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 T7.16 & T7.18 Nautilus® Pro Series Treadmills Owner’s Manual Model T7.16 T7_16-18_OM.indd 1 NAUTILUS ® Be Strong. Model T7.
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 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 your fi tness goals.
SAFETY REQUIREMENTS a 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 ™ INSTALLATION & OPERATION Treadmill Power Plug Receptacles NAUTILUS ® INSTALLATION The Pro Series treadmills have two power plug receptacles allowing you plug in the treadmill from the front or the rear of the machine. The rear power cord receptacle, located underneath the right side of the side rail, should be used if the treadmill is going to be placed in the center of the room facing away from the wall.
INSTALLATION & OPERATION Treadmill Magnetic Safety Stop Cord OPERATION qqqqq IMPORTANT The emergency stop (T7.16) NAUTILUS ® cord should always be in use while on your treadmill. The magnetically activated key is located on the bottom of the display as shown. This magnetic key is an emergency shut off and will abruptly stop the walking belt should you fall down while using the Emergency Stop 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 ™ GETTING STARTED NAUTILUS ® GETTING STARTED Guidelines For Getting On and Off the Treadmill Instruct each user in the following 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. 3.
GETTING STARTED GETTING STARTED NAUTILUS ® 5 T7_16-18_OM.
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 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 treadmills: • 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.
HEART RATE MONITORING 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. The supplied chest belts use a sealed battery and are non-replaceable. Batteries in a chest belt will last on average for 1500-2000 hours 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 ™ NAUTILUS ® DISPLAY DEFINITIONS TREADMILL DISPLAY DEFINITIONS 00:01 00:02 00:03 00:04 The following describes the display functions and specifications on the Pro Series treadmills. Incline — The treadmill incline is displayed as a percentage of elevation. The Pro Series treadmill has an incline range of 0 to 15%. Time — The selected workout time is displayed in the center of the upper display window.
TREADMILL DISPLAY DEFINITIONS NAUTILUS ® Pace — Displays the walking/running pace in minutes per mile (or minutes per kilometer). This time displayed is the time it will take you to complete one mile at your current rate. Pace is shown in the Time display for 4 seconds anytime speed is modified using the SPEED UP/DOWN keys. For speeds less than 0.7 mph, Pace is displayed in the format 000 where Pace is expressed in minutes only (no seconds). For speeds greater than or equal to 0.
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 Quick Start Key — This 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 to Quick-Start a workout session. This allows you to bypass entering in information and simply starts the treadmill belt at a speed of 0.5 mph.
TREADMILL KEY FUNCTIONS qqqqq IMPORTANT It is important to know that the speed change up or Scan Key (T7.18) — During the exercise program, the Scan Key is used to select between various displayed information. When a workout is started, the display is in the Scan On Mode and the various exercise statistics will scroll thru every few seconds. Pressing the Scan Key will select between the various displays and locks on a specific readout.
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™ SET UP AND OPERATION My Nautilus™ is a 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™ SET UP AND OPERATION • My Nautilus™ Profile Updates (Age or Weight Change) 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 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 ® PROGRAM MENU PROGRAM OVERVIEW & SETUP Program Overview Time or Distance Goal The Pro Series treadmills have a wide variety of programming options with a great amount of flexibility to allow anyone of any fitness level to easily use. The program menu is comprised of six different categories of programs detailed here. These are manually operated programs in which you have complete control over your speed and incline.
GOAL PROGRAMS Time Goal Program Setup GOAL PROGRAMS Use the following steps to select this program. 1. Press the ENTER Key while in Standby Mode. 2. Enter your weight using the SPEED UP/DOWN Keys or the numeric keypad and press the ENTER Key to confirm. 3. TIME GOAL will be the first program displayed. Press ENTER to confirm selection. NAUTILUS ® 4. Enter in your desired workout time using the SPEED UP/DOWN Keys or numeric keypad and press the ENTER Key to confirm. 5.
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 ™ Time Based Programs — Below is an outline of the various programs available. NAUTILUS ® TIME BASED PROGRAMS TIME BASED PROGRAMS Smooth Strolling An intermediate program with gradual incline changes and slow warm up and cool down in speed. Beginning Walker A great program for people just getting started or those days when a less challenging workout is right.
INTERVAL TRAINING PROGRAMS Interval Training Programs — Below is an outline of the various programs available. Hill Intervals A serious “thigh burner” with two steep hills and gradual speed increase. A perfect program for hikers, cyclists and skiers. Hill Repeats An advanced program where you run four progressively larger hills. Designed for athletes or serious fi tness enthusiasts, or anyone looking for a challenge. Interval Training Program Set Up 1. Press the ENTER Key while in Standby Mode. 2.
