Nautilus NS 200X User Manual

Be Strong.

™

Owners Manual & Fitness Guide

P/N:0 01-6997 Rev A (09/20/2006)

NS 200X

Model: NS 200X

TABLE OF CONTENTS

Safety Information ........................ 3

Getting To Know Your Machine .. 4

Using Your Machine ...................... 5

Maintenance .................................. 6

Defining Your Goals ...................... 7

The Workouts

The 20 Minute Better Body Workout ............ 9

Complete Conditioning .............................10

Strength Training ................................... 11

Chest Exercises

Chest Press ..........................................12

Incline Chest Press ................................. 12

Pec Dec .............................................. 13

Leg Exercises

Leg Extension .......................................21

Standing Leg Curl ................................... 22

Standing Hip Extension ............................ 22

Standing Calf Raise ................................ 23

Standing Hip Abduction ...........................23

Standing Hip Adduction ...........................24

Abdominal Exercises

Seated Abdominal Crunch ........................ 24

Warranty Information ................... 25

Important Contact Numbers ........ 26

Shoulder Exercises

Front Shoulder Raise ............................... 14

Rear Deltoid rows .................................. 14

Seated Shoulder Press ............................ 15

Lateral Shoulder Raise ............................ 15

Back Exercises

Wide Pulldowns .................................... 16

Reverse Grip Pulldowns ........................... 16

Seated Lat Rows .................................... 17

Seated Low Row .................................... 17

Low Back Extensions .............................. 18

Single Arm Row ..................................... 18

Upright Row ......................................... 19

Arm Exercises

Triceps Kickback ................................... 19

Triceps Pushdown ................................. 20

Standing Biceps Curl............................... 20

Seated Triceps Extension ......................... 21

2

SAFETY INFORMATION

7 ! 2 . ) . '

IMPORTANT SAFETY INFORMATION: SAVE THESE INSTRUCTIONS

The following definition applies to the word “Warning” found throughout this guide:

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 Owners Manual.

2. Read and understand all Warnings on this machine. See the
Safety Warning Labels of this manual.

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 other 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.

5. Inspect this machine for loose parts or signs of wear. Pay
special at tention to the Seat. Do not use if found in this
condition; contact Nautilus Customer Service.

6. This machine is for Consumer use only

7. This machine is designed for a User’s Weight Limit of 300
pounds /136.078 kilograms. Do not use if you are over this
weight.

machine of 3ft./ .9 meters. Keep third parties out of this area
when the machine is in use.

14. Operate the machine in the manner described in this manual.
It can be hazardous to over-exer t yourself during exercise.

15. Make sure that all positional adjustment devices are securely
engaged.

8. This machine contains moving parts. Use Caution. Do not
wear loose clothing or jewelry.

9. Set up and operate selectorized strength equipment on a
solid level surface.

10. Do not pin the Weight Stack into an elevated position.

11. Be sure that the Weight Pin is properly inserted when using
this machine.

12. Do not use Weight Plates or dumbbells or other external
means to increase the resistance of this machine.

13. Set up the machine so that there is a free area around the

Nautilus NS200X

3

GETTING TO KNOW YOUR MACHINE

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
understand 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.

Lat Pulldown Bar

Press Arm Adjustment

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 into our full line of home gym
equipment, too.

Nautilus®... Making the world stronger since 1970.

Adjustable Seat Back

Leg Extension

Multi Handle Grip

Primary Weight Stack

Seat Height Adjustment

4

USING YOUR MACHINE

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 position 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.

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 NS200X offers a variety of
grip placements for user comfort and
muscle isolation. Be sure to use the
proper grip for each of your
exercises.

Seat Back Adjustment

Proper arm length extension for
seated rows, chest presses, rear
delts, etc. Completed through
using the commercial-grade ratchet
adjustment. Simply pull the seat
back forward until it rests in the
correct position.

Nautilus NS200X

5

USING YOUR MACHINE

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 exercise 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 from the handle. Insert your foot or ankle and
tighten the grip by sliding the handle back toward the
cuff.

Grips manufactured under license agreement with
Hands-On Sports & Gym Accessories Inc. Patent #
4756527

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.
DO NOT clean the upholstry with cleansers that contain enzymes.

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.

6

DEFINING YOUR GOALS

Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals.
Here are some fitness components that will help you define your goals and choose your fitness program.

MUSCLE STRENGTH

you can exert against resistance at one time. Your
muscle strength comes into play when you pick up
a heavy bag of groceries or lift a small child. It is
developed when a localized muscle is worked both
positively (concentric) and negatively
(eccentric) at a resistance great enough to perform
only five to eight repetitions of the exercise before
the muscle fails.Each set of repetitions is followed
by a rest interval that typically runs three times
longer than the set. Later,between exercise
sessions, the muscle overcompensates for the
stress and usually increases in both strength and
size.

MUSCLE ENDURANCE

repeated contractions. It comes into play when
you cross-country ski or work on your feet all day.
Endurance training addresses the slow twitch,
endurance muscle fibers, which depend on oxygen
for energy. To develop muscle endurance, use low
resistance and high repetitions — about 15- 20
repetitions in each set, three sets to each exercise,
working the muscle only to fatigue.

