Nautilus U916, R916 Owner's Manual

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Model U916

Be Strong.

™

Owner’s Manual

Commercial Series Bike

Model R916

Model: U916 & R916

P/N: 001-6882 Rev B (09/2006)

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PREFACE

Thank you for purchasing the Nautilus® Commercial Series U916 or R916 bike. For more than 30 years Nautilus has been producing the world’s ﬁnest ﬁtness equipment used in health clubs and homes around the globe. We hope this product exceeds your expectations and is a valuable tool for your facility.

Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus bike. Doing so will help to insure that your users get the most out of your bike, enjoying safe and effective workouts ahead.

Nautilus, Inc. World Headquarters 16400 SE Nautilus Drive Vancouver, Washington, USA 98683

1-800-NAUTILUS

nautilus.com

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TABLE OF CONTENTS

Product Specifications ................................................ 4

Safety Requirements ..................................................... 5

Safety Warning Labels .......................................... 6

Moving Your Machine .................................................. 8

Getting Started .............................................................. 9

Guidelines for Getting On and Off the Bike ....... 9

Understanding the Display and Controls ................... 11

Display Definitions and Functions ...................... 11

Key Functions ......................................................... 13

Workout Program Overview ....................................... 15

Workout Program Keypad .................................... 15

Quick Start Program .............................................. 17

Manual Program .................................................... 17

Fat Burner Program ............................................... 18

Calorie Burner Program ....................................... 19

Intervals Program .................................................. 20

Heart Rate Zone Trainer Program ....................... 22

More Workouts ............................................................. 24

Nautilus

Fit Test Program ................................... 24

Calorie Goal ............................................................ 28

HR Intervals Program ............................................ 29

Random Play Program .......................................... 30

Custom Intervals Program ................................... 30

Workout Program Options ........................................... 31

Maintenance ................................................................. 48

Checking the Battery Charger ............................. 49

Recharging the Battery Backup .......................... 49

Battery Disposal ..................................................... 49

Warranty Information ................................................... 50

Contacting Nautilus ...................................................... 51

Heart Rate Monitoring ................................................. 33

Telemetry Heart Rate ............................................ 33

Maintaining the Transmitter Belt ........................ 34

Contact Heart Rate ................................................ 34

Heart Rate Priority ........................................................ 34

Exercise & Fitness Guidelines .................................... 36

Starting a Fitness Program .................................. 36

Components of Fitness ......................................... 37

Nutrition ................................................................... 39

Determining Workout Intensity Levels ............... 40

Console Codes ............................................................... 43

Default and Custom Codes ................................... 43

Machine Status Codes ......................................... 45

Diagnostic Codes ................................................... 46

Configuration Codes .............................................. 48

Nautilus® Commercial Series Bike Owner’s Manual

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PRODUCT SPECIFICATIONS

Model U916

Dimensions: 24” W x 45” L x 57” H (60.96 cm x 114.3 cm x 144.78cm)

Unit Weight: 150 lbs (68 kg)

Shipping Package Weight: 178 lbs (81 kg)

Workout Area: 50” W x 81” L (127 cm x 205.74 cm)

Power Requirements: 9V AC/DC Power Supply (Battery Charger)

Max user weight: 400lbs (182 kg)

Model R916

Dimensions: 24” W x 67” L x 46” H (60.96 cm x 170.18 cm x 116.84 cm)

Unit Weight: 180 lbs (82 kg)

Shipping Package Weight: 231 lbs (105 kg)

Workout Area: 50” W x 103” L (127 cm x 261.62 cm)

Power Requirements: 9V AC/DC Power Supply (Battery Charger)

Max user weight: 400lbs (182 kg)

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SAFETY REQUIREMENTS

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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 Owners Manual prior to using this machine. If this machine is being used in an Institutional setting, end users will not have visibilty to this owners manual. It is therefore the responsibilit y of the facility to instruct users as to proper usage of the equipment, as well as making them aware of potential hazards. This machine should only be used in a supervised area.

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, Pedals, and Crank Arms. Do not use if found in this condition; contact Nautilus Customer Service.

10. Set up the machine so that there is a free area around the machine of 18 inches (50 cm). Keep third parties out of this area when the machine is in use.

11. Operate the machine in the manner described in this manual. It can be hazardous to over-exert yourself during exercise.

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

6. This machine is designed for a User’s Weight Limit of 400 pounds (182 kg). Do not use if you are over this weight.

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

8. Set up and operate this machine on a solid level surface.

9. Care should be taken in mounting and dismounting the exercise machine.

Nautilus® Commercial Series Bike Owner’s Manual

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SAFETY WARNING LABELS

The following safety warnings are located on the Nautilus® Commercial Series Bike. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at (800) 628-8458 (North America) or +41-26-460-77-77 (International ofﬁce).

Label 2

Label 1

Label 2

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SAFETY WARNING LABELS

The following safety warnings are located on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use.

If you do not have, or cannot ﬁnd, or need to replace a warning label please call 1-800-628-8458 (North America) or +41-26-460-77-77 (International ofﬁce) to obtain a new label.

Label 1: See Figure 1 for general warning label.

Location: The warning label in Figure 1 is located on the

side of the console mast.

Label 2: See Figure 2 for general exercise warning label.

Figure 2

Location: Afﬁxed to the console face below the keypanel.

Figure 1

Nautilus® Commercial Series Bike Owner’s Manual

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TRANSPORT

Moving Your Machine

To move the upright bike, stand in front of the machine and grasp the handlebars. Pull down until the transport wheels are in contact with the ground. tilting machine up to contact the transport wheels with the ground. Use the stabilizer bars instead, to avoid any damage to the plastic covers.) The machine can now be rolled on the transport wheels.

The recumbent bike is heavy and requires two people to safely move from one location to another. To move, have two people lift up the rear end of the machine until the transport wheels are in contact with the ground. The machine can now be rolled on the transport wheels.

Note: The transport wheels are intended for indoor use only and should never be rolled on concrete or asphalt

surfaces.

(Note: Do not push down on the plastic shroud with your feet when

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GETTING STARTED

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Note: Throughout this manual, all references to the left or right side and to the front or back are

made as if you were on the machine, ready to exercise.

Guidelines for Getting On and Off the Bike

Instruct each user in the following guidelines for getting on and off the bike.

Adjustments

You should check two adjustments before using the Nautilus® U916 or R916 bike: the seat and the pedal foot strap length.

Seat Height Adjustment on the U916 Upright Bike

Sit on the seat. Put both feet onto the pedals and into the foot straps. Pedal slowly and then stop when one leg is extended and your foot is as close to the ﬂoor as possible. The knee of the extended leg should be slightly bent when the sole of your foot is parallel to the ﬂoor. If you need to adjust the seat higher, get off the bike and stand to one side. Pull up on the saddle (it’s not necessary to release the seat adjustment handle to adjust the seat higher). The seat adjustment mechanism will automatically lock into place once you have reached your desired seat height. To lower the seat, pull up on the seat adjustment handle (located under the front of the saddle) to release the locking mechanism, and then gently lower the saddle to your desired seat height. Release the seat adjustment handle and the seat will automatically lock into place. Lower or raise the seat as necessary.

It is also possible to adjust the seat without getting off the bike. Simply take your weight off the saddle while in the pedals, and raise or lower the saddle as described above.

TO AVOID INJURY, PLEASE CAREFULLY

FOLLOW THE INSTRUCTIONS.

DO NOT ADJUST THE SEAT HEIGHT

WITH YOUR WEIGHT ON THE SADDLE.

Seat Adjustment on the R916 Recumbent Bike

Sit on the seat. Put both feet onto the pedals and into the foot straps. Pedal slowly and then stop when one leg is extended. The knee of the extended leg should be slightly bent. The seat adjustment lever is located in front of the seat base. Remain seated and keep your feet on the pedals. Pull up on the lever and slide forward or backward as necessary. Push the lever down completely to lock into place. Make sure the seat is locked in place by trying to move the seat forward and backward before you start pedaling.

