Nautilus NR 2000, NR 1000, NB 2000, NB 1000 User Manual
NB 1000/2000, NR 1000/2000
EXERCISE BIKES
Owner’s Manual
& Fitness Handbook
NR 2000
NR 1000
NB 2000
NB 1000
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
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.
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
CONGRATULATIONS!
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.
TABLE OF CONTENTS
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.
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OPERATION
OPERATION
HOW TO USE YOUR NAUTILUS BIKE
> 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.
> fig.1
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-feedback 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
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 2000
computer has 6 workout courses each specifically
designed to help your achieve maximum results from
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.
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OPERATION
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 pro-
gram 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 mus-
cular strength and endurance. Perfect for hikers, cyclists and runners.
Speed Intervals- An interval program with five progressively more diffi-
cult speed intervals. A great weight loss program. Focus on keeping your
pedaling speed constant throughout the workout.
> Results Mode
At the completion of your workout the computer will go into a Results Mode. This mode will
scroll through your workout average watts, calories per hour, average heart rate, average speed,
average rpm, total calories, time and distance. Use the Exercise Log in the back of this manual to
record your workout data.
HEART RATE TRAINING
> Heart Rate Monitoring
The Nautilus NB/NR 2000 bikes are equipped with both touch heart
rate as well as a wireless heart rate receiver. To use the touch heart
rate feature simply place both hands on the metal handgrip sensors
making sure both your palms are in contact on the front side and
your fingers are in contact on the opposite side (Fig. 5). The computer will also receive and display your heart rate using the heart
rate transmitter belt. Adjust the belt to fit snuggly, located just
below your chest as shown (Fig. 6).
> 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.
> 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.
Example: 220 – Age (40) = 180
180 beats per minute is the approximate maximum heart rate for someone 40 years of age.
180 x 70% = 126
126 beats per minute is the target heart rate that the computer will keep you working at.
IMPORTANT! The above numbers are general fitness guidelines. You should consult your physician to
establish your ideal target heart rate for your specific condition and fitness goals.
4. To accept this target heart rate number press ENTER/QUICK START. You can adjust this number using
the + and – keys to select you desired target heart rate.
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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