is most convenient for you. No classes to time your schedule around, or peak times to avoid. This is especially convenient if you have children at home.

It couldn’t be easier!

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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 ﬁ rst step is the most difﬁ cult. Any new habit is difﬁ cult to establish at ﬁ rst,

but it can be done. Be patient, and plan to start slow and easy. Less is more

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when you are ﬁ rst starting out… don’t overdo it!

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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.

Get a physical exam. If you have been inactive for several years or new to an

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Plan for your home ﬁ tness center. Set aside an area or a room in your house or

apartment that is exclusively for ﬁ tness, and make sure that it is as comfortable as possible, so you’ll enjoy using it. If you like music, watching television or looking outside while exercising, make sure these things are accessible. Remember, if you don’t enjoy the space you are exercising in, you won’t be motivated to continue your program.

Find an exercise buddy. Research has shown that starting an exercise program with someone can increase your chances of sticking to it. If you have a buddy that is also starting a program, you can encourage, motivate and challenge each other.

Make ﬁ tness 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 ﬁ t 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 ﬁ t it in, even if you have less time than you hoped for.

Use positive afﬁ rmations. Afﬁ rmations will help you program your subconscious to accept new beliefs. Saying to yourself a couple of times a day,

“I am living a healthier lifestyle by exercising several times per week at home,”

can help you stay on track.

Set goals. Setting goals can be helpful in keeping you motivated, but remember to keep them realistic. Short-term and long-term goals can make this easier. How many days do you want to exercise this week? How many workouts would you like to have done in 90 days or a year?

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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 ﬁ tness are just as important. These other two components are muscle strength and ﬂ exibility. 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 ﬁ tness program, it is only appropriate that you develop all three components in order to achieve balanced overall ﬁ tness. Let’s take a look at all three components:

Cardiovascular ﬁ tness 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 ﬁ tness, 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.

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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 Monday, Wednesday, Friday and Sunday (see the intensity monitoring section for further details on how hard to workout). On the other days, you might try going for a leisurely stroll 10 minutes in the morning and in the evening (or whenever you can ﬁ t 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.

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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 ﬁ tness program. And it is especially important as we get older.

We have learned through a variety of studies that those individuals who just

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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.

We have also learned that consistent strength training helps maintain bone and muscle mass as we get older. For women, strength training (along with cardiovascular training) may also protect against post-menopausal bone loss and osteoporosis in their later years.

And strength training is not complicated. It is recommended that you do 8 — 12 repetitions of 8 — 10 major muscle groups at least 2 days a week. However,

you don’t have to do all these exercises at once. You can break them up into shorter workouts throughout the day. For example, you can do just upper 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 ﬁ tness, but certainly the easiest one to incorporate into our daily lives because it can be done anywhere and almost at any time.

To maintain your ﬂ exibility, 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.

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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.

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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 ﬁ tness program will also include a good nutrition component. Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss.

There are a variety of schools of thought regarding which nutrition program,

diet or eating plan is best. While we do not promote or endorse any particular one, here are some things to consider that will help you get on the road to a healthy diet:

Understand caloric balance. How many Calories you intake, and how many Calories you burn off will determine whether you will gain or lose weight day to day. It is impossible to achieve weight loss without some sort of “Caloric deﬁ cit” 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.

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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

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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 any given day.

Drink water. Our bodies are made up of over 70% water, and most of us don’t drink enough. Carry water with you everywhere you go, and drink as often as you can.

This helps the body function at optimum levels, and can signiﬁ cantly help with

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weight management.

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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

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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 ﬁ rst starting out. It is also important that you workout at a variety of intensities after you have built a ﬁ tness 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:

• Easy

Zone 1

• Warm-up

• Cool-down

Zone 2

• Challenging, but comfortable

• Steady endurance pace

• Challenging, and slightly uncomfortable

Zone 3

• Race pace

• Borderline out of breath

• Breathless

Zone 4

• Not maximum, but winded

• Can’t keep the pace for very long

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When you are ﬁ rst 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 ﬁ nd 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 workout, and then spend your time in just one Zone during the next workout.

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Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical condition should also avoid Zone 3 and

Zone 4 without prior clearance from their doctor.

These Zones can be translated into target heart rate numbers if your home

ﬁ tness 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 ﬁ nd when you feel you are working at each of the speciﬁ c intensities.

Approximate

Percentage

Zone Description of Workout Intensity

of Maximum

Heart Rate

Log Your

Heart Rate

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Your

Heart Rate

• Easy

1

• Warm-up

• Cool-down

• Challenging, but comfortable

2

• Steady endurance pace

• Challenging, and slightly uncomfortable

3

• Race pace

• Borderline out of breath

• Breathless

4

• Not maximum, but winded

• Can’t keep the pace for very long

50% — 65%

65% — 75%

75% — 85%

85% — 90%

Enter the heart rate you get when you are working in Zone 1 

Enter the heart rate you get when you are working in Zone 2 

Enter the heart rate you get when you are working in Zone 3 

Enter the heart rate you get when you are working in Zone 4 

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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 ﬁ nd 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 speciﬁ c number or target heart rate. If you train properly, you will notice numbers that used to be difﬁ cult have now become

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easier. You will also notice that if you are sick or over-tired, you may ﬁ nd that numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break. If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to push yourself.

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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 wellbeing 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 beneﬁ ts 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 won’t happen overnight, it is important to focus on other beneﬁ ts so that you will remain motivated.

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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 beneﬁ ts 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.

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Finally, try to anticipate lapses. If you are traveling, or your schedule is becoming busier, and you are fearful you may get off track, try planning ahead. For example, book a hotel that has a workout facility or change up your workout so that you keep your interest high and your boredom low. The bottom line is you must be creative and innovative to keep up your ﬁ tness 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 ﬁ tness equipment and gym is worth its weight in gold. Congratulations on making the choice to get started!

Nautilus EV7.18, EV7.16 User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual