Nautilus NR 2000, NR 1000, NB 2000, NB 1000 User Manual

4.5 (2)

NB 1000/2000, NR 1000/2000 EXERCISE BIKES

Owner’s Manual

& Fitness Handbook

Nautilus NR 2000, NR 1000, NB 2000, NB 1000 User Manual

 

 

 

 

 

NB 1000

 

NR 1000

 

 

 

 

 

 

 

 

 

 

NB 2000

 

NR 2000

 

 

 

 

 

CONGRATULATIONS!

Thank you for making Nautilus a part of your exercise program. For many years to come, you will be able to rely on the quality of Nautilus craftsmanship and durability. We have included some general fitness guidelines for your use and hope you will find the information valuable in assisting you in your pursuit of a healthy lifestyle.

Your Nautilus exercise bike will enable you to customize and monitor your workouts to:

>Increase your energy level

>Increase cardiovascular and aerobic fitness

>Increase lower body muscle strength

>Decrease your overall percentage of body fat

Whether you are just getting started in an exercise program or are already physically fit, the Nautilus bikes are designed to be an efficient, easy and enjoyable way to achieve an improved level of fitness. You can exercise your way to a more fit and healthy body. The on-board digital computer enables you to accurately monitor your progress by tracking time, distance, speed, calories per hour, watts, total calories, RPMs and heart rate.

This Owner’s Manual contains all the information you need to operate and enjoy your machine. Please read the manual in its entirety before attempting to exercise.

Let’s get started.

TABLE OF CONTENTS

 

Operation & Set Up ............................................................................................................

1

How to use your bike..................................................................................................

1

How to use your bike computer .........................................................................

2-7

Heart Rate Training ............................................................................................................

3

Introduction to heart rate monitoring ..................................................................

3

Using a chest strap transmitter...............................................................................

4

Maintenance ..........................................................................................................................

8

Moving your bike .........................................................................................................

8

Leveling your bike........................................................................................................

8

Guidelines – General Fitness and Exercise

 

by Edmund R. Burke, Ph.D ...............................................................................................

9

Getting the most out of your home fitness program .......................................

9

The Stanford home exercise study .........................................................................

9

Home fitness planning worksheet .........................................................................

10

Muscular strength ......................................................................................................

11

Cardiovascular strength ............................................................................................

11

Training effect..............................................................................................................

11

TABLE OF CONTENTS

Flexibility.......................................................................................................................

12

Exercise and body composition ..............................................................................

12

A balanced workout...................................................................................................

13

Warm up........................................................................................................................

13

Aerobic/strength exercise.........................................................................................

13

Cool down.....................................................................................................................

14

How to determine your maximum heart rate....................................................

14

Target heart rate training zones ............................................................................

14

Beating the dropout odds: Jump start your fitness program........................

15

Summary of Surgeon General's Report on

 

physical activity and health ....................................................................................

15

Make exercise a habit ...............................................................................................

16

It's never too late for fitness ..................................................................................

17

Suggested readings ....................................................................................................

17

Warranty Information.......................................................................................................

18

FITNESS SAFEGUARDS

Failure to follow any of these safeguards may result in injury or serious health problems.

>Do not place fingers or any other objects into moving parts of the exercise equipment.

>Keep children and pets away from the bike. A child’s curiosity may result in injury.

>Do not allow children to use the bike. The machine is designed and intended for adults, not children.

>Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or arms to the drive mechanism.

>Do not dismount the bike until the pedals are at a complete STOP.

>Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is in operation.

FITNESS SAFEGUARDS

Before starting any exercise program, consult with your physician or health professional. He or she can help establish the exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition. If you have any pain or tightness in your chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort while you exercise, STOP! Consult your physician before continuing.

OPERATION

HOW TO USE YOUR NAUTILUS BIKE

> fig.1

> fig.2

> fig.3

>

For

> Seat Adjustment

Proper seat height helps ensure maximum exercise effiinjury.

pedals.

. On the at the 6 will mean

. 2). In your

2. If your leg is too straight or your foot cannot touch the pedal, you will need to lower the seat. If your leg is bent too much, you will need to raise the seat.

Secure the strap to the nub underneath the pedal.

> Beginning Your Workout

Once you are in position and sitting comfortably, slowly begin pedaling with your hands resting on the handlebars. Pedal at an easy pace and low resistance until you feel secure and comfortable. Then try experimenting with the range of resistance levels available.

and variety during your workout, experiment with to various positions on the padded handlebars.

OPERATION

OPERATING YOUR NB/NR 2000 COMPUTER

> Using your NB/NR 2000 Computer

For added workout variety, the on-board computer features a selection of pre-programmed workouts as well as a manual mode program. The manual mode program can be easily accessed pressing the “Enter/Quick Start” button. All other workout programs require you to input data. The computer also features multi-feed- back functions and easy-to-read LED displays to keep track of your workout performance and progress. By taking a few moments to fully understand the computer operation and functions, you will get more pleasure, motivation and value from your workouts. It’s really very easy.