MUSCLE POWER

and speed of the muscular contraction. This is
often misinterpreted as:
a) Being directly associated with certain skill or
sport and/or
b) Meaning that you must move fast.
Load is actually a more important factor than speed
when attempting to improve power.
When training to achieve muscular power, pick a
resistance that fatigues you in the 3-5 repetition
range. When performing these reps, it is more
important to think of contracting the muscles faster
rather than attempting to move faster. Performing
sport simulation exercises usually results in a
deterioration of the motor pattern or skill. The
biomechanically sound method of improving power
in your sport is to train for power using the correct
joint movements, as described in this manual. Then
practice the skill associated with your sport,
learning to apply this newly achieved power.

is the maximum force

is the ability to perform

is the combination of strength

BODY COMPOSITION

to lean weight (muscles, bones and tissue). As you
age, the ratio shifts. The fat weight increases and the
lean weight decreases. Training for muscle strength
will generally increase muscle size and aerobic
conditioning will help burn extra calories. Performing
these two forms of exercise, either at different times or
together, will create the greatest changes in body fat
weight.

BALANCED STRENGTH

of equal strength developed in all parts of the body. It
comes into play in your standing and sitting posture,
and in your ability to perform just about any activity
safely and effectively. An over-development of the
back will round the shoulders; weak or stretched
abdominals can cause lower back pain. You want a
balance of muscle strength in front and back. In
addition, you need a balance of strength between your
middle, lower, and upper body.

FLEXIBILITY is the ability of a muscle or group of
muscles to move the joint through a full range of
motion. Flexibility comes into play when you execute
an overhand serve or stretch for the top shelf in the
kitchen. It is a cooperative movement of opposite
muscle groups. When a muscle contracts, its
opposite muscle group must relax for the action to
occur. Increased flexibility means an increased range
of motion, made possible by this simultaneous
contracting and relaxing. Good flexibility is important
in protecting the body from injury and can be achieved
through the balanced strength training programs
included in this manual.

CARDIOVASCULAR ENDURANCE

of the heart and lungs to supply oxygen and nutrients
to exercising muscles over an extended period of time.
It comes into play when you jog a mile or ride a bike.
It is a critical component of overall fitness and health.
Any exercise program must be supplemented with
cardiovascular training.

is the ratio of fat weight (fat)

and alignment is the result

is the ability

Nautilus NS200X

7

Reaching Your Goals

DEFINING YOUR GOALS

To reach your goals you must follow a consistent,
well designed program that provides balanced
development to all parts of the body and includes
both aerobic and strength exercise. Only then will
you meet your goals safely and efficiently.

The workout routines found in this manual are
professionally designed and written to target
specific fitness goals. Should you not find one
specific program to your liking, you can design your
own, based on sound information and the principles
found in this manual.

Designing Your Own Program

You may want to design your own personal
program specifically geared to your goals and life­style. Designing a program is easy, as long as you
follow these guidelines.

Understand fitness and its components:
Improperly designed programs can be dangerous.
Take some time to review this manual as well as
other fitness guides.

Remember your cardiovascular component:
Any fitness program must contain a cardiovascular
fitness component to be complete. So complement
your resistance training with aerobic exercise such
as walking, running, or bicycling.

Training variables: When designing your own
program there are several variables that, when
mixed properly, will equal the right fitness formula
for you. In order to find the best formula, you must
experiment with several combinations of variables.
The variables are as follows:

•Training Frequency: The number of times you
train per week. We recommend daily activity but
not daily training of the same muscle group.

•Training Intensity: The amount of resistance
used during your repetition.

•Training Volume: The number of repetitions and
sets performed.

•Rest intervals: The time you rest between sets
and the time you rest between workouts.

Know your current fitness level: Before you
start any fitness program you should consult a
physician who will help you determine your current
abilities.

Identify your goals: Goals are critical to
choosing and designing an exercise program that
fits and enhances your lifestyle, but so is strategy.
It’s important not to rush the process and try to
accomplish too much too soon. That will lead to
setbacks and discouragement. Instead, set a series
of smaller achievable goals.

Select complementary exercises: Be sure to
pair exercises that address compound joint
movements and single joint movements. In addi­tion, select exercises that address complementary
muscle groups.

Put first things first:

work those muscle groups that need the most
training.

During each session, first

Once you’ve established a base of fitness, follow
these basic principles:

•Isolate muscle groups: Focus work on specific
muscle groups.

•Progressive Loading: The gradual systematic
increase of repetitions, resistance and exercise
period.

8

THE WORKOUTS

20 MINUTE BETTER BODY WORKOUT

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES

Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps
without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger,
you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds
between sets. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count
three seconds up and three seconds down and work to fatigue during each set.

Body Part Exercise Sets Reps

Chest
Back
Shoulders
Arms

Legs

Trunk

Chest Press
Seated Low Rows
Standing Lateral Shoulder Raise
Standing Biceps Curl
Triceps Pushdown
Leg Extension
Leg Curl
Calf Raise
Low Back Extension
Resisted Abdominal Crunch

1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2

10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15

ADVANCED GENERAL CONDITIONING

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you
become bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing
muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase
your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the move­ment instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Day 1 & 3

Body Part Exercise Sets Reps

Day 2 & 4

Chest
Shoulders
Arms

Legs

Body Part Exercise Sets Reps

Back

Shoulders
Arms

Trunk

Chest Press
Seated Shoulder Press
Seated Triceps Pushdown
Triceps Pushdown
Leg Extension
Leg Curl
Calf Raise

Seated Lat Rows
Wide Pull downs
Standing Lat Raise
Standing Biceps Curl
Low Back Extension
Seated Resisted Abdominal Crunch

1-3
1-3
1-3
1-3
1-3
1-3
1-3

1-3
1-3
1-3
1-3
1-3
1-3
1-3

10-12
10-12
10-12
10-12
10-12
10-12
10-12

10-12
10-12
10-12
10-12
10-12
10-12
10-12

Nautilus NS200X

9