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Enter Age: You will then be prompted in the alphanumeric display to
“ENTER AGE”. Select your Age by using the UP or DOWN buttons and
then press ENTER to confirm your selection.
Enter Heart Rate Zone:
You will then be prompted in the alphanumeric
display to enter your desired workout heart rate zone. Use the UP or
DOWN buttons to scroll through:
• H.R.C. 60% - 70% of maximum heart rate – General Fitness
Zone – Fat Burning
Exercise within this zone improves general fitness, begins to develop
endurance, and contributes greatly to weight control and management
by utilizing mostly fat Calories for energy.
• H.R.C. 70% - 80% of maximum heart rate – Aerobic Workout
Zone – Endurance Training
Exercise within this zone increases overall fitness, improves
cardiovascular efficiency and endurance.
• H.R.C. 80% - 90% of maximum heart rate – Anaerobic Workout
Zone – Performance Training
Exercise within this zone maximizes fitness and athletic performance.
***We strongly recommend you consult with your physician before
exercising in this zone.
Each zone will flash 3 times followed by the heart beats per minute (BPM)
associated with that zone. These will also flash 3 times. Select the appropriate
zone by using the UP or DOWN buttons and then press ENTER to confirm
your selection.
Enter Time:
You will then be prompted in the alphanumeric display to
“ENTER TIME”. Select the desired Time by using the UP or DOWN buttons
and then press ENTER to confirm your selection. Minimum Time you can
enter is 12:00.
Enter W
eight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. “H R C” will display confirming your selection. You can now
begin exercising!
Changing Levels:
You can only increase or decrease the resistance level
by pressing the UP or DOWN buttons when in the first interval column
which is the “warm-up column”. This enables you to set your starting
Nautilus OM 113/213 08/18/2004 12:00 AM Page 22