> Accessing the Computer Workout Programs

You have two options of accessing programs: 1. Utilize the “Quick Start” feature or 2. Program the computer by entering specific data as explained below.

> Quick Start

To utilize the Quick Start feature on the computer, simply begin pedaling. Press the “Enter/Quick Start” button and the computer will begin immediately. The default

keys.

> fig.4

each workout. Your bike offers 16 levels of intensity to accommodate all fitness levels from first time exerciser to elite athlete.

1. Select programs P1 through P6 using the + and – keys. The program hill profile will appear in the large dot-matrix display. The higher the hill, the greater the pedaling resistance. Press the ENTER/QUICK START key to confirm your selection.

2.Select workout LEVEL using the + or – keys and press ENTER/QUICK START to confirm. Note: at any time during your workout you may adjust your workout level by simply pressing the + or – keys.

3.Enter your weight by using the + or – keys and press ENTER/QUICK START to confirm.

4.Enter your time using the + or – keys and press ENTER/QUICK START to confirm.

1

2

OPERATION

DESCRIPTION OF PROGRAMS

> Program Overview

Below is a brief description of some of the preset programs you have to choose from. Nautilus products have a wide range of intensity levels for each of the programs listed below giving you endless workout options. Levels can easily be adjusted up or down at any point in the workout.

Pike’s Peak- The name says’s it all. This is a thigh-burner; try to maintain a smooth, consistent speed in order to conserve energy for the end.

Plateau- A moderate program with a long warm-up and steady constant resistance.

Rolling Hills- A great intermediate level program with lots of challenging terrain changes.

Ride in The Park- Perfect for beginners or lighter workout days, this program provides a gradual warm-up followed by several mild level changes and a gradual cool-down.

Strength Intervals- A more advanced program designed to increase muscular strength and endurance. Perfect for hikers, cyclists and runners.

Speed Intervals- An interval program with five progressively more difficult speed intervals. A great weight loss program. Focus on keeping your

> Results

At the

scroll through average rpm, record your

HEART

> fig.5

OPERATION

> Heart Rate Readout

While the touch heart rate feature is a quick and convenient way to check your heart rate, it is generally not as accurate as the wireless transmitter belt and is subject to occasional misreadings and interference. If you are exercising using one of the Heart Rate Control Programs, it is preferable that you use the transmitter belt method for a more reliable signal. When the computer detects a heart rate signal from your wireless chest belt, all signals from the touch heart rate sensors will be automatically disregarded to avoid multiple signal readouts. You may from time to time find inconsistencies with the heart rate display on your display console. There are many external factors that can affect the heart rate display. Some factors that influence the reliability of the heart rate signal include the environment where the equipment is used, and even the physiology of the users themselves. The signal transmission strength of the wireless transmitter belt is generally improved when the contact sensors that are against your chest are slightly wet. This is normally accomplished simply with your body’s own perspiration during exercise however during the beginning of your workout you may find it necessary to place some water on the chest strap sensors should you experience poor or intermittent heart rate reception. Electromagnetic interference produced by such items as televisions, computers, microwave ovens, cellular and cordless telephones and florescent lights can also have an effect on the heart rate display on your Nautilus elliptical. If the machine is in close proximity and depending on the strength of those signals, the console receiver can falsely interpret those signals as heart rate signals. Simply moving the product in the room away from such items can solve many heart rate display problems.

> fig.6

> Heart Rate Control Programs

 

The Heart Rate Control Programs are designed to keep you exercising at

 

exactly your target heart rate. This is done by constantly monitoring your

 

heart rate through either the touch sensors or optional transmitter belt and

 

adjusting the resistance level up or down to maintain your target heart rate.

 

1. To begin the Heart Rate Control Program, select the HC Program from

 

the program selection menu and press ENTER/QUICK START to confirm.

 

2. You will now need to enter age and weight.

 

3. Your target heart rate will then be displayed. This number is 70% of your

 

maximum heart rate.

 

= 180

180 beats per minute is the approximate maximum heart rate for someone 40 years of age.

working at.

physician to

number using

For more information on heart rate training, please refer to the “Identifying Your Fitness Goals” section of this manual, found on page 12.

> Custom Programs Your 2000 computer allows to create and store your own programs you design.

1.To create a Custom Program, select C1 or C2 from the program selection menu then press the RESET key. Use the + and – keys to change the course profile. Press ENTER/QUICK START to confirm each segment level.

2.After a Custom Program has been created, you can simply select this program from the main program menu as you would any other program. To alter a Custom Program, simply repeat Step 1.

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