C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ Model EV7.16 & EV7.18 Model EV7.16 NAUTILUS ® Be Strong. Model EV7.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® INTRODUCTION INTRODUCTION Thank you for purchasing your Nautilus ® Pro Series Elliptical Trainer. For more than 30 years Nautilus ® has been producing the world’s finest fi tness equipment used in health clubs and homes around the globe. We hope this product meets your every expectation and is a valuable tool on the road to accomplishing all of your fi tness goals.
SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: 7! 2 . ) . ' Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. $!.'%2 PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS: 2. Read and understand all Warnings on this machine. )--%$)!4% 2%15)2%$ 3. Keep!#4)/. children away from this machine and / or supervise them closely if they are near NAUTILUS ® the complete Owner's Manual.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ 7! 2 . ) . ' NAUTILUS ® SAFE OPERATION $!.'%2 !4 4 % . 4 ) / . THESE GUIDELINES ARE DIRECTED TO YOU, AS THE )--%$)!4% !#4)/. 2%15)2%$ OWNER OF THE MACHINE. YOU SHOULD INSIST THAT # FOLLOW ! 5 4 )THE /. ALL USERS SAME GUIDELINES. SAFE OPERATION General Guidelines For Safe Operation 1.
GETTING STARTED Guidelines For Getting Onto Your Elliptical Trainer Adjusting Your Stride GETTING STARTED To get onto your Nautilus ® Elliptical Trainer, grasp the handrails with both hands, place one foot onto the foot pedal and step onto the machine using the handrails for support and balance. Use the foot pedal that is in the lowest position to step up onto the machine as shown (fig 1). Fig. 1 NAUTILUS ® To begin exercising, move your leading foot forward and down to begin the striding motion.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® USING THE CONTROLS USING THE CONTROLS Key Functions Start Key — Pressing the START Key will immediately begin your workout in a Manual Control Mode. Reset Key — If you have incorrectly entered any data, pressing the RESET Key will return you to the previous screen and will allow you to re-enter data. Program Key — Use the PROGRAM Key to select one of the preprogrammed workouts.
USING THE CONTROLS Fig. 5 NAUTILUS ® The ROC™ keypads are located on the Upper-Body Arms above the contact heart rate grips (Fig. 5). These controls allow you to control the primary functions of the elliptical without removing your hands from the Upper-Body Arms. The ROC™ keypad on the left Upper-Body Arm includes a START Key and an ENTER Key. The ROC™ keypad on the right Upper-Body Arm includes the Level UP and DOWN Keys. These keys work exactly the same as the keys on the console.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® DISPLAY & READOUT DISPLAY & READOUT 00:01 00:02 00:03 00:04 Understanding the Display and Readout Information The following describes the display functions and specifications on the Pro Series elliptical trainer. Time — The workout time is displayed in the center of the upper display window. In Quick Start Mode, the timer will count up from 0:00.
DISPLAY & READOUT My Stride (Model EV7.18 Only) — Displays the length in inches (or centimeters if set in metric units) of your elliptical stride. The Pro Series Ellipticals stride length can be adjusted from 0 – 32” (0-81 cm) in length. Watts — During a workout, this statistic displays the power output at the current intensity level and stride rate, displayed in watts (746 watts = 1 horsepower). NAUTILUS ® Level – Displays the current intensity level between 1 (the easiest) and 20 (the hardest).
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ HEART RATE MONITORING HEART RATE Heart rate monitoring helps you monitor your level of exertion by displaying your heart rate during exercise. There are two methods of monitoring heart rate on the Pro Series ellipticals: • Telemetry (e.g., Polar®) belt. The wireless heart rate chest belt supplied with your elliptical transmits the heart beat signal to the receiver in the display.
HEART RATE MONITORING • Test your chest strap with a machine that you know is working, or with a heart rate watch that you know is working. Contact Heart Rate (EV7.18 model only) NAUTILUS ® 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.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® MY NAUTILUS™ MY NAUTILUS™ SETUP AND OPERATION My Nautilus™ menu is personal workout diary that records and tracks every workout. Tracking all your crucial exercise data is essential to knowing where you are on the road to achieving your fitness goals.
MY NAUTILUS™ SETUP AND OPERATION • My Nautilus™ Profile Updates (Age or Weight Change) To update your My Nautilus™ profile if your age or weight has changed, follow the steps below. You must first enter the My Nautilus™ menu for workout data to be collected and stored. Workout History cannot be stored unless you have selected your profile from the My Nautilus™ menu at the beginning of each workout. When selecting NAUTILUS ® WORKOUT HISTORY — This allows you to review all your past workout data.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® QUICK START PROGRAMMING YOUR WORKOUTS The Quick Start Program The Manual Program 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.