Foot strap Adjustment

To ensure your feet are properly secured to the pedals, you need to check the position of the foot straps. Position your foot so that the ball of your foot is over the pedal spindle. The pedal foot straps should be tight enough to

Nautilus® Commercial Series Bike Owner’s Manual

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GETTING STARTED

secure your feet to the pedals but not so tight so as to cut off the circulation. There is a ratcheting strap and buckle system on the outside of the foot strap and two adjustment holes on the inside foot strap mount. To tighten the strap, pull the end of the strap through the self-locking buckle as needed. To loosen the strap, push down on the buckle mechanism to release the lock, and adjust as necessary. If you cannot reach the adjustment straps while seated on the bike, get off the bike and stand to one side. If you need to make additional adjustments, carefully grasp the pedal with one hand and pull the outside end of the foot strap off the inside adjustment tab with your other hand. Insert the adjustment tab through the proper hole on the foot strap.

1. Position yourself comfortably on the bike and begin pedaling. You should see the “SELECT WORKOUT” message on the display.

2. Select the MANUAL exercise program so you can control the pace of your ﬁrst workout and get used to the exercise motion. Press [MANUAL] and then press [ENTER].

Footstrap

3. The console will prompt you to enter your body weight. Enter your weight in pounds (or kilograms if the console is set to metric units). Correct entry errors by pressing [CLEAR] before you press [ENTER] .

4. The console will prompt you to enter your intensity level. Enter your desired intensity level from 1 (very easy) to 20 (extremely hard). First time users may want to select a low intensity level, for example, level 3. Correct entry errors by pressing [CLEAR] before you press [ENTER] .

5. The console will prompt you to enter the workout time in one-minute increments between 5 and 99 minutes. Press [1], [0], [ENTER] to exercise for ten minutes. After time is entered, the console will display “ENJOY WORKOUT” and your program will begin. If you do not start exercising within 30 seconds, the console will return to the start screen.

6. Begin pedaling at a comfortable, natural rate. When you begin to exercise, the MANUAL program starts at the level you selected during data entry.

7. As you become comfortable with the exercise motion, press [LEVEL: and [LEVEL:

] to adjust the resistance.

U916 bike

]

8. Relax while exercising.

9. Before stepping off the bike, use the handlebars or the static bars on the side of the console on the R916 bike for balance, wait until the pedals have stopped moving, then step off.

R916 bike

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The bike display is a computerized panel used to operate the bike and see all workout data and operational status. You should familiarize yourself with the operation of the bike and location of all keys before beginning use.

BIKE CONSOLE

Understanding the Display and Controls

The machine’s console is a computerized panel used to operate your exercise bike and to display all workout data. Take time to read through the following sections so that you can properly understand its operation and take full advantage of all of your machine’s workout options.

Display Deﬁnitions and Functions

The following describes the display functions on the Commercial Series R916 and U916 bikes.

Time—The selected workout time is displayed in the upper left section of the upper display

window. In most of the workouts, the timer will count down, in minutes and seconds, until the workout is ﬁnished or stopped. If (0) is entered in the (MANUAL) or (HR ZONE TRAINER) workout, the timer will count up.

Interval Timer—The interval timer is displayed in the lower display, upper left corner. The interval timer counts down the remaining time within each interval.

Resistance Level—Displays the current intensity level between 1 (the easiest) and 20 (the hardest). Pressing the decreases the workload intensity.

 key increases the workload intensity and pressing the  key

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DISPLAY AND CONTROLS

Heart Rate—Current heart rate, in beats per minute, is displayed next to the heart icon on the lower display.

Percentage of Maximum Heart Rate—An approximation of maximal heart rate is calculated based on the latest American College of Sports Medicine

User should consult a physician to determine an appropriate target heart rate in which to exercise in based on age, weight and physical condition. While Nautilus provides some target heart rate ranges, these are only approximations and should not be viewed as a medical recommendation.

predictive equation as follows:

Max Heart Rate = 215 – (Age * .75)

Percentage of maximum heart rate will only be shown in HRC programs.

Example: For a person 40 years of age, max HR is estimated as (215 – (40 (age) * .75) = 185 . 185 beats per minute would be the approximate maximum heart rate for a 40year-old user. 185 = 76%) will be displayed in the upper left corner of the lower display area. This means that the 40-year-old user working at 140 beats per minute is at 76% of their maximum heart rate.

If the user works out at 140 beats per minute, then 76% (140 /

(See the Heart Training programs for more information.)

Distance—Provides a cumulative total of the equivalent distance, in miles (or

kilometers if your display is set to metric units), you have traveled.

Calories— Provides a current total of the number of Calories burned during a workout. Note: this number is only an approximation as a user’s caloric expenditure will vary signiﬁcantly based on a person’s age, gender, weight and metabolism.

Calories/Hour— Provides the rate at which calories are burned per hour at the current resistance level and RPM.

Speed— Displays the speed in in miles per hour (or kilometers per hour).

RPM— Displays the pedal revolutions per minute.

Watts—During a workout, this statistic displays the power output at the

current RPM and intensity Level, displayed in watts (746 watts = 1 hp).

METs—Gives you the relative energy cost of exercise. MET stands for multiple of the resting metabolic rate. While you are sitting quietly, your body consumes oxygen at the rate of 1 MET or about 3.5 milliliters per kilogram of body mass per minute. When you exercise, your body needs more oxygen in order to function. For example, exercising at 10 METs requires ten times the resting rate of oxygen consumption, or about 35 milliliters per kilogram per minute. During a workout, the display shows the current MET level. During the workout summary, the average MET level is displayed. During your

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KEY FUNCTIONS

workout, keeping track of the METs will show you how hard you are working—the higher the MET level, the harder you are working.

Workout Proﬁle—The dot-matrix area of the display shows the actual course proﬁle of the selected exercise program. The taller the column, the higher the resistance level and/or METs for that interval. The ﬂashing column shows your current interval.

U916 handlebars

R916 handlebars – at sides of seat

Key Functions

Remote Operation Control™ (ROC™)

The Remote Operation Control heart rate grips. The bike can be controlled from these keypads. The ROC includes a Quick Start key and a Display LOCK /UNLOCK key. The ROC the Level UP and DOWN keys. These keys work exactly the same as the keys on the console.

™

functions are located on the end of the handlebars above the contact

™

keypad on the left side

™

keypad on the right side includes

Left ROC™ keypad

Right ROC™ keypad

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KEY FUNCTIONS

Display LOCK / UNLOCK - Statistics Key

During the exercise program, the Display LOCK / UNLOCK key is used to track workout statistics which are shown in the text line of the display window. When a workout is started, the display is in an unlocked mode and the various exercise statistics will scroll in order. Press the [DISPLAY] key once to turn off the scan feature and show the current statistic in the display window. Press the [DISPLAY] key a second time and the scan feature will turn back on to scroll through the different statistics.

When in the Display Unlock mode, the console will cycle through the following statistics in order: Distance, Calories/Hour, RPM, Speed (mph or kph), Watts, METs, Level.

At the completion of a workout, the statistic averages are calculated based on the accumulation of data during the workout program.

Quick Start Key

to provide any user information.

Level (Intensity) UP & DOWN Keys

a workout between Level 1 (the easiest) and Level 20 (the hardest). Pressing the workload intensity and pressing the Level key, the text line will show the target level. Further presses will increase or decrease the Level.

Stop Key

Press the STOP Key a second time, and the workout statistics will be displayed, then the console will return to the “SELECT WORKOUT” prompt.

Numeric Keypad (0-9)

setup, this keypad allows you to quickly enter requested information such as time, age, intensity Level , weight and heart rate.

• Enter— The ENTER Key confirms workout selections and stores the information used by the console

• Clear— During data entry, the CLEAR Key erases information from the console memory and backs up

—Press the STOP Key any time you want to pause the workout program for up to one minute.