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 ™ Distance Based Workouts These programs are a set distance, the faster you decide to exercise, the quicker your workout. NAUTILUS ® DISTANCE PROGRAMS DISTANCE BASED PROGRAMS Fun Run 5K A 5-kilometer run (3.1 miles), filled with moderately challenging hills. Try to top your personal best! Bolder Boulder 10K One of the 10 largest road races in the world attracting over 50,000 runners and walkers every year.
HEART RATE CONTROL PROGRAMS HRC PROGRAMS qqqqq WARNING! Consult your physician to determine an appropriate target heart rate in which to exercise based on your age, weight and physical condition. While Nautilus® provides some target heart rate ranges, these are only approximations and should not be viewed as a medical recommendation.
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 ™ HRC WEIGHT LOSS PROGRAM HRC PROGRAMS HRC Weight Loss ( 65% MHR) Program Set Up This program is designed to keep you exercising at 65% of your maximum heart rate. Your maximum heart rate is an approximation and is determined by subtracting your age from 220.
HRC CARDIO PROGRAM HRC PROGRAMS HRC Cardio ( 80% MHR) Program Set Up This program is designed to keep you exercising at 80% of your maximum heart rate. Your maximum heart rate is an approximation and is determined by subtracting your age from 220.
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 ™ INTERVAL HR GRAD PROGRAM This interval program adjusts the treadmillís incline up or down to raise and lower your heart rate in the time intervals and heart rates you determine. The default heart rate values are 65% of maximum heart rate for the “Rest Interval” and 80% of your maximum heart rate for your “Work Interval”. Your maximum heart rate is an approximation and is determined by subtracting your age from 220.
INTERVAL HR SPD PROGRAM Interval Heart Rate Control Speed Program HRC PROGRAMS This interval program adjusts the speed faster or slower to raise and lower your heart rate in the time intervals and heart rates you determine. The default heart rate values are 65% of maximum heart rate for the “Rest Interval” and 80% of your maximum heart rate for your “Work Interval”. Your maximum heart rate is an approximation and is determined by subtracting your age from 220.
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 ™ CUSTOM WORKOUT PROGRAMS CUSTOM PROGRAMS interval (Rest or Work) Custom Workouts These programs allow you to create and store your own a custom course profile. The Custom Program Menu can only be accessed through the My Nautilus™ menu. Each My Nautilus™ member can create and store three custom programs. Selecting a Custom Program NAUTILUS ® 1.
RESULTS SUMMARY RESULTS SUMMARY 4. The first segment of the program will flash on the left side of the dot matrix. Enter in your desired speed and incline for this first segment using the INCLINE UP/DOWN or SPEED UP/DOWN keys and press ENTER to confirm. 5. Repeat this step for all 24 segments of the program. 6. Custom Program set up is now complete. This program can now be selected from the program menu when selecting programs through the My Nautilus™ menu. NAUTILUS ® 7.
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 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 ™ NAUTILUS ® MANAGEMENT MENU MANAGEMENT MENU Management Menu To access the Management Menu, follow the steps below. 1. Press and hold the SPEED UP and SPEED DOWN Keys for three seconds while in Standby Mode. 2. Treadmill is now in Management Menu Mode. TOTAL HOURS will be shown on the display, press the ENTER Key to advance. 3. MAX SPEED will now be shown on the display and the treadmill’s current maximum operating speed will be displayed.
MAINTENANCE Visually inspect and clean the treadmill regularly. Daily visual inspection should include: • 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. Cleaning • Daily: Keep the treadmill and display free of dust and debris. Use a damp sponge to wipe the exteriors and walking belt; do not soak surfaces. Dry all surfaces thoroughly.
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 ™ MAINTENANCE MAINTENANCE 2. Test the belt by running on the belt at about 4 MPH. Hold the handrail lightly and resist the belt movement with your feet. If walking belt slips, repeat step 1. Belt Replacement If the walking belt becomes worn from heavy usage, it may need to be replaced. Call an Authorized Nautilus ® Fitness Retailer to obtain service.
TROUBLESHOOTING Troubleshooting Treadmill Data Center INCLINE UP LED — This signal indication is taken directly from the command relay that engages the Incline Up motor windings. No indication during a commanded movement would indicate the Control Board is not sending the commanded voltage to the Incline Motor. INCLINE DOWN LED — Similarly to the Incline Up LED, this signal indication is taken directly from the command relay that engages the Incline Down motor windings.
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 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: TECHNICAL SERVICE Nautilus ® 10757 East Ute Street Tulsa, OK 74116 Phone: 800-864-1270 Fax: 800-764-7380 E-mail: customerservice@nautilus.
Model T7.16 Model T7.18 ©2004. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, My Nautilus, StairMaster, SelectTech, Changing the Game in Health and Fitness, REACT, ROC, SuperSoft are either registered trademarks of trademarks of Nautilus, Inc. 1886 Prairie Way, Louisville, CO 80027 1-800-864-1270 www.nautilus.com PN 41223 (11/04) T7_16-18_OM.