PROGRAMMING YOUR WORKOUTS The Fat Burner Program is a 60-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 throughout the rest of the workout.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® SPEED INTERVALS PROGRAMMING YOUR WORKOUTS The Speed Intervals Program To use the Speed Intervals Program: This is a great workout for runners wanting to increase their speed. The Speed Intervals Program is an interval workout containing 8 alternating rest intervals with 7 work intervals. An interval cycle consists of a work phase and a recovery phase.
PROGRAMMING YOUR WORKOUTS To use the Custom Intervals Program: Similar to the Speed Intervals Programs but with a greater degree of customization to allow you to create the perfect interval program for your fi tness needs. With the Custom Interval Program, you have the ability to adjust your Work and Rest level and duration as well as being able to determine the number of intervals you wish to perform. 1. Press the PROGRAM Key to enter the program selection menu.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® HEART RATE TRAINER PROGRAMMING YOUR WORKOUTS Heart Rate Zone Trainer Program This is a great beginner heart rate program. The Heart Rate Zone Trainer is a traditional “constant heart rate” program that allows you to exercise at a selected target heart rate by automatically adjusting the intensity level (resistance) during the workout.
PROGRAMMING YOUR WORKOUTS This Heart Rate Control Program allows you to completely customize your workout and determine your interval workout intensity based on your heart rate. You also have the ability to customize your “Work” and “Rest” intervals times using this program. To use the Heart Rate Intervals Program: 2. Press the ENTER Key to confirm selection. 3. Enter your weight using the UP/DOWN LEVEL Keys and press ENTER to confirm. • 9. Enter your total workout time using the UP/DOWN LEVEL Keys.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® HEART RATE HILL PROGRAMMING YOUR WORKOUTS Heart Rate Hill Intervals Program To use the Heart Rate Hill Intervals Program: A great program that slowly increases and lowers your heart rate as you exercise. In this program, you define a Work Target Heart Rate, Rest Target Heart Rate and Total Exercise Time.
PROGRAMMING YOUR WORKOUTS This is a simple five-step heart rate control program that allows you to preset five heart rate levels. During the workout, the total workout time selected will be divided equally by the five heart rate steps (segments). For example, if you select a workout time of 50:00, then each of the step segments would be 10:00 in length. This program gives you greater freedom to determine the level of intensity up or down for each step. The default values for each step is detailed below: 1.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® MY STRIDE™ PROGRAMS PROGRAMMING YOUR WORKOUTS The Nautilus® My Stride™ Programs To use the My Stride™ Programs: The Nautilus ® My Stride™ Programs are highly interactive, “cross training” type programs that are designed to coach you through an entire workout program. My Stride™ Programs allow you to take full advantage of all the workout options and variety that the Nautilus ® Pro Series Ellipticals provide. 1.
PROGRAMMING YOUR WORKOUTS In this program you have complete control of your resistance level. The intent is to get you to vary the speed (strides per minute rate) of your workout. Exercising at different speeds can condition the muscles and cardiovascular system in different ways. Periodically training at higher speeds and lower resistance levels will also help to train your bodies fast-twitch muscles. The muscles fibers that are used for short, higher intensity movements.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® RANDOM PLAY PROGRAMMING YOUR WORKOUTS Random Play Program To use the Random Play Program: Never do the same workout twice! This program randomly generates a workout course profile so every workout is a unique adventure. The first four segments of the program are always lighter in resistance to provide an adequate warm-up period. After that, it’s anybody’s guess. 1. Press the PROGRAM Key to enter the program selection menu.
TEST YOUR FITNESS LEVEL The Nautilus® Fit Test Program Understanding Sub-Maximal Exercise Testing • 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.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® FIT TEST PROGRAM TEST YOUR FITNESS LEVEL 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.
TEST YOUR FITNESS LEVEL 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/ minute are obtained in two consecutive stages.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® FIT TEST PROGRAM TEST YOUR FITNESS LEVEL • The heart rate never reaches 115 beats/min. • • The heart rate continues to rise after the fifth minute. 9. The estimated maximal aerobic capacity is displayed in METs, and VO2 max . The results are compared to normative values of the same age and gender* (see below), then given a fi tness rating of “Low”, “Fair”, “Average”, “Good”, or “High.” 8.