—The Quick Start Key provides an immediate start to a workout session without having

—The exercise intensity level may be changed at any time during

 key increases the

 key decreases the workload intensity. After the first press of a

—The numeric keypad is located on the right side of the console. During program

to calculate workout statistics.

to the previous data entry prompt.

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WORKOUT PROGRAM OVERVIEW

The Commercial Series U916 and R916 bikes have a wide variety of programming options with a great amount of flexibility to allow anyone of any fitness level to use.

Workout Program Keypad

The workout program keypad is located to the left of the display. There are six workout program keys, including a More Workouts key with multiple advanced program options.

While the console is in the “SELECT WORKOUT” mode, press one of the exercise program keys to preview the desired workout. After selecting the desired workout, simply follow the prompts to enter the required user data for that program.

When entering data, the user can select the standard default values by pressing [ENTER] at the display prompt without first typing data. This will set up the console with the following default data:

• Weight—175 lbs. (80 kg)

• Intensity Level— 1

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WORKOUT PROGRAM OVERVIEW

• Age (HR Zone Trainer program only) —40 years

• Workout Time Manual and HR Zone Trainer programs do not have a specified default time. In this program, the console timer will count up to the maximum time of 99 minutes.

Once you have selected a program, follow the console prompts.

• ENTER WEIGHT —type in your body weight in pounds (or kilograms if your console is set to metric

units).

• ENTER LEVEL

• ENTER TIME 5 - 99

—The default time in the programmed workouts and Quick Start is 20 minutes. The

—type in your desired intensity level. The bike has 20 intensity levels (1 to 20).

—select the workout duration in one minute increments from 5 to 99.

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QUICK START AND MANUAL PROGRAMS

The Quick Start Program

CALORIES BURNED

Your weight, RPM, and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

Provides an immediate start, without having to enter any user information. This program uses the standard default settings to calculate calories burned during a workout session.

To use the Quick Start program:

1. Press the [QUICK START] key. A message, “ENJOY WORKOUT” is displayed, the workout begins with exercise statistics accumulating.

2. During the workout:

The intensity level may be changed at any time during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any changes to the intensity level will be displayed in the current flashing column. The new intensity level will continue through the rest of the workout until changed using the Level keys.

3. Press [STOP] to pause the workout. Press [STOP] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the “SELECT WORKOUT” message.

The Manual Program

The Manual Program allows you to control the intensity level of the bike during the workout, while accurately calculating exercise statistics based on your weight. The default intensity level is 1 unless changed during the data entry mode. The workout profile in the display window is divided into 30 equal intervals within the selected workout time. The profile is based on the MET level, with every 1 MET equating to one vertical bar. MET level is based on a combination of intensity level and RPM.

To use the Manual program:

1. Press the [MANUAL] key. The message, “MANUAL WORKOUT” will be displayed in the text line and the workout profile displayed in the lower display. Press [ENTER] to accept.

2. The console will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

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FAT BURNER PROGRAM

3. The console will display “ENTER LEVEL 1 - 20”. Enter the desired intensity level using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

4. Next, the console will display “ENTER TIME 5 – 99”. Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time.

If you press [0], then the timer will count-up from 0:00 to the maximum time of 99: 00.

CALORIES BURNED

Your weight, RPM, and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

5. The console will display “ENJOY WORKOUT” and the timer will begin.

6. Press [STOP] to pause the workout. Press [Stop] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the “SELECT WORKOUT” message.

The Fat Burner Program

The Fat Burner program is a 30-interval workout designed with moderate changes in intensity level designed to stimulate fat store assimilation for users on a weight control program. The profile in the center display indicates relative intensity. Any changes to the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout.

To use the Fat Burner program:

1. Press the [FAT BURNER] key. The message, “FAT BURNER”, will be displayed on the

text line with the workout profile displayed in the lower display. Press [ENTER] to accept.

2. The console will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in

Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

3. The console will display “ENTER LEVEL 1 - 20”. Enter the desired intensity level

using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

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CALORIE BURNER PROGRAM

4. Next, the console will display “ENTER TIME 5 – 99”. Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time.

5. The console will display “ENJOY WORKOUT” and the timer will begin.

The intensity level may be changed at any time during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any changes to the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout.

6. Press [STOP] to pause the workout. Press [Stop] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the “SELECT WORKOUT” message.

The Calorie Burner Program

The Calorie Burner program is a 30 interval workout designed for users wanting to increase their aerobic capacity. The changes of the intensity in the program are greater than the changes in the Fat Burner program, and are designed specifically to tax the cardiorespiratory system. The profile in the center display indicates relative intensity. Any changes to the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout.

To use the Calorie Burner program:

1. Press the [CALORIE BURNER] key. The message, “CALORIE BURNER”, will be displayed on the text line with the workout profile displayed in the lower display. Press [ENTER] to accept.

Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

3. The console will display “ENTER LEVEL 1 - 20”. Enter the desired intensity level using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

4. Next, the console will display “ENTER TIME 5 – 99”. Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time.

5. The console will display “ENJOY WORKOUT” and the timer will begin.

The intensity level may be changed at any time during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any

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INTERVALS PROGRAM

CALORIES BURNED

Your weight, RPM, and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

changes to the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout.

6. Press [STOP] to pause the workout. Press [Stop] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the “SELECT WORKOUT” message.

The Intervals Program

The Intervals program is an interval workout containing 8 alternating rest intervals with 7 exercise intervals. An interval cycle consists of a work phase and a rest phase. You may scale the rest intensity level and the work intensity level independently—which will be saved for the remainder of the workout.

To use the Intervals program:

1. Press the [INTERVALS] key. The message, “INTERVALS”, will be displayed

on the text line with the workout profile displayed in the lower display. Press [ENTER] to accept.

2. The console will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG”

if in Metric mode). Enter your weight using the numeric keypad and press [ENTER] . Or, press [ENTER] to accept the default value.

Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

3. The console will display “ENTER WORK LEVEL”. Enter the desired work

intensity level using the numeric keypad and press [ENTER] . Or, press [ENTER] to accept the default value.

4. The console will display “ENTER REST LEVEL”. Enter the desired rest

intensity level using the numeric keypad and press (ENTER). Or, press (ENTER) to accept the default value.

5. Next, the console will display “ENTER TIME 5 – 99”. Enter the desired time

and press [ENTER] . Or, press [ENTER] to select the default time.

6. The console will display “ENJOY WORKOUT” and the timer will begin.

The intensity level may be changed at any time during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN]

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INTENSITY CONTROL

The intensity level may be changed at any time during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any changes to the intensity level will only change the level in the current rest or work phase.

INTERVALS PROGRAM

key to decrease the resistance. Any changes to the intensity level will only change the level in the current rest or work phase.

To change the intensity level of the work phase, you must change the intensity level during a work phase. To change the intensity level of the rest phase, you must change the intensity level during a rest phase. Changing the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout.

7. Press [STOP] to pause the workout. Press [STOP] again to end the workout.. The workout statistics will be displayed, and then the console will revert back to the “SELECT WORKOUT” message.

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HEART RATE ZONE TRAINER PROGRAM

Heart Rate (HR) Zone Trainer Program

The Heart Rate Zone Trainer program allows you to exercise at a selected target heart rate by automatically varying the intensity level (resistance)

during the workout. The default target heart rate is equal to 70% of your maximum heart rate which is calculated by the following equation:

Max HR = 215 – (.75 * Age). Target HR = Max HR * .7

To choose a different target heart rate (between 100 and 180 beats per minute) at any time during the workout, use the numeric keypad to enter the new target heart rate, followed by the [ENTER] key.

To use the HR Zone Trainer program:

1. For best results, use a telemetry heart rate chest belt. However, you can also use the contact HR grips located just below the console on the U916 handlebars or on the ends of the handlebars on both the U916 and the R916 bikes.

If you are using the telemetry HR method, put the chest strap on. Remember to wet the electrodes underneath the chest strap. The console must detect a heart rate signal to allow selection of the HR Zone Trainer program.

If you will be using contact HR, then place your hands on the contact HR grips below the console on the U916 handlebars or on the ends of the handlebars on both the U916 and the R916 bikes.

