NB 1000/2000, NR 1000/2000 EXERCISE BIKES Owner’s Manual & Fitness Handbook
NB 1000 NR 1000 NB 2000 NR 2000
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.......................................................................................................................
OPERATION OPERATION HOW TO USE YOUR NAUTILUS BIKE > fig.1 > Seat Adjustment Proper seat height helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. 1. Seated on the bike, place both feet in the pedals. Rotate one pedal to the furthest most position. On the upright bike this will mean having then pedal at the 6 o’clock position (Fig. 1), on the recumbent it will mean having the pedal at the 4 o’clock position (Fig. 2).
OPERATION OPERATION DESCRIPTION OF PROGRAMS > Program Overview Below is a brief description of some of the preset programs you have to choose from. Nautilus products have a wide range of intensity levels for each of the programs listed below giving you endless workout options. Levels can easily be adjusted up or down at any point in the workout. Pike’s Peak- The name says’s it all. This is a thigh-burner; try to maintain a smooth, consistent speed in order to conserve energy for the end.
OPERATION OPERATION DESCRIPTIONS OF READOUTS > Features and Readouts of the 2000 Computer The bike computer keeps track of a variety of feedback functions. When a particular FUNCTION LED is on, that function readout will appear in the corresponding window. > Readout Definitions Watts > The watts feedback function keeps track of the approximate power required to pedal the machine. To change to the next function press the scan button.
OPERATION OPERATION ADDITIONAL INFORMATION > fig.7 1000 COMPUTER DISPLAY > fig.8 > Moving your bike To move your bike, carefully lift the rear end of the bike by pushing down on the front of the handlebars. Steer the bike to another location. Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. (Fig. 7) To move your recumbent, lift the back end of the unit and steer using the stabilizer tube. (Fig.
GUIDELINES 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 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 IDENTIFYING YOUR 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 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 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.
EXERCISE LOG SHEET Date Workout Time Program Distance Average Speed NOTES Average Heart Rate Logging each workout can be a great way to track your fitness goals and help you stay motivated! BE SURE TO MAKE COPIES BEFORE USING.
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