CREATING CUSTOM WORKOUTS Custom Workouts Creating a Custom Program 2. Use the UP/DOWN LEVEL Keys to select NEW WORKOUT and press ENTER to confirm selection. 3. Use the LEVEL UP/DOWN Keys to select a default, or previously entered, custom program, CUSTOM ONE, CUSTOM TWO or CUSTOM THREE. Press ENTER to edit a program. 4. You will be prompted to enter in a workout time. Enter your desired workout time using the LEVEL UP/DOWN Keys and press the ENTER Key to confirm and begin workout.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® FITNESS GUIDELINES EXERCISE & FITNESS GUIDELINES No single fi tness program is suitable for all. All fi tness programs should be designed by fi tness professionals who are trained to tailor the program to the individual goals and fi tness 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 fi tness professionals.
EXERCISE & FITNESS GUIDELINES Your New Home Fitness Program NAUTILUS ® And there is the comfort and safety factor. Who wants to walk or run outside when it is dark or is raining? Or try to ride a bike in the middle of heavy traffic? With your home exercise equipment, you can exercise in the comfort and security of your air-conditioned home. FITNESS GUIDELINES There are many great reasons why home exercise equipment has increased in popularity over the years, but topping the list is convenience.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ EXERCISE & FITNESS GUIDELINES NAUTILUS ® FITNESS GUIDELINES Steps to Getting Started Once 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. Less is more when you are first starting out… don’t overdo it! Get a physical exam.
EXERCISE & FITNESS GUIDELINES Components of Fitness However, we have learned that two other components of fi tness 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.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® FITNESS GUIDELINES EXERCISE & FITNESS GUIDELINES Muscular Strength is 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 fi tness program. And it is especially important as we get older.
EXERCISE & FITNESS GUIDELINES 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 throughout the day. Make sure you include your thighs, calves, hamstrings, back, chest, neck and shoulders. NAUTILUS ® Do what feels good, but also remember to mix it up. Don’t just do traditional “reach and hold” stretches.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® FITNESS GUIDELINES EXERCISE & FITNESS GUIDELINES 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.
EXERCISE & FITNESS GUIDELINES FITNESS GUIDELINES 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.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® FITNESS GUIDELINES EXERCISE & FITNESS GUIDELINES 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.
EXERCISE & FITNESS GUIDELINES NAUTILUS ® 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.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® MANAGEMENT MENU MANAGEMENT MENU 00:01 00:02 00:03 00:04 Management Menu To access the Management Menu follow the steps below. 1. Press and hold the LEVEL UP and LEVEL DOWN Keys for three seconds while in Standby Mode. 2. Machine is now in Management Menu Mode. TOTAL HOURS will be shown on the display. Press the ENTER Key to advance. 3.
MAINTENANCE IMPORTANT Do not operate machine if the unit is damaged or is not MAINTENANCE The Nautilus ® Pro Series Elliptical requires a minimal amount of maintenance and upkeep. For safety and long life of the machine, it is however important to follow the guideline detailed below. functioning properly. Contact your Nautilus ® Fitness Dealer to obtain service. Following each workout, use a clean, dry towel to completely wipe down the machine.
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S ™ NAUTILUS ® WARRANTY WARRANTY All Nautilus ® exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship. Warranty coverage is valid to the original purchaser only and proof of purchase will be required. Any product sold or placed in an application not recommended by Nautilus ® will void any warranty coverage set forth by Nautilus ® warranty policies and procedures.
CONTACTING NAUTILUS OFFICES IN THE UNITED STATES INTERNATIONAL CUSTOMER SERVICE • INTERNATIONAL OFFICE Nautilus International S.A. Rue Jean Prouvé 6 1762 Givisiez / Switzerland Tel: +41-26-460-77-77 Fax: +41-26-460-77-70 E-mail: technics@nautilus.com • NAUTILUS INNOVATION CENTER Nautilus, Inc. 1886 Prairie Way Louisville, Colorado, USA 80027 Phone: 800-864-1270 Fax: 800-898-9410 INTERNATIONAL OFFICES: • CORPORATE HEADQUARTERS Nautilus, Inc. World Headquarters 16400 S.E.
Model EV7.16 Model EV7.18 ©2006. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, My Nautilus, My Stride and ROC are either registered trademarks or trademarks of Nautilus, Inc. 16400 SE Nautilus Drive, Vancouver, Washington 98683 USA 1-800-NAUTILUS www.nautilus.
