Nautilus Fitness Products
1690 38TH STREET. BOULDER, CO 80301
800-864-1270
www.Nautilus.com
&
Owner’s Manual
Fitness Guide
NS200
What Is Covered
Nautilus Fitness Products warrants to the original purchaser of this Nautilus Home
Gym to be free from defects in materials or workmanship, with the exceptions stated
below. This warranty is not transferable or applicable to any person other than the
original purchaser.
Nautilus Home Gyms
The frame and welds of the Nautilus Home Gyms are warrantied to the original
purchaser for 30 years from date of original purchaser. Upholstery, pulleys, bushings
and bearings are warrantied for five years to the original purchaser from date of
purchase. Cables, grips, and all other parts are warrantied to the original purchaser for a
period of 1 year from date of puchase.
Warranties Do Not Cover
• A machine purchased for commercial or institutional use.
• Damage due to use by persons who weigh more than 300 pounds.
• Damage due to abuse, misuse, accident or acts of God (such as floods).
• Consequential or incidental damages.
Some states do not allow the exclusion or limitation of incidental or consequential
damages, so the above limitation or exclusion may not apply to you.
What We Will Do
Nautilus Fitness Products will repair any product that proves to be a defect in materials
or workmanship. In the event repair is not possible, Nautilus Fitness Products, at its
option, will either replace your Nautilus Home Gym or refund your purchase price.
How To Get Service
To obtain service for a Nautilus Fitness Product, contact an authorized Nautilus Fitness
Retailer. You may also contact a Nautilus company representative at 800-864-1270 to
help you locate a dealer in your area.
How State Law Applies
This warranty gives you specific legal rights, and you may also have other rights which
vary from state to state.
WARRANTY INFORMATION
Safety Information ........................................................1
Getting To Know Your Machine ................................. 1
Using Your Machine .................................................2-4
Machine Maintenance ................................................ 4
Defining Your Goals .................................................5-6
The Workouts:
The 20 Minute Better Body Workout ..........................7
Complete Conditioning ...............................................8
Strength Training .........................................................9
Chest Exercises:
Chest Press .................................................................10
Incline Chest Press ....................................................10
Shoulder Exercises:
Front Shoulder Raise .................................................11
Rear Deltoid Rows .....................................................11
Seated Shoulder Press ................................................12
Lateral Shoulder Raise ...............................................12
Back Exercises:
Wide Pulldowns..........................................................13
Reverse Grip Pulldowns .............................................13
Seated Lat Rows..........................................................14
Seated Low Rows ........................................................14
Low Back Extensions..................................................15
Single Arm Row..........................................................15
Upright Row ...............................................................16
Arm Exercises:
Triceps Kickback.........................................................16
Triceps Pushdown.......................................................17
Standing Biceps Curl ..................................................17
Seated Triceps Extension ............................................18
Leg Exercises:
Leg Extension ............................................................18
Standing Leg Curl ......................................................19
Standing Hip Extension..............................................19
Standing Calf Raise ....................................................20
Standing Hip Abduction ............................................20
Standing Hip Adduction ............................................21
Abdominal Exercises:
Seated (resisted) Abdominal Crunch ........................21
Table of Contents
WARNING!
Before beginning any exercise program consult
your physician or health care professional. Only he
or she can determine the exercise program that is
appropriate for your particular age and condition.
If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the
exercise and consult your physician.
• Since reading and understanding all warnings and
instructions contained in the owner’s manual is essential
to safe operation, you must read and understand this
owner’s manual prior to using your machine.
• Keep your body weight centered on the machine or bench
while exercising.
• Be certain that weight pins are completely inserted prior
to exercising.
• Make sure the weight stack or top plate is never pinned
in an elevated position. Do not use the machine if it is
found in this position. Call your repair facility or consult
your assembly guides if this occurs.
• Inspect all cables, belts or chains and their connections
prior to every exercising. Do not use the machine if any
component is found worn or damaged.
• Never use dumbbells or any other means to incrementally
increase the machine’s weight resistance, other than those
means provided by Nautilus.
• Never allow children on the machine. Teenagers should
always have parental supervision in the use of this
machine .
• Never move or adjust the bench while sitting or lying on
the bench. Never stand on the bench.
• Before exercising, make sure the spring lock seat pin is
securely fastened and the bench is firmly in place.
• Inspect your machine before each workout. Periodically
check all fasteners to make sure none have loosened with
use. Tighten if necessary.
• Never attempt to exercise with more resistance than you
are physically able to handle.