CALORIES BURNED

Your weight, RPM, and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

2. Press the [HR ZONE TRAINER] key. The message, “HR ZONE TRAINER”, will be displayed on the text line with the workout profile in the lower display. Press [ENTER] to accept.

3. The console will then display “Checking for HR. Need HR belt or Hold HR sensors”. When the console detects a valid signal it will then proceed to the next step.

4. The console will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT

- KG” if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

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HEART RATE ZONE TRAINER PROGRAM

5. The console will display “ENTER AGE 10 -99.” Enter your age using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value of 40 years old.

6. The console will display “TARGET HR.” A suggested target heart rate will be displayed, based on your age. Press [ENTER] to accept the calculated target heart rate, or enter a different target heart rate using the numeric keypad and then press [ENTER]. Or, press [ENTER] to accept the default value.

7. The console will display “ENTER TIME 5-99.” Enter the desired time and press [ENTER]. Or, press [ENTER] to accept the default value.

8. The console will display “ENJOY WORKOUT” and the timer will begin.

The following messages may be displayed during a workout:

“CHECK HR BELT”

“HOLD HR SENSORS”

“HR BELT NEEDED”

“HR MODE DISABLED”

9. Press [STOP] to pause the workout. Press [STOP] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the “SELECT WORKOUT” message.

Indicates that the telemetry heart rate signal has been missing for the last 30 seconds.

Indicates that the contact heart rate signal has been missing for the last 30 seconds.

No telemetry belt signal has been sensed during the initial setup time.

No heart rate signal is allowed due to the set up option that was chosen. Heart rate monitoring is not possible. To change HR option, refer to the HR Priority section of this manual.

TARGET HEART RATE

The target heart rate selected by the console is based on age, and is equal to 70% of your maximum heart rate which is calculated by the following equation:

Max HR = 215 – (.75 * Age) Target HR = Max HR * .7

If desired, change the target heart rate at this point by using the numeric keypad to enter the new target heart rate, and then press [ENTER].

During a workout, change to a new target heart rate that is between 100 and 180 beats per minute at any time by using the numeric keypad to enter the new target heart rate, and then pressing (ENTER). The intensity level will change automatically to achieve the new target heart rate.

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MORE WORKOUTS

More Workouts

Press the More Workouts key for several advanced program options outlined below. Press the LEVEL UP or DOWN keys to scroll through the MORE WORKOUTS program options. Press ENTER when desired program is displayed.

The Nautilus® Fit Test Program

Understanding Sub-maximal Exercise Testing

Before using the Nautilus sub-maximal tests make several assumptions:

• That a steady-state heart rate is obtained for each exercise workload.

• That a linear relationship exists between heart rate, oxygen uptake and workload.

• That the maximal heart rate for a given age is uniform.

• That the mechanical efficiency of the physical activity performed (i.e., oxygen uptake at a given workload) is the same for everyone.

It should be kept in mind that any one or all of the above mentioned assumptions may not be met during a sub-maximal exercise test. If for any reason one of the assumptions is not met, then errors in predicting VO2 max will occur.

Unfortunately, it is often quite difficult to meet all of the requirements for the four listed assumptions. For example, exercising at a given workload for only a few minutes can involve an insufficient amount of time for many individuals to achieve a true steady-state. To ensure that a steady-state has been achieved, the heart rate should be measured after two minutes of exercise at a given workload and again after the third minute of exercise at that workload. These two heart rates should then be compared. If a difference of more than five beats per minute between the two is found, the subject should continue to exercise at one-minute intervals at the same workload until two successive heart rates differ by less than five beats per minute.

U916 or R916 bike for sub-maximal exercise testing, it should be noted that all

It is also important that the sub-maximal heart rates obtained be between 115 and 150 beats per minute, because it is within this heart rate range that a linear relationship tends to exist between heart rate and oxygen uptake or workload for most adults. When the heart rate is less than 115, many external factors (e.g., talking, laughing, apprehension, etc.) can greatly influence heart rate. Once the heart rate reaches a level between 115 and 150, external factors no longer influence heart rate, and a linear relationship exists. As the heart rate rises above 150, the heart-rate/oxygen uptake relationship becomes curvilinear.

The third assumption involves maximal heart rate. Maximal heart rate is the greatest heart rate that can be measured when an individual is exercising to the point of volitional fatigue (i.e., exhaustion) during a

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THE NAUTILUS® FIT TEST PROGRAM

graded exercise test. The U916 and R916 bikes use the most current published equation developed to estimate the average maximal heart rate as follows:

Maximal heart rate = 215 minus (0.75 x age)

Maximal heart rate can, however, vary greatly among different individuals of the same age. One standard deviation is or minus 12 heart beats from the average given by a prediction equation. If an individual’s age-predicted maximal heart rate is higher than that person’s true maximal heart rate, then his/her estimated VO2 max will be an overestimation of the correct or actual value.

The final assumption addresses the issue of mechanical efficiency. Oxygen uptake at any given work rate can vary by approximately 15% between different individuals. Therefore, individuals vary in the amount of oxygen they require to perform a certain exercise workload. Some individuals are more efficient at performing a given task than others. As a result, the average oxygen consumption associated with a given workload may vary significantly from one person to another. Thus, VO2 max predicted by sub-maximal exercise tests tends to be overestimated for those who are mechanically efficient and underestimated for those who are inefficient.

+12 bpm, which means that two-thirds of the population varies an average of plus

The point to remember is that sub-maximal exercise testing, though not as precise as maximal exercise testing, is not without advantages. For example, the results of such testing can provide a fairly accurate reflection of an individual’s fitness status without the cost, risk, effort (on the part of the subject) and time involved in max testing. If an individual is given repeated sub-maximal exercise tests and that person’s heart rate response to a fixed workload is found to decrease over time, it is reasonably safe to conclude that the individual has made improvements in aerobic (cardiorespiratory) fitness, irrespective of the accuracy of the VO2 max prediction.

Pretest Screening

Prior to any exercise test (maximal or sub-maximal), participants should complete a brief health/ medical questionnaire, have their resting blood pressure and heart rate measured, and provide an informed consent form. The Physical Activity Readiness Questionnaire (PAR-Q) is an example of a valid health/medical questionnaire for screening individuals prior to sub-maximal exercise testing. Canadian health and fitness practitioners have extensively (and quite successfully) used the PAR-Q to determine whether individuals should be given an exercise test. A “yes” answer to any of the following seven questions taken from the PAR-Q would disqualify a participant from taking part in an exercise test until appropriate medical clearance was obtained.

Physical Activity Readiness Questionnaire (PAR-Q)

1. Has your doctor ever said you have a heart condition and recommended only medically supervised physical activity?

2. Do you have chest pain brought on by physical activity?

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THE NAUTILUS® FIT TEST PROGRAM

3. Have you developed chest pain within the past month?

4. Do you tend to lose consciousness or fall over as a result of dizziness?

5. Do you have a bone or joint problem that could be aggravated by the proposed physical activity?

6. Has a doctor ever recommended medication for your blood pressure or a heart condition?

7. Are you aware, through your own experience or a doctor’s advice, of any other physical reason against your exercising without medical supervision?

Nautilus® Sub-maximal Fit Test

The Nautilus® Fit Test is a program that estimates maximal aerobic capacity based on heart-rate response to sub-maximal exercise.

The Nautilus branching protocol is a series of 3-minute stages of continuous exercise at increasing intensity. The first stage is a warm-up at approximately 4 METs. The intensity of the remaining stages is based on the heart rate response to the warm-up. The test is designed to raise the steady state heart rate of the subject to at least 115 beats/minute. It is important to remember that two consecutive heart rate measurements must be obtained above 115 beats /minute to predict VO2max. The test typically lasts from 6 to 15 minutes. The test will terminate if the heart rate does not continue to rise from state to stage.

