® ® Classic Home Gym Owner’s Manual English Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 003-3211-120108A
Table of Contents Decline Bench Press................................... 21 Incline Bench Press.................................... 21 Seated Shoulder Press............................... 22 Front Shoulder Raise................................... 22 Scapular Retraction.................................... 23 Crossover Seated Rear Deltiod Rows...... 23 Seated Low Back Extension...................... 24 Narrow Pulldowns.......................................
Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: • Read and understand the complete Owner's Manual. Keep Owner's Manual for future reference. Read and understand all warnings on this machine.
Important Safety Instructions Safety Warning Labels and Serial Number Locate and read all safety warnings before operation. Replace any warning label if it is damaged, illegible, or missing. For replacement labels, call a Nautilus® Representative. Refer to the Contacts page at the back of this manual. 1 2 3 4 5 6 8 7 1* Type Description CAUTION Before each use check all snap hooks, cables and pulleys for wear and proper function. Tighten all fasteners as necessary.
Important Safety Instructions Type Description WARNING The Maximum User Weight for this machine is 300 pounds (136 KG). This machine is for Home use only. WARNUNG Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben. AVERTISSEMENT Le poids maximum de l’utilisateur pour cette machine est de 136 kg (300 liveres). Cet équipement est destiné à un usage privé uniquement.
Features and Use Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. How Often Should You Exercise • 3 times a week for 20 minutes each day. • Schedule workouts in advance. Try to work out even when you do not want to. What to Wear Wear rubber-soled athletic shoes.
Features and Use A B G C F D E A Top Cross Bar E Leg Attachment B Top Cross Bar Pulley F Rod Box C Chest Bar Pulley G Power Rod® Unit D Chest Bar with Pulleys 7 Owner’s Manual
Features and Use 30 10 10 5 30 10 10 5 50 Power Rod® units are made from a special composite material. The rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the "Rod Cap". 50 Power Rod® Resistance The Bowflex® Classic home gym comes with 210 lbs. (95kg) of resistance [one pair of 5 lb. (2.25kg) rods, two pair of 10 lb. (4.5kg) rods, one pair of 30 lb. (13.5kg) rods, and one pair of 50 lb. (22.5kg) rods].
Features and Use The Workout Bench Your Bowflex® home gym has a number of seat and bench positions: Flat bench forward, Flat bench back, 45° incline and Free Sliding Seat Extension. To adjust the seat, pull out the Seat Slider Knob, then slide the seat to one of the three locking holes on the Seat Rail. Release the 45 Incline to secure the seat. Make sure seat is locked prior to use. Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.
Features and Use Storing Your Home Gym 1. Lock the Seat and Bench into the flat position. 2. Remove all Power Rod® resistance and then bind the Power Rod® unit with the rod binding strap. 3. Remove the Seat Rail Securing Device from the seat rail. 4. Tilt the bench toward the Power Rod® unit. 5. Secure the bench by inserting the Seat Rail Securing Device into the hole in the side of the Seat Rail Bracket. Be sure to support the Seat Rail with one hand when performing this operation.
Features and Use Accessories and Equipment Always inspect for wear prior to use. Handgrips After fitting the handgrips firmly to your hand, ankle, or wrist, attach the pulley cable clips to the D-rings on the handgrips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.
Workouts Define Your Goals It is important to define your goals before you begin your workout routine. The following fitness guidelines will help you define your goals and choose your fitness program. Consult a physician when setting up your workout goals. Body Composition is the ratio of fat weight (fat) to lean weight (muscles, bones and tissue). As you age, the ratio shifts. The fat weight increases and the lean weight decreases.
Workouts Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy by following the guidelines below. Understand fitness and its components Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. • Training Volume: The number of repetitions and sets performed.
Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps without fatigue. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps. As you become stronger, you can advance to two sets for each exercise.
Workouts Days 2 & 4 Body Part Exercise Sets Reps Back Seated Lat Rows 1-3 10-12 Narrow Pulldowns 1-3 10-12 Shoulders Crossover Rear Delt Row 1-3 10-12 Arms Standing Biceps Curl 1-3 10-12 Triceps Pushdown 1-3 10-12 Trunk Seated Low Back Extension 1-3 10-12 Seated Resisted Abdominal Crunch 1-3 10-12 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that combines muscle conditioning with some cardi
Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Work each muscle group to fatigue before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise.