1
For Your Safety
Please Follow These Instructions
When you buy any exercise equipment, you need stability.
You want durability. But these two qualities alone are not
enough. You need equipment that’s designed by people who
undersand the importance of anatomical correctness during
exercise.
At Nautilus, our expertise in the science of human
performance goes into every piece of equipment we offer. We
design our machines to be stable, comfortable and to provide
the body support you need to exercise with proper form,
while avoiding injury.
As a supplier of fitness equipment to health clubs worldwide,
the Nautilus name has become synonymous with
• Ultimate performance
• Optimum results, and
• Maximum durability.
As you pursue your fitness goals, you trust that the same care
and craftsmanship goes nto our full line of home gym
equipment, too.
Nautilus®... Making the world stronger since 1970.
THE NAUTILUS 200 HOME GYM
2
Getting To Know Your Machine
Leg Extension
Primary Weight Stack
Multi-grip
Handles
Adjustable
Seat back
Lat Pulldown Bar
Press Arm
Adjustment
Seat Height
Adjustment
Weight Selection and
Adjustment
To adjust weight, make certain
weight stack is not in use or lifted.
Simply pull the weight pin from
the weight stack and select the
desired weight. Insert pin
completely and make certain it is
locked into place before lifting. In
general, always start with lower weights and work up to
find the weight most appropriate for your goals and capacity.
Lower Seat Adjustment
To adjust the lower seat, pull the
seat pin from the side of the
machine. Facing the machine, the
adjustment is on the right side,
under the seat. This adjustment
cannot be done while you are
sitting on the seat, so you’ll want
to postion yourself back on the
seat after the adjustment to ensure
proper seat alignment. Proper seat
alignment ensures exercise
efficiency and comfort, while reducing the risk of injury.
Seat Back Adjustment
Proper arm length extension for
seated rows, chest presses, rear
delts, etc. Completed through
using the commercial-grade rachet
adjustment. Simply pull the seat
back forward until it rests in the
correct position.
Press Arm Adjustment
This pop pin adjustment allows
proper positioning of all chest
exercises, seated rows, and moves
the arms out of the way for storage.
Simply pop the pin out and move it
until you reach a comfortable arm
position. As a general rule, never
start chest exercises behind your
shoulders.
Dual Grip Handles
The Nautilus 200 offers a variety of
grip placements for user comfort and
muscle isolation. Be sure to use the
proper grip for each of your
exercises.
Using Your Machine
3
Using Your Machine
4
Machine Maintenance
Daily – Before each use you should inspect your weight machine to ensure that the cables and pulleys are in good
condition and operating smoothly. If cable appears to have any damage, including bulging, discoloration or any wires are
exposed, DO NOT USE MACHINE. Contact your authorized Nautilus Fitness Dealer to service machine. After each use,
wipe machine free of sweat with a clean, dry cloth. Upholstery can be cleaned with a mild detergent or spray cleaner.
Weekly – If used often, your machine should be thoroughly cleaned using a clean cloth and an ammonia-based cleaner.
Wipe machine down completely and be sure to touch up any scratches with touch-up paint to prevent rusting.
Twice Yearly – To keep your machine operating smoothly and looking good for many years to come, you want to clean
and lubricate the machine’s Guide Rods. To do this, remove the weight shrouds using a 9/16” socket or wrench. Clean the
long chrome rods thoroughly using a clean cloth and ammonia cleaner. Wipe rods completely dry. Spray a generous
amount of silicon lubricant on the rods.
Grips manufactured under license agreement with Hands-On
Sports & Gym Accessories Inc. Patent # 4756527
Using Cable Station Hand Grips:
These handgrips can be used as regular grips, hand cuffs
or ankle cuffs and can be placed over the shoulders for aid
in resisted crunch and oblique exercises.
Regular Grip:
Grasp the handle and cuff together to form a grip without
inserting your hand through the cuff portion. Most of the
exercises you perform utilize this grip.
Hand Cuff Grip:
Slip your hand through the cuff portion of the grip so that
the foam pad rests on the back of your hand. Then grasp
the remainder of the grip that is sitting in your palm. This
method of gripping is great for exercises like front
shoulder raises or any exercize where your palm is facing
down.
Ankle Cuff Grip:
The cuff opening can be made larger to accommodate the
ankle. Simply insert your hand in the cuff and slide it
away fromt the handle. Insert your foot or ankle and
tighten the grip by sliding the handle back toward the cuff.
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