In the Nautilus

protocol, each work rate is performed for 3 minutes, with heart rates recorded during the final 4 seconds of the second and third minutes of each stage. If the heart rates are within 5 beats/min, then the heart rate during the last minute is plotted against the work rate, and the program advances to the next 3-minute stage. The program continues for two to four stages until two steady state heart rates above 115 beats/min are obtained in two consecutive stages. The line generated from the plotted points is then extended to the age-predicted maximal heart rate. A corresponding maximal work rate and VO2max can then be calculated.

At the end of the 3rd minute of each stage, if the heart rates at the end of the 2nd and 3rd minute are not within 5 beats/min of each other, then that work rate is maintained for an additional minute. At the end of the 4th minute, the heart rate is compared to the heart rate at the end of the 3rd minute. If the heart rates are within 5 beats/min, then the heart rate during the 4th minute is plot ted against the work rate. If the heart rate at the end of the 3rd and 4th minute are not within 5 beats/min, then the work rate is maintained for one more additional minute. If the heart rate at the end of the 4th and 5th minutes are within 5 beats/min, then the heart rate at the end of the 5th minute is plotted against the work rate. If the heart rate at the end of the 4th and 5th minutes are not within 5 beats/min, then the test failed.

Once two consecutive heart rate measurements are obtained above 115 beats/min range, then the test ends successfully and the results are displayed. Estimated maximum aerobic capacity is shown in ml / kg/min and METs. Next, the results are compared to normative values for others of the same age range and gender.

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THE NAUTILUS® FIT TEST PROGRAM

To use the Fitness Test program:

1. Put the chest strap on. Remember to wet underneath the chest strap, over the electrodes.

2. Press the [MORE WORKOUTS] key. Then use the Level UP or DOWN keys to scroll through the program options. When the console displays “NAUTILUS FIT TEST”, press [ENTER] to select.

3. The console will then display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric mode). Enter your weight using the numeric key keypad.

4. The console will display “ENTER AGE 10 - 99.” Enter your age using the numeric keypad.

5. The console will display “ENTER GENDER / 1 - MALE / 2 - FEMALE. Enter your gender code using the numeric keypad.

6. The console will display “BEGIN FIT TEST”. Follow the onscreen prompts. The following messages may be displayed during a fitness test:

“CHECK HR BELT”

Indicates that the heart rate signal has been missing for the last 30 seconds.

“INCREASE TO 90”

Indicates that your RPMs are below 75 revolutions per minute. For the Fit Test, RPMs should be held constant at 90 revolutions per minute

“DECREASE TO 90”

Indicates that your RPMs are above 105 revolutions per minute.

7. The test will be terminated early, and the messages “TEST TERMINATED / TRY AGAIN LATER” will be displayed if:

• The user stops exercising at any point during the test.

• The [STOP] key is pressed.

• The heart rate response to each work level is the same or less than the previous work level.

• The heart rate never reaches 115 beats/minute.

• The heart rate continues to rise after the fifth minute.

8. The test is complete when two consecutive steady-state heart rates are obtained above 115 beats/ minute. The test can be as short as 6 minutes, or as long as 15 minutes.

No cool down is done at the end of the test.

9. The estimated maximal aerobic capacity is displayed in METs, and VO2max . The results are compared to normative values of the same age and gender1 (see below), and given a fitness rating of “Low”, “Fair”, “Average”, “Good”, or “High.”

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CALORIE GOAL PROGRAM

Fitness Rating Norms (VO2max)

AGE 20 – 29 30 – 39 40 – 49 50 – 59 60 +

Men

High 51.4 + 50.4 + 48.2 + 45.3 + 42.5 +

Good 51.3 – 46.8 50.3 – 44.6 48.1 – 41.8 45.2 – 38.5 42.4 – 35.3

Average 46.7 – 42.5 44.5 – 41.0 41.7 – 38.1 38.4 – 35.2 35.2 – 31.8

Fair 42.4 – 39.5 40.9 – 37.4 38.0 – 35.1 35.1 – 32.3 31.7 – 28.7

Low 39.4 or less 37.3 or less 35.0 or less 32.2 or less 28.6 or less

Women

High 44.2 + 41.0 + 39.5 + 35.2 + 35.2 +

Good 44.1 – 38.1 40.9 – 36.7 39.4 – 33.8 35.1 – 30.9 35.1 – 29.4

Average 38.0 – 35.2 36.6 – 33.8 33.7 – 30.9 30.8 – 28.2 29.3 – 25.8

Fair 35.1 – 32.3 33.7 – 30.5 30.8 – 28.3 28.1 – 25.5 25.7 – 23.8

Low 32.2 or less 30.4 or less 28.2 or less 25.4 or less 23.7 or less

1 The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 6th Edition, Lippincott WIlliams

& WIlkins, Philidelphia, PA, 20 00, p. 77.

Calorie Goal

The Calorie Goal program allows the user to define a target number of calories to burn during their workout.

To use the Calorie Goal Program:

1. Press the MORE WORKOUTS key. Then use the Level UP or DOWN keys to scroll through the program options. When the console displays “CALORIE GOAL”, press [ENTER] to accept.

2. The console will then display “ENTER WEIGHT – LBS” (or “ENTER WEIGHT – KG” if in Metric mode). Enter your weight using the numeric keypad and press [ENTER). Or, press [ENTER] to accept the default value.

3. The console will display “ENTER LEVEL”. Enter the desired intensity level using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

4. The console will then display “ENTER CALORIES”. Enter the desired calorie value using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

5. The console will display “ENJOY WORKOUT” and the timer will begin.

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HR INTERVAL PROGRAM

HR Interval Program

The HR Interval program allows the user to define an exercise Target HR, time at exercise Target HR, recovery Target HR and total exercise time.

To use the HR Interval Program:

1. Press the MORE WORKOUTS key. Then use the Level UP or DOWN keys to scroll through the program options. When the console displays “HR INTERVALS”, press [ENTER] to accept.

2. The console will then display “Checking for HR. Need HR belt or Hold HR sensors”. When the console detects a valid signal it will then proceed to the next step.

3. The console will then display “ENTER WEIGHT – LBS” (or “ENTER WEIGHT – KG” if in Metric mode). Enter your weight using the numeric keypad and press (ENTER). Or, press [ENTER] to accept the default value.

4. The console will display “ENTER AGE 10 - 99.” Enter your age using the numeric keypad. Or, press [ENTER] to accept the default value of 40 years old.

5. The console will then display “ENTER WORK TARGET HR”. Enter the desired Target HR using the numeric keypad and press (ENTER). Or, press [ENTER] to accept the default value.

6. The console will display “WORK TARGET HR.” A suggested target heart rate will be displayed, based on your age. Press [ENTER] to accept the calculated target heart rate, or enter a different target heart rate using the numeric keypad and then press [ENTER]. Or, press [ENTER] to accept the default value.

7. The console will display “ENTER WORK TIME”. This is the amount of time you want to exercise in the work target heart rate zone. Entire desired work time using the numeric keypad and press (ENTER). Or, press (ENTER) to accept the default value.

8. The console will then display “REST TARGET HR”. A suggested target heart rate will be displayed, based on your age. Press (ENTER) to accept the calculated target heart rate, or enter a different target heart rate using the numeric keypad and then press (ENTER). Or, press (ENTER) to accept the default value.

9. The console will display “ENTER REST TIME”. This is the amount of time you want to exercise in the rest target heart rate zone. Enter desired rest time using the numeric keypad and press (ENTER). Or press (ENTER) to accept the default value.

10. The console will then display “ENTER TIME”. Enter desired total workout time using the numeric keypad and press “ENTER”. Or, press (ENTER) to accept the default value.

11. The console will display “ENJOY WORKOUT” and the timer will begin.

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RANDOM PLAY PROGRAM

Random Play Workout

The Random Play Workout is a program that randomly changes the intensity throughout the workout time.

1. Press the MORE WORKOUTS key. Then use the Level UP or DOWN keys to scroll through the program options. When the console displays “RANDOM PLAY”, press [ENTER] to accept.

