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

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.

Nautilus

16400 SE Nautilus Drive Vancouver, Washington 98683

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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

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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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

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.

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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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.

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.

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

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

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.

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.

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.

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.

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.

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!

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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