NE 1000/ 2000/ 3000 ELLIPTICAL TRAINERS Owner’s Manual & Fitness Handbook
NE 1000 NE 2000 NE 3000
CONGRATULATIONS! Thank you for making Nautilus a part of your exercise program. For many years to come, you will be able to rely on the quality of Nautilus craftsmanship and durability. We have included some general fitness guidelines for your use and hope you will find the information valuable in assisting you in your pursuit of a healthy lifestyle.
TABLE OF CONTENTS Flexibility ...................................................................................................................11 Exercise and body composition ........................................................................11 A balanced workout ..............................................................................................12 Warm up ....................................................................................................................
OPERATION HOW TO USE YOUR NAUTILUS ELLIPTICAL TRAINER > Getting Started To get on your elliptical trainer, begin by having either the right or left foot pedal, whichever you plan on stepping up on, in its lowest position or six o’clock. This will prevent the foot pedal from moving while you are entering the machine. Step up with either foot on to that foot pedal. Grasp the horseshoe handlebar with both hands before stepping up with your other foot.
OPERATION OPERATING YOUR NE 1000 COMPUTER Your Nautilus NE 1000 computer allows for a great amount of workout variety and options while being a simple easy to operate design. The 1000 computer requires (4) AA batteries for operation. The resistance of the 1000 is controlled by the Tension Knob located on the Console Mast just below the computer. You have 16 levels of resistance. To increase resistance turn the Tension Knob clockwise. Turning the Knob counterclockwise will decrease resistance.
OPERATION OPERATING YOUR NE 2000 COMPUTER For added workout variety, the on-board computer features a selection of pre-programmed workouts as well as a manual mode program. The manual mode program can be easily accessed pressing the “Enter/Quick Start” button. All other workout programs require you to input data. The computer also features multi-feedback functions and easy-to-read LED displays to keep track of your workout performance and progress.
OPERATION OPERATING YOUR NE 3000 COMPUTER > Getting Started Your NE 3000 elliptical has an internal generator that provides electrical power to the computer display. This means your never need batteries or have to plug in your machine, simply pedal at 25 RPM or higher to activate the computer. > fig.3 > Using your NE 3000 Computer For added workout variety, the on-board computer features a selection of pre-programmed workouts as well as a manual mode program.
OPERATION OPERATING YOUR NE 3000 COMPUTER 5. Each program course profile has 50 individual segments. The time you enter is equally divided by these 50 segments giving you your segment time. Example: A 25 minute workout would have a segment time of 30 seconds. > Results Mode At the completion of your workout the computer will go into a Results Mode. This mode will scroll through your workout average watts, calories per hour, average heart rate, average speed, average rpm, total calories, time and distance.
OPERATION > Custom Programs NE 2000/ 3000 Your computer allows you to create and store your own programs you design. 1. To create a Custom Program, select Custom One or Custom Two from the Program Selection menu then press the RESET key. Use the + and – keys to change the course profile. Press ENTER to confirm each segment level. 2. After a Custom Program has been created, you can simply select this program from the main program menu as you would any other program.
OPERATION ADDITIONAL INFORMATION > fig.7 > Moving your machine To move your machine, carefully lift the back end of the unit and steer using the stabilizer tube. Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation.(Fig.7) IMPORTANT: Be careful when moving your machine as it is heavy and awkward. If you do not feel comfortable moving the unit by yourself, get help.
GUIDELINES NAUTILUS EXERCISE EQUIPMENT MANUAL Edmund R. Burke, Ph.D. > Getting the Most Out of Your Home Fitness Program The three main reasons for the increased popularity of home fitness gyms and exercise are convenience, convenience and convenience. For any fitness program to be successful, it must be done on a regular, sustained basis. With equipment in your home, you can roll out of bed, put on a pair of sweats, and start working out while the coffee is brewing.
GUIDELINES > Get off on the right foot and stay motivated. Realize that any new habit is difficult to establish at first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for improved health and fitness. Enjoy the journey! > Get a physical exam. If you have been inactive for several years or new to an exercise program, be sure to consult with your family physician.
GUIDELINES STEPS TO GETTING STARTED > Muscular Strength The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older. The rationale for the addition of strength training to the guidelines is a result of a ten year follow-up study on master runners (along with other studies).
GUIDELINES Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion athlete training for the Olympic Games. An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommended.
GUIDELINES IDENTIFYING YOU BALANCED FITNESS GOALS > Include an exercise program that provides as least 300 calories or more of activity per day. This is best accomplished with exercise of low intensity and long duration. Many pieces of home fitness equipment give estimates of calories burned while exercising. Remember these are approximate calories burned, exact amounts will depend on type of exercise, your body size, intensity and duration. > Add resistance training to your program to add muscle mass.
GUIDELINES In addition to aerobic exercise, the ACSM recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of two times per week. At least one set of 8 to 12 repetitions to near-fatigue should be completed during each session. These recommendations are based on two factors: > Most people aren't likely to adhere to workout sessions that last more than 60 minutes.
GUIDELINES TABLE 1 EXERCISE GUIDELINES Varied training in all three of these zones will add to increased levels of fitness and improved performance and add more energy to your life. "Most training programs use a combination of training intensities to increase performance capacity," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist at the U. S. Olympic Training Center in Colorado Springs. Kearney suggests that it is important for individuals to monitor intensity.
GUIDELINES So if the Surgeon General's findings are not convincing evidence enough to keep most us exercising on a consistent basis, what is? Scientists are finding that the process of beginning, increasing and ultimately sticking to an exercise program is a combination of two elements: finding the right incentives and building a habit. And, as we will see, these two motivational factors are connected, but distinct. Focusing on the positive is one of the best incentives to exercise.
GUIDELINES 4. Develop a constructive attitude. Do not focus on what you are giving up to exercise on a regular basis, but on what new options you'll have after you become fit. 5. Engage your body and mind. Connect on a deeper level, you'll be more likely to stay with your routine. If your exercise time on a stationary bike is your 30-minutes away from work or a time for reflection, you're much more likely to stick with it.
WARRANTY All Nautilus exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship. Warranty coverage 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. Time Period Residential Use: 30 years on frame. Parts are covered for 3 years. Electronics are covered for 2 years.
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