2. The console will then display “ENTER WEIGHT – LBS” (or “ENTER WEIGHT – KG” if in Metric mode).

Enter your weight using the numeric keypad and press (ENTER). Or, press [ENTER] to accept the default value.

3. The console will display “ENTER LEVEL”. Enter the desired average intensity level using the numeric keypad and press (ENTER). Or, press [ENTER] to accept the default value.

4. The console will then display “ENTER TIME”. Enter the desired time and press (ENTER). Or, press [ENTER] to accept the default value.

5. The console will display “ENJOY WORKOUT” and the timer will begin.

Custom Intervals Workout

In the Custom Intervals workout, users can create a custom interval program by entering Rest Level and Time, Work Level and Time, and total # of intervals.

To use the Custom Intervals Program:

1. Press the MORE WORKOUTS key. Then, use the Level UP or DOWN keys to scroll through the

program options. When the console displays “CUSTOM INTERVALS”, press [ENTER] to accept.

2. The console will then display “ENTER WEIGHT – LBS” (or “ENTER WEIGHT – KG” if in Metric mode).

Enter your weight using the numeric keypad and press (ENTER). Or, press [ENTER] to accept the default value.

3. The console will display “ENTER WORK LEVEL”. Enter the desired intensity level using the numeric

keypad and press (ENTER). Or, press [ENTER] to accept the default value.

4. The console will then display “ENTER WORK TIME”. Enter the desired time and press (ENTER). Or,

press [ENTER] to accept the default value.

5. The console will display “ENTER REST LEVEL”. Enter the desired intensity level using the numeric

keypad and press (ENTER). Or, press [ENTER] to accept the default value.

6. The console will then display “ENTER REST TIME”. Enter the desired time and press (ENTER). Or,

press [ENTER] to accept the default value.

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WORKOUT PROGRAM OPTIONS

7. The console will display “# OF INTERVALS”. Enter the desired number of intervals using the numeric keypad and press (ENTER). Interval range is 1 - 15. Or, press [ENTER] to accept the default value.

8. The console will display “ENJOY WORKOUT” and the timer will begin.

The intensity level may be changed at any time during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any changes to the intensity level will only change the level in the current recovery or exercise phase.

To change the intensity level of the exercise phase, you must change the intensity level during an exercise phase. To change the intensity level of the recovery phase, you must change the intensity level during a recovery phase. Changing the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout.

Options During a Workout

After the message, “Enjoy Workout”, is displayed, your workout statistics will begin to accumulate. The exercise statistics include, in order:

Distance

Calories / Hour

RPM (revolutions per minute)

Speed

Power in watts

METs

Intensity Level

Target Heart Rate (in Heart Rate Control programs only)

The 20 x 30 brickyard in the lower half of the display will show the exercise profile of the workout program selected. Each column represents an equal portion of the total workout and the flashing column will advance across the brickyard as you progress through your workout.

Changing Intensity Level or Target Heart Rate During a Workout

During the workout, the intensity level may be changed at any time during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. The console will display “LEVEL”.

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WORKOUT PROGRAM OPTIONS

In Heart Rate Control programs, you can use the numeric keys to change the

TARGET HEART RATE

The WORK target heart rate selected by the console is based on age, and is equal to 80% of your maximum heart rate which is calculated by the following equation:

Max HR = 215 – (.75 * Age) Target HR = Max HR * .8

If desired, change the target heart rate at this point by using the numeric keypad to enter the new target heart rate, and then press [ENTER]. Change to a new target heart rate (between 100 and 180 beats per minute) during a workout by using the numeric keypad to enter the new target heart rate, and then pressing [ENTER].

Target Heart Rate. If the user presses a numeric key in a Heart Rate Control program, then the message line will display “TARGET HR”.

Once you enter your desired target heart rate, press [ENTER] to accept, and the console will gradually change the resistance to move you to the new target heart rate.

Pausing Your Workout

The program automatically enters the PAUSE state from a workout when the STOP key is pressed. The workout will be suspended, and the program will display the following alternating messages every 3 seconds for up to 1 minute: “WORKOUT PAUSED. PRESS STOP OR START”.

When the program enters a PAUSE state, the interval timer begins to count down from 1 minute to show you the time remaining in the pause condition.

To leave the PAUSE state:

• At the end of the one minute count down, the current workout ends, the accumulated exercise statistics are scrolled, and the program returns to the opening message.

• If the user presses [STOP], then the program ends, the accumulated exercise statistics are scrolled, and the program returns to the opening message.

The REST target heart rate selected by the console is based on age, and is equal to 65% of your maximum heart rate which is calculated by the following equation:

Max HR = 215 – (.75 * Age) Target HR = Max HR * .65

If desired, change the target heart rate at this point by using the numeric keypad to enter the new target heart rate, and then press [ENTER].

• If the user presses the [START] key, then the workout proceeds from where it was suspended.

End of Your Workout

The program is at the end of the workout when the workout time is completed, or from the PAUSE state when the [STOP] key is pressed. At this point, each workout statistic is scrolled with averages calculated and displayed for RPMs, Speed, Calories/Hour, Level, Watts, METs, and Heart Rate.

After the statistics are scrolled, the program returns to the opening message. If you want to replay the exercise statistics, press the Display LOCK/UNLOCK key, and each exercise statistic will be scrolled once for 3 seconds.

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      

Heart rate monitoring helps users monitor their levels of exertion by displaying the heart rate during exercise. There are two methods of monitoring heart rate on the Commercial Series U916 and R916 bikes:

PACEMAKER USERS SHOULD NOT USE THE TELEMETRY TRANSMIT TER WITHOUT FIRST CONSULTING WITH THEIR DOCTOR.

Telemetry Heart Rate

HEART RATE MONITORING

• Telemetry (e.g. using a Polar® or Polar-compatible transmitter belt). A Polar-compatible heart rate chest belt transmits the heart beat signal to the receiver in the display. The display shows the heart rate in beats per minute and uses the heart rate value in heart rate control mode.

• Contact heart rate (handgrip). Sensors on the handgrip detect heart rate and display it on the controller.

The telemetry heart rate monitoring system consists of the receiver, located in the display, and a transmitter belt (purchased separately) worn across your chest. The monitoring function is activated as soon as you strap on the chest belt and step within range of the receiver in the machine. Two electrodes on the underside of the chest belt sense the heart rate signal and send it to the receiver. The far right decimal point in the Heart Rate Display pulses to indicate that the display is receiving a valid signal. A microprocessor in the controller calculates the heart rate and shows it, in beats per minute, on the display.

Before you put the transmitter belt on, wet the two electrode patches (the grooved rectangles on the reverse side of the belt). Secure the transmitter belt as high under the pectoral muscles (chest) as is comfortable. The transmitter belt should fit snugly and comfortably, and allow normal breathing.

After the initial belt signal is detected, the display will enter a validation phase in which four good heart beat signals lasting four seconds are required before locking on telemetry heart rate signals for the duration of the workout session.

If your heart rate is not being displayed, try the following:

• Move closer to the display.

• Tighten the elastic band on the chest belt.

• Adjust the belt higher or lower on your chest.

• Remoisten the electrodes.

• Test your chest strap with a machine that you know is working, or with a heart rate watch that you know is working.

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HEART RATE PRIORITY

Maintaining the Transmitter Belt

Clean the chest belt regularly with mild soap and water, then dry thoroughly — residual sweat and moisture keeps the transmitter active and will drain the battery in the transmitter. Do not use abrasives or chemicals such as steel wool or alcohol for cleaning, as they can damage the electrodes permanently. Replacement belts can be purchased from an Authorized Nautilus Fitness Retailer or at www.nautilus.com.

Contact Heart Rate

Through the use of stainless steel sensors built into the handle bar and using sophisticated software, heart rate can be checked at any time during a workout. As with the wireless telemetry chest belt, the heart rate is shown on the display in the same manner.

