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 T7.14 Nautilus Pro Series Treadmills Owner’s Manual ® Nautilus ® Be Strong.
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 treadmill. 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 meets your every expectation and is a valuable tool on the road to accomplishing all your fitness goals.
Safety Requirements minimum of four feet behind the treadmill and any objects. 6. Before each use of this equipment, check the power receptacle for signs of damage. Do not operate the IMPORTANT SAFETY INSTRUCTIONS The following definitions apply to the words “Danger” and “Warning” found throughout this manual: qqqqq Danger 7. To avoid potential safety and electrical problems, replace with manufacturers’ specified parts only. 8. This equipment is classified Class I, Type B, ordinary equipment.
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 ™ Getting Started nautilus ® Getting Started Turning On the Power The treadmill can be turned on by moving the power switch located at the front of the treadmill to the ON position. The unit will be in sleep mode, all displays will be blank. Pressing any key, except STOP, will cause the displays to light up and the treadmill to enter Standby Mode. Unit will return to Sleep Mode after 30 minutes of inactivity.
Getting Started Guidelines For Getting On and Off the Treadmill 1. Magnetic safety cord should be in place on the display and should be securely clipped onto an area of clothing approximately waist high. 2. The walking belt should be moving at minimum speed before the user steps onto the treadmill. 4. Straddle the walking belt or step onto the side of the deck. Step onto the moving belt and begin walking. nautilus ® 3. Stand next to the treadmill and place both hands on the front handrail.
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 MONITOR HEART RATE Monitoring Heart rate monitoring helps users monitor their levels of exertion by displaying the heart rate during exercise. Telemetry Heart Rate Telemetry (e.g., Polar® ) belt. The wireless heart rate chest belt supplied with your treadmill transmits the heart beat signal to the receiver in the display.
Treadmill Display Definitions Display Definitions The following describes the display functions and specifications on the Pro Series treadmills. Incline — The treadmill incline is displayed in percent elevation. The Pro Series treadmill has an incline range of 0 to 12%. nautilus ® Time — The selected workout time is displayed in the upper center display. In the Time Based workouts, the timer will count down to 0:00 from the preset time you have selected.
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 ® Key Functions Treadmill Key Functions Start Key — The START Key starts the walking belt with a gradual increase to the default start speed of the workout program selected. You can also use this key Quick-Start workout session. This allows you to bypass entering in information and simply starts the treadmill belt at a speed of 0.5 mph.
Program Menu & Operation Program Overview Time Goal Program — This is a manually operated program in which you have complete control over your speed and incline. Interval Training Programs — These programs are also time based but with greater variation in speed and higher inclines. These programs will be a bit more challenging. Nautilus ® Time Based Programs — These are programs in which you determine your desired workout time and the programs 24 workout segments are equally divide by this time.
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 ® Goal Program Time Goal Program 00:01 00:02 00:03 00:04 Time Goal Workout P1 This is a manually operated program in which you have complete control over your speed and incline Time Goal Program Set Up Use the following steps to select this program. 1. Press the ENTER key to enter program menu. 2. Enter your weight using the SPEED UP/DOWN and press the ENTER Key to confirm. 3.
Time Based Programs P3 Beginning Walker P4 Rolling Hills An intermediate program with gradual incline changes and slow warm up and cool down in speed. A great program for people just getting started or those days when a less challenging workout is right. This program is designed to allow you to focus on a steady walking / running pace with plenty of challenging hills. This is an ideal weight management program.
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 ® Interval Training Interval Training Programs 00:01 00:02 00:03 00:04 Interval Training Workouts P5 Speed Intervals P6 Hill Intervals Provides a flat running course with progressively faster speed intervals. Offers a great “speed work” for runners and joggers looking to increase their pace. A serious “thigh burner” with two steep hills and gradual speed increase. A perfect program for hikers, cyclists and skiers.