Workouts Circuit Training - Anaerobic/Cardiovascular Frequency: 3 days on, 1 day off (Day 6) Time: 20-45 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy.
Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5.
Exercises Keep your body weight centered on the machine, seat or base frame platform while exercising. When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability. All exercises in this manual are based on the calibrated resistance and capacity levels of this machine. Only exercises included in this manual or in written materials authorized and supplied by Bowflex® are recommended for operation with this machine.
Exercises Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • • • • Adjust the bench to a 45° incline. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.
Exercises Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • • • • Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods Success Tips • Keep your knees bent and your feet flat on the floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.
Exercises Shoulder Exercises Scapular Retraction Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • • • • Adjust to Flat Bench Back position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lose your spinal alignment. • Keep your chest lifted. • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. • Do not use your arm muscles for this movement.
Exercises Back Exercises Seated Low Back Extension Muscles Worked Lower Trapezios Machine Set-Up • • • • Adjust to Flat Bench Back position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Pivot at torso only. • Keep your chest lifted and maintain spinal alignment. • Keep arms crossed with hand grips looped onto forearm. • Release your shoulder blades at the top of each rep.
Exercises Back Exercises Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • • • • Adjust to Flat Bench Forward position. Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees slightly bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back.
Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Lower Trapezius Machine Set-Up • • • • Adjust to Flat Bench Back position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened through this exercise. • Release your shoulder blades at the top of each rep.
Exercises Arm Exercises Triceps Pushdown - Elbow Extension Muscles Worked Triceps Machine Set-Up • • • • Remove the bench. Top Cross Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your lower back. • Keep your knees slightly bent and your feet flat on the floor.
Exercises Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles Worked Biceps Machine Set-Up • • • • Remove the bench. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your knees slightly bent and your feet flat on the floor. • Keep your elbows at your sides and your wrists straight.
Exercises Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • • • • Adjust the bench to a 45° incline. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lift your head or chin. Your head should follow the rib motion rather than lead it. • Maintain normal neck posture. • Tighten your abs throughout the entire exercise and relax only at the end of each set.
Exercises Leg Exercises Leg Extension Muscles Worked Quadriceps Machine Set-Up • • • Adjust to Flat Bench Back position. Leg Extension pulleys Attach the clips to the Power Rod® resistance rods. Success Tips • Use slow, controlled motion. Do not kick into the extension. • Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward. Seated Calf Raise Muscles Worked Gastrocnemius, Soleus Machine Set-Up • • • • Remove bench and seat rail knob.
Exercises Leg Exercises Seated Hip Adduction Muscles Worked Adductor Longus, Gluteus Medius Machine Set-Up • • • • Adjust to Flat Bench Back position Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods Success Tips • Do not cross the attached leg in front of the stabilized leg. • Keep your abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level. Do not raise your hips during the motion.
Exercises Leg Exercises Standing Leg Kickback - Hip and Knee Extension Muscles Worked Gluteus Maximus Machine Set-Up • • • • Adjust to Flat Bench Back position. Chest Bar pulleys Handgrips Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your waist or lower back. • Hold on to Lat Tower for stability. • Keep stabilizer foot on foot plate.
welcome to fitness BY jay blahnik 33 Owner’s Manual
Welcome to Fitness The Nautilus Institute™ is a research-based initiative of Nautilus, Inc. that provides the motivation and education to help more people embrace lifelong health and fitness patterns. The suggestions and recommendations in this guide represent the fundamental beliefs of the Nautilus Institute, and we hope you are able to begin or improve upon a lifetime of high-quality fitness and health. Start Smart. Stay Smart.
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.
your new home fitness program There are many great reasons why home exercise equipment has increased in popularity over the years, but topping the list is convenience. For any fitness program to be successful, it must be something you will stick to on a regular basis. With home exercise equipment, you can roll out of bed, put on a pair of sweats and start working out while the coffee is brewing. No getting in the car and having to drive to the health club.
steps to getting started Now that you have made the commitment to start exercising at home, 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.
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.
Muscular strength Training your muscles to remain strong using resistance such as 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.
Flexibility 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.
nutrition 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.
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 work out 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 work out.
These Zones can be translated into target heart rate numbers if your home 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. 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.
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.
suggested reading The Complete Home Fitness Handbook by Edmund Burke Full Body Flexibility by Jay Blahnik Human Kinetics Human Kinetics Building Strength and Stamina by Wayne Wescott, PhD Cross-Training for Dummies by Tony Ryan and Martica Heaner Human Kinetics For Dummies 45 Owner’s Manual
workout log Date Time Total Time Calories Total Calories Distance Total Distance Jan. 1 20:00 20:00 100 100 5 5 Jan. 2 21:00 41:00 150 250 6.5 11.