The contact heart rate system’s ability to detect a heart rate signal is influenced by several factors. Movement of the muscles of the upper body produces an electrical signal (muscle artifact) that will interfere with the detection of the heart rate signal by the sensors. Movement of the hands while they are in contact with the sensors also produces interference. Calluses and hand lotion act as an insulating layer to reduce the signal strength. Also, the EKG signal generated by some individuals is not strong enough to be detected by the sensors. These individuals should opt for the telemetry method of heart rate monitoring.

Contact heart rate input signals are acquired only during contact between your hands and the stainless steel sensors on the handrails. To use the contact heart rate feature, place your hands around the handles so that your hands touch both the top and the bottom of the sensors. After the initial contact heart rate signal is detected, the controller will enter a validation phase requiring a good heart beat signal within 10 to 15 seconds, or until the system acquires a valid signal. During the validation phase the controller will not recognize telemetry heart rate signals. The controller will display a heart icon. If, during exercise, the heart rate displayed is erratic, it may be helpful to remove your hands from the handles, wipe them and place them back on the handles. In all programs, the heart rate is shown automatically in the display window the first time the sensors are touched.

HEART RATE PRIORITY

Both contact heart rate and telemetry (e.g., Polar®) heart rate signal detection are available. The default priority of heart rate input is “EITHER INPUT.”

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HEART RATE PRIORITY

Locked/Non-Locked Heart Rate Signal Options

The “EITHER INPUT” option means that the heart rate source signal is not fixed during the workout session (if the signal is lost either input will be valid). If the “LOCKED INPUTS” option is selected then the heart rate source signal is locked on the first detected signal during the workout. To set a heart rate signal input, or to turn off the heart rate option all together, perform the following steps:

1. On the console keypad, press [Level: UP], [3], [ENTER]. At this point the screen will display “CUSTOMIZE”. Use the [Level: UP] key until “HR INPUTS” appears, then press [ENTER] to select th option.

2. There are five options to handle heart rate input signals. Press the [Level: UP] and [Level: DOWN] keys to scroll through the options until you find the option that you want. Press the [ENTER] key to select that option.

The options are as follows:

LOCKED INPUTS —allows either telemetry or contact heart rate signals to be detected. Once the console

has detected a valid input signal it will lock out the opposite type of signal for the duration of the workout session. For example, if you start out using contact heart rate then you are limited to using only contact heart rate during your workout session, even if the signal is lost while performing the workout, and viceversa.

EITHER INPUT —allows either telemetry or contact heart rate signals to be detected. Does not lock out a particular input signal for the entire workout. This option will detect either input signal during a workout session, but only one at a time, and only until the other signal terminates.

TELEMETRY ONLY —locks out contact heart rate signals and will only detect telemetry signals.

HAND ONLY —locks out telemetry signals and will only detect contact heart rate signals.

BOTH HR OFF —turns off the ability to detect any heart rate signal. Used in rare situations where there is

excessive interference with the heart rate signals. During workouts where heart rate is necessary, such as the HR Zone Trainer and the Fitness Test, the console will pick up telemetry heart rate signals so that the programs are not disabled.

HAND HR PGRM OFF —means that the heart rate control programs require a telemetry strap to work.

No single fitness program is suitable for all. All fitness programs should be designed by fitness professionals who are trained to tailor the program to the individual goals and fitness levels of each client. The following information on exercise intensity, duration, and frequency is based on averages and is included here only as a guideline for use by fitness professionals. Programs should be altered for comfort and safety when necessary.

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EXERCISE & FITNESS GUIDELINES

Exercise and Health

It is not a secret that lack of exercise is increasingly becoming a major health issue. Obesity is on the rise, and being overweight can contribute to an increased risk in heart attack, diabetes, high blood pressure and other life threatening illnesses.

Most people do not get enough activity during the day to make up for the time they spend at their desks, driving their cars or sitting in front of their televisions. We have learned that exercising is not simply something we must do to look good and have a great body. Exercise is a requirement for health, and overall wellness, not to mention it can help you feel great!

The good news is that we are seeing more and more research that indicates we don’t have to work out intensely to see the benefits. Sure, it is great if you can workout for 30-40 minutes at a time, five days a week. But it is not essential. Shorter bouts of exercise can have a great effect (especially if you are just starting out), and a little bit of exercise at a time is much better than none at all.

And what is really exciting is that research indicates that whether you are young or old, people who workout at light to moderate intensities may have an easier time sticking to their exercise programs than those people who work out harder and more often.

So, you do not need to be an athlete or a fitness ”die-hard” to benefit from exercise … you just need to get started, work out at levels that are comfortable and enjoyable to you and stick with it!

Steps to Getting Started

Once you have made the commitment to start an exercise program, here are some suggestions that may help you stay motivated.

The first step is the most difficult. Any new habit is difficult to establish at first, but it can be done. Be patient, and plan to start slow and easy. Less is more when you are first starting out … don’t overdo it!

Get a physical exam. If you have been inactive for several years or new to an exercise program, be sure to ask your doctor before beginning any exercise program. Especially if you are over 30, have health problems or have a history of heart disease in your family.

Find an exercise buddy. Research has shown that starting an exercise program with someone can increase your chances of sticking to it. If you have a buddy that is also starting a program, you can encourage, motivate and challenge each other.

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Make fitness a part of your schedule. Include it in your daily planner just as you would any other appointment. Plan ahead for the week so that you can be sure to fit it in. Even if you are pressed for time one day, a little exercise is better than none at all. Do what you can to fit it in, even if you have less time than you hoped for.

Use positive affirmations. Affirmations will help you program your subconscious to accept new beliefs. Saying to yourself a couple of times a day, “I am living a healthier lifestyle by exercising several times

per week at home,” can help you stay on track.

Set goals. Setting goals can be helpful in keeping you motivated, but remember to keep them realistic.

Short-term and long-term goals can make this easier. How many days do you want to exercise this week? How many workouts would you like to have done in 90 days or a year?

Components of Fitness

Over the past 25 years, many people have focused on walking, running, cycling, swimming and other types of aerobic activity as their only means of exercise.

However, we have learned that two other components of fitness are just as important. These other two components are muscle strength and flexibility. So in addition to having a strong heart and lungs, we also need to be able to pick up a full bag of groceries and tie our shoes without having to sit down.

When developing a fitness program, it is only appropriate that you develop all three components in order to achieve balanced overall fitness. Let’s take a look at all three components:

Cardiovascular fitness is training the heart and lungs to be stronger and deliver more oxygen throughout your body with less effort. It can help reduce the risk of heart disease, and help you manage your weight. It is the cornerstone of fitness, and can be achieved in many ways such as using a Nautilus bike, walking or running on the treadmill or outdoors, climbing stairs, cycling, using a StairMaster® stepper or swimming in the pool or ocean.

For many years, it was suggested that moderate level cardiovascular activity (activities that make you sweat and breathe and a moderate pace) should be done 3 – 4 days a week for 15 – 45 minutes at a time. It is now recommended that you attempt to do some cardiovascular activity EVERY day, if possible.

The good news is that the cardiovascular activity does not need to be moderately intensive everyday, nor does it need to be sustained for 15 – 45 minutes at a time.

So while it is ideal to challenge your heart and lungs by doing something like a strong power walk every other day for 15 – 45 minutes, it is more important to make sure you do at least a little bit of cardiovascular activity every day, even if you don’t do it for very long or very intensely.

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For example, you might try using a Nautilus® bike for a scheduled, moderate level workout for 20 – 30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring section for further details on how hard to workout). On the other days, you might try going for a leisurely stroll 10 minutes in the morning and in the evening (or whenever you can fit it in).

Whatever you do, just make sure you get your body moving, and your heart and lungs pumping for some period of time every day.

Muscular Strength is training your muscles to remain strong using resistance such as Nautilus

strength machines, dumbbells, elastic tubing or your body weight. In the past decade, we have learned that building or maintaining muscular strength is extremely important for a balanced fitness program. And it is especially important as we get older.

