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TABLE OF CONTENTS
Flexibility.......................................................................................................................12
Exercise and body composition..............................................................................12
A balanced workout...................................................................................................13
Warm up........................................................................................................................13
Aerobic/strength exercise.........................................................................................13
Cool down.....................................................................................................................14
How to determine your maximum heart rate....................................................14
Target heart rate training zones............................................................................14
Beating the dropout odds: Jump start your fitness program........................15
Summary of Surgeon General's Report on
physical activity and health....................................................................................15
Make exercise a habit...............................................................................................16
It's never too late for fitness ..................................................................................17
Suggested readings....................................................................................................17
Warranty Information.......................................................................................................18
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 infor-
mation valuable in assisting you in your pursuit of a healthy lifestyle.
Your Nautilus exercise bike will enable you to customize and monitor your workouts to:
> Increase your energy level
> Increase cardiovascular and aerobic fitness
> Increase lower body muscle strength
> Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are already physically fit,
the Nautilus bikes are designed to be an efficient, easy and enjoyable way to achieve an
improved level of fitness. You can exercise your way to a more fit and healthy body. The
on-board digital computer enables you to accurately monitor your progress by tracking
time, distance, speed, calories per hour, watts, total calories, RPMs and heart rate.
This Owner’s Manual contains all the information you need to operate and enjoy your
machine. Please read the manual in its entirety before attempting to exercise.
Let’s get started.
Operation & Set Up............................................................................................................1
How to use your bike..................................................................................................1
How to use your bike computer.........................................................................2-7
Heart Rate Training ............................................................................................................3
Introduction to heart rate monitoring..................................................................3
Using a chest strap transmitter...............................................................................4
Maintenance..........................................................................................................................8
Moving your bike.........................................................................................................8
Leveling your bike........................................................................................................8
Guidelines – General Fitness and Exercise
by Edmund R. Burke, Ph.D ...............................................................................................9
Getting the most out of your home fitness program.......................................9
The Stanford home exercise study .........................................................................9
Home fitness planning worksheet.........................................................................10
Muscular strength ......................................................................................................11
Cardiovascular strength............................................................................................11
Training effect..............................................................................................................11
CONGRATULATIONS!
FITNESS SAFEGUARDS
Before starting any exercise program, consult with your physician or health professional.
He or she can help establish the exercise frequency, intensity (target heart rate zone) and
time appropriate for your particular age and condition. If you have any pain or tightness in
your chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort
while you exercise, STOP! Consult your physician before continuing.
TABLE OF CONTENTS
FITNESS SAFEGUARDS
Failure to follow any of these safeguards may result in injury or serious health problems.
> Do not place fingers or any other objects into moving parts of the exercise equipment.
> Keep children and pets away from the bike. A child’s curiosity may result in injury.
> Do not allow children to use the bike. The machine is designed and intended for adults, not children.
> Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or
arms to the drive mechanism.
> Do not dismount the bike until the pedals are at a complete STOP.
> Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is in operation.