Distance Based Program Distance Based Workout A 5-kilometer run (3.1 miles), filled with moderately challenging hills. Try to top your personal best! This program is a set distance, the faster you decide to exercise, the quicker your workout. Distance Program P7 Fun Run 5K nautilus ® Distance Based Program Set Up 1. Press the ENTER Key, to enter program menu. 2. Enter your weight using the SPEED UP/DOWN Keys and press the ENTER Key to confirm. 3.
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 ® HRC Programs Heart rate Control Programs Heart Rate Heart Rate Control Workouts Training Workouts P8 The Heart Rate Control Heart Rate Control 65% programs are designed (HRC Weight Loss) to monitor your heart rate and automatically adjust the workout intensity to keep you at a specific heart rate. This is done by changing the treadmill’s incline.
Heart rate Control Programs HRC Programs your target heart rate the treadmill will automatically begin to adjust the incline to keep you in your which your target heart rate range. Pressing the INCLINE UP/DOWN keys will cause the target heart rate value to be shown in the Heart rate display and may be used to modify this value anytime during the workout. Heart Rate Control 80% Program Set Up nautilus ® This program is designed to keep you exercising at 80% of your maximum heart rate.
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 ® Custom Programs Custom Workout Programs P10 & P11 Custom Workouts These programs allow you to create and store your two different custom course profiles. Selecting a Custom Program 1. Press the ENTER Key, to enter program menu. 2. Enter your body weight using the SPEED UP/DOWN Keys and press the ENTER Key to confirm. 3. Use the SPEED UP/DOWN Keys to select a default, or previously entered, custom program (P10 or P11).
Results Summary Results Mode Workout Summary Results Summary At the completion of each workout, the display will enter into the Results Mode. The Results Mode will recap your workout and display the following 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 ® FITNESS GUIDELINES EXERCISE & FITNESS GUIDELINES 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.
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.
EXERCISE & FITNESS GUIDELINES Components of Fitness 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.
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 fitness 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 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.
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 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. Nautilus ® Additionally, try not to view exercise as punishment. Look at it as an investment in your health.
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 ™ Inspection & Cleaning Maintenance Visually inspect and clean the treadmill regularly. Daily visual inspection should include: • Inspect the power cord and walking belt for wear. • Check the position of the walking belt; be sure it is not rubbing against the frame. The belt should be evenly spaced on the deck within 0.25 inch; adjust if necessary. nautilus ® • Remove potential hazards from the treadmill area.
Walking Belt Maintenance Adjusting the Tension WORKING NEAR THE TREADMILL WALKING SURFACE OR PULLEYS. The belt tension is adjusted by moving the rear roller of the treadmill back to reduce slack. This is accomplished by turning the adjustment bolts located on the back of the treadmill. nautilus ® As the treadmill’s walking belt stretches through use it will become necessary to adjust tension on the belt. This often occurs within the first few months of use.
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 ™ Walking Belt Maintenance Maintenance Adjusting the Tracking Perform this procedure whenever the belt moves to one side or the other. Stay off the belt when adjusting the tracking. 1. Start the treadmill at minimum speed and incline. 2. Increase speed to 5 mph and make the following adjustment: nautilus ® a. If the belt moves to the right, turn the right tension bolt ¼ turn clockwise. b.
Moving and storing Moving and Storage of Treadmill Important Treadmill is extremely heavy and awkward and requires two people to safely move! 1. Set the treadmill to maximum incline. qqqqq nautilus ® 2. To avoid electrical shock, turn off the power switch on the treadmill, then remove the treadmill power cord from the power source before moving the treadmill.
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 ™ Warranty nautilus ® Warranty Warranty Information 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 the 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® If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus ® office listed below. OFFICES IN THE UNITED STATES: nautilus ® CORPORATE HEADQUARTERS TECHNICAL SERVICE Nautilus ® Nautilus ® 1886 Prairie Way 10757 East Ute Street Louisville, CO 80027 Tulsa, OK 74116 Phone: 800-864-1270 Phone: 800-864-1270 Fax: 800-898-9410 Fax: 800-764-7380 E-mail: customerservice@nautilus.
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