We have learned through a variety of studies that those individuals who just train aerobically (without strength training) do maintain their cardiovascular endurance over the years, but they generally lose lean muscle mass as they get older. However, those individuals who combine strength training and cardiovascular training can maintain their lean body mass as they get older. What this means is that if you just do cardiovascular activity, your body will naturally lose muscle mass as you get older, and that means that you will actually get “fatter” as you age, unless you incorporate strength training.

We have also learned that consistent strength training helps maintain bone and muscle mass as we get older. For women, strength training (along with cardiovascular training) may also protect against postmenopausal bone loss and osteoporosis in their later years.

And strength training is not complicated. It is recommended that you do 8 – 12 repetitions of 8 – 10 major muscle groups at least 2 days a week. However, you don’t have to do all these exercises at once. You can break them up into shorter workouts throughout the day. For example, you can do just upper body exercises in the morning, and your lower body exercises in the evening. Or, you can alternate strength exercises with cardiovascular exercise (often known as circuit training) by switching back and forth every couple of minutes.

Flexibility is being able to bend, reach, twist and turn with comfort and ease as we perform daily tasks, play or exercise. It is perhaps the most ignored component of fitness, but certainly the easiest one to incorporate into our daily lives because it can be done anywhere and almost at any time.

To maintain your flexibility, you simply need to stretch. This could be as simple as reaching for your toes, or reaching overhead when you wake up in the morning. Or maybe you enjoy it so much that you would be interested in trying the Nautilus your strength training workouts by stretching the muscles you have used immediately after you have completed your exercise set.

Like cardiovascular training, it is recommended that you stretch every day. However, you do not need to create a formalized program. You can simply make sure that you stretch your major muscle groups

yoga workout video. You can even incorporate stretching into

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throughout the day. Make sure you include your thighs, calves, hamstrings, back, chest, neck and shoulders.

Do what feels good, but also remember to mix it up. Don’t just do traditional “reach and hold” stretches. Also, try gently moving through a range of motion that is comfortable to you. For example, you don’t have to stretch your neck simply by pulling on your head with your hand. You can also just rotate the neck slowly around and look side to side.

Nutrition

Of course, every good health and fitness program will also include a good nutrition component. Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss.

There are a variety of schools of thought regarding which nutrition program, diet or eating plan is best. While we do not promote or endorse any particular one, here are some things to consider that will help you get on the road to a healthy diet:

Understand Caloric balance. How many Calories you intake, and how many Calories you burn off will determine whether you will gain or lose weight day to day. It is impossible to achieve weight loss without some sort of “Caloric deficit” that can be obtained through cutting Calories, or burning off more than you take in. The wisest approach is to do a little of both – cutting Calories and exercising. It is the only proven long-term weight management program that is successful. You should ensure that you are consuming at least 1,200 Calories per day total. A total weight loss of no more than 2 lbs. per week is recommended for long-term weight management.

Eat a variety of foods. Regardless of your eating plan, you should be sure to include a variety of foods in your diet, maximizing your intake of fruits and vegetables whenever possible. Colorful meals and snacks that are divided amongst the 4 food groups will ensure that you obtain the nutrients needed for your body to function at optimal levels. Any diet that focuses on just one food group source or processed foods can be unhealthy in the long run, and should be avoided. Don’t focus too much on any particular meal or snack, but rather on your overall intake of a variety of different foods during any given day.

Drink water. Our bodies are made up of over 70% water, and most of us don’t drink enough. Carry water with you everywhere you go, and drink as often as you can. This helps the body function at optimum levels, and can significantly help with weight management.

Eat more often and be mindful of your portions. Research has shown that it can be helpful to eat smaller meals more often versus 3 larger meals a day if you are looking to promote healthy weight maintenance or weight loss. And we have discovered that many portions we eat are much larger than necessary, and can be laden with Calories. So, try snacking more and not eating so many large meals, and share your snacks or food with others (or break your portions in half) to help manage your Caloric intake.

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Monitoring Your Intensity

When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are first starting out. It is also important that you workout at a variety of intensities after you have built a fitness base.

Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you workout. Most individuals can do a very good job of choosing the correct intensities if they simply categorize how they feel into one of four intensity “zones.”

These zones could be described the following ways:

Zone Description

1 • Easy

• Warm-up

• Cool-down

2 • Challenging, but comfortable

• Steady endurance pace

3 • Challenging, and slightly uncomfortable

• Race pace

• Borderline out of breath

4 • Breathless

• Not maximum, but winded

• Can’t keep the pace for very long

When you are first starting out, you should exclusively work in the Zone 1 and Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time. Remember, when you begin to incorporate Zone 3 and Zone 4 intensities, you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods.

For variety, you can spend a little bit of time in each of the four Zones during one workout, and then spend your time in just one Zone during the next workout.

Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor.

These Zones can be translated into target heart rate numbers if your fitness product has a grip or telemetric heart rate counter. Research has shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel.

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The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities.

Zone Description of

Workout Intensity

1 • Easy

• Warm-up

• Cool-down

2 • Challenging, but comfortable

• Steady endurance pace

3 • Challenging, and uncomfortable

• Race pace

• Borderline out of breath

4 • Breathless

• Not maximum, but winded

• Can’t keep the pace for very long

Approximate %

of Maximum

Heart Rate

50% – 65%

65% – 75%

75% – 85%

85% – 90%

Log Your

Heart Rate

Enter the heart rate you get when you are working in Zone 1

Enter the heart rate you get when you are working in Zone 2

Enter the heart rate you get when you are working in Zone 3

Enter the heart rate you get when you are working in Zone 4

Your

Heart Rate

As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your heart is able to handle higher intensities. Or you may find that your numbers don’t change, but you are able to stay in Zone 3 and Zone 4 longer than you used to.

Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that used to be difficult have now become easier. You will also notice that if you are sick or overtired, you may find that numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break. If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to push yourself.

Listening to your body, and using your heart rate numbers (when available) will enable you to keep track of your intensity and see your progress as you train.

Beating the dropout odds

The Surgeon General’s Report on Physical Activity and Health summarizes a few main points:

1. Regular physical activity offers substantial improvements in health and well-being for a majority of

Americans.

2. If you exercise regularly, you’ll reduce your risk of heart attack, cancer, diabetes, high blood

pressure, osteoporosis and even the common cold.

3. Regular exercise, regardless of the intensity, can help you control stress, sleep problems and

depression.

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The benefits of exercise and activity are AMAZING! And yet, only 22 percent of Americans engage in exercise for 20 minutes a day. And even among individuals who begin exercise programs, the dropout rate is about 50 percent.

So, how do you beat these odds? The answer appears to be in how your start and maintain your exercise program as well as how you create a habit of exercise.

Why are you starting an exercise program? For most individuals, it is to lose weight and look better, which are great reasons. However, since changes in your body shape and size can be gradual, and won’t happen overnight, it is important to focus on other benefits so that you will remain motivated.

Thrive on the energy that exercise gives you. Watch your health risks scores go down. Pay attention to how much easier everyday activity is. Notice how much better you are sleeping. These kinds of additional benefits will continue to keep you motivated if you make them just as important to you as weight loss.

Additionally, try not to view exercise as punishment. Look at it as an investment in your health. If you don’t feel motivated to workout one day, think of something that is appealing to you that is active, and change your workout. Try not to let your workout become routine or mundane, and always remember that some exercise is better than none at all. So, if you feel you are not motivated to continue, stop your workout early, or skip a day. It just might be the thing you need to get you excited about your next workout.

Possibly the most important thing is to keep progressing your exercise program slowly. Big increases in time or intensity can set you up for injury, and cause you to drop out. Unless you are a world-class athlete, there is no reason to workout at world-class levels. Remember to give yourself some days off and get proper rest.

Finally, try to anticipate lapses. If you are traveling, or your schedule is becoming busier, and you are fearful you may get off track, try planning ahead. For example, book a hotel that has a workout facility or change up your workout so that you keep your interest high and your boredom low. The bottom line is you must be creative and innovative to keep up your fitness program. With some imagination and planning, it is easy to do.