Nautilus NB 3000, NR 3000 User Manual
NB/NR 3000
EXERCISE BIKES
Owner's Manual
NB 3000
NR 3000
CONGRATULATIONS!
Thank you for making Nautilus a part of your exercise program. For many years to come, you will
be able to rely on the quality of Nautilus craftsmanship and durability. We have included some
general fitness guidelines for your use and hope you will find the information valuable in assisting you in your pursuit of a healthy lifestyle.
Your Nautilus exercise bike will enable you to customize and monitor your workouts to:
> Increase your energy level
> Increase cardiovascular and aerobic fitness
> Increase lower body muscle strength
> Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are already physically fit,
Nautilus bikes are designed to be an efficient, easy and enjoyable way to achieve an improved
level of fitness. You can exercise your way to a more fit and healthy body. The on-board digital
computer enables you to accurately monitor your progress by tracking time, distance, speed,
calories per hour, watts, total calories, RPMs and heart rate.
This Owner’s Manual contains all the information you need to operate and enjoy your machine.
Please read the manual in its entirety before attempting to exercise.
Let’s get started.
TABLE OF CONTENTS
Operation & Set Up .................................................................................................... 1
How to use your bike ............................................................................................ 1
How to use your bike computer .....................................................................2,3,4
Heart Rate Monitoring ............................................................................................... 3
Introduction to heart rate monitoring ................................................................... 3
Using a chest strap transmitter ............................................................................ 3
Maintenance ............................................................................................................... 5
Moving your bike .................................................................................................. 5
Leveling your bike ................................................................................................. 5
Maintenance .........................................................................................................
Guidelines – General Fitness and Exercise
by Edmund R. Burke, Ph.D ........................................................................................ 6
Getting the most out of your home fitness program ........................................... 6
The Stanford home exercise study ....................................................................... 6
Home fitness planning worksheet ........................................................................ 7
Muscular strength ................................................................................................. 8
Cardiovascular strength ........................................................................................ 8
Training effect ....................................................................................................... 8
5
TABLE OF CONTENTS
Flexibility ............................................................................................................... 9
Exercise and body composition ............................................................................ 9
A balanced workout ............................................................................................. 10
Warm up .............................................................................................................. 10
Aerobic/strength exercise ................................................................................... 10
Cool down ............................................................................................................ 11
How to determine your maximum heart rate ...................................................... 11
Target heart rate training zones ..........................................................................11
Beating the dropout odds: Jump start your fitness program .............................. 12
Summary of Surgeon General's Report on
physical activity and health .................................................................................12
Make exercise a habit ......................................................................................... 13
It's never too late for fitness ............................................................................... 14
Suggested readings ............................................................................................. 14
Warranty Information ............................................................................................... 15
FITNESS SAFEGUARDS
Failure to follow any of these safeguards may result in injury or serious health problems.
> Do not place fingers or any other objects into moving parts of the exercise equipment.
> Keep children and pets away from the bike. A child’s curiosity may result in injury.
> Do not allow children to use the bike. The machine is designed and intended for adults, not children.
> Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or arms to
the drive mechanism.
> Do not dismount the bike until the pedals are at a complete STOP.
> Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is in operation.
FITNESS SAFEGUARDS
Before starting any exercise program, consult with your physician or health professional. He or
she can help establish the exercise frequency, intensity (target heart rate zone) and time appropri-
ate for your particular age and condition. If you have any pain or tightness in your chest, an irregu-
lar 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
> Seat Adjustment
Proper seat height helps ensure maximum exercise efficiency and comfort, while
reducing the risk of injury.
1. Seated on the bike, place both feet in the pedals. Rotate one pedal to the furthest most position. On the upright bike this will mean having then pedal at the 6
o’clock position (Fig. 1), on the recumbent it will mean having the pedal at the 4
o’clock position (Fig. 2). In this position you should have a slight bend in your knee
as shown.
2. If your leg is too straight or your foot cannot touch the pedal, you will need to
lower the seat. If your leg is bent too much, you will need to raise the seat.
> Foot positioning/pedal strap adjustment
1. Place the ball of each foot on the pedals. Rotate the pedals until one foot is
within arm’s reach. Then, carefully reach down and fasten the rubber strap over your
shoe and secure it to the pedal by slipping the nub at the end of the pedal through
one of the slots in the strap. Pull down the strap until it snaps into place. (Fig. 3)
2. Repeat for the other foot.
3. Point your toes and knees directly forward to ensure maximum pedal efficiency.
Pedal straps can be left in place for subsequent workouts.
4. If you have a narrow foot, you can position the rubber strap in a tighter location.
With your feet off the pedals, slide the rubber strap into the slot in the pedal.
Secure the strap to the nub underneath the pedal.
> Beginning Your Workout
Once you are in position and sitting comfortably, slowly begin pedaling with your
hands resting on the handlebars. Pedal at an easy pace and low resistance until you
feel secure and comfortable. Then try experimenting with the range of resistance
levels available.
> Upper Body Positioning
For added enjoyment, comfort and variety during your workout, experiment with
moving your hands and arms to various positions on the padded handlebars.
1
OPERATION
OPERATING YOUR NB/NR 3000 COMPUTER
> Getting Started
Your Nautilus 3000 bike has an internal generator that provides electrical power to the computer display. This
means you never need batteries or have to plug in your bike, simply pedal at 25 RPM or higher to activate the
computer.
> fig.4
ture or 2. Selecting one of the pre-programmed workouts.
NR 3000 Recumbent Computer Controls
The Nautilus recumbents feature unique remote computer controls. This allows you to control the operation
of your bike without every having to take your hands off the handgrips. The right hand controls have + and
> fig.5
> Using your NB/NR 3000 Computer
For added workout variety, the on-board computer features a selection of preprogrammed workouts as well as a manual mode program. The manual mode
program can be easily accessed by pressing the QUICK START button. All
other workout programs require you to input data. The computer also features
multi-feedback functions and easy-to-read LED displays to keep track of your
workout performance and progress (Fig.4). By taking a few moments to fully
understand the computer operation and functions, you will get more pleasure,
motivation and value from your workouts. It’s really very easy.
Accessing the Computer Workout Programs
You have two options of accessing programs: 1. Utilize the “Quick Start” fea-
– buttons to allow you to imput data and change resistance. On the left hand
controls you will find the ENTER and QUICK START buttons. These buttons
operate just the same as the buttons on the console face. Simply use your
thumb to press keys as desired. (Fig. 5).
> Quick Start
To utilize the QUICK START feature on the computer, simply begin pedaling.
Press the QUICK START button and the computer will begin immediately. The
default setting for the Quick Start program is a manual program with a resistance level of three. You can easily change the resistance level at any time by
pushing the + or - keys.
> Pre-Programmed Workouts
For added workout variety and challenge, the 3000 computer has 6 workout courses each specifically designed
to help your achieve maximum results from each workout. Your bike also features two Custom Programs and
a Fitness Test program to help you better track your fitness progress. Each program has 20 levels of intensity to
accommodate all fitness levels from first time exerciser to elite athlete.
1. Select desired program by using the + and – keys. The program hill profile will appear in the large dot-matrix
display. The higher the hill, the greater the pedaling resistance. Press the ENTER key to confirm your selection.
2. Select workout LEVEL using the + or – keys and press ENTER to confirm. Note: at any time during your workout you may adjust your workout level by simply pressing the + or – keys.
3. Enter your weight by using the + or – keys and press ENTER to confirm.
4. Enter your time using the + or – keys and press ENTER to confirm and begin your workout.
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