Fast Fat Loss NOW! the bowflex® body leanness program BY Dr.
The Bowflex® body leanness program This program is scientifically designed for maximal fat loss over a period of six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex® home gym.
a guarantee from dr. EllinGton Darden Dear Bowflex® Enthusiast, I’m excited, really excited! I’m elated because I’ve researched and developed an exercise and eating program that produces fat loss faster than any plan I’ve ever tested. For example, the men involved in my research project had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg).
Measurements If you would like to measure your personal before-and-after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Body Weight Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. Be sure to use the same scale when weighing yourself at the end of the six-week program.
To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your bodyfat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure you.
Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
Calculating Lean Body Mass Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg).
your results summary sheet Name __________________________________ Height ___________________ Age _______ Weight Loss _______________ Weight Before _____________ Muscle Gain _______________ Weight After ______________ Fat Loss __________________ Please follow the instructions in the “Measurements” section (page 3) for measuring circumferences.
THe workouts GUIDELINES Week 1 & 2 Week 1 & 2 Exercise All exercises should be practiced with one set of 8 to 12 repetitions. The style of p erformance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 p ercent. Keep the time between exercises to a minimum, no longer than 60 seconds.
Eating Guidelines You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Approximately 60 percent of the daily calories should be from carbohydrates.
the eating plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as you probably realize the products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product.
the eating plan Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping.
THe Eating Plan Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4 1/2 C. skim milk (45) 3/4 C.
THe Eating Plan Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories.
Q&A Q. Is it possible to drink too much water? A. Certainly. To do so, however, you’d probably have to drink four or five times as much per day as I’m recommending. There are a few ailments that can be negatively affected by large amounts of fluid. If you feel you have a problem, check with your doctor before starting the program. Q. Is bottled water better than tap water? Q. I often get headaches when I eat only 1000 calories a day. What should I do? A.
Q&A A. It would be great if you could, but you c annot. The number of calories per day is the problem. Teenagers require significantly more calories each day than 1500, which is the h ighest level. Check with a registered dietician (RD) for appropriate recommendations. Your teenage son and daughter, however, could follow the Bowflex® exercise routines. Q. I’m afraid that I might get large, unfeminine muscles from some of the Bowflex® exercises you recommend in this course.
Q&A Q. What happens after six weeks? How do I continue the program if I need to lose more weight? A. You should repeat the program for as long as it takes you to reach your goal. For example, it took Barry Ozer three six-week sessions (18 weeks ) to lose all of his excessive fat, which amounted to 75 pounds (34 kg). There are, however, a few guidelines and modifications to apply. Repeat the eating plan exactly as before: Men, go back to 1500 calories a day for two weeks.
Q&A and a wise eater. Read labels. Compare nutritional information. Be conscious of the ideal 60:20:20 ratio for carbohydrates, proteins, and fats. Eat smaller meals more frequently. You’ve been limiting your five meals per day to 300 calories if you’re a woman, or 500 calories if you’re a man. You may now up the calories by 100. What happens if during a single meal you eat more than 400 calories if you’re a woman, or 600 c alories if you’re a man? Don’t panic.
workout log EXERCISE DATE: Sets Bench Press DATE: DATE: 2 Reps 10, 9 Resistance 120, 130 Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance 65 Owner’s Manual DATE: DATE: DATE:
100% Satisfaction Guarantee We want you to know that your Power Rod® Home Gym machine is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Power Rod® Home Gym machine, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. This Power Rod® Home Gym Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc.
Contacts UNITED STATES INTERNATIONAL TECHNICAL/CUSTOMER SERVICE Tel: (800) NAUTILUS, (800-628-8458) Fax: (877) 686-6466 E-mail: Bowflex@nautilus.com INTERNATIONAL CUSTOMER SERVICE Nautilus International S.A. Rue Jean Prouvé 1762 Givisiez / Switzerland Tel: + 41 26 460 77 77 Fax: + 41 26 460 77 70 E-mail: technics@nautilus.com CORPORATE HEADQUARTERS Nautilus, Inc.
Printed in China ©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, StairMaster, Power Rod and Nautilus Institute are either registered trademarks or trademarks in the USA of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.
