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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. To exit the machine, make sure that the foot
pedals are completely stopped and perform the above process in reverse.
> Upper Body Exercise
Your elliptical trainer enables you to use the machine with or without the upper body
exercise arms. Using the moving upper body arms incorporates major muscle groups
and can allow you to workout at a higher resistance level or for a longer period of
time. To begin your workout you may want to only use your lower body keeping your
hands on the horseshoe. Then as your legs become fatigued move your hands to the
upper body arm position. You will want to experiment some to find out what’s right for you.
> Forward and Reverse Motion
Your elliptical trainer is designed to allow you to exercise in both a forward and reverse
pedaling motion. This will work slightly different muscle groups as well as adding vari-
ety to your workouts. The pedaling direction can be easily changed during your work-
out. In the beginning the forward motion may feel more natural as it is more similar to
a running or jogging motion. Again, you will want to experiment slightly to determine
what’s right for your fitness program.
> Resistance Adjustment
You have full control over the levels of resistance you use in your workout. Lower resis-
tance levels typically enables you to move at a faster pace, placing increased demand
on your cardiovascular system. Higher resistance levels will typically deliver more of
muscle/ endurance workout at the lower speeds. But everyone is different. Gradually
experiment to find the beginning resistance that is comfortable for you.
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